Zamkatimu
Nthawi zambiri timamvetsetsa kuti kuwonda ndi za zakudya zowonjezera komanso zakudya zamafashoni. Komabe, simukusowa zowonjezera izi kapena mapulani azakudya a gimmicky kuti mukhetse mapaundi owonjezera.
Pali njira zasayansi zochirikizidwa mwachilengedwe zomwe zingakuwoneni kuti muchepetse thupi popanda kupsinjika kapena kuwononga ndalama zambiri.
Zambiri za izi njira zachilengedwe zochepetsera thupi zimadalira pa kusankha kwanu zakudya, kusintha kwa moyo ndi maganizo.
Mosiyana ndi zowonjezera kapena zakudya zamafashoni, njira zachilengedwe zochepetsera thupi ndizopindulitsa pakapita nthawi, ndiko kuti, ngati mumaziphatikiza m'moyo wanu.
Komanso, iwo ali ndi ubwino wathanzi wathanzi ndipo sakugwirizana ndi zotsatirapo zilizonse.
Chomwe timakonda pa zolemetsa zachilengedwe ndikuti ndizokhazikika, kutanthauza kuti zidzadzutsa umunthu wanu wonse, kuchokera ku thupi kupita ku gawo lauzimu la umunthu wanu.
Pitirizani kuwerenga kuti muphunzire njira zinayi zapamwamba zochepetsera thupi mwachibadwa.
Chitani Zinthu Zolimbitsa Thupi
Zolimbitsa thupi ndizofunika kwambiri pakuchepetsa thupi mwachibadwa.
Zolimbitsa thupi, komanso zina monga zakudya zimakuthandizani kuti muchepetse thupi pakapita nthawi.
Zochita zolimbitsa thupi nthawi zonse ndizovuta kwambiri chifukwa zimathandizira pazambiri za thanzi lanu monga kukulitsa ntchito yanu ya metabolic, kuwotcha zopatsa mphamvu, kuwonjezera mphamvu ndi kupirira, kulimbikitsa miyeso ya mphamvu, kusintha kwa magazi ndi kukhudza kupanga mahomoni abwino.
Ngakhale masewera olimbitsa thupi amapereka njira yokwanira, imalimbikitsanso kupeza pulogalamu yolimbitsa thupi yomwe ingagwirizane ndi zosowa zanu, zomwe mumasangalala nazo komanso makamaka, zomwe mumakonda kuchita pakapita nthawi.
Komabe, pali zolimbitsa thupi zomwe zimadziwika kuti zimathandizira kuchepetsa kulemera msanga.
Tiyeni tiwone mitundu iwiri yayikulu ya masewera olimbitsa thupi omwe muyenera kutsamira.
cardio
Cardio nthawi zambiri imawonedwa ngati yofunika kwambiri pakuchepetsa thupi.
Zochita zolimbitsa thupi zolimbitsa thupi monga kuyenda, kuthamanga, kusambira, kupalasa njinga, kukwera maulendo, kuvina, pakati pa ena ndiabwino kwambiri pakuwotcha zopatsa mphamvu zanu.
Malinga ndi American College of Sport Medicine, muyenera kuyesetsa kuchita masewera olimbitsa thupi mphindi 250 pa sabata ngati mukufuna kulembetsa kusintha kulikonse pa kulemera kwanu.
Kafukufuku wowonjezereka wa Journal of Obesity akuwonetsa kuti maphunziro apakati amatha kuwongolera kutaya mafuta anu kwambiri. Kuthamanga kwanthawi zonse kowonjezera mphamvu zanu kuchokera kutsika mpaka pang'onopang'ono kupita ku maphunziro apamwamba sikudzangowonjezera mphamvu zanu komanso mphamvu yanu yowotcha mafuta.
Maphunziro kukaniza
Maphunziro a Resistance ndi pulogalamu ina yolimbitsa thupi yomwe ingakuwoneni kuti muchepetse thupi mwachangu mwachilengedwe.
Phindu lapadera la maphunziro otsutsa ndikuti kuwonda kumakhala mu mawonekedwe a minofu yowonda. Momwemonso, kuphunzitsa kukaniza sikungopindulitsa pakuchepetsa thupi lanu, komanso kuwongolera kuchuluka kwa thupi lanu.
Chitsanzo cha maphunziro otsutsa ndi ma dumbbells kapena masewera ena aliwonse omwe amachititsa minofu yonse, kuphatikizapo mikono, miyendo, mapewa, chifuwa, msana, ndi chiuno, mobwerezabwereza.
Kusintha kwa Moyo ndi Chilengedwe
Sikulinso chinsinsi kuti zizolowezi zanu za moyo zitha kukhudza kwambiri kulemera kwanu.
Mwachitsanzo, zizoloŵezi monga kusuta kapena kumwa zimabweretsa zotsatirapo zoipa pa thanzi lanu lonse ndi kulemera kwanu. Kusuta ndi kumwa kumabweretsa kudzikundikira kwa poizoni, zomwe zimalepheretsa kugwira ntchito moyenera kwa chitetezo chamthupi, ndipo pamapeto pake zimakhudza nyonga yanu.
