Pulogalamu yoyenera yophunzitsira itha kukuthandizani kuti mukhale olimba kuti muthandize malo osungira mphamvu amthupi lanu ndikuwonjezerani kukana kupsinjika. Nkhaniyi ikufotokoza momwe mungalimbitsire thanzi lanu pochita masewera olimbitsa thupi. Tidzakambirana zolimbitsa thupi, zipilala zisanu zolimbitsa thupi, ndi zina zambiri! Pitani.

Author: Mike Mahler

Ena okonda masewera achitsulo amayesetsa kukulitsa mphamvu ndi minofu; ena amachita chidwi ndi tanthauzo la minofu. Koma anthu ambiri sasamala za izi. Akafunsidwa kuti ndikulangizeni posankha pulogalamu yamaphunziro, ndimamufunsa munthuyo zolinga zake. Pa milandu 90%, zonsezi zimangokhala kuti mukhale ndi thanzi labwino.

Makochi ambiri, kuphatikiza ine, amasokonezeka ndi yankho ili. Ndiwosamveka kwambiri. Tikufuna zenizeni. Kupatula apo, ndi chiyani china chomwe mungapange pulogalamu yophunzitsira payokha - mwachitsanzo, kuti muchepetse makilogalamu 15 kapena kuti muwonjezere zotsatira zakufa ndi 25 kg?

Mfundo ndiyakuti, anthu ambiri amawona kuphunzira kukhala kosavuta pang'ono. Sizachilendo kuti aphunzitsi azolimbitsa thupi amaganiza kuti ochita masewera olimbitsa thupi amayenera kuchita masewera olimbitsa thupi mozama momwe angathere. Uku ndikulakwitsa.

Tiyenera kuyamba osati momwe anthu ayenera kuphunzitsira, koma momwe amaphunzitsira komanso zolinga zomwe amadzipangira. Ndipo anthu ambiri ali ndi cholinga chimodzi - kukonza thanzi lawo, kukhala athanzi komanso kukonza thanzi. Dongosolo lathunthu lolimbitsa thupi limathandizira kukwaniritsa cholingachi.

Kodi General Fitness ndi chiyani?

Funso limeneli lingayankhidwe m'njira zosiyanasiyana. Kwa anthu ena, uku ndikutha kuyendetsa mtanda osachepera 3 km. Kwa ena, finyani makilogalamu 100 ndi luso langwiro.

Iliyonse mwa mayankho awa akhoza kukhala olondola, koma tiyeni tiwone kulimbitsa thupi kuchokera pakuwona kwa munthu wamba: kukhala ndi mawonekedwe abwino ndi mulingo wa chitukuko champhamvu chomwe chimakupatsani mwayi wochita zochitika za masiku onse. Ndiye kuti, muyenera kunyamula masutikesi anu pa eyapoti kapena kuponyera katundu wanu pabedi lakumtunda.

Kapenanso muyenera kukhala ndi mphamvu zokwanira kuti muthe kunyamula matumbawo kuchokera ku golosale kupita nawo pagalimoto mmanja mwanu. Munthu wophunzitsidwa sadzudzula ngati sitima yanthunzi atakwera masitepe angapo.

Kwa anthu omwe akutenga nawo mbali mwamphamvu pamasewera olimba, zizindikilo ngati izi sizabwino kwenikweni. Koma nkhaniyi sikuti ikuyang'ana pa "joketi" zazikulu, koma kwa anthu wamba omwe akufuna kulimbitsa thupi lawo.

Pulogalamu yothandiza kulimbitsa thupi ingakuthandizeni kukhala oyenera kuti mupeze mphamvu zamagetsi mthupi lanu komanso kuti muchepetse kukana kupsinjika. Kuphatikiza apo, masewera olimbitsa thupi osankhidwa bwino amalimbikitsa kupanga serotonin ("hormone ya chisangalalo") - chifukwa chake, thanzi lanu lidzasintha kwambiri.

Chifukwa chake tili ndi lingaliro lazomwe tikambirana m'nkhaniyi. Tsopano tiyeni tiwone zinthu zisanu zofunika kwambiri pakulimbitsa thupi:

1. Kukakamiza

Choyamba, lingalirani chinthu ngati mphamvu. Kuchokera pakuwona kwamakhalidwe amakono, kukula kwa mphamvu kumatisangalatsa pazifukwa ziwiri. Choyamba, kutha kukweza zinthu pansi: mabokosi olemera, mabotolo amadzi, matumba ogulitsira, ndi zina zambiri.

