Zamkatimu
Ndinaganiza zochepetsera thupi, koma sindikudziwa poyambira? Tikukupatsani malangizo a sitepe ndi sitepe momwe mungayambire kuchepa thupi kunyumba (kapena ku gym). Memo iyi ndi yoyenera kwa amuna ndi akazi mosasamala kanthu za msinkhu ndi chiwerengero cha mapaundi owonjezera.
Kuwonda bwino kumakhala ndi zigawo ziwiri: zakudya zopatsa thanzi komanso masewera olimbitsa thupi. Ndiye, tikuganiza kuti tiyambe kuonda kuti?
Chakudya: malangizo a sitepe ndi sitepe
CHOCHITA 1: kumbukirani lamulo lalikulu la kuwonda
Gawo loyamba la kuchotsa kulemera kwakukulu ndikukumbukira mfundo yaikulu ya kuwonda. Mumataya thupi mukadya chakudya chochepa kuposa momwe thupi lanu limathera masana. Pachifukwa ichi, mphamvu imayamba kutengedwa kuchokera kumagulu a thupi - mafuta. Chifukwa chake, njira yochepetsera thupi imafika pakuchepa kwa chakudya ndikupanga a kuchepa kwa zopatsa mphamvu.
Kodi simungayesere kupeza mapiritsi amatsenga owonjezera kulemera kwake, kumbukirani kuti palibe zoletsa zakudya kuti muchepetse thupi zosatheka. Ngakhale, ndithudi, pali anthu amtundu wa asthenic, omwe sachira mosasamala kanthu za kuchuluka kwa chakudya chomwe amadya. Koma ngati si choncho, zikutanthauza kuti palibe zoletsa zakudya inu simungakhoze kuchita.
Palibe kuphatikiza kwamatsenga kwazakudya, palibe zakudya zokhala ndi zopatsa mphamvu (monga manyumwa kapena broccoli, monga momwe anthu ambiri amaganizira), palibe mapiritsi ozizwitsa omwe amawotcha mafuta. Pakuti kuwonda mokwanira kudya zochepa kuposa thupi amatha amathera. Nachi chitsanzo chabwino:
CHOCHITA 2: kudziwa dongosolo mphamvu
Dongosolo lililonse lazakudya ndi zakudya zikupanga zomwezo kuchepa kwa kalorimomwe thupi lanu limayamba kudya mafuta kuchokera muzosungira zake. Chifukwa chake, pazowona zenizeni, zilibe kanthu kuti mupanga bwanji "zoperewera" izi. Mutha kuwerengera zopatsa mphamvu, mutha kusankha pazakudya zodziwika bwino, mutha kupita pazakudya zoyenera (PP), zitha kungochepetsa kudya zakudya zama calorie ambiri. Mosasamala kanthu za zakudya kapena zakudya zotani, mumasankha kuchepa kwa calorie mudzaonda.
Chifukwa cha kuchepa thupi, timalimbikitsa kuyatsa zakudya zabwino:
- Iyi ndi njira yabwino yochepetsera thupi popanda kupsinjika, njala ndi zakudya zochepa zama calorie.
- Ndi njira yabwino kwambiri yodyera yoyenera aliyense.
- Zakudya zoyenera zidzakuthandizani kuunikanso zomwe mumadya, kuti musabwererenso kulemera.
- Njira imeneyi kudya kumafuna zosiyanasiyana mankhwala, palibe malire okhwima mu chakudya, monga zakudya.
- Zakudya zoyenera ndikupewa matenda ambiri kudzera muzakudya komanso kusankha koyenera kwazinthu.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
CHOCHITA 3: werengerani ma calorie anu
Ngati muli ndi kunenepa kwambiri, mudzaonda pazakudya zoyenera ngakhale osawerengera zopatsa mphamvu. Ngati muli ndi kulemera kochepa (osakwana 10 kg), kuwonjezera pa zakudya zoyenera, mungafunike kuwerengera zopatsa mphamvu. Makamaka ngati mumatsatira malamulo onse a PP, ndipo pakatha mwezi umodzi kapena iwiri osawona zotsatira, ndi bwino kuyamba kuwerengera zopatsa mphamvu kuti muwonetsetse kuti mumadya ndi kuchepa.
