Ngati mwaganiza kuchita mozama ndi chithunzi chanu, ndiye muyenera kudziwa ubwino maphunziro mphamvu kuwonda. Chifukwa chake, yesani chilankhulo chosavuta komanso chopezeka kuti mufotokoze za zabwino zonse zamaphunziro ndi ma dumbbells ndi ma barbell.
Kuphunzitsa mphamvu pakuwonda: zabwino zazikulu
1. Kuchuluka kwa minofu, kumapangitsa kuti metabolism yanu ikhale yabwino
Kuchuluka kwa minofu ndi chimodzi mwazinthu zofunika kwambiri pa metabolism. Kuposa minyewa yambiri yomwe muli nayo, metabolism yanu imakhala yabwino, chifukwa maselo a minofu amadya mphamvu zambiri kuposa mafuta. Mwachitsanzo, 1 kilogalamu ya minofu ya minofu tsiku ndi tsiku imadya pafupifupi 15 zopatsa mphamvu patsiku, ndi 1 kilogalamu ya mafuta - pafupifupi 5. Mukumva kusiyana?
Izi zikutanthauza kuti anthu omwe ali ndi bochiŵerengero chokulirapo cha minofu m’thupi chimawotcha zopatsa mphamvu zambiri, mosasamala kanthu za mmene amachitira ku masewero olimbitsa thupi kapena pampando. Chifukwa chake, phindu lalikulu la maphunziro amphamvu pakuchepetsa thupi ndikuwongolera kagayidwe kanu.
2. Ngati mukuchita masewera olimbitsa thupi, minofu imachepa
Kuchita masewera olimbitsa thupi ndi gawo lofunikira pakuchepetsa thupi. Mukamachita masewera olimbitsa thupi, mumawotcha mafuta. Komabe, kutentha minofu. Popanda kuphatikizira maphunziro a mphamvu mu dongosolo lanu lolimbitsa thupi, minyewa iyi sipanganso. Kunena mwachidule, mumataya thupi, mumataya thupi, koma osati ndi maselo amafuta okha komanso minofu.
Choncho, samalani posankha mapulogalamu a aerobic (monga Insanity). Mukayang'ana m'tsogolo bwino kwambiri adzakhala makalasi mphamvu. Mwachitsanzo, pulogalamu ndi Tony Horton - P90X. Komanso khalani ndi Jillian Michaels zolimbitsa thupi zambiri ndi ma dumbbells kuti mulimbikitse minofu.
3. Kupititsa patsogolo ubwino wa thupi
Izo zolemetsa maphunziro bwino khalidwe la thupi lanu. Kupitilira zakudya komanso kuchita nawo mapulogalamu a aerobic okha, simudzachotsa thupi loyipa. Chithunzi chokongola ndi mawonekedwe a trim. Chifukwa chake ngati simukufuna "kuwonda" kowoneka bwino, komanso thupi lotanuka, samalani pakuphunzitsidwa ndi ma dumbbells ndi ma barbell.
Zotsatira zanu ziyenera kutsimikiziridwa osati ndi manambala pamlingo, ndi chiŵerengero cha mafuta ku minofu m'thupi lanu. Mutha kuonda popanda maphunziro amphamvu, koma mutha kuchepetsa kuchuluka kwa mafuta m'thupi? Zokayikitsa.
4. Kuwotcha zopatsa mphamvu mukatha kulimbitsa thupi
Kuwotcha zopatsa mphamvu kwa maola 24 mutatha kulimbitsa thupi ndi mwayi wina wophunzitsira mphamvu pakuwonda. Ngati, pamapulogalamu a aerobic mumawotcha zopatsa mphamvu panthawi yophunzitsira, mutatha kulimbitsa thupi lanu perekani mphamvu zambiri masana. Ichi ndi chifukwa kumanga minofu thupi limafunika zakudya zambiri.
Inde, izi sizikutanthauza kuti pambuyo katundu mphamvu mukhoza kudya chirichonse. Kumbukirani kuti kuti muchepetse thupi muyenera kugwiritsa ntchito zopatsa mphamvu zambiri kuposa zomwe mumadya. Mfundo imeneyi ndi maziko aakulu a kuwonda.
5. Mukatha kulimbitsa thupi, ndiye kuti mutha kusunga zotsatira
Kubwerera ku square one: maselo a minofu amagwiritsidwa ntchitoonmphamvu yochuluka kwambiri. Tiyerekeze kuti mwaganiza zopumirako kulimbitsa thupi kapena mulibe mwayi wochita nawo. Inu ntchito minofu misa, ndipo mogwirizana utachepa mchikakamizo cha zakudya ndi aerobic thupi. Chotsatira chake nchiyani? Mlingo wanu wa metabolic udzakhala wotsika kwambiri.
Ndipo pali njira ziwiri: mwina muyenera kudzisunga pazakudya zokhwima kwambiri. Mwinanso mudzalemera. Choncho, nthawi zonse kumbukirani kuti maphunziro olemera ndi ntchito za mtsogolo. Mumaphunzitsa thupi lanu tsopano, koma zotsatira zake zidzasangalala kwa nthawi yaitali.
Mfundo zonsezi zimatsimikizira kufunikira kwa maphunziro a mphamvu pakuwonda. Ngati mukufuna kupanga thupi lolimba, lolimba komanso lokongola, musaope kugwira ntchito ndi zolemera.
Onani mapulogalamu achitetezo a Jillian Michaels, omwe ndi opepuka:
- Jillian Michaels - Palibe malo ovuta
- Jillian Michaels - Killer Thupi. Sinthani thupi lanu.
- Jillian Michaels - Thupi Lolimba (Thupi Lamphamvu)