Kachiwiri, kukweza zinthu pamwamba: kuponyera chikwama kumtunda kwa sitima, ikani chikwama cholemera m'chipinda cham'mwamba, etc. Ngati munthu sangathe kuchita zinthu zazing'ono ngati izi, ndiye kuti moyo wake umakhala wabwino kwambiri wokhumbidwa.

Zochita zazikulu ziwirizi zomwe zimalimbikitsa mphamvu m'mbali izi ndi. Kupita patsogolo muzochita izi kumawonetsa kukula kwa minofu mthupi lonse.

Mukadziwa luso lakufa, muphunzira kukweza bwino zinthu pansi. Muphunzira momwe mungafunire kuyika mapazi anu kuti muchepetse katunduyo kumbuyo. Komanso, mutha kulimbitsa minofu yanu yakumbuyo.

Anthu ambiri samakula bwino, chomwe chimayambitsa kupweteka pafupipafupi. Munthu amayamba kupewa masewera olimbitsa thupi - ndipo uku ndikulakwitsa kwakukulu. Muyenera kulimbitsa minofu yanu ndikukhala olimba, osangolephera.

Deadlift ndichinsinsi cha msana wolimba wam'mbuyo komanso kubwerera kumbuyo mwamphamvu. Kuchita masewera olimbitsa thupi kumaphunzitsa kuti thupi lizigwira ntchito ngati gawo limodzi komanso kulumikizana ndi ulusi wochuluka kwambiri wamtundu uliwonse wokana katunduyo. Kuphatikiza apo, chiwombankhanga chimakula minofu yoyandikana bwino ndi chiuno. Palibe masewera olimbitsa thupi omwe angafanane ndi mphamvu yakufa pomanga nsana wolimba.

Ma Deadlifts amatha kuchitidwa ndi kulemera kulikonse: ma dumbbells, kettlebells, komanso matumba amchenga. Komabe, kuchokera pakuwona kwa kukula kwamphamvu kwamphamvu, chothandiza kwambiri ndikufa kwanthawi zonse kokhala ndi barbell.

Oyamba kumene ayenera kuyamba ndi bala yopanda kanthu ya 20kg (kapena yopepuka). Ochita masewera olimbitsa thupi amatha kutulutsa makilogalamu oposa 200 pa barbell, ndikuchulukirachulukira. Ichi ndiye pulojekiti yabwino kwambiri yopangira mphamvu.

Kenako, timasunthira kumalo osindikizira oyimirira. Ngati barbell ndi chida chothandiza, nanga bwanji benchi ikulimbikitsidwa kuti ichitidwe ndi ma dumbbells? Chowonadi ndichakuti pa makina osindikizira a barbell, mumafunikira chimango chamagetsi kapena ma racks - kuti poyambira bala likhale pachifuwa.

Ma squat okwera bwino amawononga ndalama zambiri. Ichi ndi chida chabwino kwambiri cha masewera kwa akatswiri olimba, koma samagwiritsidwa ntchito kawirikawiri kulimbitsa thupi.

Pali njira ina "yobweretsera" bala kumalo ake oyambirira - masewera olimbitsa thupi otchedwa kukweza bala pachifuwa. Zachidziwikire, pamiyeso yopepuka, mutha kugwiritsa ntchito kukweza mobwerezabwereza kwa barbell. Komabe, posachedwa kapena mtsogolo, kulemera kwa mtengowo kudzawonjezeka; kuponyera barbell pachifuwa mwanjira iyi kumakhala kovuta (komanso kopweteketsa).

Kwa iwo omwe sakudziwa kuti "kukweza barbell pachifuwa" ndi chiyani, ndikulongosola: awa ndi masewera olimbitsa thupi omwe muyenera kukweza barbell papulatifomu mpaka pamiyeso (pachifuwa) poyenda mwachangu. Uku ndikulimbitsa thupi kwabwino kwambiri, koma kumafunikira mgwirizano komanso zaka zambiri.

Iwo omwe sagwirizana ndi mawu awa nthawi zambiri amagwiritsa ntchito njira zoyipa kapena, choyipitsitsa, amaphunzitsa ena zoyipa. Inde, othamanga odziwa bwino kapena akatswiri opanga masewera olimbitsa thupi amatha kuphunzira ukatswiri wa masewera olimbitsa thupi munthawi yochepa. Wokonda masewera olimbitsa thupi sangachite izi. Kuphatikiza apo, kuvulala si gawo la pulogalamu yathanzi.