Ngakhale mutasankha njira ina yoperekera magetsi kapena zakudya, tikukulimbikitsani kuti muwerengere ma calories anu atsiku ndi tsiku kuti mumvetsetse manambala omwe mungayendere. Onetsetsani kuti mufananiza menyu omwe mwasankha ndi muyezo uwu, kuti muwone ngati muli ndi tsankho mokomera zopatsa mphamvu zambiri kapena zochepa.
Zakudya zilizonse zomwe mwasankha komanso zomwe zingakusangalatseni sizinalonjezedwe, sikulangizidwa kuti muchepetse kudya kwa calorie tsiku lililonse pansi pa 1200 calories. Zimawononga thanzi ndipo zimawonjezera chiopsezo cha kuwonongeka.
Momwe mungawerengere ma calorie anu
CHOCHITA 4: konzani zakudya zanu
Muyenera kumvetsetsa kuti ngakhale zoletsa zazing'ono muzakudya zimakhalabe zoperewera. Ndipo mwina simudzakhuta masana. Chifukwa chake ndikofunikira kukhathamiritsa menyu kuti musakhale ndi njala nthawi zonse komanso kuti musaphwanye zakudya.
Kumbukirani malamulo osavuta. Yambani tsiku ndi Chakudya cham'mawa chopatsa thanzi, osadumpha chakudya, kumwa malita 2 amadzi, osapumira kwambiri pazakudya, musaiwale za zokhwasula-khwasula zing'onozing'ono tsiku lonse. Ndikofunikira kwambiri kuti musagwiritse ntchito molakwika chakudya cham'mimba chomwe chimapangitsa kumva njala chifukwa cha kuchuluka kwa insulin.
Zakudya zopatsa mphamvu: zonse zomwe muyenera kudziwa pakuchepetsa thupi
CHOCHITA 5: fufuzani zinthu
Inde, sikoyenera kuchotsa kwathunthu "zotsekemera ndi zovulaza" kuchokera ku zakudya zanu kuti muchepetse thupi. Nthawi zina ndikwanira kuchepetsa chiwerengero chawo, kuti akwaniritse gawo langa la zopatsa mphamvu. Koma ngati mukufuna kuchepetsa thupi ndi kuyeretsa zakudya, muyenera kukonzanso mndandanda wazinthu zomwe mumakonda.
Yesani kusintha maswiti ndi zipatso, masangweji am'mawa - oatmeal, yogurt yokoma - kefir. Popita ku sitolo mbali ya kulambalala zigawo ndi zoopsa, kuyesera kukhala pa maalumali ndi zipatso, masamba, nyama ndi masoka mkaka. Kotero mumachotsa mayeserowo ndipo mudzatha kusintha zakudya zanu osati pazakudya zokha, koma m'tsogolomu.
Kulimbitsa thupi: malangizo a sitepe ndi sitepe
Ngati kuwonda kumadalira mphamvu (ndipo kunena mwadala, kuti zotsatira za kuwonda = 80% zakudya, 20% masewera olimbitsa thupi), ndiye n'chifukwa chiyani muyenera kuchita masewera olimbitsa thupi? Tinene kuti maphunzirowa adzakuthandizani:
- kuwotcha ma calories owonjezera
- kufulumizitsa metabolism
- kumveketsa ndi kumangitsa thupi
- kusunga minofu misa
- kuonjezera kupirira ndi kulimbitsa mtima minofu
- kusintha maganizo ndi kupewa mphwayi
N'zotheka kuonda popanda kuchita masewera olimbitsa thupi, koma ndikuchita ndondomekoyi idzapita mofulumira, ndipo khalidwe la thupi lidzayenda bwino. Inde, ngati muli ndi contraindications kapena inu kwenikweni osakonda masewera, ndiye kuti kugwiririra thupi lanu sikufunika. Koma ngati mumadziona ngati ndinu othamanga mokwanira kapena munthu wolimba, pamenepa ndi bwino kutaya zokayikitsa. Pali zambiri zolimbitsa thupi ndi zolimbitsa thupi za oyamba kumene, pomwe sayenera kukhala ndi chidziwitso cha kuphunzitsa.
Ndikofunikiranso kunena za kusowa kwa nthawi. Ngakhale munthu wotanganidwa kwambiri amatha kupeza mphindi 20 patsiku kuti azilimbitsa thupi kunyumba. Itha kukhala madzulo pambuyo pa ntchito kapena, m'malo mwake, m'mawa kwambiri. Ngakhale kuchita masewera olimbitsa thupi kwa mphindi 15-20 kudzakuthandizani kulimbitsa minofu ndikuwongolera thupi ndikuwongolera chisangalalo cha tsiku lonse.
