Kuyamba kuchita masewera olimbitsa thupi kungakhale kovuta. Situdiyo iliyonse, kalasi iliyonse yolimbitsa thupi, komanso mphunzitsi aliyense amalonjeza kuti muwona zotsatira posachedwa. Koma pankhani yopeza masewera olimbitsa thupi abwino kwambiri oyaka mafuta, si gulu lililonse la masewera olimbitsa thupi kapena akatswiri omwe angakupatseni.
Pulogalamu yophunzitsira kuwotcha mafuta ndizovuta kwambiri kuposa momwe makampani azaumoyo angakhulupirire. Mufunika kuphatikiza mphamvu, cardio, ndi interval training, ndipo pamene mapulogalamu olimba ambiri amapereka zina pamwamba, ochepa amaphatikiza onse atatu.
Pansipa, muphunzira momwe mungapangire masewera olimbitsa thupi oyaka mafuta, masewera asanu ndi limodzi otenthetsa mafuta kuti muphatikize muzochita zanu, komanso chifukwa chiyani "mafuta oyaka" samangochitika mu masewera olimbitsa thupi.
M'ndandanda wazopezekamo
Zigawo zazikulu za masewera olimbitsa thupi kutentha mafuta
Ngati mukuyang'ana kulimbikitsa kutayika kwa mafuta ndikusunga minofu, zolimbitsa thupi zanu zitha kukhala zosiyana ndi za ena onse omwe ali mumasewera olimbitsa thupi.
Zochita zabwino kwambiri zowotcha mafuta kulinganiza pakati pa zinthu zitatu izi:
- Zolemera zolemera ndi voliyumu yopepuka (5-6 reps pa seti) - kuti mukhale amphamvu ndikuwotcha mafuta.
- Voliyumu yayikulu komanso zolemetsa zopepuka (zobwereza 8-12 pa seti): kulimbitsa minofu.
- High Intensity Interval Training (HIIT): Kuonjezera cardio ndi kutentha mafuta.
Kugwiritsa ntchito machenjerero onse atatu kumakupatsani mwayi wotsutsa thupi lanu m'njira zitatu zosiyanasiyana.
Mwachitsanzo, kunyamula zinthu zolemera (monga tafotokozera ndime #1) zimakhudza thupi mosiyana ndi kuchuluka kwa hypertrophy / kukula kwa minofu (ndime # 2). Komanso, chitani cardio yambiri mkati mwa masewera olimbitsa thupi a HIIT (mfundo #3) akhoza kulimbikitsa kuwonda, koma ndi bwino kuphatikizira ndi maphunziro otsutsa kuti muteteze minofu atrophy kapena kutaya minofu.
Mwa kuyankhula kwina, mudzawona zotsatira pogwiritsa ntchito njira zonsezi. Koma ngati mukufuna kupeza zotsatira zabwino mu nthawi yochepa, ndi bwino kuti mugwire ntchito zonse zitatu mu maphunziro anu.
Umu ndi momwe zinthu izi zimagwirira ntchito limodzi pakuwotcha mafuta:
- Kuchita masewera olimbitsa thupi kumathandizira kuwonjezera mphamvu ndi kusunga minofu yowonda, yomwe ingakuthandizeni kutentha zopatsa mphamvu zambiri, ngakhale popuma.
- Zochita za Aerobic (kapena cardio moves) zidzakuthandizani kuwotcha mafuta, makamaka mafuta a visceral kuzungulira mimba yanu.
- Cardio ingakuthandizeninso kutaya mafuta am'mimba.
Zochita 6 zowotcha mafuta
Ngati mukufuna kuwotcha mafuta pochita masewera olimbitsa thupi, muyenera kufunsa mphunzitsi wanu kuti apange ndondomeko yophunzitsira thupi lanu ndi zolinga zanu. Izi zati, pali zolimbitsa thupi zambiri zomwe mungachite nokha zomwe zimagunda zipilala zonse zitatu zolimbitsa thupi zowotcha mafuta nthawi imodzi.
1. Magulu
Burpees ndi masewera olimbitsa thupi omwe amachitidwa ndi aphunzitsi aumwini, kukweza mtima wa makasitomala awo (ndi kukweza nsidze). Kusuntha kwa thupi kumeneku kumakopa chidwi kwambiri chifukwa ndi masewera olimbitsa thupi a cardio. Kuphatikiza squat, kukankhira-mmwamba, ndi kulumpha koyima mumayendedwe amodzi mosakayikira ndi chimodzi mwazokonda pakati pa othamanga. Zozungulira za HIIT.
Chitani nokha:
Imani ndi mapazi anu motalikirana ndi mapewa. Tsikirani mu squat yoyimirira, kenaka ikani manja anu mwamphamvu pansi patsogolo panu.
Bwererani kumalo okwera matabwa, kenaka mutsike mu pushup.
Gwirani mapazi anu mmbuyo, kulumpha mu kulumpha koyima, ndikugwera pansi pang'onopang'ono mawondo anu ataweramira pamalo anu oyamba a squat.
