Zochita 17 zabwino kwambiri zochepetsera thupi

Zochita zolimbitsa thupi 17 izi ziyenera kukhala ndi malo muzochita zanu zolimbitsa thupi chifukwa zimawotcha ma calories ndikuchepetsa kupsinjika m'malo olumikizirana mafupa ndi minofu yanu.

Kodi masewera olimbitsa thupi omwe alibe mphamvu zochepa ndi othandiza kuti mukwaniritse zolinga zanu zathanzi komanso kuchepetsa thupi?

Ngati mukuda nkhawa ndi masewera olimbitsa thupi olimba, musanyengedwe ndi mawu akuti "zolimbitsa thupi zochepa."

Zolimbitsa thupi zamtunduwu Zimakuthandizani kuwotcha mafuta ndikukonzanso thupi lanu popanda kupsinjika ndikuyenda kwambiri.

Ndipo mutha kulimbitsa thupi lanu lonse popanda wophunzitsa kapena zida zochitira masewera olimbitsa thupi kuyambira lero.

Musanadutse mndandanda wathu wa masewera olimbitsa thupi omwe ali ndi mphamvu zochepa kwambiri, muyenera kudziwa kaye kusiyana pakati pawo ndi masewera olimbitsa thupi omwe ali ndi mphamvu zambiri.

Zochita zolimbitsa thupi zocheperako ndi chiyani?

Zochita zolimbitsa thupi zochepa zimachepetsa mphamvu ndi kupsinjika komwe kumayikidwa paminofu ndi mafupa (monga chiuno, mawondo, ndi akakolo) panthawi yolimbitsa thupi..

Zochita izi zimafuna kuti phazi limodzi likhale pansi. Kudumpha sikuloledwa.

Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi lanu likhale ndi mphamvu komanso kupanikizika.

Amafuna kuti mapazi onse awiri anyamulidwe pansi nthawi imodzi. Zitsanzo zina za masewera olimbitsa thupi kwambiri ndi ma jacks odumpha, CrossFit, ndi maphunziro apamwamba kwambiri (HIIT).

Ndi nthano kuti masewera olimbitsa thupi a cardio kapena mphamvu zochepa amafuna ntchito yochepa.

Ngati mukuchita bwino, mudzagundabe 40-50% ya kugunda kwamtima kwanu komanso thukuta.

Kodi simugwiritsa ntchito chipangizo choyezera kugunda kwa mtima? Choncho muyenera kudziwa kuti muzilankhula koma muzivutika kuimba mukamachita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kocheperako kumeneku (kuchepa mphamvu, kugunda kwamtima kwambiri) kumagwiritsa ntchito mafuta osungidwa kuti mukhale ndi mphamvu ndikukuthandizani kuti muchepetse thupi.

Ndipo chizolowezi chochita masewera olimbitsa thupi chochepa chimakhala chothandiza kuti muchiritsidwe, makamaka ngati mumakonda chizoloŵezi chochita masewera olimbitsa thupi.

Ndi liti pamene muyenera kuganizira zolimbitsa thupi zomwe sizingakhudze kwambiri?

Pali nthawi zitatu zomwe muyenera kusankha masewera olimbitsa thupi omwe alibe mphamvu zambiri kuposa zomwe zingakhudze kwambiri:

# 1. Mukusinthira ku zakudya zochepa za carb ketogenic

Kusintha kuchokera ku zakudya zopatsa mphamvu zambiri kungapangitse kuti mukhale ndi zizindikiro za chimfine zomwe zimadziwika kuti chimfine.

Kupweteka kwa minofu, kusowa mphamvu, ndi kupweteka kwa mutu kumatha kukukhudzani kwa masabata angapo oyambirira pamene mukuyandikira ketosis.

M'malo momasuka ndikupumula monga momwe mungachitire ndi chimfine chenicheni, kungakhale kwanzeru kuchita masewera olimbitsa thupi ku gonjetsani kusapeza bwino.

Kuchita masewera olimbitsa thupi kumapangitsa kusintha kwa ketosis mwachangu, kuyaka glycogen yosungidwa mwachangu, kotero mutha kudzimasula nokha ku zoyipazo kale.