Zotani ngati..?
1. Ngati inu osakonzekera kuchita masewera olimbitsa thupi, Tikukulimbikitsani kuti muwonjezere zochitika za tsiku ndi tsiku: kuyenda pafupipafupi, kuyenda maulendo ataliatali, yesetsani kupewa zosangalatsa zongokhala. Ngakhale kuchuluka kwa tsiku ndi tsiku kudzakhala kothandiza kwa onse mosasamala kanthu za maphunziro, komanso ngakhale kuwonda. Koma makamaka amene sachita nawo masewera. Mukhozanso kulabadira maphunziro pa maziko a kuyenda kuti mukhoza kuchita kunyumba ndi TV kapena nyimbo.
Maphunziro pamaziko a kuyenda
2. Ngati mukukonzekera kupita ku makalasi amagulu, sankhani pulogalamuyo potengera malingaliro anu olimba komanso kuthekera kwanu. Ngati muli ndi nthawi, gwiritsani ntchito masewera olimbitsa thupi maola 3-4 pa sabata.
Maphunziro amagulu: kuwunikira mwatsatanetsatane
3. Ngati mukukonzekera kupita kupita kumalo ochitira masewera olimbitsa thupi, tikupangira kuti muzitha maphunziro oyambira pang'ono motsogozedwa ndi mphunzitsi wanu. Apo ayi, pali chiopsezo cha kulimbitsa thupi kosagwira ntchito kapena kuvulala.
4. Ngati mukukonzekera kuphunzitsa kunyumba, kwa inu, m'munsimu pali sitepe ndi sitepe ndondomeko ya komwe mungayambire.
CHOCHITA 1: Dziwani mtundu wa makalasi
Ndiye mwaganiza zophunzitsa kunyumba. Ndizosavuta kwambiri, zolimbitsa thupi zapakhomo chaka chilichonse zikuyamba kutchuka. Ambiri ali ndi zida zochitira masewera olimbitsa thupi kunyumba, kugula zida zosiyanasiyana zamasewera ndikuchita modekha, osachoka kunyumba. Funso loyamba muyenera kusankha nokha mukufuna kuchita paokha kapena okonzeka maphunziro kanema?
Kuphunzitsa kanema yomalizidwa ndikosavuta chifukwa simuyenera "kuyambiranso gudumu", chifukwa mwapanga dongosolo lamaphunziro, nthawi zina kwa miyezi ingapo. Tsopano amapereka mapulogalamu osiyanasiyana apanyumba kuti aliyense athe kupeza masewera olimbitsa thupi abwino. Mosasamala kanthu za maphunziro anu, zolinga zenizeni, kupezeka kwa zida zolimbitsa thupi ndi deta yoyambirira mudzakhala ndi mwayi wopeza njira yabwino kwambiri.
Ophunzitsa 50 apamwamba kwambiri pa YouTube
Kudziphunzitsa nokha ndikwabwino chifukwa simusowa kupeza pulogalamu. Nthawi zonse mutha kupanga phunziro kuti ligwirizane ndi luso lanu, kuyang'ana pa chidziwitso chawo choyambirira kapena zambiri pa intaneti. Koma njira iyi ndi yoyenera kwa iwo omwe ali okonzeka kusankha masewera olimbitsa thupi mwanzeru kuti athe kuwongolera kulimba komanso kuphunzitsa pa intaneti.
Zolimbitsa thupi kunyumba kwa oyamba kumene: masewera olimbitsa thupi + dongosolo
CHOCHITA 2: sankhani pulogalamu inayake
Mukasankha pulogalamu kapena masewera olimbitsa thupi, nthawi zonse tsatirani mfundo izi:
- Sankhani pulogalamu ndi masewera olimbitsa thupi potengera kuchuluka kwa maphunziro awo, osachita masewera olimbitsa thupi "m'malingaliro".
- Osawopa kupita patsogolo ndikusokoneza makalasi pang'onopang'ono.
- Nthawi ndi nthawi sinthani pulogalamu yanu kuti mupewe kuyimirira ndikuwonjezera luso la maphunziro.
- Gwiritsani ntchito zida zowonjezera zolimbitsa thupi kuti muwonjezere kulimbitsa thupi.
- Sizingatheke kuphunzitsa "dera lavuto" limodzi lokha kuti muchepetse thupi, muyenera kuphunzitsa thupi lonse lonse.
