Bella Adams
Mpa e nkoa e le sebaka sa bothata sa pele. Ka motsoako o nepahetseng oa lipapali le phepo e nepahetseng, bohareng bo bataletseng ha boa lokela ho lula e le toro ea liphaephe. Re u bonts'a mehato ea bohlokoahali ho fihlela sepheo sa hau.
Mpa e bataletseng, e nang le molumo o motle ke eona e qetellang ho batho ba bangata.
Ha ho makatse, kaha lipakete tse tšeletseng hangata li ketekoa mecheng ea litaba tsa sechaba e le botle bo botle. Ka lehlakoreng le leng, lebanta la pholoso ka kakaretso le nkoa e le ntho e se nang thuso.
Empa ho tebileng ho feta seo ho nahanoang hore bofokoli ba pono ke likotsi tsa bophelo bo botle ba "bobe" ba mafura a mpa.
Ke hobane'ng ha mafura a mpa a sa phele hantle?
Mehleng ea pele, mafura a ka mpeng a ne a hlokahala hore batho ba phele nakong ea khaello ea lijo. Ho fapana le mafura a bolokoang libonong kapa liropeng, seo ho thoeng ke mafura a ka mpeng ea visceral, ke hore, mafura a ka tlaase, a ka fetoloa ke 'mele ka ho toba hore e be tsoekere 'me kahoo e be matla.
Leha ho le joalo, kajeno mokhoa ona oa ho itšireletsa ha o na thuso, haholo-holo mekhatlong ea indasteri ea Bophirimela. Leha ho le joalo, mafura a ka mpeng a ntse a le ho motho.
Ntho e kotsi ka eona ke hore mafura a visceral a sebetsa haholo ka metabolism. E na le lintho tse ka bang 200 tsa manqosa le limolek'hule tsa ho ruruha tse nang le litlamorao tse mpe 'meleng.
Mafura a kotsi a ka mpeng a itšoarella lithong tse kang sebete le manyeme, kahoo a eketsa ho kokota ka mpeng. Liphello tsa lilemo tsa ho eketseha ha mafura ka mpeng e ka ba mafu a kang:
- lefu la tsoekere
- Khatello ea mali e phahameng
- Arteriosclerosis (calcification ea methapo le methapo ea mali)
- Sebete se mafura
- Ho ruruha hoa litho tsa 'mele
Ho ea ka Setsi sa Naha sa Jeremane sa Phepo, selika-likoe sa letheka se fetang lisenthimithara tse 80 bakeng sa basali le lisenthimithara tse fetang 94 bakeng sa banna se nkoa se sa phele hantle. E ba kotsi ho tloha ho 88 le 102 centimeters ka ho latellana. Sena se lumellana le karolo ea mafura a ka mpeng e ka bang karolo ea 30 ho isa ho 35 lekholong.
Ho ka boleloa hore sekhahla sa mpa se phetseng hantle se pakeng tsa 19 le 25 lekholong bakeng sa basali - kapa karolo ea 29 lekholong ka lilemo tse ntseng li eketseha - le pakeng tsa 13 le 25 lekholong bakeng sa banna.
Nka lahleheloa ke mafura a mpa joang?
Tlhahisoleseding ea bohlokoa ka ho fetisisa pele: Ho ikoetlisa ho ka u thusa ho theola karolo ea mafura a 'mele oa hao, empa ho ke ke ha khoneha ho theola boima ba 'mele ka ho khetheha likarolong tse itseng tsa' mele ka ho ikoetlisa.
Ka hona, pakete e tšeletseng e ke ke ea bonahala ka koetliso ea mpa ea letsatsi le letsatsi, empa ho e-na le hoo ka motsoako oa koetliso ea 'mele o feletseng le lijo tse nepahetseng.
Ho fokotsa mafura a 'mele oa hau' me kahoo u fokotse boima ba 'mele ka mpeng ea hau, u lokela ho tsepamisa maikutlo ho koetliso ea matla le koetliso e khutšoanyane, e matla ea nakoana (HIIT).
Hobaneng. Ka ho koetlisa matla a 'mele ka botlalo feela, o eketsa boima ba mesifa, e leng se u lumellang ho chesa lik'hilojule esita le ha u phomotse, joalo ka ho lula kapa ho ema. K'hilograma e 'ngoe le e' ngoe e eketsehileng ea mesifa e eketsa tekanyo ea hau ea letsatsi le letsatsi ea metabolism ka hoo e ka bang 100 kcal.
Kahoo ha u ikoetlisa, tsepamisa maikutlo holim'a lihlopha tse kholo tsa mesifa ka nako e le 'ngoe. Boikoetliso bona ba 'mele o felletseng bo loketse sena:
Lihlopha
- Literene: Libono, lirope, mpa, mokokotlo o tlase
- Bothata: boima
- Tlhokomeliso: mangole le menoana li potoloha hanyane ka ntle, 'me' mele o ka holimo o lula o otlolohile, ba qalang ba sebetsa ka ho phahama ha serethe.
Lunges
- Literene: Liqhomane, lirope, mpa, mokokotlo, ho tsamaisana.