2. Kuyenda mapapu
Pali mitundu yosiyanasiyana ya mapapu kapena masitepe, iliyonse ili ndi ubwino wake wapadera. Kuwerama kumawotcha ma glutes anu, mayendedwe okhazikika amawotcha ma quads anu (omwe amadziwika kuti nthawi yamavuto), ndipo kulumpha kumapangitsa kugunda kwa mtima wanu kusuntha.
Luso loyenda limaphatikiza mphamvu, cardio, ndi kukhazikika mumayendedwe amodzi. Muyenera kuyatsa pachimake chanu kuti mukhale bwino, gwirani ma dumbbells kuti muwonjezere kukana, ndikuyenda mtunda wokhazikika kuti muwonjezere kuwala kwa cardio ku masewera olimbitsa thupi.
Chitani nokha:
Tengani ma dumbbells olemera pang'ono, pakati pa mapaundi 20 ndi 40.
Imirirani mowongoka, ndikulowetsa chiuno chanu ndi pachimake chanu.
Yendani kutsogolo ndi mwendo wanu wakumanja, kutsitsa kuti quad yanu yakumanja ifanane ndi pansi ndipo bondo lanu lakumanzere likhale mainchesi angapo kuchokera pansi.
Finyani glute wanu wakumanja ndikuyendetsa chidendene chanu chakumanja pansi, kubwereranso pamalo oyimirira. Bwerezani ndi mwendo wanu wakumanzere.
Chitani mapapu 15 okwana, khalani kwa masekondi 10, kenako bwererani pamzere wanu woyambira.
3. Kettlebell imasinthasintha
Mukamaganizira za mayendedwe a barbell monga ma squats olemera, ma deadlift, kapena makina osindikizira mabenchi, mwina mumawona masewera olimbitsa thupi pang'onopang'ono, oyendetsedwa ndi cholinga chokulitsa kupindula kwa minofu.
Kusintha kwa kettlebell sikungakhale kosiyana. Onse ndi anaerobic (mphamvu ndi mphamvu) komanso masewera olimbitsa thupi, omwe amachititsa "kuyankha mwamphamvu kwa mtima" pamene amagwiritsidwa ntchito pa maphunziro apakatikati. Kodi inu simukukhulupirira izo? Ingoyesani kuchita ma seti atatu a 20 reps ndipo muwona momwe mukupumira.
Chitani nokha:
Tengani kettlebell yolemera kwambiri, kapena pafupifupi mapaundi 16-20 (makilogalamu 35-44), ndikuyiyika pansi pafupi mainchesi 6-12 kutsogolo kwanu.
Gwirani pamwamba pa kettlebell, tembenuzirani mapewa anu kumbuyo ndi pansi, gwirani pachimake, ndi "kugwedeza" kettlebell pakati pa miyendo yanu. (Zokuthandizani M'maganizo: Tangoganizirani wosewera mpira akukankhira mpira ku quarterback.)
Pamene kettlebell ikubwerera kumalo ake akutali kwambiri, finyani hamstrings ndi glutes kutumiza kettlebell mmwamba.
Pamalo akutali kwambiri, manja anu ayenera kutambasulidwa kutsogolo kwanu molingana ndi pansi, ndi zigongono zanu zopindika pang'ono.
4. Zokoka
Musanaganize kuti, "Sindingathe kukokera," imani. Kukoka ndizovuta kwambiri zomwe zimakuvutitsani pachimake, ma lats, chifuwa, ndi minofu yam'mbuyo, ndipo anthu ambiri amavutika kuchita kubwereza kamodzi.
Ndipo moona, ngati mukuyang'ana kuwotcha mafuta, rep imodzi siidula (pun cholinga). Chifukwa chake gwiritsani ntchito zida zina m'malo mwake, monga gulu lotsutsa kapena TRX, kuti kusunthako kufikike mosavuta.
Chitani nokha:
Kuti mupange kukoka kothandizira, yesani TRX kuti zogwirira ntchito zikhale pafupifupi 3-4 mapazi kuchokera pansi. (Mukakhala pansi, muyenera kugwira zogwirira ntchito ndi manja anu atatambasula pamwamba pa mutu wanu.)
Khalani matako anu molunjika pansi pa TRX, ndi miyendo yanu patsogolo panu.
Kenako, mukuchita ma lats ndi pachimake, dzinyamuleni pansi, mpaka manja anu (ndi ma TRX) akhazikike pansi pa makhwapa anu.
Ngati mukufuna kukana pang'ono, bweretsani mapazi anu kumatako.
5. Zingwe zankhondo
Zikafika pazochita zolimbitsa thupi zowotcha mafuta m'munsi mwa thupi lanu, muli ndi zosankha zokwanira zomwe mungasankhe (mwachitsanzo: kusuntha zinayi pamwambapa).