Apanso, kuti tisakakamize zinthu, tigwiritsa ntchito ma dumbbells. Kuphatikiza apo, oyamba kumene akhoza kuyamba ndi makina osindikizira a mkono umodzi. Poterepa, manja onse awiri amagwiritsidwa ntchito kukweza projectile kuti ifike pamapewa. Ngakhale phokoso lolemera kwambiri limatha kunyamulidwa motere.

Timayang'ana mopitirira. Ngati mutha kufinya dumbbell ya 35kg, ndiye kuti, mudzakhala ndi mphamvu yogwira pachifuwa ndi manja anu awiri.

Makina osindikizira a dumbbell amakulolani kuti muchepetse kuchepa kwa kukula kwa minofu - apa kusiyana kwamphamvu pakati pa dzanja lamanja ndi lamanzere kumawonekera nthawi yomweyo. Kuti tikhalebe osindikizira dumbbell ndi dzanja limodzi, minofu ya thunthu imagwiritsidwa ntchito (ndipo ichi ndi chowonjezera chowonjezera).

Tsopano othandizira minimalism asankha kuti pakulimbikitsa mphamvu ndikwanira kuchita masewera olimbitsa thupi awiri okha, koma ... sizili choncho. M'kupita kwanthawi, njirayi sigwira ntchito. Makina osindikizira ndikuwononga ndi machitidwe abwino kwambiri olimbitsira mphamvu. Koma sichingakhale chochepa kwa iwo okha.

Tengani osewera mpira, mwachitsanzo - samangosewera baseball kuti akhale olimba. Pazolimbitsa thupi, zonse ndizofanana: machitidwe osiyanasiyana ayenera kuchitidwa pakukula kwa minofu ndikupewa kuvulala (komwe sikungapeweke ndi pulogalamu yophunzitsira). Mwamwayi, mndandanda wazinthu zolimbikitsidwa sizitali kwambiri.

Muyenera kuyang'ana mbali zisanu:

1. Press (zitsanzo: ,,)
   
2. Kuterera (zitsanzo: ,,)
   
3. Quads (zitsanzo: ,,)
   
4. Hip biceps (zitsanzo :,)
   
5. Press (zitsanzo: ,,)

Nthawi zambiri ndimatchula malowa ngati "mizati isanu" yophunzitsira mphamvu. Pofuna kuti masewera olimbitsa thupi azikhala bwino, tengani gawo limodzi pagulu lililonse ndikuchita magawo awiri kapena atatu, katatu pamlungu. Mwachitsanzo, mutha kuchita zolimbitsa thupi magawo onse amthupi Lolemba, Lachitatu, ndi Lachisanu.

Kuyang'ana "zipilala zisanu" izi, amuna mwina akuyang'ana zokweza za barbell za ma biceps, ndipo azimayi akufuna masewera olimbitsa thupi matako. Ndikhoza kungonena chinthu chimodzi - ndikamalipidwa kuti ndiphunzitse zolimbitsa thupi, mumangokhalabe ndikudandaula kuti chifukwa chiyani bicep circumference yanu idadutsa 30cm patatha zaka zophulitsa mikono yanu kangapo sabata.

Kuchita zambiri ndi njira yolakwika. Zotsatira zazikulu zitha kupezeka. Amuna, mikono yanu ili kale ndi katundu wambiri m'makina osindikizira, okoka ndi ophedwa; amakula kuchokera pamtundu uwu wa masewera olimbitsa thupi. Amayi, ma quads anu, ma hamstrings ndi ma glute amakulitsidwa m'masamba ndi ma deadlifts. Chifukwa chiyani muyenera kuchita masewera olimbitsa thupi?

Pakulimbitsa mphamvu, kuchita masewera olimbitsa thupi ndiyo njira yothandiza kwambiri. Izi ndizowona makamaka kwa okonda masewera olimbitsa thupi omwe alibe chidwi chokhala moyo wawo wonse ku masewera olimbitsa thupi.

Pansipa pali chitsanzo cha pulogalamu yophunzitsira mphamvu:

Lolemba

Lachitatu

Friday

Pulogalamu yomwe ili pamwambayi ndi imodzi mwanjira zomwe mungasankhe. Mutha kudziletsa, mwachitsanzo, masiku awiri ophunzitsira mphamvu (Lolemba ndi Lachinayi) kapena yesetsani kuchita masewera olimbitsa thupi atatu. Kapenanso, mutha kuyang'ana kwambiri kumtunda kwanu Lolemba-Lachinayi ndi thupi lanu lotsika Lachiwiri-Lachisanu.

Mulimonsemo, muyenera kuyambira pa pulogalamu yomwe mukufuna kudziwa ngati cholinga chanu ndikulimbitsa thupi lanu. Muyenera kuchita pulogalamuyi kwa milungu inayi, pambuyo pake muyenera kusintha kubwereza mobwerezabwereza kapena kusankha zina zolimbitsa thupi.

