Zamkatimu
Mafuta atatu oyaka thupi lathunthu
Ngati mwakonzeka kukhetsa mafuta, kulimbitsa thupi kwathunthu ndi poyambira. Nawa mapulogalamu atatu abwino omwe mungasankhe! Pitani!
Author: Shannon Clarke
Wokonzeka kukhetsa mafuta owonjezera ndikuuma? Kulimbitsa thupi kwathunthu ndi poyambira. Nawa mapulogalamu atatu abwino omwe mungasankhe!
Kugwiritsa ntchito thupi kwathunthu ndiye kubetcha bwino kwambiri kwa iwo omwe akufuna mafuta owopsa. Amakulolani kuti muphunzitse pafupipafupi, ndipo muli ndi nthawi yambiri yogwiritsira ntchito.
Popeza muyenera kuchepa ndi zopatsa mphamvu mukamachepetsa thupi, malo anu amkati obwezeretsanso nawonso azikhala ochepa. Pachifukwa ichi, ndikofunikira kwambiri kuti muzisunga kuchuluka kwa maphunziro anu. Ngati zolimbitsa thupi zanu zimamangidwa pamitundu yambiri, zimakhala zovuta kuti mupezenso mphamvu gawo lotsatira lisanakwane.
Anthu ambiri zimawavuta kuphatikizira kulimbitsa thupi kwathunthu kuti muchepetse kunenepa, makamaka ngati pali mitundu ina yazinthu panjira yophunzitsira, monga cardio ndi zochitika zakunja. Popeza kulimbitsa thupi kwathunthu kumakwaniritsa magulu onse am'modzi nthawi yomweyo, muyenera kuganizira mtundu wamaphunziro omwe akukonzekera tsiku lotsatira, kuti musadzipezere nthawi yopumula maola 48.
Timapereka zolimbitsa thupi zitatu zomwe mungasankhe.
1. Maphunziro ochepa, masewera olimbitsa thupi
Kuchepetsa kuchuluka kwama voliyumu kuti cholinga chake chikhalebe ndi minofu popanda kuwononga kwambiri malo ogulitsa glycogen.
Ngati mumamatira, iyi ndiye njira yabwino kwambiri, chifukwa simuyenera kuthetsa nkhokwe zamagetsi. Chonde dziwani kuti mukamaumitsa, ndikofunikira kukumbukira ma nuances onse azakudya ndikusintha magwiridwe antchito anu. Zotsatira zake, zakudya zimakhudza kwambiri pulogalamu yonse yamaphunziro.
Mu mtundu woyamba wa kulimbitsa thupi, cholinga chachikulu ndikusunga zolemera zomwe mumagwiritsa ntchito kale, kuti musataye mphamvu. Dziwani kuti mutatha kulimbitsa thupi, simudzawona "kukopa minofu" kochulukirapo chifukwa kumamangidwa pang'ono. Kuphatikiza apo, pakudya zakudya zopanda mafuta ochepa, musadabwe kuti minofu ndiyofooka ndikuti chifukwa cha zinthu zonse, minofu itaya mphamvu pang'ono.
Pali zifukwa zakuthupi zosinthira, koma sizimakhudza magwiridwe antchito, chifukwa chake simungadandaule kwambiri za izi.
Kulimbitsa thupi A.
Kulimbitsa thupi B
Kusiyanasiyana pakati pa ntchitoyi kawiri kapena katatu pa sabata (gwiritsani ntchito ABA, BAB, ABA, ndi zina zotero). Popeza mumagwira ntchito yamagulu amisili masiku asanu aliwonse, kuchuluka kwamaphunziro kuyenera kukhala kokwanira kuti mukhale ndi zotsatira zabwino mukakhala ndi minofu yowonda.