Sinthani masewero olimbitsa thupi panthawiyi kuti mukhale ndi masewera olimbitsa thupi ochepa.

Adzapeza mtima wanu kupopa magazi, kumene ubwino wa thanzi la masewera olimbitsa thupi umachokera, popanda kuwononga mphamvu zanu zotsika kale.

Osadandaula; Nthawi ya detox iyi iyenera kutha mpaka mutakhala mu ketosis (pafupifupi milungu iwiri kapena itatu).

Kamodzi mu ketosis, ngati mwaganiza kuwonjezera mphamvu zanu, kumbukirani kuti izi zolimbitsa thupi zochepa iwo ndi njira yabwino kwa masiku achire.

Onetsetsani kuti simukuchita ndi zina zilizonse pamndandandawu, monga zili pansipa.

# 2. Muli ndi vuto la mahomoni komanso kusalinganika bwino

Pali zinthu zambiri zomwe zimakhudza kuchuluka kwa mahomoni anu.

zakudya zanu, kupsinjika maganizo, kugona bwino komanso chilengedwe chonse zimagwira ntchito yofunika kwambiri. Koma mtundu wa masewera olimbitsa thupi komanso nthawi yochita masewera olimbitsa thupi zingathandizenso kuti mahomoni asokonezeke.

Yang'anani pa overtraining mayeso chitetezo chamthupi ndikupangitsa thupi lanu kutulutsa kuchuluka kwa mahomoni opsinjika.

Izi zitha kuchitika ngati mukubwereranso kukachita masewera olimbitsa thupi mutatha miyezi ingapo kapena ngati ndinu othamanga omwe akuyesetsa kukwaniritsa mbiri yanu yotsatira (PR).

Thupi lanu likhoza kukhalanso ndi izi ngati simulipumula mokwanira ndikuchira pakati pa masewera olimbitsa thupi.

Onjezani kupsinjika kwakuthupi kumeneku ku nkhawa yomwe mukukumana nayo kale ndipo mudzayika kwambiri thupi lanu.

Izi zikhoza kusokoneza mphamvu yanu ya mahomoni ndikusiyani ndi zizindikiro zosafunikira monga kutopa, kumva njala nthawi zonse, komanso kulephera kuonda.

Pofuna kupewa izi, khumi samalani ndi Zizindikiro 12 Zochenjeza Kuti Mukuphunzitsa Mopambanitsa ndipo ganizirani zosinthira ku masewera olimbitsa thupi omwe alibe mphamvu zambiri.

Mupeza zabwino zonse zolimbitsa thupi popanda kulemetsa thupi lanu kwambiri.

Kodi mukulimbana kale ndi kusalinganika kwa mahomoni kapena matenda a endocrine?

Zinthu zina monga polycystic ovary syndrome, shuga, adrenal, hypothalamus kapena mavuto a ubongo chithokomiro amakhudzidwa kwambiri ndi masewera olimbitsa thupi.

Onani momwe mumamvera mukamaliza masewera olimbitsa thupi. Ngati mwatopa kwambiri moti simungadye ndipo mumakonda kugona, maphunziro anu angakhale amphamvu kwambiri.

Muyenera kukhala olimbikitsidwa komanso nthawi zina osangalala mukamaliza masewera olimbitsa thupi chifukwa cha kutuluka kwa ma endorphin omwe masewera olimbitsa thupi amabweretsa.

Mwamwayi, pali masewera olimbitsa thupi ambiri otsika kwambiri kuti mtima wanu upope popanda kukakamiza mahomoni anu.

# 3. Muli ndi vuto linalake kapena ululu umene ulipo

Popeza kuchita masewera olimbitsa thupi kumachepetsa mphamvu komanso kupsinjika kwa minofu ndi mafupa, ndikwabwino kwa omwe:

• Iwo avulazidwa
• Amadwala nyamakazi kapena kupweteka kwa mafupa.
• Ndi onenepa kwambiri kapena onenepa kwambiri

Komanso, amayi apakati angafune kuganizira zolimbitsa thupi zomwe sizingakhudze kwambiri, makamaka panthawi yomwe ali ndi pakati.

Ndipo ngati mwangoyamba kumene kuchita masewera olimbitsa thupi mutapuma pang’ono, ndi bwino kuti muyambenso kuchita masewera olimbitsa thupi ndi mayendedwe opanda mphamvu.

