Zamkatimu
Mukufuna kukoka thupi kunyumba? Ndinadabwa mmene kulimbikitsa minofu ndi kupanga thupi zotanuka? Kapena mulibe kulemera kwakukulu, koma mukufuna kuchotsa mafuta m'madera ovuta?
Lero tikukupatsirani chidziwitso chatsatanetsatane chokhudza kulimbitsa minofu, kuchotsa mafuta m'malo ovuta, kupanga mpumulo wa thupi ndi kuchuluka kwa minofu. Mfundo zonsezi zakumana kale patsamba lathu m'nkhani zosiyanasiyana, koma mwadongosolo chidziwitsocho chidzakhala chosavuta kumva komanso chosavuta kumva.
Momwe mungakokere thupi, kumanga minofu, kutaya mafuta: mfundo zofunika
Nkhaniyi ikuyenera kuwerengedwa kwa iwo omwe akufunika kuchepetsa thupi, koma ubwino wa thupi kupititsa patsogolo kufuna. Choyamba, tiyeni tifotokoze mfundo zazikulu za mapangidwe amafuta ndi minofu m'thupi. Popanda kumvetsetsa kwawo kupanga pulogalamu yophunzitsira yogwira mtima zotheka:
1. Lamulo lalikulu la kuchotsa mafuta: kudya zochepa kuposa zomwe thupi limathera tsiku lonse. Ndiye kuti, muyenera kusunga kuchepa kwa caloric. Ngakhale simuyenera kuonda, ndipo mumangoyenera kuchotsa mafuta pamadera ovuta, muyenera kudya ma calories ochepa kuposa momwe mumathera tsiku limodzi.
2. Kuchita masewera olimbitsa thupi kungakuthandizeni kutentha ma calories owonjezera (ma calories 300-600 pa ola malinga ndi pulogalamu). Koma ngati mumadya patsiku, pafupifupi 3000 kcal, mudzakhala bwino mosasamala kanthu za maphunziro. Kumbukirani, kulimbitsa thupi si mankhwala. Kutengera mphamvu yanu:
- mukhoza kuchepetsa thupi ngakhale popanda kuchita masewera olimbitsa thupi.
- mutha kunenepa komanso kukhala bwino ndi masewera olimbitsa thupi.
3. Kuphunzitsa mphamvu kudzakuthandizani kulimbitsa minofu, kukwaniritsa kusinthasintha ndi toning ya thupi. Kulimbitsa thupi kwa Cardio limodzi ndi kuchepa kwa chakudya kumathandizira kuchepetsa kuchuluka kwamafuta amthupi. Izi ndi njira ziwiri zofanana, mafuta m'malo ndi minofu.
4. Kuonda popanda kuchita masewera olimbitsa thupi n'kotheka. Koma ndi kulimbitsa thupi nthawi zonse, thupi lanu lidzakhala bwino. Mudzakhala ndi makina osindikizira olimba, matako olimba ndi manja omveka. Izi zingakhale zosavuta kukwaniritsa kunyumba.
5. Kuwerengera mapuloteni, chakudya ndi mafuta ofunika ngati mukufuna Mofulumirirako kuti mukwaniritse cholingacho ndikusamala osati za chiwerengero chokha, komanso thupi lanu.
6. Zolimbitsa thupi zapakhomo zokhala ndi zolemera zazing'ono zolimbitsa minofu ndikuwapangitsa kumva bwino. Komabe, kuti apange minofu ndikuwonjezera kukula kwawo ndi masewera olimbitsa thupi Jillian Michaels, Jeanette Jenkins, Shawn T., ndi ena. Sangathe. Mutha kusintha mawonekedwe, kupanga thupi kukhala lokwanira komanso mpumulo, koma, mwachitsanzo, onjezerani matako simudzapambana.
7. Ngati zomwe mukufuna ndi kukula kwa minofu, ndiye kuti muyenera kuyamba kuchita masewera olimbitsa thupi ndi zolemera zazikulu mu masewera olimbitsa thupi. Kapena gulani zida zofunika kunyumba.
8. Kuwonjezera pa maphunziro a thupi kukula kwa minofu yofunika owonjezera za zopatsa mphamvu komanso zomanga thupi zokwanira. Komabe, ndi ma calories ochuluka pamodzi ndi kukula kwa minofu mudzapezanso mafuta. Ndizosapeweka, njira ina yowonjezera minofu yanu ikulephera.