Ngati ndinu oyamba, tikupangira kuti musankhe masewera 6:
- MON: Kuchita masewera olimbitsa thupi (ntchafu ndi matako)
- W: Maphunziro apakatikati ochepetsa thupi komanso matupi amthupi
- WED's low impact cardio workout
- THU: Kuchita masewera olimbitsa thupi
- FRI: maphunziro azigawo m'malo ovuta
- SB: Kutambasula thupi lonse
CHOCHITA 3: gulani zida zolimbitsa thupi
Mutha kuchita kunyumba popanda kugwiritsa ntchito zida zowonjezera, koma zida zolimbitsa thupi ndizofunikira ngati mukufuna kugwira ntchito zina zolimbitsa minofu kuti musinthe masewera olimbitsa thupi, onjezerani mphamvu zolimbitsa thupi zanu. Osafunikira kugula zida zolemetsa (ma dumbbells ndi zolemera za akakolo), mutha kugula yaying'ono zolimbitsa thupi, magulu kapena TRX, zomwe sizikhala ndi malo ambiri ndipo ndizosavuta kuzitenga.
Fitness inveter: kuwunikira mwatsatanetsatane
Tikukulimbikitsaninso kuti mukonzekere zida chibangili cholimbitsa thupizomwe zimathandiza kutsata zochitika zolimbitsa thupi. Ichi ndi chida chotsika mtengo chomwe chidzakhala mthandizi wanu wamkulu panjira yopita kumoyo wathanzi.
Zonse zokhudza FITNESS BRACELETS
CHOCHITA 4: konzani ndondomeko
Ngati mukuchita ola pa tsiku, mukhoza kuphunzitsa 3-4 pa sabata. Ngati mukuchita mphindi 20-30 patsiku, mutha kuphunzitsa 5-6 pa sabata. Zachidziwikire, yang'anani pa luso lanu, magawo amatha kukhala pafupipafupi komanso ocheperako. Ngati mutenga zolimbitsa thupi zovuta, nthawi zambiri ndandanda ya miyezi 1-3.
FitnessBlender: masewera olimbitsa thupi atatu
CHOCHITA 5: sankhani nthawi ya kalasi
Pankhani yogwira mtima, ziribe kanthu nthawi ya tsiku iyenera kuchita masewera olimbitsa thupi. Apanso, kuti ayang'ane bwino pa ma biorhythms awo. Kuchita masewera olimbitsa thupi m'mawa kudzakuthandizani kuti musangalale, komabe, panthawiyi thupi silinadzuke, kotero kuti katundu wakuthupi angakhale wolemera kwambiri. Zolimbitsa thupi madzulo zimakhala zosavuta kwa anthu ogwira ntchito, koma makalasi akuluakulu amakhala usiku amatha kusokoneza kugona. Sankhani nthawi yabwino ya tsiku kuyeserera akhoza zinachitikira kudzera.
Kulimbikitsa ndi kutsatira zotsatira
Tiyenera kutchula gawo lina lofunika kwambiri la njira yochepetsera thupi ndikulimbikitsanso. Popanda kukhazikitsa cholinga ndikutsata zotsatira zapakatikati kumakhala kovuta kwambiri kuzindikira cholinga chake. Ndiwo malingaliro, chidaliro ndi kuunika koyenera kwa kuthekera kwawo kudzakuthandizani kuonda popanda mavuto.
CHOCHITA 1: lembani zotsatira zanu
Choyamba konzani deta yanu yochokera: yezani, yezani voliyumu, jambulani chithunzi mu suti yosamba. Mamba nthawi zonse samapereka mawonekedwe ofunikira, kotero si ziwerengero za ma kilogalamu okha, komanso kusintha kwa kuchuluka ndi kuchuluka kwa thupi. Dziyeseni nokha kamodzi pa sabata, yezani voliyumu ndikujambula zithunzi kawiri pamwezi. Sikoyenera kuchita izi nthawi zambiri, kuwonda si sprint! Ngati mukufuna kulemera tsiku lililonse, ndi bwino kusiya chizoloŵezi ichi, monga kuyang'anira tsiku ndi tsiku kumangokhumudwitsa.
