Kaya mwayamba kapena ayi zakudya za ketogenicKukhala wathanzi komanso kukhala wathanzi ndi chimodzi mwazolinga zanu zazikulu chaka chonse. Ndipo kuchita masewera olimbitsa thupi kunyumba tsopano ndikotheka kuposa kale. Koma kodi kulimbitsa thupi kunyumba kungapereke milingo yolimbitsa thupi ndi zotsatira zofanana ndi zomwe zimachitika kumalo ochitira masewera olimbitsa thupi?
Yankho lake ndi lakuti inde. Ndizotheka kuti mukhale ndi mawonekedwe ndikukwaniritsa zolinga zanu zowonda kuchokera pachitonthozo cha chipinda chanu chochezera.
Ndi zolimbitsa thupi zapakhomo, mutha kutulutsa thukuta ndi cardio, kupanga minofu ndikulimbitsa thupi, kudzitsutsa nokha ndi High Intensity Interval Training (HIIT), kapena kulimbitsa thupi lanu ndi masewera olimbitsa thupi.
Werengani kuti mupeze malingaliro amomwe mungakhalire bwino pochita masewera olimbitsa thupi kunyumba omwe amakulolani:
- Pewani ndalama zokwera mtengo zochitira masewera olimbitsa thupi
- Sungani nthawi yopita ndi kuchokera ku masewera olimbitsa thupi
- Phunzitsani ndi zovala zomwe mukufuna
- Pewani kutuluka kunja kuli koipa
- Kuchita masewera olimbitsa thupi popanda "maso onse ali pa inu" kumverera ku masewera olimbitsa thupi
- Dziyeseni nokha ndi zanu dongosolo la maphunziro
M'ndandanda wazopezekamo
Mitundu ya masewera olimbitsa thupi kunyumba kuti musakanize ndikufananiza
Ndikofunika kuzindikira kuti maphunziro omwe mumachita nthawi zonse ndi othandiza kwambiri kuposa maphunziro omwe simumachita. Zolinga sizili kanthu pamasewera anu olimbitsa thupi, chifukwa chake kusasinthasintha ndikofunikira.
#1 Cardio
Ngati ndi yanu cardio, mutha kupeza zinthu zambiri zoti muchite kunyumba, ngakhale simukufuna kugula njinga yochita masewera olimbitsa thupi, yozungulira kapena yopalasa.
Mapulogalamu angapo otchuka olembetsa pa TV monga Daily Burn, Sweatflix, ndi BeachBody On Demand amapereka masewera olimbitsa thupi osiyanasiyana osasinthasintha. Mutha kupezanso mavidiyo ambiri aulere pa YouTube ndi masamba ena.
Wina gwero ufulu laibulale kwanuko, kumene mungapeze wamakhalidwe osiyanasiyana ma DVD kubwereka. Malaibulale amalumikizidwa wina ndi mnzake, ndiye ngati pali mutu womwe simukufuna pashelufu yosungiramo mabuku kwanuko, atha kuutenga kuchokera kwina.
Ndi masewera olimbitsa thupi kunyumba, palibe zida zina kupatula ma yoga, thaulo, kapena matimu ofewa omwe amafunikira.
# 2. Maphunziro amphamvu
Mutha kuganiza kuti kulimbitsa thupi mwamphamvu kumatha kuchitika kumalo ochitira masewera olimbitsa thupi. Ngakhale kuti ndi malo oyenera ochitira masewera olimbitsa thupi, mukhoza kupeza zotsatira zofanana kunyumba.
Zedi, zimatengera zida zina, koma simuyenera kudzaza chipinda chanu chochezera ndi makina olemera. Mutha kukhala sukulu yakale ndikukweza chitsulo, chomwe chimatenga malo ochepa kuposa momwe mukuganizira. Ma mbale ochepa olemera, ma dumbbell, ndi barbell ndizo zonse zomwe mukufunikira kuti muzitha kulimbitsa thupi lonse.
Ngati ndinu wopanga komanso wamfupi pamlengalenga, mutha kuchita popanda benchi. Gwiritsani ntchito mpira wochita masewera olimbitsa thupi potsetsereka ndikusunga mosavuta kuti musawoneke mukamaliza.