Koma bwanji za thupi lanu lakumwamba? Kusuntha kwa zingwe zankhondo ndi ena mwa masewera olimbitsa thupi omwe amawotcha mafuta kuti mtima wanu uwonjezeke mukamagwira ma biceps ndi ma triceps.
Chitani nokha:
Imani ndi mapazi anu motalikirana ndi mapewa m'lifupi, mutagwira chingwe m'dzanja lililonse.
Mu squat pang'ono, lowetsani pakati panu ndikukweza mkono wanu wakumanja kukhala wopiringa.
Tsitsani dzanja lanu lamanja pamene mukuwerama kumanzere, ndiye fulumizitsani kuyenda.
Pitirizani kusinthana manja pa liwiro lalikulu pafupifupi masekondi 45.
6. Okwera
Anthu ambiri amayembekeza kukhala ndi maziko enieni, komabe, masewera ambiri am'mimba amakhala ndi ma static hold. Monga momwe mwaphunzirira kale, kuti mupange masewera olimbitsa thupi kuti muwotche mafuta amthupi, muyenera kuyesa kumanga minofu ndikukweza kugunda kwa mtima wanu.
Chifukwa chake ngakhale kusuntha kwam'mimba ngati mawonekedwe a bwato ndi thabwa ndizabwino, sikungakhale masewera olimbitsa thupi abwino kwambiri pakuwotcha mafuta am'mimba.
Chitani nokha:
Pezani malo okwera matabwa, ndi manja anu pansi pa mapewa anu.
Mangirirani abs yanu ndikubweretsa bondo lanu lakumanja pachifuwa chanu.
Sinthani miyendo kuchita chimodzimodzi ndi kumanzere.
Limbikitsani mayendedwe, ndikuchita "okwera" ambiri momwe mungathere pakadutsa masekondi 30.
Pankhani yowotcha mafuta, zakudya ndizofunikira
Ngati mutenga chilichonse m'nkhaniyi, chikhale ichi: Kuwotcha mafuta, simungachite chinthu chimodzi chokha.
Kuthamanga makilomita asanu tsiku lililonse, kuchita masewera olimbitsa thupi tsiku lililonse, kapena kupita nawo m'kalasi lomwelo la HIIT mobwerezabwereza kungayambitse kupindula kapena kuchepa thupi. Koma kuti muwotche mafuta mogwira mtima, muyenera kugwiritsa ntchito njira zonse zitatu pamodzi.
N'chimodzimodzinso ndi zakudya zanu.
Zakudya zokhala ndi shuga komanso zopatsa mphamvu zambiri zawonetsedwa kuti zimayambitsa kuchuluka kwamafuta am'mimba. Mwa kuyankhula kwina, kulimbikira kwanu mu masewera olimbitsa thupi sikungapindule ngati zakudya zanu nthawi zonse zimakweza milingo ya shuga m'magazi. Kapena ngati mumadya nthawi zonse zopatsa mphamvu zambiri zomwe mukuziwotcha
Komanso, ngati mukufunadi kuwonjezera minofu yanu (kuwotcha zopatsa mphamvu zambiri ndi mafuta ngakhale popuma), idyani mapuloteni pambuyo pa maphunziro. Minofu yanu imafunikira ma amino acid kuchokera ku mapuloteni kuti adzimangidwenso pambuyo polimbitsa thupi, njira yomwe imadziwika kuti kaphatikizidwe ka mapuloteni a minofu.
Para kuwotcha mafuta njira zothandiza kwambiri, phatikizani khama lanu mu masewera olimbitsa thupi ndi zakudya zochepa za carb ketogenic zomwe zimatsatira zakudya zamapuloteni zolimbitsa thupi. Mutha kuganiziranso kutsatira a zakudya zapadera za ketogenic, komwe mumadya dala ma carbohydrates panthawi yolimbitsa thupi.
Phatikizani Zochita Zowotcha Mafuta Ndi Zakudya Za Keto Kuti Muwone Zotsatira
Kuti muwotche mafuta, zolimbitsa thupi zanu ziyenera kukhala ndi zinthu zitatu: maphunziro a HIIT, zolemetsa zolemetsa, komanso kuchuluka kwamphamvu. Ngakhale kuti njira zonsezi zili ndi ubwino wake, ndi bwino kuzigwiritsa ntchito pamodzi.
Zochita zolimbitsa thupi monga ma burpees, zokoka, ndi mapapu oyenda zimadzaza minofu yanu kwinaku mukukweza kugunda kwa mtima wanu, zomwe zimabweretsa kutaya mafuta. Komabe, ngakhale mutakhala ndi masewera olimbitsa thupi ogwira mtima kwambiri kapena masewera olimbitsa thupi kwambiri, simungawone kutaya kwa mafuta a thupi popanda kudya zakudya zoyenera. Kuti muwone zotsatira zabwino, phatikizani zolimbitsa thupi zanu zowotcha mafuta ndi a zakudya za ketogenic zenizeni kapena cyclical ndipo konzekerani kuti muwonekere ndikumva bwino.