- Bothata: mahareng ho isa boima (ka boima ba 'mele)
- Tlhokomeliso: lengole le ka pele le potoloha hanyenyane ka ntle, 'mele o ka holimo o otlolohile, mpa e tiile
Li-Hip Thrusts
- Literene: mokokotlo oohle oa maoto le marako, li-extensors tsa hip, mpa
- Bothata: boima
- Tlhokomeliso: lirethe fatše, khutlela morao, phahamisa pelvis ka matla, u se ke ua theola butt, butle-butle khutlela morao
Ho hula
- Literene: Matsoho, mahetla, mokokotlo o ka holimo, sefuba, mpa.
- Bothata: boima
- Tlhokomeliso: mpa e tiile, lokisa likhahla tsa mahetla ka thata 'me u li hulele fatše ka morao
Spiderman push-ups
- Literene: mahetla, matsoho, maoto, marako, sefuba, mesifa ea mpa e otlolohileng le e lehlakoreng
- Bothata: thata
- Tlhokomeliso: 'Mele o kang oa lepolanka, mangole a hulela ho litsoe ka ho fapanyetsana, mahlo a tsamaea le oona
Motsoako o loketseng oa ho ikoetlisa o na le metsotso e 30 ho isa ho e 45 ea boikoetliso ba matla matsatsi a mararo ho isa ho a mane ka beke le boikoetliso bo le bong ho isa ho a mabeli a HIIT kapa mananeo a cardio beke le beke.
Bohlokoa: Haeba ho khoneha, u lokela ho qoba ho mamella khafetsa le ho matla haholo kapa koetliso ea nakoana, kaha sena se eketsa tlhahiso ea hormone ea khatello ea kelello cortisol. Ka lebaka leo, u tla ikutloa u lapile haholo bakeng sa lipompong le mafura a tla bolokoa, haholo-holo sebakeng sa mpa.
Ho feta moo, boemo ba testosterone bo fokotseha. Hormone ea ho hōla e rata ho haha mesifa 'me e susumelletsa ho chesa mafura' me kahoo ke habohlokoa ho theola boima ba 'mele ka mpeng.
Nka ja joang ho theola boima ba 'mele ka mpeng?
Ebang ke mpa ea hao, maoto, kapa marako - ho theola boima ba 'mele u hloka ho ba le khaello ea lik'halori. Ka mantsoe a mang, chesa lik'hilojule tse ngata ho feta tseo u li jang.
Haeba u ikoetlisa khafetsa 'me u eketsa sekhahla sa metabolism ea hau ea basal ka ho haha mosifa, u tseleng e nepahetseng. Empa boikoetliso ke halofo feela ea ntoa. Phepo e nepahetseng bonyane e bohlokoa.
Haeba u batla ho sebetsana le mafura a ka mpeng, u lokela ho tsepamisa maikutlo ho ja lijo tse theolelang lik'hilojule 'me u fokotse ho fokotsa lik'hilojule tse ka bang 200 ho isa ho tse 500 ka letsatsi.
Keletso: Bala lebelo la hau la metabolic esale pele. Ho bonolo ho boloka tlaleho ea lik'halori letsatsi lohle ka tracker ea boikoetliso hammoho le app ea khalori.
Macronutrients e lokela ho ajoa ka tsela e latelang:
- 45% ea lik'habohaedreite
- 30% mafura
- 25% ea protheine
Li-carbohydrate ha lia lokela ho qojoa ka ho feletseng, hobane mesifa ea hau e hloka matla a ho hōla. Li-carbohydrate tsa boleng bo holimo li kenyelletsa nyalothe, quinoa, litapole tse monate le oatmeal. Li bohlokoa haholo kamora ho ikoetlisa ho tlatsa mabenkele a hau a se nang letho a tsoekere pele 'mele oa hau o hula matla ho tsoa mesifa ea hau.
Mafura a phetseng hantle a fumanoa lijong tse kang avocado, oli ea linseed, oli ea mohloaare le linate (lialmonde, walnuts). Ha ua lokela ho demonize mafura ho hang, hobane 'mele o hloka hore ba hlahise testosterone e sa feleng. Tekanyo e phahameng ea testosterone le progesterone e khothalletsa tahlehelo ea mafura le ho haha mesifa ea mesifa.
Hape, fihlella lijo tse nang le protheine e ngata. Ha li u thuse feela hore u fihlele boima ba hao bo nepahetseng ka potlako le ho lula u tletse nako e telele empa hape li laola metabolism ea hau, ho haha mesifa le tahlehelo ea mafura.
Mehloli e metle ea protheine ea meroho e kenyelletsa lentile, peo ea mokopu, linaoa tsa liphio, li-soy flakes le tofu.
Ho theola boima ba 'mele, u lokela ho qoba joala, lino tse tsoekere le lipompong, lihlahisoa tse bobebe le li-sweeteners, lihlahisoa tsa koro, lijo tse bonolo, le mafura a trans. Hangata tsena li fumanoa li-chips kapa lijong tse ling tse halikiloeng.