2. Cardio

Tsopano tiyeni tiwone maphunziro a Cardio monga gawo la masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi ndikofunikira kuti mulimbitse mtima wanu, kuwonjezera mphamvu zamapapu ndikuwongolera kuzungulira kwa thupi, ndikulimbitsa chipiriro - simukufuna kukhala munthu yemwe ali ndi mphamvu zapadera koma sindingathe kukwera chipinda chachisanu popanda kukweza.

Pali mitundu ingapo ya masewera olimbitsa thupi omwe mungasankhe. Makonda ayenera kuperekedwa kwa omwe mumakonda kwambiri. Kwa ambiri, gawo la mphindi 30 silikuwoneka ngati lotopetsa.

Ichi ndichifukwa chake pamakhala kukayikira maphunziro a Cardio, chifukwa zolimbitsa thupi zimalumikizidwa ndi chinthu chosangalatsa komanso chosasangalatsa. Koma mutha kupanga zonse mosiyana. Ngati mumakonda tenisi, pangani masewera olimbitsa thupi a Cardio (magawo atatu pa sabata ayenera kukhala okwanira). Kusambira kapena kuyenda ndimachitidwe olimbitsa thupi kwambiri (chimodzimodzi, magawo atatu pasabata).

Tsoka ilo, moyo umakonzedwa m'njira yoti nthawi zina sitingakwanitse kuchita zomwe timakonda. Komabe, kusankha masewera olimbitsa thupi ndi kovuta. Tengani mpikisano woyenda, mwachitsanzo. Wotchuka wothamanga Steve Reeves, wokonda masewera othamanga, adapanga ntchito yake panthawi yomwe omanga thupi onse amatha kudzitama ndi mawonekedwe abwino.

Sewerani nyimbo yomwe mumakonda pa wosewera mpira wanu ndikupita kokayenda kwa mphindi 30. Sinthani mtunda - mgawo lotsatira, cholinga chanu ndikupita kutali kwambiri munthawi yomweyo. Ngati mwasokonezeka ndimayendedwe achikale (opusa pang'ono) oyenda ndi mayendedwe akulu ndikusuntha mikono, mutha kugwiritsa ntchito chovala cholemera.

Chovala cholemera mapaundi 20 chimasintha mayendedwe anu atsiku ndi tsiku kukhala olimbitsa thupi kwambiri. Mulimonse momwe mungasankhire, muyenera kuwonjezera katunduyo pang'onopang'ono. Ndikofunikanso kugula nsapato zoyenda bwino.

Ngati mukufuna kuchita cardio m'nyumba pamakina, ganizirani zophunzitsira zapakatikati. Zochita zolimbitsa thupi - zomwe zimadziwikanso kuti "high-intensity cardio" - sizimangolimbikitsa mtima, komanso zimaperekanso mafuta owotchera panthawi yopulumutsa (kulimbitsa thupi kumathamanga kawiri monga kulimbitsa thupi nthawi zonse). Yesani njirayi; mu mphindi makumi awiri mudzakhala omuthandizira.

Lingaliroli ndi ili: choyamba, kutentha kwa mphindi zisanu kumachitika pang'onopang'ono, kenako kuthamanga kumathamangitsa masekondi 30, kenako kumachedwetsa masekondi 90. Nthawi zopumulirako ziyenera kubwerezedwa kakhumi. Malizitsani kulimbitsa thupi kwanu ndi mphindi zisanu zoziziritsa kuti muchepetse kugunda kwa mtima wanu.

Thupi likamazolowera katunduyo, yambani kufupikitsa nthawi yopuma munthawi iliyonse - mwachitsanzo, pakapita masekondi 30 othamangitsirana, kenako masekondi 50 ofulumira pang'ono. Muyenera kukhala ndi nthawi yofananira ndikupumula pakapita nthawi - masekondi 30 iliyonse.

Pali zosankha zina zamaphunziro apakatikati, kuphatikiza kudumpha chingwe kapena masewera olimbitsa thupi (ma push-ups, squats, squat jump, jumping in place). Simuyenera kuchita zomwezo nthawi zonse! Sinthani zochitika zanu kuti masewera anu azisangalatsa.

Mwachitsanzo, Lachiwiri mutha kupita padziwe, Lachinayi mutha kuyenda mpikisano, ndipo Loweruka mutha kuchita masewera olimbitsa thupi kunyumba. Chofunikira kwambiri ndikuchita zolimbitsa thupi katatu pamlungu. Kenako mutsimikiziridwa kuti mudzakonza ntchito yamitsempha yamtima ndikulimbitsa thupi.