Ophunzitsa mphamvu zambiri amagwiritsa ntchito dongosolo logawanika momwe amagwirira ntchito kumtunda kwa thupi tsiku limodzi ndi thupi lapansi lotsatira. Nthawi zambiri tsiku lachitatu ndi la ab kulimbitsa thupi, cardio, kapena masewera olimbitsa thupi apadera, kenaka bwerezani momwe mukufunira masiku otsalawo. Mu dongosolo logawanika, ndizosavuta kukumbukira zomwe mukuchita tsiku liti, ndipo pali kusinthasintha kwa kayendetsedwe ka ziwalo za thupi zomwe mumasankha kuchokera ku masewera olimbitsa thupi kupita ku masewera olimbitsa thupi.
Pali njira yomwe ikukula yochitira masewera olimbitsa thupi tsiku lililonse., yomwe ndi njira yotheka ngati simungathe kuchita masewera olimbitsa thupi tsiku lililonse.
Mwachitsanzo, ngati mutha kuchita masewera olimbitsa thupi masiku awiri pa sabata, kugwiritsa ntchito njira yogawanitsa wamba kumatanthauza kuti thupi lanu lakumtunda ndi lakumunsi lidzagwira ntchito kamodzi kokha.
Kuchita masewera olimbitsa thupi kawiri pa sabata kumakhudza chirichonse kawiri, kuonjezera mtengo wa nthawi yomwe yagwiritsidwa ntchito.
Kaya mukukonzekera zolimbitsa thupi ziwiri pa sabata kapena kupitilira apo, chofunikira ndikukhala osasinthasintha ndikuzindikira kuti kupita patsogolo kumatenga nthawi - palibe chomwe chimachitika usiku umodzi. Mukangoyamba kuwona zotsatira, mutha kukhala olimbikitsidwa kwambiri ndipo izi zidzakupititsani patsogolo.
# 3. HIIT (Maphunziro Apamwamba Apakati)
Kukongola kwa HIIT (High Intensity Interval Training) ndi momwe zimasinthira komanso kupita patsogolo. Mungaganize kuti simungathe kulimbitsa thupi lanu mosalekeza mphindi 10 zokha patsiku, koma sizowona.
Mwachitsanzo, tiyerekeze kuti mukudutsa mphindi ziwiri. Kuchuluka kwa ntchito zomwe mungathe kuchita mumphindi ziwirizo kumawonjezeka pang'onopang'ono pakapita nthawi, ngakhale mutakhala ndi masiku ochepa owala kwambiri.
Mukafika pachimake (chomwe chili chochulukirapo kuposa momwe mukuganizira), mutha kupitiliza kukonza thanzi lanu pokwaniritsa mawonekedwewo. Kugwiritsa ntchito mawonekedwe oyenera kumawonjezera zovuta zamasewera aliwonse. Mukakhazikika (zomwe zikutanthauza kuti sipadzakhalanso kukula kapena kupita patsogolo), mutha kuphatikizira zovuta zina zamasewera anu.
Mutha kusintha masewera anu a HIIT mosavuta chifukwa mutha kumaliza nthawi yanu ndi masewera olimbitsa thupi osiyanasiyana. Gawani zochita zanu zolimbitsa thupi m'masiku osiyanasiyana ndikusinthira kumtunda ndi kumunsi kwa thupi lanu. Mutha kuphatikizira mayendedwe ambiri athunthu tsiku limodzi momwe mungathere.
Kusuntha kwa thupi lonse kumaphatikizapo matabwa, okwera mapiri, ma burpees, ngakhale ma jacks odumpha.
En masewera olimbitsa thupi a HIIT, mudzachita nthawi zanu mwamphamvu momwe mungathere. Chitsanzo cha maphunziro a HIIT kwa oyamba kumene atha kukhala chinthu chofunikira monga:
- Mphindi 2 za kukankha-ups
- 30 masekondi kupuma
- Mphindi 2 za mapapu kapena mapapu
- 30 masekondi kupuma
- Mpando wa mphindi 2 ukudumphira
- 30 masekondi kupuma
- Mphindi 2 wokhala panjinga
- 30 masekondi kupuma
Mumalimbitsa thupi bwino, m'mphindi 10 zokha, ndipo mutha kuwona momwe mukuyendera sabata iliyonse.