2. Kuwononga thupi kwathunthu
Mtundu wachiwiri wolimbitsa thupi wathunthu umalimbana ndikuwonongeratu malo ogulitsa minofu. Mukazigwiritsa ntchito mwanzeru komanso mobwerezabwereza, zimakhala zothandiza chifukwa zimalimbikitsadi michere ya lipolytic ndikufulumizitsa kupita patsogolo.
Nthawi zambiri, mafuta otentha oterewa amagwiritsidwa ntchito molumikizana ndi kusinthasintha kwa mahydrohydrate kuchotsa malo ogulitsira ma carbohydrate mthupi. Ndiye, mukamadya zakudya zonenepetsa m'thupi mwanu mukangomaliza kumene kulimbitsa thupi, minofu yanu imadyera anthu mwadyera. Njira imeneyi ndi yothandiza kwambiri kuposa kupondereza zakudya wamba kapena kubera chakudya popanda kutopetsa.
Nthawi zambiri, kulimbitsa thupi kamodzi kokwanira sabata imodzi kapena zochepa ndikwanira. Cholinga chake chachikulu ndikuthandizira kupititsa patsogolo maphunziro oyanika.
Mukamachita pulogalamuyi, onetsetsani kuti muchepetsa zolemetsa zanu chifukwa kubwereza kudzawonjezeka. Ndipo yesetsani kufupikitsa nthawi yopuma kuti mukulitse mayankho anu.
Kuwononga Kulimbitsa Thupi Lathunthu
Onaninso kuti njira yachitatu itha kukhala yofunikira pamavuto ena azakudya ndi kuchepa kwa kalori komanso chakudya. Monga lamulo, ndi bwino kuchita masewera olimbitsa thupi m'njira yoyeserera, ndiye kuti, yambirani njira imodzi ndikusunthira yotsatira. Mukamaliza kwathunthu bwalo loyamba, bwererani koyambirira ndikupita ku njira yachiwiri, ndipo ngati kuli kofunikira, kwa lachitatu.
3. Kulimbitsa Nthawi Yochepa
Ndipo pogulitsira zakudya, mtundu waposachedwa kwambiri wolimbitsa thupi kuyanika ndiwabwino kwa iwo omwe akupanikizika kwakanthawi, ndipo omwe akuyenera kumaliza zolimbitsa thupi zawo posachedwa ndikuchita bizinesi yawo.
Kulimbitsa thupi kwakanthawi kochepa, koma kwakanthawi kochepetsa thupi kumathandizira, chifukwa sikuchepetsa kwathunthu minofu ndikulolani kuti mupezenso msanga chakudya chochepa kwambiri. Kuphatikiza apo, chifukwa nthawi zambiri timayika ma cardio ambiri pouma, zolimbitsa thupi zimathandiza kuti mukhale otanganidwa, makamaka ngati mungachite katatu kapena kanayi pa sabata.
Pa kuyanika, kulimbitsa thupi kwakanthawi koma kwakukulu kumakhala ndi zotsatira zabwino.
Ngati mumachita pulogalamu yotsatirayi osachepera 2 pa sabata, mudzakhala ndi nthawi yoyang'ananso kochita masewera olimbitsa thupi ndikuchita ntchito ya cardio.
Kumbukirani kuti kulimbitsa thupi kwathunthu sikuwotcha zopatsa mphamvu, ndipo potengera mphamvu yamagetsi pazochita zolimbitsa thupi, sizothandiza kwambiri. Omwe amagwiritsa ntchito maphunziro amtunduwu ayenera kuwunika mosamala zakudya zawo ndikupanga zoperewera zokwanira zomwe zimapangitsa mafuta kuwotchera.
Kulimbitsa Nthawi Yaifupi
Chifukwa chake, muli ndi njira zitatu zosiyanasiyana zolimbitsira mafuta. Chitani chimodzi mwazo katatu pasabata pomwe mukufuna kuyanika. Mukaphatikizidwa ndi zakudya zabwino, zidzakuthandizani kupeza zotsatira zabwino!