Monga nthawi zonse, ndi bwino kuti muyambe kukambirana ndi dokotala wanu, chifukwa akudziwa momwe mungakhalire.

Mukangopita patsogolo, mutha kuyesa masewera athu onse omwe timakonda opanda mphamvu, omwe alembedwa pansipa:

Zochita 17 zabwino kwambiri zochepetsera thupi

# 1: kuyenda kapena kukwera

Kuyenda panja kapena pa treadmill ndi ntchito yosavuta yochepetsera thupi.

Ngakhale kuti simungawotche ma calories ochuluka poyenda ngati mukuthamanga, kuyenda kwa ola limodzi kumatha kutentha pakati pa 200 ndi 500 calories. ¹ ).

Kuti muwonjezere calorie yanu, yendani m'mapiri ndi m'mapiri (kuti mugwire ntchito yanu) ndikuthamanga.

Kuyenda mumchenga ndi matalala, kapena kuchita masewera olimbitsa thupi pang'ono, kudzawonjezeranso zovuta komanso kutentha kwa calorie.

#2: kusambira

Kusambira ndi chinthu chapafupi kwambiri ndi zotsatira za zolimbitsa thupi zochepa.

Mwina simungamve ngati mukuchita zambiri, koma thupi lanu lonse likupeza zomwe likufunika.

Kukana madzi kudzakuthandizani kutentha pakati pa 300 ndi 500 zopatsa mphamvu, kutengera kulemera kwanu komanso kuthamanga komwe mumasambira ( ² ).

#3: madzi aerobic

Kuchita masewera olimbitsa thupi kumapeto kwa dziwe kumapangitsa kuti thupi lanu lisagwire ntchito motsutsa.

Monga kusambira, kumapangitsanso mtima wanu kugunda popanda kudzaza mafupa anu.

Ola limodzi la ma aerobics amadzi amatha kutenthetsa ma calories 200 mpaka 350. ³ ).

# 4: kuvina ndikuyenda ma aerobics

Makalasi ovina ngati Zumba ndi njira zina zofananira za aerobics amapeza rap yoyipa.

Koma kalasi yovina yocheperako imawotcha ma calories 300 mpaka 500 pa ola limodzi. ⁴ ). Ndipo ola limodzi la gulu lochita masewera olimbitsa thupi limawotcha ma calories 400 mpaka 600+. ⁵ ).

Pakafukufuku kakang'ono kamene kanachitika, amayi omwe ali m'kalasi yovina ya aerobic anataya thupi lochuluka ngati omwe amathamanga ndi kuyendetsa njinga ( ⁶ ). Anawongolanso thupi lawo mofananamo.

Chifukwa chake, mupeza zabwino zonse popanda kukakamiza nthawi zonse mafupa ndi minofu yomweyo.

#5: kupalasa

Kupalasa, kaya pamakina osamapalasa kapena m'madzi, kumatenthetsa ma calories ochuluka kwambiri ndipo kumalimbitsa thupi lanu.

Kutengera kuthamanga kwanu komanso kulemera kwanu, mutha kudya ma calories 400 mpaka 600+ pa ola limodzi ( ⁷ ).

Kupalasa ndikwabwinonso ngati mulibe nthawi. Gawo la mphindi 30 limadya pafupifupi ma calories 200 ( ⁸ ).

Ndipo zopatsa mphamvu izi kuwotchedwa ndi zolimbitsa kuchuluka kwa khama, kutsimikizira kuti simuyenera kuchita khama kwambiri kukwaniritsa wamakhalidwe calorie kuwotcha.

# 6 :ku

Ola limodzi loyenda pa kayaking limawotcha ma calories 300 mpaka 400, ndikuwongolera thanzi lanu lamtima komanso mphamvu ya minofu ( ⁹ ).

Zabwino kwambiri pa kayaking ndikuti zimakukakamizani kutuluka panja. Chifukwa chake mumapezanso zabwino zonse zamaganizidwe zomwe zimabwera chifukwa chokhala m'chilengedwe.

Mudzakhala ndi masewera olimbitsa thupi abwino ndipo mutha kuchepetsa kupsinjika kwanu ndikuwongolera thanzi lanu mukakhala panja.

