Kukwera njinga ndi mapindu a thupi

Ndi mtsikana uti amene safuna kuoneka bwino? Posakhalitsa, mkazi amaganiza za momwe angakonzere chithunzi chake. Ambiri amagwiritsa ntchito zakudya, koma njira yoyenera yochitira ndi masewera ndi zakudya zoyenera. Ganizirani momwe njinga ingakhudzire thupi lanu.

Lingaliro la amayi ndi losavuta: "Kuthamanga kumakhala bwinoko." Koma palibe zotsatira zachangu popanda khama. Pali masewera osiyanasiyana padziko lapansi omwe amakulolani kuti mukhale ndi mawonekedwe abwino. Komabe, masewero olimbitsa thupi otopetsa, masewera olimbitsa thupi amatopetsa thupi ndipo poyamba amachititsa kuti mukhale ndi chimwemwe.

 

Kuyendetsa njinga ndi chisankho kwa iwo omwe akufuna kuwononga nthawi moyenera ndikukhala ndi chithunzi chokongola. Kukwera njinga zazitali kumakhudza thupi lonse. Koma katundu wamkulu amapita ku chiuno ndi matako. Pambuyo pagalimoto 5-7 Km, mudzamva. Bicycle imalola osati kuchotsa kulemera kwakukulu, komanso kuteteza maonekedwe a "peel lalanje" m'chiuno. Kuonjezera apo, mapapo amayamba kugwira ntchito bwino kwambiri, omwe amadzaza ndi mpweya.

Ubwino wokwera njinga kwa akazi ndi chiyani?

Tiyeni tiwone mwatsatanetsatane momwe kukwera njinga kumakhudzira chiwerengero cha akazi.

  1. Kupirira kwakukulu kwa thupi kukuphunzitsidwa. M'kupita kwa nthawi, zina zilizonse zolimbitsa thupi zimakhala zosavuta kwa thupi. Aphunzitsi ambiri ochita masewera olimbitsa thupi amanena kuti kupalasa njinga ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kwa amayi.
  2. Njingayi ndi yopha mafuta. Pokwera, minofu ya gluteal imagwira nawo ntchito, yomwe ndi malo osungiramo mafuta ambiri mwa amayi ambiri. Bicycle ndi yoyenera kwa kugonana kofooka ponena za mawonekedwe a thupi (lonse m'chiuno, miyendo yaifupi).
  1. Kupalasa njinga ndi masewera olimbitsa thupi abwino. Mukamayendetsa njinga, mutha kugwiritsa ntchito 350-500 kcal pa ola limodzi. Mukapita kumtunda, mutha kupeza masewera olimbitsa thupi abwino kwambiri a cardio, ndipo kudya kwa calorie kumawonjezeka ndi nthawi 1,5-2, kutengera kuchuluka kwa kupendekera. Kuwerengera kuli motere: pakulemera kwakukulu ndi nthawi yophunzitsidwa kuyambira maola awiri, mukhoza kutentha mpaka 2 kcal, yomwe ndi yofanana ndi 1000 magalamu a mafuta osakanikirana.
  2. Kuchepetsa cellulite. Azimayi ambiri amawona kuti panthawi yoyendetsa njinga, maonekedwe a cellulite pa magawo 1-2 ndi masewera olimbitsa thupi amatha kutha. Bicycle imakulolani kuti muchotse ma mesh capillary pamwamba pa khungu.
  3. Kuthamanga kwa metabolism. Mukamachita masewera olimbitsa thupi pafupipafupi, metabolism yanu imayenda bwino, ndipo ichi ndi sitepe yoyamba yochepetsera thupi komanso kukhala ndi thupi lochepa thupi. Ndi ukalamba, kagayidwe kake kamachepetsa, choncho imayenera kusonkhezeredwa ndi njira zonse. Kuthamanga kwa metabolism ndi njira yofulumira yochepetsera thupi.
 

Momwe mungakwerere njinga kuti muchepetse thupi?