Osadandaula ngati simungathe kuchita zambiri nthawi iliyonse poyamba. Luso lanu ndi mphamvu zanu zidzakula pang'onopang'ono ngati mupitiriza chonchi. Mwachitsanzo, ngati mutha kukankha-kankhira kawiri patsiku loyamba, zili bwino. Chitani zokakamiza ziwiri (ndiyeno kupumula kwa masekondi angapo) kangapo momwe mungathere mumphindi ziwiri. Musataye mtima; Mudzadabwa momwe luso lanu limakulirakulira.
# 4. Zochita zolimbitsa thupi
Zimene makolo anu ankadziwa calisthenics, mungadziwe ngati masewera olimbitsa thupi. M'zaka khumi zapitazi, masewera olimbitsa thupi ayamba kukhala opanga kwambiri kuposa zaka zapitazo. Ndi dzina latsopanolo abwera ndi chidwi ndi zosangalatsa zolimbitsa thupi zomwe zingapangitse thupi lanu kukhala lokhudzidwa.
Mudzawona zolimbitsa thupi zambiri muzolimbitsa thupi za HIIT, koma simuyenera kudzitsekera nokha pakanthawi kochepa kapena mwamphamvu kwambiri. Simuyeneranso kuchepetsa kulimbitsa thupi kwanu kuchipinda chanu chochezera kapena garaja ngati simukufuna.
Pitani ku paki kapena kusukulu ya pulayimale yomwe imalola anthu kugwiritsa ntchito bwalo lamasewera tsiku lasukulu likatha. Kusintha kwa mawonekedwe kumasokoneza chisangalalo ndikuwonjezera chinthu chosangalatsa. Yesani mipiringidzo yofananira, mipiringidzo ya nyani, ndi mphete kuti muyambe masewera olimbitsa thupi tsikulo.
Kuti mupeze malingaliro ndi zolimbikitsa, lingalirani kujowina magulu olimbitsa thupi pa intaneti. Mutha kugawana nkhani, kuphunzira malangizo, ndikulimbikitsana wina ndi mnzake.
#5 Yoga
Zingakhale zosangalatsa kuchita yoga ndi gulu la anthu osawadziwa, kapena zingakhale zopweteka kwambiri. Kunyumba, mutha kuchita zomwe mumakonda za yoga osadandaula za ziwalo za thupi zomwe mumaphunzitsa kapena ngati zovala zanu zolimbitsa thupi zili zoyenera.
Masewero a Yoga sakhala othandiza kwambiri ngati masewera olimbitsa thupi omwe tawatchulawa, koma kafukufuku akuwonetsa kuti ndiabwino ngati masewera olimbitsa thupi otambasula ndi kulimbikitsa [ * ]. Ndi njira yolimba kwa iwo omwe akufunikira zolimbitsa thupi zochepa chifukwa cha zovuta zaumoyo monga kusalinganika kwa mahomoni, matenda a endocrine kapena kuvulala kwam'mbuyomu.
Pali chiwerengero chododometsa cha mapulogalamu a yoga omwe mutha kutsitsa pafoni kapena piritsi yanu. Ubwino wogwiritsa ntchito pulogalamu yowongolera ma yoga anu ndikuti mutha kuyika foni yanu mainchesi angapo kuchokera kumaso anu, kuti mutha kuwona bwino mawonekedwe. Osayesa kusunga buku lotsegula kapena kukankha khosi kuti muwonere TV.
N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika?
Wonjezerani mlingo wa masewera olimbitsa thupi, pamene mukutsatira zakudya za ketogenic, imathandiza kutentha masitolo anu a glycogen (shuga wosungidwa) kuti muthe kupita ku ketosis.
Glycogen ikatha, ndipo simukuwonjezeranso mwa kudya chakudya, thupi lanu limasinthira ku mafuta oyaka kuti mupeze mphamvu.
Kuchita masewera olimbitsa thupi nthawi zonse kumapereka ubwino wina, monga:
- Kwezani wanu insulin sensitivity (china chabwino), monga momwe zasonyezedwera mu phunziro ili,
- Kutalikitsa ma telomeres anu, zomwe zingatalikitse moyo wautumiki.
- Wonjezerani mlingo womwe mumawotcha mafuta.
Komwe mungayambire maphunziro anu kunyumba
Chabwino, mwaganiza zoyesa kuchita masewera olimbitsa thupi kunyumba, koma mumaganiza bwanji koyambira? Mwamwayi, pali yankho losavuta la izo.