# 7: kupalasa njinga (mtundu woyenera)

Kalasi yozungulira yokhazikika imatha kukhala yolimba kwambiri, koma izi sizitanthauza kuti simungathe kuzungulira pang'onopang'ono nthawi ndi nthawi.

Malingana ngati mukuyenda bwino, njinga yoyima kapena gawo loyenda pang'onopang'ono limatha kuwonedwa kuti ndi lopanda mphamvu.

Pakuthamanga pang'ono, gawo la njinga zamoto limayaka pakati pa 400 ndi 600+ zopatsa mphamvu pa ola. ¹⁰ ).

Ngati mukumva kuwawa m'malo olumikizirana mafupa mukamakwera, yesani njinga ya recumbent yomwe imakhala pansi kuti muchotse mawondo anu.

#8: TRX

Kodi munayamba mwadzifunsapo kuti magulu achikasu aatali awo ndi a chiyani mu malo anu ochitira masewera olimbitsa thupi kapena pa TV?

Magulu oyimitsidwa awa amadziwika kuti magulu a TRX. Adapangidwa ndi wamkulu wakale wa Navy SEAL, Randy Hetrick ( ¹¹ ).

Mbali imodzi ya bandiyo imamangiriridwa ku chinthu chokhazikika, monga mtengo kapena chitsulo. Kenako mumagwira zogwirira kumalekezero ena kuti muzichita masewera olimbitsa thupi.

Kulimbitsa thupi kwa TRX kumapereka toning yathunthu ndikupangitsa chidwi chanu.

Ingolowetsani manja ndi mapazi anu mu malupu kuti muzichita masewera olimbitsa thupi kumtunda ndi kumunsi kwa thupi.

Popeza mumagwiritsa ntchito kulemera kwa thupi lanu ndi magulu otsutsa, mudzakhala ndi masewera olimbitsa thupi ovuta popanda kupuma.

Gwiritsani ntchito zotsatirazi pokonzekera TRX, chifukwa zitha kukhala zapamwamba kwambiri ngati mutangoyamba kumene.

# 9: Kuphunzitsidwa kosavuta kukana

Njira ina yabwino yophunzitsira yocheperako ndikungogwiritsa ntchito kulemera kwa thupi lanu kapena magulu ophunzitsira kuti muwonjezere kukana kosavuta.

Mutha kuchita mayendedwe osiyanasiyana kuti mupange dera, lomwe litha kubwerezedwa kawiri kapena katatu.

Maphunziro ozungulira ngati awa amatha kutentha ma calories 500 mpaka 700+ pa ola limodzi ( ¹² ).

#10: Yoga

Yoga ndi masewera olimbitsa thupi.

Mphamvu ya yoga ndi Vinyasa ikuyenda bwino imaphatikiza mawonekedwe oyenera ndikuwonjezera kulimbitsa thupi. Maphunziro ena amawonjezera kutentha pang'ono kuti awotche zopatsa mphamvu ndikupangitsa mtima wanu kugunda mwachangu.

Kalasi yapang'onopang'ono ya Hatha-style yoga imatha kukuthandizani kuti mupumule ndikubwezeretsanso, maubwino awiri akusintha kwa mahomoni komanso kuchepa thupi.

Magulu ocheperako amawotcha ma calorie 240 mpaka 350 pa ola limodzi, pomwe magetsi kapena Vinyasa amawotcha kwambiri. ¹³ ).

# 11: Pilato

Pilates, masewera olimbitsa thupi otsika kwambiri opangidwa ndi Joseph Pilates, amayang'ana kwambiri kulimbitsa pachimake chanu kuti musinthe kusinthasintha kwanu komanso kaimidwe.

Ngakhale malo ochitira masewera olimbitsa thupi ambiri ali ndi okonzanso ndi zida zina zapadera, zomwe zimafanana ndi zida zozunzirako anthu, mupeza masewera olimbitsa thupi ambiri ochitira kunyumba.

Mukatero, gawo lanthawi yayitali limatha kutentha pafupifupi ma calories 360. ¹⁴ ).