Palinso mapulogalamu ambiri osangalatsa omwe cholinga chake ndikupanga kupirira komanso kulimbitsa thupi, monga, ndi.

3. Kuyenda molumikizana, kusinthasintha komanso kusamala

Chotsatira timakhala olumikizana, kusinthasintha komanso kusamala. Magulu apamwamba, othamanga ambiri amagwira ntchito zolemera makilogalamu opitilira 300 mu benchi, koma sangathe kufikira zala zawo. Kuchokera pakuwona kukhala wathanzi, izi sizachilendo.

Zachidziwikire, palibe amene akukufunsani kuti mutambasule ngati circus acrobat, koma muyenera kukhala ndi mulingo wokhazikika, kuyenda komanso kusinthasintha. Kufikira zala zanu ndi njira yosavuta koma yothandiza yoyezera kusinthasintha.

Mfundo yofunika: Ngati simungathe kufikira zala zanu mwakugwada pang'ono, minofu ndi malo anu ndi olimba kwambiri. Ngati simungathe kuyimirira mwendo umodzi kwa masekondi makumi atatu, muyenera kukhala olimba.

Pomaliza, kutha kukhala pansi pa squat yakuya (yopanda barbell) kwa masekondi makumi atatu kumawonetsa kuyenda koyenda bwino. Mulingo wocheperako wosunthika, kusinthasintha komanso kusamala ndi zisonyezo za kukula kwa thupi la munthu aliyense.

Anthu ena amafunika kugwira ntchito molimbika kuti aphunzire kukwaniritsa miyezo imeneyi. Ena ali ndi kusinthasintha kwachibadwa komwe munthu amangowachitira nsanje. Mulimonsemo, ndikukulangizani kuti muphatikize zolimbitsa thupi pulogalamu yanu yolimbitsa thupi, komanso muzichita m'mawa mutadzuka.

Chimodzi mwazinthu zolimbitsa thupi zothandiza kupangira kuyenda ndi gulu lachihindu. Kuchita masewera olimbitsa thupi kumathandizira kusinthasintha kwa mwendo komanso magazi.

Ndibwino kuti muyambe kuchita izi mobwerezabwereza 25. Kuti mupindule kwambiri ndi squat wanu wachihindu, yesani kupuma mozama: kupumira mwamphamvu mukamakweza kuchokera pankhokwe ndikutulutsa mpweya mukatsika. Kupuma kwambiri kumalimbikitsa kupanga epinephrine, "hormone ya chisangalalo," yomwe imalimbikitsa mapapo ndikuchepetsa nkhawa.

Palinso zolimbitsa thupi zina zabwino zomwe zimathandizira kuyendetsa magazi ndikukhala osinthasintha -. Tengani cholemera chopepuka ndi manja onse awiri; bweretsani pakati pa miyendo yanu ndikuchita kutsogolo kwakuthwa ndikukweza projectile pamutu panu. Chitani 25 mobwerezabwereza kuti muzitha kutentha ndi. Ngati mulibe kettlebells, mutha kugwiritsa ntchito dumbbell.

Chitani izi nthawi zonse kuti mukhale osinthasintha. Ndipo zimachitika kuti munthu amadzuka pabedi, amadya chakudya cham'mawa (atakhala), amapita kuntchito (atakhala), kenako amakhala tsiku lonse pamaso pa kompyuta (nayenso wakhala). Zikumveka bwino?

Nthawi zambiri ndimagwira ntchito kunyumba, ndipo "njira yanga yopita kuofesi" imayambira kuchipinda kupita kuchipinda chochezera, komwe kuli laputopu. Zotsatira zake, ndidazindikira kuti m'mawa muyenera kumwa magalasi angapo amadzi, kuyenda ndi galu, kenako kuchita zolimbitsa thupi pang'ono - ndiye kuti mumakhala osangalala komanso okonzeka kugwira ntchito tsiku lonse. Sindimalola kuti munthu agone kwa maola asanu ndi atatu motsatizana, akadzuka, apita kuntchito ndikukhalanso pamalo amodzi tsiku lonse; muyenera kusuntha ndikuchita china chake.

Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumatha kuchitika m'mawa. Mphamvu zophunzitsira ndizosiyana pang'ono. Monga lamulo, minofu ndi zimfundo zimakhala zolimba m'mawa - ndibwino kuimitsa katundu wamagetsi mpaka nthawi ina. Zochita zolimbitsa thupi zitha kuchitidwanso asanaphunzitsidwe mphamvu.

