Malingaliro olakwika odziwika bwino pakuchita bwino nthawi zambiri amatha kuchita zovulaza kuposa zabwino. Kaya ndikukhulupirira kuti kulimbitsa thupi nthawi yayitali kumakhala bwino nthawi zonse kapena kukweza zolemera kumakupangitsani kukhala wokulirapo, malingaliro olakwikawa amatha kuvulaza ndikulepheretsa kupita patsogolo ku zolinga zolimbitsa thupi. Ndikofunikira kuyandikira kulimbitsa thupi ndi malingaliro oyenera komanso odziwa zambiri, poganizira zosowa ndi zolephera za munthu aliyense.

Kulimbitsa Thupi Kwa Nthawi Yaitali Kungakhale Kopindulitsa Kwambiri

Sikuti nthawi zonse zimakhala zofunikira kudzikakamiza mpaka malire kuti mupeze masewera olimbitsa thupi abwino. Kuthera maola pa treadmill kapena kukweza zolemera kungayambitse kupsinjika kwa minofu kapena kuvulala mopitirira muyeso. Ndikofunikiranso kulingalira za mawonekedwe ndi kagwiritsidwe ntchito koyenera ka zida, chifukwa izi zingapangitsenso ngozi yovulala. M'malo mwake, yesani kugawa chizolo?ezi chanu pakati pa masewera a cardio, kuyenda, ndi kukana kuti mugwirizane ndi magulu onse a minofu mofanana ndi kuwonjezera zosiyanasiyana pamasewero anu. Izi zingathandize kupewa kuvulala ndikubweretsa zotsatira zabwino kwambiri.

Palibe ufulu wosavutikira

Mawu akuti "palibe ululu, palibe phindu" nthawi zambiri amagwiritsidwa ntchito kulimbikitsa anthu kuti azidzikakamiza panthawi yolimbitsa thupi. Ngakhale kuli kofunika kudzitsutsa nthawi ndi nthawi, kuchita zimenezi pafupipafupi kungayambitse kuvulala ndikulepheretsa ntchito yanu. M'malo mwake, kudzikakamiza mosalekeza kungayambitse matenda opitilira muyeso, omwe angakhudze kuthekera kwa minofu yanu kuchira, malingaliro anu, chitetezo chamthupi, ndi zina zambiri. Zingathenso kusokoneza kugona kwanu chifukwa kuchita masewera olimbitsa thupi mopitirira muyeso kungathe kusokoneza dongosolo lamanjenje.

Kafukufuku wokhudza ochita masewera a ophunzira adapeza kuti omwe adawonjezera mofulumira katundu wawo wophunzitsidwa anali ovuta kwambiri kuvulala kwa minofu yofewa poyerekeza ndi omwe amamanga pang'onopang'ono ku zolinga zawo ndikutha kuteteza kuvulala. Njira yabwino ndiyo kugwirira ntchito pang'onopang'ono kukwaniritsa zolinga zanu m'malo moyesera kuchita zochuluka nthawi imodzi.

Wonjezerani Kudya kwa Mapuloteni ndi Chepetsani Mafuta ndi Carb

Zakudya zomwe zimayang'ana kwambiri mapuloteni pomwe mumachepetsa chakudya chamafuta ndi mafuta sizingakhale zogwira mtima momwe mungakhulupirire. Ngakhale kuli kofunika kupewa kudya mopitirira muyeso wa ma carbohydrate oyengedwa ndi mafuta okhutitsidwa, mapuloteni si njira yapadziko lonse kapena chitsimikizo cha kuwonda. Ndipotu, kudya zakudya zomanga thupi zambiri kungakulitse chiopsezo cha matenda a mtima ndi kunenepa kwambiri.

Nyama zambiri zodya nyama zimapeza zomanga thupi zokwanira tsiku lililonse popanda kudalira kugwedeza kapena zowonjezera. Nthawi zambiri, kukhala ndi ma 2-3 ounces a protein yowonda pa chakudya ndikwanira kulimbitsa thupi.

Zochitika zina zathanzi zalimbikitsa anthu kuti azipewa ma carbs ndi mafuta kotheratu, ponena kuti zipangitsa kuti achepetse thupi. Komabe, ma carbohydrate amapereka mphamvu ndipo ndi gwero lamphamvu lamafuta. Sikuti ma carbs onse amapangidwa mofanana, kotero ndikofunikira kuika patsogolo ma carbs ovuta monga zipatso, nyemba, ndi mpunga wabulauni.

Ndikofunikiranso kuphatikiza mafuta athanzi muzakudya zanu, monga mafuta a polyunsaturated ndi monounsaturated, omwe ndi ofunikira kuti ubongo ugwire ntchito. M'malo motsatira zakudya zopanda mafuta ambiri, yesani kuphatikiza mafuta athanzi kuchokera ku mapeyala, maolivi ndi mafuta a kokonati, mbewu za chia, ndi zakudya zina zomwe zili ndi Omega-3 fatty acids.

