Zamkatimu
Pazifukwa zambiri, amuna, monga akazi amatha kutuluka mawonekedwe ndikuwonjezera kunenepa. Nthawi zambiri, kunenepa mwa amuna kumawonekera pakatikati pa gawo lawo, makamaka pamimba ndi pamimba.
Ngakhale simungathe kuyika magawo omwe mukufuna kuti muchepetse kunenepa, muli ndi mphamvu yochepetsa kulemera kwanu ndikukwaniritsa mawonekedwe osema.
Komabe, kuonda kwa amuna sikophweka momwe kumamvekera. Kumbukirani kuti pali kusiyana pakati pa kuonda ndi kutaya mafuta. Ngakhale amatsata njira yomweyo, kuonda sikungopeza minofu ina yowonda. Njira zina zochepetsera thupi kuphatikizapo kuunikanso zakudya zanu, kuchita masewera olimbitsa thupi, pakati pa ena.
Mwamwayi, mu bukhuli, talemba lipoti lokwanira pazomwe zimatengera kuti abambo achepetse thupi msanga. Wotsogolera ndi wosavuta kuyambitsa chifukwa chimazungulira mbali ziwiri zazikulu zolimbitsa thupi; kusinkhasinkha komanso kuchita masewera olimbitsa thupi.
Pezani Zakudya Zoyenera
Pano, tili ndi mawu akuti "sungadye zakudya zoipa."
Koma chimatanthauzanji chakudya choyipa komanso chabwino?
Yankho la funsoli ndilokhazikika payokha, koma ngati mukuyang'ana kuti muchepetse kunenepa, yankho lake limafikira kuchuluka kwama calories m'zakudya zanu. Izi sizoyenera kutsutsana; simungathe kuonda ngati simuli pachakudya chochepa cha caloric.
Kafukufuku wambiri akuwonetsa kuti ma calories ndiye woyendetsa woyamba kuwonda bola momwe mukugwiritsira ntchito zikugwirizana ndi zolinga zanu zolemera.
Kudya ma calories ochepa kuposa momwe mumawotchera, ndi njira yotsimikizika yochepetsera thupi.
Caveat ya Amuna
Komabe, ngati ndinu bambo amene mukufuna kuti muchepetse thupi, nthawi zonse mudzakhumudwitsidwa ndi chidziwitso cha ma kalori pamabulogu ndi magazini olimbitsa thupi, chifukwa ambiri amakonzedwa azimayi.
Nanga bwanji amuna?
Amuna, mosiyana ndi akazi, amakhala ndi minofu yambiri. Pofuna kulimbikitsa minofu yowonjezera, amuna amafunikira mphamvu zambiri. Ngakhale azimayi ndi abambo ofanana, amuna amafunikira ma calories owonjezera, monga akuwonetsera ndi V02, Max.
Kupanga Dongosolo Lazaumoyo Wanu ndi Kutsata Kudya Kwanu
Anthu ambiri sadziwa momwe angapangire dongosolo lazakudya, komanso dongosolo lazakudya malinga ndi zolinga zolemera. Ngakhale si sayansi yeniyeni, sizovuta kupanga dongosolo lokwanira.
Koma, ndikuphunzitsani momwe.
Gawo loyamba lotsata ma calories ndi kuwunika momwe mumadyera. Mwamwayi, sitili munyengo yam'mbuyomu, komwe muyenera kunyamula cholembera ndi zolemba. Tsopano tili ndi ukadaulo.
Tsopano mukufunikira chida chanzeru monga wotchi kapena foni, yomwe imatha kuthandizira pulogalamu yolimbitsa thupi monga MyFitnessPal. Kupatula pakukhala ndi nkhokwe yayikulu yazakudya, pulogalamu yolimbitsa thupi imagwira ntchito yonse yotsata ma calories anu onse.
Kafukufuku wambiri akuwonetsa kuti kutsatira mosazindikira kalori yanu kumakuthandizani kuti muchepetse mafuta ochepa.
Kukhazikitsa Kalori Yakuchepa Kwamafuta
Kuti muchepetse kulemera kwanu, ndikuchepera, muyenera kupanga cholephera chochepa chochepa.
Mwachidule, izi zikutanthauza kuti mudzakhala ndi ma calories ochepa kuposa omwe mumawotcha kuti muchepetse kunenepa.
Monga mwalamulo, amuna omwe akufuna kuchepa thupi amayenera kudula makilogalamu pafupifupi 500 tsiku lililonse kapena 3500 pasabata. Komabe, ngati mukufuna kuchepetsa thupi msanga, mutha kuwirikiza kawiri zopatsa mphamvu.
Ngakhale zili choncho, chiwerengerocho chimatha kusintha kwambiri kutengera zinthu zosiyanasiyana monga zaka ndi momwe ntchito ikuyendera.