Nanga bwanji kutambasula? Ndikulangiza kutambasula ndikaphunzitsidwa mwamphamvu komanso mokwanira. Minofu idzatenthedwa, idzakhala yosinthasintha. Kutambasula kudzakhala kothandiza kwambiri ndipo chiopsezo chanu chovulala chidzachepetsedwa. Kumapeto kwa nkhaniyi, pali zitsanzo za zolimbitsa thupi zomwe mungaphatikizepo pulogalamu yanu yolimbitsa thupi.

Kuti mukhale wolimba, muyenera kuyimirira mwendo umodzi (kumanja ndi kumanzere): poyamba, osachepera masekondi makumi atatu. Popita nthawi, nthawi yolimbitsa thupi iyenera kukulitsidwa, kuyesa kufikira miniti imodzi kapena kupitilira apo. Pambuyo pake, mutha kupitiliza zolimbitsa thupi mutatseka maso: kuyambira masekondi makumi atatu ndikuyesera kuti mupite makumi asanu ndi anayi.

Mosakayikira, simungathe kupanga pulogalamu yophunzitsira zolimbitsa thupi yokha (yopanda Cardio komanso kusinthasintha / zolimbitsa thupi). Tiyenera kungoyang'ana pa mphamvu ya minofu, komanso momwe magwiridwe antchito amtima / mafupa. Komabe, gawo lathanzi ndi gawo chabe la equation. Tiyeni tipitirire ku chipilala chotsatira cholimba, mwachitsanzo. chakudya.

4. chakudya

Kuchita masewera olimbitsa thupi sikugwira ntchito ngati munthuyo akudya mosadya. Zachidziwikire, ngakhale dzino lokoma kwambiri limatha kukhala lolimba ngati atha theka la tsiku kumalo ochitira masewera olimbitsa thupi. Koma pakati pa "ochepa" ndi "athanzi" sangayerekezeredwe.

Kusokonezeka kwazakudya mwangozi kumalekerera ndi pulogalamu yoyenera yophunzitsira mphamvu. Joel Marion alemba m'buku lake labwino kwambiri, The Diet of the Deceiver, kuti kuphwanya kamodzi kokha pakudya sabata limodzi kumawonjezera leptin, mahomoni omwe amayendetsa mphamvu zamagetsi, mthupi.

Nkhani yabwino - kuchoka pa zakudya kamodzi pa sabata sizotheka kokha, komanso ndikofunikira! Kumbukirani, ili ndi tsiku limodzi, osati onse asanu ndi awiri. Kwa masiku asanu ndi limodzi otsala, tiyenera kutsatira malingaliro a Ori Hofmekler, wolemba buku la The Anti-Estrogen Diet, kuti tidye maulalo apansi amtundu wa chakudya.

Izi zikutanthauza kuti muyenera kudalira zipatso ndi ndiwo zamasamba ndi otsika: zipatso,,,,,,, etc. Izi zikutanthauza kuti tiyenera kupeza mapuloteni ku ng'ombe ndi mkaka, nyemba, mtedza, mbewu.

Pomaliza, tiyenera kusankha mafuta athanzi: batala ya njati ,,,, mtedza ndi mbewu. Mukadya zakudya izi, mphamvu ya pulogalamu yophunzitsayi idzawonjezeka kwambiri. Kamodzi pamlungu, mutha kudya chilichonse chomwe mungafune, osakhala ndi chikumbumtima, popeza kufunika kwa malingaliro athu pachakudya sikungokokomeza.

Nanga bwanji kuchuluka kwa chakudya? Kasanu patsiku, katatu, kamodzi? Pali mayankho ambiri ku funso ili. Ophunzitsa kulimbitsa thupi ena komanso akatswiri azakudya amalangiza kuti azidya chakudya chochepa kasanu patsiku. Sindingagwirizane ndi malingaliro awa pazifukwa ziwiri.

Choyamba, nthawi yochuluka idzathera pa kuphika. Ambiri aife tilibe nthawi yopita kukhitchini nthawi zambiri (kungoganiza kudya kasanu patsiku kungakhale kokhumudwitsa). Opanga amadziwa bwino izi, kotero pali kusankha kwakukulu kwa mapuloteni osakanikirana ndi mipiringidzo pamsika. Koma kugwiritsa ntchito zinthu zamtundu wokayikitsa, zomwe zakhala zikugwiritsidwa ntchito paukadaulo wapamwamba, zimakhala ndi chiwopsezo cha thanzi.

