Zamkatimu
NTHAWI YOYAMBA
"Kuwotcha mafuta" - kumatanthauza, pophunzitsa "kuwotcha" mafuta. Imayaka, komabe, imanenedwa mokweza. Ngati tiyamba kusuntha mwachangu, ndiye pa mphindi 5-7 minofu imayamba kulandira mphamvu osati kuchokera ku chakudya chokha, komanso kuchokera kumafuta awo. Kuyambira mphindi 20 kupita mtsogolo, kuthekera kwa minofu "kutenthetsanso" mafuta kumafika pachimake. Chifukwa chake, masewera olimbitsa thupi aliwonse opitilira mphindi 20 amawotcha mafuta.
• Mafuta omwe minyewa "zimawotcha" si mafuta omwe amapindika m'mbali. Otchedwa ufulu mafuta zidulo mu magazi kuwotcha. Kuti makutu a subcutaneous asungunuke ndikulowa m'magazi, amayenera kudutsa muzochita za biochemical, ndipo izi zimachitika osati pamaphunziro, koma pambuyo pake.
• Minofu singapeze mphamvu kuchokera ku mafuta opanda chakudya chamafuta, makamaka, popanda shuga wamagazi. Izi ziyenera kuganiziridwa popanga zakudya.
• Izi ziyenera kukhala ndendende kayendedwe ka "koyenera", ndiko kuti, kugunda kuyenera kuwuka. Kugunda koyenera kumawerengedwa kuti ndi kumenyedwa kwa 120-130 pamphindi, wovutitsidwa ndi ofesi yokhala ndi moyo wongokhala, yemwe sangathe kugwira miyendo yake, amatha kuyamba ndi kumenyedwa 100, ndipo wosewera wolimbitsa thupi wapamwamba amatha kufika 150.
CHONCHO TICHITE CHIYANI?
Chifukwa chake, chizindikiro chachikulu cha masewera olimbitsa thupi oyaka mafuta ndikuyenda mosalekeza kwamphamvu kwambiri kwa mphindi zopitilira 20, mphindi 40-60 zimawonedwa ngati zabwinobwino. Werengani mphamvu zanu - mungatani panthawiyi osakhala pansi kuti mupume?
Njira yosavuta komanso yofikirika kwambiri yophunzitsira kuwotcha mafuta ndikuyenda, zovuta kwambiri zimathamanga, zimatha kusinthana.
Mutha kukhala ola limodzi pamakina amphamvu - kuti mupirire pamenepo, muyenera kusankha zolemera zazing'ono, komanso izi zidzakhalanso ntchito yoyaka mafuta. Kusambira, masewera amasewera, kuvina, masewera olimbitsa thupi kuchokera pa intaneti ndi m'magazini, kukwera pa ayezi, kutsetsereka kwamtunda, kupalasa njinga - zilizonse, malinga ngati kugunda kuli 120-130 panthawi yotchulidwa. Ndipo, ndithudi, gulu aerobics makalasi ndi mtima zida.
CARDIO KAPENA WOYATSA MAFUTA?
Tsopano tiyeni tipeze mfundozo. Mwina munamvapo mawu ngati,,,. Zonsezi ndi zofanana za kuwotcha mafuta.
Zoona zake n'zakuti poyamba kusuntha koteroko - kwautali komanso ndi kugunda kwa mtima kochepa kwambiri - kumakhala kofanana ndi masewera otchedwa cyclic (kuthamanga mtunda wautali, kupalasa njinga, triathlon, skiing skiing). Imaphunzitsa kwambiri kupirira, kupirira bwino, mtima umakhala wathanzi komanso wogwira mtima. "Aerobic" imatanthawuza kuti mphamvu imapezeka mothandizidwa ndi mpweya - chabwino, popanda mpweya, palibe kanthu padziko lapansi kadzawotcha, ndipo mafuta ndi chimodzimodzi. Chabwino, ndiye kuti ndi nthawi ya maphunziro awa omwe thupi limagwiritsa ntchito shuga, komanso mafuta, kotero mawu akuti "kuwotcha mafuta", okondedwa ku moyo wathu adawonekera.
M'magulu olimbitsa thupi, mawu ofanana onsewa amatha kukhala ndi matanthauzo ena, nthawi zambiri kutengera kuchuluka kwa maphunziro a mphunzitsi. Chifukwa chake, "cardio" nthawi zina imatchedwa kulimbitsa thupi kwambiri pakuwotcha mafuta (pulse 130-150) kapena zomwe zimachitika pazida zamtima (treadmill, stationary bike, ellipsoid, etc.) "Aerobic" nthawi zambiri imanenedwa mukafuna kutsutsa mafuta. kuwotcha masewera olimbitsa thupi ndi mphamvu, kapena anaerobic, momwe minofu imalandira mphamvu popanda kutengapo mpweya.
MMENE MUNGACHITE NDI NDANI
Maphunziro a gulu la aerobics opanda mphunzitsi, ndithudi, sizingachitike. Koma mutha kuchita nokha - yendani / kuthamanga, ingowerengerani kugunda kwa mtima wanu (kapena gulani chowunikira kugunda kwa mtima - kuchokera ku ma ruble 800) 3-5 pa sabata kwa ola limodzi, ndipo ndizomwezo.
Mu zida zamtima pali mapulogalamu "olumikizidwa" mu kompyuta - komwe mungakwere phiri, komwe mungafulumire. Simulator yokhayo idzakuuzani zoyenera kuchita. Pali mapulogalamu apadera (osavuta kuwapeza pa intaneti) pazochita zakunja kapena kunyumba. Koma chinthu chachikulu ndikungosuntha pafupipafupi. Koma ngati mukufuna kusintha pakapita nthawi - kuthamanga / skate mwachangu, kutenga nawo mbali pamipikisano kuti mupeze zotsatira - apa simungathe kuchita popanda pulogalamu yophunzitsira yopangidwa ndi katswiri.