Zamkatimu
Nthawi yayikulu yamafuta ikugogoda pakhomo panu, ndipo simunakhale ndi mawonekedwe abwinobwino owoneka bwino mu diresi kapena suti yanu. Mwina chifukwa cha mapaundi owonjezera omwe mwawonjezera mochedwa.
Inu, komabe, simuyenera kuda nkhawa kuti mupeze mawonekedwe abwino, bola ngati mutayamba kukonza mawonekedwe anu kuyambira pano.
Kuchepetsa thupi mwachangu m'masabata awiri ndizovuta ngakhale pang'ono, koma ndizotheka. Ngati mulidi okwanira, kuchepa mafuta kuyenera kukhala njira yosavuta.
Komabe, monga tanena kale, kuwonjezera pa kudya ndi kuchita masewera olimbitsa thupi, kuonda kumafunikira kuphatikiza kutsimikiza ndi malingaliro.
Pansipa pali malangizo, kapena malangizowo othandiza omwe muyenera kutsatira kuti muchepetse thupi patadutsa milungu iwiri. Bukuli limathandiza makamaka kwa iwo omwe ali ndi kulemera kwakukulu kuti ataye (15 mpaka 20 lbs.)
Malangizo Ochepetsa Thupi Mwama sabata awiri
Chinthu choyamba muyenera kudziwa pankhani ya pulogalamu yochepetsa thupi, kuti muchotse mafuta ndi mapaundi owonjezera, muyenera kuwotcha ma calories ambiri kuposa momwe mumawonongera.
Momwemonso, kudziwa kulemera kwanu kungakulimbikitseni.
Kudya chakudya kapena kudzipha ndi njala kuti muchepetse sizomwe mungachite, ndipo kukuvulazani koposa zabwino.
Chifukwa chake, ngati mukufuna kukhetsa mapaundi owonjezera, kuchita masewera olimbitsa thupi kungakhale malo abwino kuyamba. Komabe, sizolimbitsa thupi zonse zomwe ndizoyenera kuchepa mwachangu; machitidwe abwino kwambiri ochepetsa thupi angalimbikitse ndikuphatikizitsa magulu anu onse am'mimba nthawi imodzi, ndikuloleza kuyatsa mwachangu o calories.
Treadmill, makamaka, ikhoza kukhala njira yabwino kwambiri yomwe ingakuthandizeni kuyandikira cholinga chanu.
Makina opanga matayala samangothandiza kukulitsa mphamvu yanu, kulimbitsa minofu yanu komanso kulimbitsa thupi lanu lonse.
Kuti mupambane pakuchepetsa thupi, muyenera kukonda kwambiri cardio kuposa kuphunzira.
Muyenera kumvetsetsa kuti, ngati simunazolowere kuchita masewera olimbitsa thupi, thupi lanu limatha kuyamba "kudodometsedwa," koma pakapita nthawi, limayamba.
Sitimanyoza phindu lililonse potsatira njira yochepetsera zakudya, koma kutengeka kwambiri ndikuwonongerani nthawi ndi mphamvu zanu. Kumbukirani kuti masabata awiri ndi ochepa, ndipo mwina sizingakhale zokwanira kuchepetsa zakudya.
Ziyembekezero za 1st mlungu
Kwa 1st sabata, muyenera kuchita nawo masewera olimbitsa thupi, omwe angakuthandizeni kuchepetsa kulemera kwanu.
Komabe, muyenera kukhazikitsa zolinga zenizeni, ndipo musayembekezere kutaya kulemera konse m'masabata awiri. Momwemo, muyenera kukhazikitsa zolemera zolemera mapaundi 2 mpaka 500.
Kulimbitsa thupi kwanu kuyenera kutsagana ndi nthawi yopuma kuti musatope. Kwa ife, muyenera kukhala ndi masiku opitilira 5 mukugwira ntchito komanso masiku ena awiri opumira sabata iliyonse. Kugwira ntchito mwakhama kumakupangitsani kuti muzimva kutopa komanso ngakhale kudwala.
Ziyembekezero za 2nd mlungu
Kwa sabata yachiwiri, mutha kuwonjezera kapena kuchepetsa zochita zanu kutengera zotsatira za sabata yoyamba.
Ngati mukumva kuti mukuyenera kuchepa ndi mapaundi owonjezera, muyenera kupitiliza kapena kuwonjezera mphamvu zolimbitsa thupi.
Ngati mukumva kuti mwakonzeka, mutha kuchepetsa kulimbitsa thupi kwanu.
Dongosolo La Zakudya
Monga mukudziwira kale, kuchepa thupi ndi njira yophatikizira kudya kapena kuchita masewera olimbitsa thupi. Komabe, pali zakudya zambiri zomwe zimati zimakuthandizani kuti muchepetse thupi msanga.
Mu gawo ili m'munsiyi, tikupatsirani chithunzi cha zomwe muyenera kudya komanso nthawi yoyenera kuzidya.
Ndiyenera Kudya Chiyani?
Kuti muchepetse mafuta mapaundi sabata imodzi, muyenera kukhala ndi chidwi chochepetsa ma calories osachepera 3,500 pazakudya zanu.
Momwemo, zomwe mumadya masabata awiri otsatira ziyenera kukhala zopatsa thanzi, zotsika kwambiri za carb, zakudya zamapuloteni komanso zopatsa mphamvu.
Muyenera kukhala ndi cholinga chopeza zakudya zanu zopatsa thanzi, zomwe zimaphatikizapo mbewu zonse, mafuta athanzi, ndi mapuloteni owonda.
Tikati "zakudya zathunthu" tikutanthauza zakudya zomwe zili momwe zilili, komanso zosagwiritsidwa ntchito pang'ono kuti zizikhala pafupi ndi mawonekedwe ake momwe zingathere.
Kufanizira bwino ndikufanizira zipatso za apulo ndi msuzi wa apulo. Zomalizazi zilibe zina zofunika monga khungu, mbewu, ndi gawo lamoto. Zotsatira zake, zipatso za apulo zimapereka zabwino zonse ndipo zimakhala zathanzi kuposa msuzi wa apulo.
Kuphatikiza pa zakudya zopatsa thanzi komanso zomanga thupi zomata, mitundu ya utoto (amadyera, zofiirira, zofiirira zobiriwira ndi buluu) zamasamba ambiri ndi zipatso ndizofunikira pantchito zathanzi.
Ndiyenera Kudya Liti?
M'malo mongomamatira kuzakudya zitatu patsiku, muyenera kukhala ndikudya pang'ono pafupipafupi patsiku. Ganizirani zakudya zosachepera 5-6.
Chakudya chanu cham'mawa, komabe, chiyenera kukhala chakudya chanu chachikulu kwambiri komanso chofunikira kwambiri tsikulo. Mutasala kudya kwa maola ambiri usiku, thupi lanu limadalira zomwe mumadya mutangomenya mabulangete kuti muzisamalira tsiku lonse.
Pomaliza, ndikofunikira nthawi zonse kuti thupi lanu lizikhala ndi madzi othandiza pakutsuka. Nthawi zonse onetsetsani kuti mumamwa magalasi 6-8 amadzi ngakhale nthawi yamasabata awiri itatha.
pansi Line
Kutaya thupi m'masabata awiri ndi njira yonse. Simungathe kuyendera magawo ena a thupi kuti mulunjike.
Ngakhale zakudya ndi zochita zolimbitsa thupi ndizofunikira kuti muchepetse kunenepa, mudzafunika mulingo woyenera kuti muchepetse kuchepa thupi.