Kuti njingayo ibweretse phindu lalikulu kwa chiwerengerocho, muyenera kusankha chitsanzo ndi chimango cha 10 cm pansi pa chiuno. Pankhaniyi, kugawidwa kwa katundu pa thupi kudzakhala yunifolomu.

Mawilo sayenera kukhala aakulu kwambiri, apo ayi katunduyo adzakhala ochepa, ndipo luso la maphunziro lidzachepa. Choncho, ndi bwino kusankha mawilo yopapatiza ndi zitsulo mkombero. Njinga mu kabukhu la Aport zitha kusankhidwa mosavuta ndi magudumu awiri ndi magawo ena.

 

Kuthamanga koyenera koyenda pakuwonda ndi 15-20 km / h. Pa mlingo uwu, kugunda kwa mtima wanu kuyenera kukhala 120-150 kugunda pamphindi. Pakati pa masewera olimbitsa thupi, mukhoza kuyima ndikuyang'ana kugunda kwa mtima wanu. Ndikofunika kuti musapitirire kugunda kwa 150 pamphindi. Ngati izi zitachitika, ndiye kuti katundu wapano sali wanu.

Ndikoyenera kukwera njinga madzulo kutentha kwachepa ndipo mutha kuchita modekha zomwe mumakonda. Kupalasa njinga pakatentha kwambiri kumakutopetsani mwachangu ndikuphonyabe chomwe mukufuna. Kuchita masewera olimbitsa thupi m'mawa, mutha kugwira ntchito mopitilira muyeso komanso kukhala waulesi tsiku lonse. Choncho, nthawi yabwino yoyendetsa njinga ndi madzulo (pambuyo pa 19:00).

 

Kuthamanga (kuyendetsa njinga) kumapangitsa kuti ntchito zitheke. Mutha kukwera gawo lalikulu la masewera olimbitsa thupi pa liwiro lomwe ndi labwino kwa inu. Koma pamapeto pake, muyenera kupatsa thupi katundu wowirikiza, ndikuwonjezera liwiro mpaka pazipita. Pamalire a zotheka, muyenera kupita mkati mwa mphindi 1-2. Katundu wotereyu amakhudza pafupifupi minofu yonse. Mfundo Mumakonda ndi motere: pedal pa liwiro pazipita masekondi 30, ndiye kubwerera kwa liwiro omasuka ndi kuyendetsa kwa mphindi 2. Timabwereza masitepe 2 3-5 nthawi. Maphunziro apakati awa amakupatsani mwayi wogwiritsa ntchito mphamvu zambiri, zomwe zimagwiritsidwa ntchito makamaka m'masitolo ogulitsa mafuta.

Madera okhwima amakulolani kuti muwonjezere katundu. Kukwera njanji yathyathyathya popanda zopinga ndi masewera olimbitsa thupi, ndipo tokhala ndi zopinga zimafuna khama kwambiri. Kwa ogwiritsa ntchito apamwamba, mukhoza kupita ku siteji yotsatira - njinga yamapiri. Pankhaniyi, katundu adzakhala wokwera kwambiri. Imayaka pafupifupi 600-700 kcal pa ola limodzi. Kukwera njinga zamapiri kukukula kwambiri pakati pa amuna ndi akazi.

 

Kodi muyenera kukwera nthawi yayitali bwanji kuti thupi lanu likhale labwino?

Kupalasa njinga ndi masewera osapatsa mphamvu kwambiri kuposa kuthamanga kapena aerobics, kotero mutha kukwera kwa nthawi yayitali. Nthawi yoyenera ndi maola 1-2 pa tsiku. Minofu imadzazidwa mofanana, kukhala yopirira. Kukwera njinga kumachitika tsiku lililonse. Ndikoyenera kuyambira mphindi 15-30, kuwonjezera mphindi 10-20 tsiku lililonse. Ngati tsiku lotsatira mutatha kutsetsereka, minofu ndi ziwalo zimakhala zowawa kwambiri, muyenera kusiya maphunziro kwa kanthawi ndikulola kuti minofu ibwererenso.

Kusankha njinga, thupi lanu lidzakhala loyenera, koma kuphunzitsidwa nthawi zonse.

 

Siyani Mumakonda