#12: Pa

Bar, gulu lina lochita masewera olimbitsa thupi lochepa kwambiri lomwe likutchuka kwambiri, limayang'ana kwambiri kukulitsa mphamvu, kusinthasintha, ndi kulimba mtima ( ¹⁵ ).

Izi zimachitika kudzera mumayendedwe osiyanasiyana a ballet ndi Pilates. Zochita zolimbitsa thupi zitha kuchitidwa m'bwalo lochitira masewera olimbitsa thupi kapena pokhamukira makalasi pa intaneti.

# 13: Zozungulira

Makina a elliptical amatsanzira masewera otsetsereka a pamtunda, komwe ndi masewera olimbitsa thupi a cardio. Yendani pamakina ndipo mudzawotcha zopatsa mphamvu kuposa kuyenda pa chopondapo.

Kusuntha manja ndi mapazi anu mmbuyo ndi mtsogolo kumapereka masewera olimbitsa thupi olimba pamwamba ndi pansi kuti muwotche ma calories 500 mpaka 800 pa ola ( ¹⁶ ).

#14: wokwera

Wokwera akhoza kukhala ndi mphamvu yochepa ngati atachita bwino. Moyenera, musamafulumire kwambiri kapena motalika kwambiri kuti muchepetse mphamvu.

Lekani kugwiritsa ntchito chokwera masitepe ngati mukumva kupweteka m'mawondo anu. Ndipo lankhulani ndi dokotala musanagwiritse ntchito kachiwiri.

Mudzawotcha ma calories 140 mpaka 400 mphindi 30 pokwera masitepe, kutengera kulemera kwanu. ¹⁷ ).

Ndiawiri abwino kwambiri kuphatikiza ndi magawo ophunzitsira kulemera kwa thupi. Mudzakhala ndi masewera olimbitsa thupi athunthu omwe amawotcha zopatsa mphamvu popanda kudziwotcha nokha.

# 15: kukwera miyala

Kukwera kumakukakamizani kuti mugwiritse ntchito thupi lanu lakumtunda ndi lakumunsi nthawi imodzi.

Tsopano malo ochitira masewera olimbitsa thupi okwera mwala akupezeka paliponse, simuyenera kutuluka panja kuti mukasangalale ndi masewera olimbitsa thupi opanda mphamvu.

# 16: skating

Kutsetsereka, kofanana ndi kupalasa njinga, kumatha kukhala kocheperako bola ngati mutapumula ndikusangalala ndi kukwera.

Gawo la ola limodzi limatha kutentha pakati pa 200 ndi 600 zopatsa mphamvu ndipo mumatulukanso m'chilengedwe, zomwe zimatha kusintha malingaliro anu ndikuchepetsa kupsinjika ( ¹⁸ ).

N'chimodzimodzinso ndi masewera olimbitsa thupi omwe akubwera omwe alibe mphamvu zambiri.

# 17: Gofu

Kuzungulira gofu nthawi zambiri kumatenga pafupifupi maola anayi. Chifukwa chake mutha kuwotcha ma calories 400-600 pamasewera, ndipo ngati mugwiritsa ntchito ngolo ya gofu ( ¹⁹ ).

Bweretsani ndodo zanu ndipo mudzawotcha ma calories pafupifupi 600 mpaka 1000 pozungulira ( ²⁰ )!

Chitani izi ndipo mudzapeza masewera olimbitsa thupi popanda kuchita mopambanitsa.

Yesani masewero olimbitsa thupi lero

Zochita zolimbitsa thupi zochepa zidzakuthandizani kukhetsa mafuta, kuwotcha ma carbohydrate, ndikukonzanso thupi lanu. Ndipo mudzachita ndi ululu wochepa wa mafupa ndi minofu.

Pezani kuwala kobiriwira kwa dokotala musanayambe kuchita masewera olimbitsa thupi. Kenako yambani ndi masewera olimbitsa thupi omwe mukufuna kuyesa kwambiri (kukwera miyala, mwachitsanzo?).

Sinthani zosankha zanu zotsika pang'ono nthawi ndi nthawi pazovuta zatsopano ndi zina zosangalatsa zomwe mungayembekezere.

Tsopano simudzakhala ndi vuto kukhala wofunitsitsa kuchita masewera olimbitsa thupi.