9. Ndizosatheka kukula minofu ndi kuwotcha mafuta. Zoyenera kuchita ngati mukufuna kupanga minofu ndikusunga mpumulo? Pankhaniyi, choyamba ntchito minofu kukula, ndiyeno kupitiriza kuyanika thupi. Kuyanika si kuwonda! Kutsika uku kwa % mafuta amthupi pambuyo pochita masewera olimbitsa thupi kwambiri paminofu.
10. Koma kugwira ntchito kulimbitsa minofu ndi kuyaka mafuta nthawi imodzi. Musasokoneze kukula kwa minofu ndi kuchepetsa kamvekedwe ka minofu. Mwachidule kunyumba mukugwira ntchito yosunga ndi kulimbikitsa minofu kuti thupi lanu likhale lokwanira komanso zotanuka.
Momwe mungalimbikitsire minofu kunyumba: 3 mkhalidwe
Onetsetsani kuti chidziwitsocho sichikuwoneka ngati nthano chabe, tiyeni tikambirane zinthu zitatu zomwe mungakumane nazo. Muzochitika zonse zitatu, cholinga chake ndikulimbitsa minofu ndi kupeza toned thupi, koma deta yochokera ndi yosiyana.
Gawo 1
Ndiwe wolemera wamba koma muli ndi mafuta pazovuta zamtundu uliwonse. Mukuwoneka ochepa, koma mu chithunzi cha swimsuit sichangwiro.
Cholinga chanu: pang'ono kukonza madera ovuta ndikuchotsa mafuta popanda kuwonda kwakukulu.
Tip: Kuchita masewera olimbitsa thupi 1-2 pa sabata 3-4 pa sabata maphunziro amphamvu. Onani kuchepa kwa calorie. Ngati mukukhudzidwa ndi gawo lina lamavuto, chitani bonLSI kutsindika pa izo. Mutha kuyesa kumaliza pulogalamuyi: 21 Day Fix, TapouT XT, Master's Hammer ndi Chisel.
Gawo 2
Mukukonzekera kuchepetsa thupi, ndipo kotero muli ndi chiwerengero chabwino. Mulibe mafuta owoneka bwino a thupi, koma mukufuna kugwira ntchito pa elasticity ya thupi.
Cholinga chanu: kulimbitsa minofu ndi kulimbitsa thupi, kulipangitsa kukhala lolimba.
Tip: Simungathe kuchita masewera olimbitsa thupi a Cardio ndikuyang'ana kwambiri zolimbitsa thupi. Pankhaniyi, simukusowa kusowa kwa mphamvu, ndi bwino kudya kuti mukhale wolemera komanso kuti musaiwale za kudya mokwanira kwa mapuloteni (zambiri pa izi m'nkhani yowerengera zopatsa mphamvu). Pulogalamu yamphamvu kwambiri yojambula thupi kunyumba - P90x. Pulogalamuyi ndi yapamwamba, koma ngati mutangoyamba kumene, tikukulimbikitsani kuti muwone: Kuphunzitsa mphamvu 5 kwa thupi lonse kuchokera pa youtube channel HASfit.
Gawo 3
Ndiwe ectomorph wamba wokhala ndi thupi lochepa thupi popanda gramu yolemera kwambiri.
Cholinga chanu: kupeza buff ndi kupanga thupi minofu ndi mpumulo.
Tip: Pitani ku masewera olimbitsa thupi ndi zolemera zazikulu. Idyani zopatsa mphamvu zambiri, idyani zomanga thupi zokwanira. Pambuyo pa kukula kwa minofu kupita ku chowumitsira kuti muchepetse kuchuluka kwa mafuta a thupi. Ngati simukufuna kupita ku masewera olimbitsa thupi, njira yabwino kwambiri ndikugula ndodo ndi ya zikondamoyo. Ndodo imakupatsani mwayi wochita masewera olimbitsa thupi kunyumba, ndipo zikondamoyo zidzalowa m'malo mwa dumbbells. Mukhozanso kulabadira pulogalamu Thupi Chilombo.
Onaninso: Momwe mungachepetse thupi kwanuko mu gawo linalake la thupi?