Yambani ndi mayendedwe omwe angakuwonetseni kubweza kwachangu komanso kofunikira kwambiri pakuwononga nthawi yanu. Izi zikutanthauza kuyika magulu anu akuluakulu a minofu kuti azigwira ntchito poyamba, monga ma quads, glutes, ndi abs. Kusunga minofu yayikuluyi yotanganidwa idzayika yambani ng'anjo yanu yoyaka mafuta, kotero mutha kulimbikitsidwa ndi onani zotsatira zanu zoyamba.
Ngakhale kuli kofunika kukumbukira kuti zotsatira za nthawi yomweyo sizowona, kuwona kupita patsogolo kungayambitse chizolowezi chanu chatsopano ndikukupangitsani kukhala wofunitsitsa kuchita bwino.
Mukatha kuwonjezera mayendedwe ambiri, mutha kuwonjezera masewera olimbitsa thupi ang'onoang'ono a thupi lanu.
Pamapeto pake, mudzayamba kuyimirira. Izi zikachitika, mutha kusintha mawonekedwe anu kapena kupanga zomwe zikuchitika kale kukhala zovuta.
Mwachitsanzo, m’malo mochita masewera olimbitsa thupi nthawi zonse, mukhoza kuchita masewera olimbitsa thupi a mwendo umodzi, pistol squats, kapena pulse squats. Mu pulse squats, mumachita squat yanu yoyambira koma osabwerera pomwe mudayambira. Mumakhala pamalo otsika ndikupopera theka kwa nthawi yonse yoyenda.
Kusintha kosavuta kumawonjezera zovuta zanu ndikukulepheretsani kuchotsa mapiri.
Dzipatseni mphamvu zama protein musanayambe maphunziro
Mukakhala pazakudya za ketogenic, mutha kukhala ndi mphamvu zochepa zolimbitsa thupi, koma sichifukwa chokhacho chomwe mungafune kutenga chowonjezera cha mapuloteni.
Mapuloteni amathandiza kuchepetsa thupi ndi kuchepa kwa mafuta a thupi mwa gawo chifukwa cha kutentha kwake kwakukulu, kutanthauza kuti mudzawotcha zopatsa mphamvu kuti zigayidwe ndikuzimitsa.
Poyerekeza ndi zakudya zina zotsika zama protein, zakudya zamapuloteni zasonyezedwa kuti ziwonjezere kukhuta ndi kuchepetsa chilakolako.
Kuphatikiza zakudya ndi mapuloteni kumathandizanso kuti mukwaniritse zosowa zanu macros, zomwe zingakhale zovuta kwa oyamba kumene pazakudya za ketogenic.
Okonzeka kuwotcha mafuta ndi masewera olimbitsa thupi kunyumba
Monga mukuonera, sikuti mumangogwiritsa ntchito zolemera kapena makina opangira masewera olimbitsa thupi okwera mtengo kwambiri mukamalimbitsa thupi kunyumba.
Mutha kuwotcha zopatsa mphamvu, kusintha mawonekedwe a thupi lanu, ndi kusangalala momwe mungathere ndi masewera olimbitsa thupi kunyumba, mwinanso kuposa ku masewera olimbitsa thupi. Ndizotsika mtengo, zimapulumutsa nthawi, ndipo zimakupatsani ufulu wofufuza njira zatsopano zochitira masewera olimbitsa thupi.
Mutha kuphatikizira zosiyanasiyana muzolimbitsa thupi zanu sabata iliyonse posakaniza ndi kufananiza mitundu ya maphunziro. Mungafune kuchita masewera olimbitsa thupi masiku awiri pa sabata ndikumaliza sabata yonseyo ndi cardio, HIIT, kapena kuphunzitsa kulemera kwa thupi.
Kusintha zinthu kumathandiza kuti masewera anu azikhala atsopano popanda kutaya mphamvu. Muli ndi ufulu wambiri pazochita zanu zophunzitsira ndipo mutha kuzisintha kuti zigwirizane ndi ndandanda yanu, zosowa ndi zolinga zolimbitsa thupi.
Kumbukirani: maphunziro omwe mumachita mosasinthasintha ndi othandiza 100% kuposa maphunziro omwe mumangoganizira. Manyazi, mavuto azachuma, kapena kunyong'onyeka siziyenera kukhala chotchinga kuti thupi lanu likwaniritse maloto anu. Lero ndi tsiku loyamba, ndiye ganizirani kuti mutani nalo?