Kukhala Wathanzi ndi Zakudya: Momwe Mungachepetsere Kunenepa Posachedwa

Kudya kapena kusadya?

Mukudya mafuta owonjezera kuposa momwe mumawotchera - tsoka, ichi ndiye chifukwa chodziwika kwambiri chomwe chimapangitsa kuti thupi likhalebe lokhazikika ngakhale mukuchita masewera olimbitsa thupi. Magawo angapo a keke yakubadwa ya mnzake kapena mbale yabwino ya pasitala ndi msuzi wotapira pamalo odyera - ayi, sizoyipa kwambiri, ngakhale mutadya. Chinthu chachikulu sikuti muzikonzekera nokha maholide oterewa nthawi zonse, bwino - osapitilira kamodzi masiku khumi kapena khumi ndi anayi.

Kususuka pafupipafupi sikuwonedwa ndipo simuphonya maulendo opita ku kalabu ya masewera, koma kulemerako sikukuchepera? Mwina ndi momwe mumadyera masiku amasukulu. Ndibwino kuti musamvere malangizo monga "musadye maola atatu musanaphunzire komanso pakadutsa maola anayi". Ganizirani, ngakhale mutaphunzitsidwa ora limodzi motere, mumawononga thupi mpaka maola 3 osala! Izi sizimangothandiza kuchepa thupi, komanso kuzimitsa, kumachepetsa kagayidwe kake. Mimbayo sinena kuti "zikomo" inunso.

Kwa mitundu yosiyanasiyana yolimbitsa thupi komanso masewera, zakudya zosiyanasiyana ndizoyenera. Koma ngati cholinga chanu ndikuti muchepetse thupi, maola 1-1,5 asanafike mkalasi ndibwino kukhala ndi chotupitsa ndi masamba (atsopano kapena owiritsa), sangweji yopepuka yokhala ndi mkate wonse wa tirigu, mwachitsanzo, Turkey, yogurt. Pambuyo mkalasi, mutha kudya china chonga ichi m'maola 1,5, chinthu chachikulu sikuti muzidya mopitirira muyeso. Koma ngati muphunzitsa m'mawa kwambiri, simuyenera kudya musanachite masewera olimbitsa thupi.

Cardio: nthawi yofunika

Kodi mumapopa abs tsiku lililonse kwa theka la ola, koma m'mimba mwanu simumatha? Kapena mumachita thukuta pa zoyeserera, kutsitsa minofu ya ntchafu, ndi "makutu am'madzi", ndiye kuti, "ma breeches" onse ali m'malo? Mulibe zolimbitsa thupi zokwanira.

Kuyenda mwachangu, kuthamanga, kusambira zonse ndizochita masewera olimbitsa thupi. Ndi zabwino kwambiri polimbana ndi kunenepa kwambiri, mafuta oyaka, komanso nthawi yomweyo imalimbitsa mtima. Cardio amatha kuchita masewera olimbitsa thupi pa treadmill, elliptical trainer, makina opalasa, stepper; mkati dziwe - kusambira; ngakhale mumsewu - kuyenda mwachangu. Chinthu chachikulu ndichokumbukira: mphindi 20-30 zoyambirira zolimbitsa thupi, thupi limadyetsa minofu ndi shuga womwe uli m'magazi, kenako nkuyamba kugwiritsa ntchito mafuta omwe amadedwawo ngati mafuta. Chifukwa chake, ndibwino kuyeserera kwa ola limodzi. Mutha kuyamba ndi mphindi 35 mpaka 40 ndikuwonjezera kulimbitsa thupi kulikonse ndi mphindi 3-5.

Cardio samanyalanyaza mitundu ina ya kulimbitsa thupi, koma ikuthandizani kuti muchepetse thupi msanga. Ndikofunika kusinthana kochita masewera olimbitsa thupi: Cardio - ya mtima ndi mgwirizano, ndipo, mwachitsanzo, makina olimbikitsira kukongola kwa minofu.

Ndipo ma dumbbells ndi onenepa kwambiri

Mwa njira, za zida zamphamvu zophunzitsira komanso zolemera wamba. Mwa kusankha ziphuphu kapena mukakhazikitsa mlingo wokana pamakina, kumbukirani kuti kulemera kwambiri kumathandiza kuti minofu ikule. Ngati mwatopa pambuyo pobwereza zolimbitsa thupi 3-5, kulemerako ndikokulemererani. Simukuyenera kukhala Schwarzenegger wa nthawi ya Terminator kuchokera kuzinthu zoterezi, koma mwina simungachotse mafuta. Ndipo kulemera kwa thupi kumatha kukulira ngati minofu ikukula: minofu ya minofu imalemera kuposa minofu yamafuta.

Kuti muchepetse ma kilogalamu, muyenera kulemera pang'ono komwe mungakwaniritsire kangapo kubwereza zolimbitsa thupi nthawi iliyonse. Mwachitsanzo, kuchita masewera olimbitsa thupi kumatha kukuthandizani kulimbitsa mikono, chifuwa, ndi msana; chifukwa cha ichi, ma dumbbells ayenera kulemera 1,5 - 3 kilogalamu.

Kodi mumadziyeza bwanji?

Mwina si kulemera kwanu komwe sikumatha, koma kodi pali china chake cholakwika ndi zolemera zanu? Kapena mumagwiritsa ntchito bwanji?

apa Kuyeza malamulo:

• Pezani sikelo nthawi yomweyo, koposa zonse - m'mawa, pamimba yopanda kanthu, mutatha kugwiritsa ntchito chimbudzi.

• Ganizirani kaya ndi zovala zomwezo kapena (moyenera) maliseche.

• Gwiritsani ntchito masikelo omwewo - masikelo osiyanasiyana, makamaka omwe sali olondola kwambiri, atha kuwonetsa zotsatira zosiyana kwambiri.

• Ikani masikelo pamalo osalala kwambiri, osalala: pamakapeti, kalipeti, parishi yakale yosagwirizana, amatha kunama.