Mwachitsanzo, ngati mukugwirabe ntchito mwakhama kapena kugwira ntchito yolemetsa, yovuta, mutha kudya ma calories ambiri ndikukhala ochepa.
Zosankha Zakudya
Kuwunika kalori sikungachepetse mtundu wa chakudya chomwe mungatenge, bola ngati mukugunda zomwe mukufuna. Komabe, monga lamulo la thupi, tsatirani nthawi zonse lamulo la 80/20; zakudya zopatsa thanzi zimayenera kuchokera kuzakudya zonse, zakudya zosakonzedwa pang'ono, mapuloteni owonda, ndi nyama zamtundu wambiri.
Ubwino wowunika kalori yanu ndi njira yamphamvu yochepetsera kuchepa kwa amuna chifukwa imalola amuna kuti azisangalala ndi zakudya zomwe amakonda pang'ono, ndipo amangodya zoperewera zochepa, zomwe zimachepetsa zolakalaka.
Kupatula pakuchepetsa thupi, imalimbikitsa thanzi labwino, koma koposa zonse zimathandizira kutsatira nthawi yayitali, zomwe ndizofunikira kukwaniritsa zolinga zanu zolemera.
Kugwiritsa Ntchito Mwakhama Kutentha Ma calories Ambiri
Mukudziwa pafupifupi kuti zolimbitsa thupi ndizofunikira pakuwotcha mafuta ndi kuchepa thupi.
Ngakhale zochitika zakuthupi ndizabwino pa thanzi lanu, zimangopereka 20-30% yazolinga zanu zochepetsa thupi. Zakudyazo zimakhala ndi 80%, ndipo sungathe kuchita masewera olimbitsa thupi. Kuphatikiza apo, sizolimbitsa thupi zonse zomwe zimayenera kuchepa thupi.
Nanga ndi mitundu iti yazolimbitsa thupi zomwe amuna ayenera kuchita?
Ngakhale amathandizira m'mbali pang'ono, zolimbitsa thupi zimathandizira kukulitsa mphamvu ya thupi ndi kuchepa kwa mafupa, kusinthasintha komanso kuyenda, thanzi lamtima, komanso zimapereka zotsatira zabwino m'thupi monga kukulitsa testosterone.
Zochita zosiyanasiyana zomwe zimagwiritsidwa ntchito kupititsa patsogolo kulemera ndi kuchepa kwamafuta mwa amuna zimaphatikizapo;
Kulimbitsa mphamvu. Mphamvu zophunzitsira sizoposa kungolemera kokha / kuthamanga kwambiri. Tikutanthawuza kukweza zolemetsa zazikulu zomwe zikukutsutsani.
Kuphunzitsa kwamphamvu kumathandizira pakupanga minofu ndikupereka kupita patsogolo bwino komwe mungakhale nako. Zikafika pakuchepetsa thupi, zimalola thupi lanu kukhalabe ndi minofu yowonda, amasunga kagayidwe kakwezedwe ndikupanga thupi lanu.
Kukhazikitsa kagayidwe kachakudya. Cholinga cha ntchitoyi ndikunyamula kuchuluka kwa maphunziro anu muzochita zanu. Zotsatira zake, zimakakamiza thupi lanu kuti lizigwira ntchito molimbika, kukhetsa mafuta ambiri ndikuwotcha mafuta owonjezera.
HIIT. HIIT imathandizira pakukula kwa mahomoni okula m'thupi. Mwakutero, zimathandizira pakupanga minofu, kuwotcha mafuta komanso kukulitsa libido.
cardio
Cardio ndi njira yochita masewera olimbitsa thupi yochepetsa thupi. Komabe, payenera kukhala mitundu yowala pang'ono yopitilira 80% yamphamvu zanu zonse.
Komabe, sizikugwirizana ndi kuphunzitsa kwamphamvu pakulimbikitsa minofu, chifukwa chake sikuyenera kugwiritsidwa ntchito ngati njira yokhayo yophunzitsira.
Pewani Misampha Yolimbitsa Thupi
Ngakhale kuchita masewera olimbitsa thupi kumapereka njira yabwino yochepetsera thupi ndikukhala ndi thanzi labwino, muyenera kuzichita pang'onopang'ono, osafulumira.
Nazi zina mwazovuta zomwe muyenera kudziwa;
- Pewani kuchita masewera olimbitsa thupi kwambiri kuti mupewe kuvulala kapena kutentha
- Kuchita masewera olimbitsa thupi omwe simusangalala nawo kumatha kubweretsa kupanda chidwi
- Kuchita zolimbitsa thupi zomwezo pamapeto pake kumabweretsa kunyong'onyeka
pansi Line
Kuchepetsa thupi kwa amuna mwachangu ndikosavuta, bola ngati mutsata malamulowa pamwambapa komanso masewera olimbitsa thupi.