Kachiwiri, kudya kasanu patsiku sikuthandiza, chifukwa sikuloleza munthu kuti akhale wokwanira: nthawi iliyonse mukayenera kudzuka patebulo ndikumva njala pang'ono. Mudzangoganiza za chakudya, mukuyembekezera chakudya chanu chotsatira (chomwe sichikupangitsani kukhala okhuta). Tiyeni tikhale owona mtima - tonse timakonda kudya chakudya chabwino (sizokhudza kudzaza mimba yathu ndi fupa; ndi njala yokhazikika).

Mu The Anti-Estrogen Diet ndi The Warrior's Diet, Ori Hofmekler akulemba kuti chinsinsi cha kudya zakudya zabwino ndikudya kamodzi kokha patsiku. Bwino ngati kudzakhala chakudya (pomwe mavuto onse ndi nkhawa zatsalira). Kupatula apo, ndizabwino bwanji pambuyo pogwira ntchito tsiku lovuta kubwera kunyumba kudzadya chakudya chamadzulo chabwino.

Koma izi sizikutanthauza kuti tiyenera kukhala pa chakudya cha njala tsiku lonse - nkomwe aliyense angathe kupirira chakudya choterocho kwa nthawi yaitali. M'malo mwake, tsiku lonse muyenera kukonzekera zokhwasula-khwasula nthawi zonse: cocktails, saladi ndi mtedza, zipatso, ndiwo zamasamba - mankhwala aliwonse kuchokera m'munsi ulalo wa unyolo chakudya kuti mosavuta otengedwa ndi thupi. Kugaya chakudya kumatenga mphamvu zambiri, zomwe zingayambitse kutopa ndi kulefuka.

Chakudya cham'mawa chambiri chimatha kuchepa. Chakudya chamadzulo chabwino ndi njira yabwino… ngati mutagona pang'ono kwa ola limodzi kapena awiri. Ndi kuyesa kokha komwe mungadziwe momwe mungadyetsere nokha. Winawake amadya pafupipafupi, wina samadya pafupipafupi.

Yesetsani kukonzekera tsiku lanu kuti chakudya chanu chopatsa thanzi chibwere madzulo, moyenera mukamaliza masewera olimbitsa thupi. Kudya kumakhala maola ochepa asanagone. Osati pofuna kupewa kunenepa kwambiri (iyi ndi nthano), koma kuti musakhale ndi vuto la kugona.

5. Kubwezeretsa

Chifukwa chake, tikubwera ku "mzati" womaliza wa pulogalamu yolimbitsa thupi - kuchira. (Pofika nthawi, mufunika kupumula mutatha kuwerenga nkhani yayitali chonchi.) Tikukhala pagulu lotanganidwa. Tikakhala otanganidwa kwambiri, timakhala ndi mwayi wokhala pagulu.

Timanyoza ulesi, ngakhale kuchuluka kwa anthu onenepa mdziko lathu kukukulirakulira. Ntchito imatipatsa moyo wathunthu. Koma kuthekera kwakusangalala ndi zisangalalo zake zonse kumatengera dongosolo la kuchira kwa thupi. Monga momwe galimoto imafunira kukonza ndikukonzanso, thupi lathu limafunikanso kupumula nthawi ndi nthawi.

Gawo lofunikira kwambiri pulogalamu yobwezeretsa kugona mokwanira. Vuto la kusowa tulo ndilofala mdziko lathu. Sizachabe kuti makina ogulitsira khofi ali pangodya iliyonse. Ndi chiyembekezo chonyenga chilengedwe, timabera tokha pogwiritsa ntchito zopangira zopangira - pakapita nthawi, izi zimabweretsa mavuto ndi adrenal glands.

Kufunika kwa kugona tulo tofa nato chifukwa cha zifukwa zingapo: choyamba, tili ndi maloto, omwe amafunikira kuti munthu akhale ndi thanzi labwino komanso kulingalira bwino; kachiwiri, mahomoni odana ndi ukalamba (testosterone, dehydroepiandrosterone, pregnancyenenolone ndi kukula kwa mahomoni) amapangidwa mthupi mochuluka; chachitatu, panthawi yogona mthupi zimachitikanso ndikubwezeretsanso mphamvu.

Kusagona kwenikweni kumathandizira kufulumira kukalamba (kuchepa kwa kugona, msinkhu wokalamba). Kulephera kugona nthawi yayitali kumakhudzanso thanzi lathu komanso anthu omwe timakhala nawo, chifukwa timayendetsa nkhanza zathu ndi kusakhutira nawo.