Mowa, makamaka, umadziwika kuti uli ndi "zopatsa mphamvu zopanda kanthu" kapena zopatsa mphamvu zopanda thanzi. Kupatula kukulitsa kulemera kwanu, zopatsa mphamvu izi zimadziwika kuti zimayambitsa zilakolako za shuga.
Chodabwitsa, kafukufuku wa National Center for Health Research akuwonetsa kuti zinthu zachilengedwe monga kuwonongeka kwa mankhwala a mafakitale kuphatikiza ndi kupsinjika kwa tsiku ndi tsiku komanso kuthamanga kosalekeza kungayambitse kulemera.
Mfundo yomwe ili pamwambayi ikugogomezedwanso ndi kafukufuku wofalitsidwa mu Journal ya Federation of American Societies for Experimental Biology, zomwe zimasonyeza kuti makoswe omwe amaikidwa pamalo oipitsidwa anali ndi kulemera kwakukulu kuposa omwe amaikidwa m'dera losefedwa.
Ngakhale kuti sitingathe kuchita zambiri zokhudza mpweya umene timapuma kapena malo amene tikukhala, kukhala ndi nthaŵi yochuluka panja, kuyenda maulendo achilengedwe pafupipafupi, ndi kuchita zinthu zimene mumakonda ndi anthu amene mumawakonda kungachepetse kuipa kwa moyo ndi chilengedwe.
Chinanso chomwe chimanyalanyazidwa kwambiri ndi kuchuluka kwa kugona komwe mumapeza. Kusagona mokwanira kumakhala kochuluka kuposa matumba omwe ali pansi pa maso anu, koma kumasokonezanso mahomoni omwe amayendetsa njala. Anthu osagona tulo nthawi zonse amakonda kudya mopambanitsa. Kuti mupewe kulemera kokhudzana ndi kugona, muyenera kukhala ndi maola 6-8 ogona mokwanira popanda zododometsa zilizonse.
Kusintha Makhalidwe Anu Azakudya
Thanzi lanu lonse, komanso kulemera kwanu, kumayenderana ndi zakudya zanu.
Chifukwa chake, nthawi zonse muyenera kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi. Izi zikutanthawuza kuti muyenera kuchepetsa shuga, ndi ma carbs, ndikuwonjezera kudya kwa mapuloteni.
Kupatula pazakudya, ndandanda yanu yodyera komanso kachitidwe kanu zimathandizanso kwambiri pakulemera kwanu.
Mwachitsanzo, kudya sikuyenera kukhala kongokhutiritsa njala yanu. Kaŵirikaŵiri, ambiri aife timagwera mumsampha wa kudya mopambanitsa pamene tapsinjika maganizo, otopa, osungulumwa kapena ali ndi nkhaŵa. Chifukwa chake, muyenera kuphunzira kuzindikira zomwe zimayambitsa kudya kwanu.
Mbali ina ya kadyedwe kake yomwe muyenera kuphunzira kutsatira ndiyo kudya moganizira. Pewani kudya pamene mukugwira ntchito kapena kuonera TV, chifukwa izi zingakulepheretseni kudya kwambiri. Komanso, tcherani khutu pamene mukudya; idyani pang'onopang'ono komanso mosamala, ndikumamva kuluma kulikonse. Pomaliza, simukuyenera kumva kuti muli ndi udindo wochotsa mbale yanu.
Nthawi zina, tikulimbikitsidwa kuti muchepetse thupi lanu, podya zakudya zosavuta kugaya monga zipatso, zamasamba, ndi zakumwa zopanda shuga.
Khalani Olimbikitsidwa
Kuonda kosatha ndikokwanira kuposa zakudya ndi ntchito. Zimakhudzanso kukhala olimbikitsidwa, kukhazikitsa ndi kuyang'ana zolinga zanu.
Payekha, kuonda ndi ntchito yokwera, ndipo si ya ofooka mtima. Koma palimodzi, kuchepa thupi kumakhala kuyenda mu paki. Izi zikutanthauza kuti muyenera kupeza anthu amalingaliro omwewo omwe ali ndi cholinga chofanana kapena gulu lachisangalalo lomwe lidzakukakamizani ndikukuthandizani pakugonjetsera kwanu kuwonda.
Njira zina zolimbikitsira zomwe mungagwiritse ntchito zimaphatikizapo kuganiza bwino, kusinkhasinkha, ndikuwona zolinga zanu zomaliza.
pansi Line
Kuchepetsa thupi si ntchito imodzi yokha koma kuphatikizika kwa zinthu zosiyanasiyana.
Paulendo wanu wochepetsa thupi, ndikofunikira nthawi zonse kuti muzisunga ma tabu kapena kuwunika kulemera kwanu, kuti muwone ngati mukupita patsogolo.
Tsatirani malangizo athu achilengedwe pamwambapa, ndipo mukutsimikiza kuti mudzapindula ndi thupi lathanzi.