7 Zoyenera Zakuyenera, onani ngati mungayike?

Maganizo olakwika muubwino nthawi zambiri amalephera kuchita zovulaza kuposa zabwino. Kaya ndi chikhulupiriro chakuti zolimbitsa thupi nthawi zonse zimakhala bwino kapena zomwe zimapangitsa kuti zitheke, malingaliro olakwikawa amatha kuvulaza ndi kusokoneza zolinga zolimbitsa thupi. Ndikofunikira kuyandikira kulimbitsa thupi ndi malingaliro ozungulira komanso odziwitsidwa, poganizira zofooka zake.

Zolimbitsa thupi nthawi yayitali zimatha kukhala zopindulitsa kwambiri

Sikofunika nthawi zonse kuti mudzikankhire nokha kuti muchepetse kulimbitsa thupi labwino. Kugwiritsa ntchito maola ambiri pamtunda kapena kukweza kumatha kuyambitsa minofu kapena kuvulaza. Ndikofunikanso kulinganiza mafomu ndi kugwiritsa ntchito zida zoyenera, chifukwa izi zingathandizenso kuti ziwonongeke. M'malo mwake, yesani kugawa zochita zanu pakati pa Cardio, kuyenda, komanso kuchita masewera olimbitsa thupi kuti akwaniritse magulu onse a minofu komanso onjezerani zolimbitsa thupi. Izi zitha kuthandiza kupewa kuvulaza ndikuwongolera zotsatira zatanthauzo.

Palibe ufulu wosavutikira

Kunena kuti "Palibe zopweteka, palibe phindu" limagwiritsidwa ntchito polimbikitsa anthu kuti adzikakamize pa ntchito zawo. Ngakhale kuli kofunikira kudzilimbitsa nthawi zina, kuchita chimodzimodzi nthawi zambiri kumatha kuvulaza ndikukulepheretsani kuchita. M'malo mwake, mosamala mosalekeza mutha kuyambitsa matenda a syndrome, omwe angakhudze kuthekera kwa minofu yanu kuti achire, momwe mumakhalira, chitetezo cha mthupi, komanso zochulukirapo. Zimatha kusokonezanso kugona kwanu ngati masewera olimbitsa thupi kwambiri kumatha kupitilira dongosolo lamanjenje.

Kafukufuku wofunitsitsa pa ochita masewera othamanga adapeza kuti omwe adachulukitsa kwambiri maphunziro awo atakhala ofooka kwambiri poyerekeza ndi omwe adakhazikitsa zolinga zawo ndipo adatha kupewa kuvulala. Njira yabwino kwambiri ndikugwiritsa ntchito pang'onopang'ono zolinga zanu m'malo moyesa kuchita zambiri nthawi imodzi.

Kuchulukitsa Katswiri wa Protein ndikuchepetsa mafuta ndi carb kudya

Kupha ndalama zomwe zimayang'ana kwambiri pa mapuloteni pomwe kuchepetsa chakudya chamafuta ndi mafuta sizingakhale zothandiza monga momwe mungakhulupirire. Ngakhale kuli kofunikira kupewa kuwononga chakudya chokwanira kwambiri ndi mafuta okwanira komanso mafuta okwanira, mapuloteni si yankho kapena chitsimikizo cha kuchepa kwa thupi. M'malo mwake, kudya mapuloteni ambiri kumatha kuwonjezera chiopsezo cha matenda a mtima ndi kunenepa kwambiri.

Akuluakulu ambiri amakhala ndi mapuloteni okwanira tsiku ndi tsiku osafunikira kudalira kugwedeza kapena zowonjezera. Nthawi zambiri, kukhala ndi ma protein awiri otsamira pachakudya chilichonse ndikokwanira kumafuta thupi.

Zinthu zina zaumoyo zalimbikitsa anthu kuti asamapewe matebulo ndi mafuta, zomwe zimati zimayambitsa kuchepa. Komabe, chakudya chimapereka mphamvu ndipo ndi gwero lofunikira lamafuta. Sikuti ma carbs onse omwe amapangidwa ofanana, kotero ndikofunikira kuyika ma carbs omwe ali ngati zipatso ngati zipatso, nyemba, ndi mpunga wa bulauni.

Ndikofunikanso kuphatikizapo mafuta athanzi m'zakudya zanu, monga mafuta a polyuunured ndi modzicerera, omwe amafunikira kuti aubongo. M'malo mongodya zakudya zochepa, yesani kuphatikizira mafuta athanzi kuchokera ku magwero ngati mavocado, mafuta a coconut, ndi zakudya zina ku Omega-3 Mafuta Acids.