Chimodzi mwazifukwa zosagona mokwanira ndikulephera kuthana ndi kupsinjika. Gwero lazopanikizika sizomwe zimachitika m'moyo wamunthu, koma momwe amaonera izi. Lingaliro lathu ndilolakwa pazonse.

Muyenera kudzilimbitsa nokha kuti muphunzire kuthana ndi kupsinjika. Kusinkhasinkha kuli koyenera pa izi. Pali njira zosiyanasiyana zosinkhasinkha. Mwachitsanzo, mutha kugwiritsa ntchito qigong kapena tai chi. Kapena ingoyendani kuzungulira mzindawo, mukuwonera kupuma kwanu.

Simuyenera kukhala pamalo a lotus ndikuwerenga ma mantras; Mwachitsanzo, ndikatha kulimbitsa thupi kapena ndisanagone, ndimapita kukapuma mpweya wabwino, komanso kumvera nyimbo zodekha.

Nyimbo zikamaseweredwa, ndimapumira kwambiri pamphuno. Pakusinkhasinkha kotere, pafupifupi nthawi zonse ndimagona, ndipo ndikadzuka, ndimamva kulimba mtima. Kusinkhasinkha simafashoni. Anthu anzeru akhala akugwiritsa ntchito njirayi kwazaka zambiri. Ndikupangira aliyense kuti azigwiritsa ntchito kusinkhasinkha muntchito yawo.

Palinso chinthu china chothandiza pa pulogalamu yobwezeretsa - kutikita minofu. Kutikita minofu mlungu uliwonse kumathandizanso minofu yathu komanso kumathandizira kukhala ndi thanzi labwino. Mukaona kuti ndiokwera mtengo kuyendera malo osisitiramo sabata iliyonse, mutha kutero kamodzi pamasabata awiri. Zikakhala zovuta kwambiri, mutha kupita kwa masseur kamodzi pamwezi. Ngati njirayi ndiyokwera mtengo kwambiri kwa inu, siyani chingwe cha TV ndi mafoni ... kapena pezani ntchito ndi malipiro apamwamba.

Ubwino wa kutikita minofu kumadalira katswiri yemwe amachita izi; Mungafunikire kukaona malo ogulitsira mpaka mutapeza masseur anu. Katswiri woyenerera amachita masewera olimbitsa thupi poganizira zomwe akufuna ndi kasitomala wina.

Gawo lomaliza la pulogalamu yobwezeretsa - yomwe siyilipira kobiri - ndikupuma kwambiri. Mukangomva kuwonjezeka kwa kupsinjika, yambani kupuma kwambiri. Powerengera zisanu, lembani mphuno mwanu, sungani mpweya wanu kwa masekondi khumi, kenako tulutsani mpweya kuti muwerenge asanu. Yesetsani kupuma pang'onopang'ono komanso mwamphamvu, ndikusunga mpweya wanu momwe mungathere.

Monga wotchuka womanga thupi Steve Reeves adati, kupuma kwambiri kumawonjezera kuchuluka kwa mahomoni achimwemwe - epinephrine. Munthu amakula popanda zolimbikitsa zakunja. Mu nyama, izi zaikidwa pansi pamlingo wachibadwa, nthawi zonse zimapuma kwambiri.

Ndikulemba izi, galu wanga Mona wagona pansi ndikuchita gawo "lopumira"; kupuma kumachitika posuntha pamimba osati pachifuwa. Mona nthawi zonse amapuma mwamphamvu. Nthawi zovuta, munthu amaletsa kupuma kwawo. Sizolondola. Kuchuluka kwa nkhawa mthupi kumangowonjezeka. Nthawi zonse muyenera kupuma mozama komanso momasuka.

ziganizo

Chifukwa chake tidawunikiranso mwachidule pulogalamu yonse yophunzitsira thupi! Ngati wina yemwe mumamudziwa akufuna kuchita zolimbitsa thupi, muloleni iye awerenge nkhaniyi. Ndikukukumbutsani kuti palibe madzi omwe amayenda pansi pa mwala wabodzawo.

Kulimbitsa thupi sikanthu kena kovuta: chinthu chofunikira ndikudziwa nthawi yoti muime. Pulogalamu yolimbitsa thupi ndiyokhazikika pa Mizati Isanu Yolimbitsa Thupi. Pangani minofu yanu, limbikitsani mtima wanu ndi mapapo, yambani kuyenda, idyani zakudya zopatsa thanzi ndipo musaiwale kupumula bwino. Nkhaniyi ndiyosavuta kunena, koma nkhondoyi siyophweka kuchita. Khazikitsani cholinga chanu; ndikuyamba kupita kukakwaniritsa lero.

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