Kukweza Zolemera Kukupangitsani Kukhala Wolemera

Lingaliro limodzi lolakwika la maphunziro amphamvu ndikuti lidzakupangitsani kukhala ochuluka komanso othamanga. Ngakhale ziri zoona kuti kukweza zolemera kungakuthandizeni kumanga minofu, si chitsimikizo. Ndipotu, kwa amayi makamaka, zinthu za mahomoni nthawi zambiri zimalepheretsa kukula kwa minofu yayikulu. M'malo mopewa kukweza zitsulo, ndikofunikira kuti muphatikizepo muzochita zanu zolimbitsa thupi kuti mukhale ndi zopindulitsa zosiyanasiyana kuphatikizapo kupititsa patsogolo thanzi la mtima, mafupa amphamvu ndi mitsempha, kagayidwe kachangu, kaimidwe kabwino, ndi mphamvu zowonjezera ndi mphamvu. Osachita mantha kukweza zolemera - sikungakupangitseni kuti muchuluke pokhapokha ngati ndicho cholinga chanu chokhala ndi dongosolo lophunzitsira komanso zakudya.

Kuwotcha Mafuta a Spot: Kuchepetsa Mafuta a M'mimba Pokha?

Sizingatheke kutsata kutayika kwa mafuta m'madera ena a thupi pogwiritsa ntchito masewera olimbitsa thupi omwe amangoganizira za gawolo. Mwachitsanzo, kuchita crunches sikudzawotcha mafuta ozungulira abs anu. Ndikofunikiranso kuzindikira kuti m'mimba ya toni idzawoneka ngati mafuta anu onse ali otsika. Ngakhale zolimbitsa thupi zodzipatula monga crunches ndi matabwa zingakhale ndi phindu la mphamvu ya minofu ndi kukhazikika, sizimapanga kusokonezeka kwa kagayidwe kachakudya kuti zithandizire kwambiri kutayika kwa mafuta m'dera linalake. Kuti muchepetse mafuta m'mbali iliyonse ya thupi lanu, ndikofunikira kuyang'ana kwambiri kuwonda kwathunthu kudzera muzochita zolimbitsa thupi komanso zakudya zopatsa thanzi.

Cardio Si Njira Yokhayo Yotaya Mafuta

Ngakhale zili zowona kuti cardio ikhoza kukhala chida chothandiza pakuwotcha mafuta, sichokhacho kapena chofunikira kwambiri pakutayika bwino kwamafuta. M'malo mwake, kafukufuku wawonetsa kuti maphunziro azakudya ndi kukana ndizothandiza kwambiri pakuchepetsa thupi komanso kukonza mawonekedwe a thupi. Mapulogalamu athu ophunzitsira payekha ku West London masewera olimbitsa thupi athandiza mamembala ambiri kupeza zotsatira zabwino popanda kudalira masewera olimbitsa thupi achikhalidwe. M'malo mwake, timayang'ana pa njira yoyenera yomwe imaphatikizapo zakudya zoyenera, kuphunzitsidwa kukana, ndi ntchito za tsiku ndi tsiku, komanso kuphunzitsidwa kwapakati komanso kukhazikika kwa cardio pamene kuli koyenera. Kumbukirani, munthu aliyense ndi wosiyana ndipo zomwe zimagwira ntchito kwa wina sizingagwire ntchito kwa wina. Chifukwa chake, ndikofunikira kupeza njira yokhazikika yomwe imakugwirirani ntchito.

Muyenera Kuphunzitsa Tsiku Lililonse Kuti Mukwaniritse Zolinga Zanu Zolimbitsa Thupi

Kuchita masewera olimbitsa thupi tsiku lililonse sikungakhale kofunikira kuti mukwaniritse zolinga zanu zolimbitsa thupi. Ngakhale ochita masewera apamwamba, omwe amadziwika ndi machitidwe awo ochita masewera olimbitsa thupi, amatenga masiku opuma kuti alole minofu yawo kuti ibwerere. Tikamachita masewera olimbitsa thupi, timaphwanya minofu, ndipo matupi athu amafunika nthawi yokonza ndi kumanganso minofuyi kuti ikhale yamphamvu. M'malo mongodalira masewera olimbitsa thupi, yesani kuphatikizira zolimbitsa thupi zina pazochitika zanu zatsiku ndi tsiku, monga kuyenda, kukwera masitepe, kusewera masewera, ngakhale kusewera ndi ana anu m'paki. Zochita izi zitha kukupatsani maphunziro "osawoneka" omwe atha kukhala ndi zotsatira zabwino pakulimbitsa thupi kwanu popanda kudzaza thupi lanu.

# Dongosolo lophunzitsira la masiku 7 lomwe simudzaphonya!