CHOCHITA 2: khalani ndi cholinga
Mulimonsemo, musakhale ndi zolinga zapamwamba komanso ntchito zenizeni monga "Ndikufuna kutaya 5 kg pamwezi". Thupi likhoza kukhala ndi zolinga zawozawo zokhuza kuwonda, ndipo ndandanda yake sangagwirizane ndi zofuna zanu. Kulibwino dzikhazikitseni chandamale yophunzitsira, mphamvu yolowera kapena chandamale mumpweya wabwino. Mwa kuyankhula kwina, zimadalira inu ndi chilimbikitso chanu.
CHOCHITA CHACHITATU: khalani okonzeka nthawi zosiyanasiyana pakuchepetsa thupi
Konzekerani nokha kuti kulemera kudzasintha mulumpha ndi malire. Kawirikawiri mu sabata yoyamba pali kulemera kwa dontho logwira ntchito - kumatengera madzi ochulukirapo kuchokera m'thupi. Kenaka tsitsani kulemera kwake pang'onopang'ono. Nthawi zina zimakhala zovuta kwambiri, ndipo nthawi zina kunenepa. Ndipo izi ndi zachilendo! Izi sizikutanthauza kuti mukulakwitsa.
Chitsanzo chabwino cha njira yochepetsera thupi chidzakhala tchati pansipa. Monga mukuonera, kuyambira poyambira mu 57 kg mpaka kumapeto kwa 53 kg kulemera kunali kusuntha mu zigzag. Panthawi ina panali kulumpha ngakhale kulemera kwa 1,5 kg. Koma ngati muwunika chithunzi chonse, kulemera kwa miyezi 3.5 kunachepa pang'onopang'ono. Chonde dziwani, osati masabata a 3.5, miyezi 3.5! Zodabwitsa ndizakuti, funso mmene kutaya mapaundi 10 pamwezi.
CHOCHITA 4: kuyang'ana pa kusintha kwa moyo
Anthu ambiri amaganiza kuti mutha kukhala masabata 3-4 pazakudya kuti mutaya ma 5-10 lbs owonjezera ndikubwerera ku moyo wanga wakale ndikudya mowonjezera komanso kuchita masewera olimbitsa thupi ochepa. Ndipo izi ndizolakwika zambiri za dieters. Ngati mukufuna kuchepetsa thupi ndi tsiku linalake, ndi kusunga zotsatira zomwe mwapeza, muyenera kusintha njira ya moyo.
Tangoganizani kuti mukudya kapena kudya pang'ono zopatsa mphamvu zama caloric ndikuwonda mpaka momwe mumafunira. Chimachitika ndi chiyani ngati mutabwereranso kudya popanda choletsa (zowonjezera kalori)? Zolondola, mudzanenepanso. Choncho musayang'ane njira zosavuta zoyeretsera zakudya zanu kuchokera ku zakudya zopanda thanzi, zopatsa mphamvu zambiri, zamafuta ambiri. Osati kwa kanthawi kochepa, komanso kwa moyo ngati mukufuna kusunga mawonekedwe ake.
CHOCHITA 5: musakumane ndi zotengeka
Kuonda ndizovuta kwambiri, zomwe zimafuna kuti mukhale odziletsa komanso kuti mukhale ndi mphamvu m'kupita kwanthawi. Komabe, tikukulimbikitsani kuti mukhale ndi mutu woziziritsa komanso musadzitope nokha zakudya zanjala komanso kupanikizika kwambiri kwa thupi komanso kuti musamangoganizira za kuwonda. Yesetsani kukhala ndi moyo mokwanira, chakudya cha ozdorovit ndikuwonjezera zochitika zolimbitsa thupi.
Ngati kulemera kwa m'mawa kumakupangitsani mantha, mumapewa kuyankhula za chakudya ndikukhala ndi nkhawa nthawi zonse, ndiye kuti mwina mutenge nthawi kuti mulole, kuti mudzipatse mlandu chifukwa cha zolephera ndikuganiziranso njira yake yochepetsera thupi. Khalani oleza mtima ndipo musathamangitse zotsatira zachangu. Pang'onopang'ono mudzafika ku cholinga chomwe mukufuna!
Awa ndi malangizo osavuta amomwe mungachepetse thupi kunyumba, adzakuthandizani kuyenda ndikukonzekera njira yanu kuti muchotse mapaundi owonjezera. Kumbukirani, palibe "mapiritsi amatsenga" omwe popanda ntchito kapena chisamaliro angapangitse thupi lanu kukhala langwiro. Kuti mupeze zotsatira zabwino muyenera kuleza mtima komanso kuyesetsa.