Kukweza zolemera kukupangitsani inu

Chimodzi mwa malingaliro olakwika okhudza kuphunzitsidwa bwino ndikuti chimangokupangitsani kuti mukhale okhwima komanso. Ngakhale zili zoona kuti kukweza zolemera kungakuthandizeni kumanga minofu, si chitsimikizo. M'malo mwake, kwa azimayi makamaka, mahomoni nthawi zambiri amalepheretsa kukula kwa minofu yayikulu. M'malo mopewe ntchito zolemetsa, ndikofunikira kuti mupange chizolowezi chanu chogwiritsa ntchito thanzi la mtima, zolumikizira ndi zingwe ndi mikangano, kagayidwe kakang'ono, komanso mphamvu zambiri. Osawopa kukweza miyeso - sizingakupangitseni kuti muthetse pokhapokha ngati ili ndi cholinga chanu ndi lingaliro lolowerera ndi dongosolo la zakudya.

Kuwotcha Mafuta Otentha: Kuchepetsa mafuta m'mimba okha?

Sizotheka kuloza mafuta kudera mwadongosolo mwatsatanetsatane kwa thupi kudzera mu masewera olimbitsa thupi komwe kumangoyang'ana kuderalo. Mwachitsanzo, kuchita zigololo sizingawotche mafuta mozungulira abs. Ndikofunikanso kudziwa kuti m'mimba mwamphamvu imawoneka ngati mafuta anu onse ali otsika. Ngakhale kuti mawonekedwe azovuta monga mabulosi amatha kukhala ndi phindu la nyonga yamphamvu komanso kukhazikika, sizikupanga kusokonezeka kwa kagayidwe kachakudya kokwanira kumayambitsa kuchepa kwa mafuta m'dera linalake. Kuchepetsa bwino mafuta mu thupi lanu, ndikofunikira kuyang'ana kwambiri kuchepetsedwa kwa thupi pophatikiza masewera olimbitsa thupi komanso kudya zakudya zabwino.

Cardio si njira yokhayo yochepetsera mafuta

Ngakhale zili choncho kuti Cardio ikhoza kukhala chida chothandiza potiza mafuta owotcha, si chinthu chokhacho kapena chofunikira kwambiri pakuwonongeka kwapadera. M'malo mwake, kafukufuku wawonetsa kuti kudya komanso kuphunzitsidwa kukana kumachulukanso kwa kuchepetsa thupi komanso kusintha kapangidwe ka thupi. Mapulogalamu athu ophunzitsira patokha ku West London Gym athandiza mamembala ambiri kukwaniritsa zotsatira zabwino osadalira pa masewera olimbitsa thupi. M'malo mwake, timayang'ana kwambiri njira yabwino yomwe imaphatikizapo zakudya zoyenera, kugwiritsa ntchito tsiku lililonse, komanso kuchita ntchito ya tsiku ndi tsiku, komanso kuphunzitsira kwapadera kwakanthawi koyenera. Kumbukirani, munthu aliyense ndi wosiyana komanso zomwe zimagwira kwa munthu m'modzi sizingagwiritsire ntchito wina. Chifukwa chake, ndikofunikira kupeza njira yomwe imakuthandizani.

Muyenera kuphunzitsa tsiku lililonse kuti mukwaniritse zolinga zanu zolimbitsa thupi

Kuphunzitsa mu masewera olimbitsa thupi tsiku lililonse sikungakhale kofunikira kuti mukwaniritse zolinga zanu zolimbitsa thupi. Ngakhale othamanga osankhika, omwe amadziwika kuti amaphunzitsa kwambiri, amatenga masiku kuti alole minofu yawo kuti achiritse. Tikamachita masewera olimbitsa thupi, timaphwanya minofu minofu, ndipo matupi athu amafunikira nthawi kukonza ndikumanganso minofu ikhale yolimba. M'malo mongodalira zolimbitsa thupi, yesani kuphatikiza mitundu ina ya zolimbitsa thupi muzochita zanu za tsiku ndi tsiku, monga kuyenda, kumatenga masitepe, kapena kusewera ndi ana anu paki. Ntchito izi zitha kupereka maphunziro omwe angakhale ndi "osawoneka" omwe angakhale ndi mwayi wothandiza pakukhazikika kwanu popanda kukonza thupi lanu.

# Pulogalamu ya masiku 7 yomwe simungathe kuphonya!