Njira yabwino yopezera thupi labwino la toned

Thupi langwiro logwirizana ndi loto la amayi ambiri omwe amavutika ndi kudzikundikira kwa mafuta m'madera ena a thupi.Mafuta awa omwe ndi ovuta kutha sangakhudzidwe kwambiri ndi zakudya. madera enieni a thupi ndipo mumapeza bwanji thupi logwirizana lomwe aliyense amalota za mkazi ??

Masewera amtundu uliwonse ndi ofunika kwambiri kwa thupi la munthu, chifukwa sikuti amathandiza kuti magazi aziyenda komanso kuwotcha zopatsa mphamvu, komanso amathandizira kuti thupi likhale lolimba komanso lolimba.

Zochita zolimbitsa thupi zomwe anthu amachita zimasiyana, ndipo zimasiyana pakati pa zosowa za munthu wina ndi mnzake. Ena amapeza nthawi yochita masewera olimbitsa thupi kapena makalasi ochita masewera olimbitsa thupi, pamene ena amakonda kupanga pulogalamu yawoyawo.

Mulimonse momwe zingakhalire, munthuyo akufunafuna njira zochepetsera malo enaake m'thupi osati ena, kapena kupanga mawonekedwe ake omwe amakonda.

Pankhani imeneyi, mphunzitsi wa masewera Hilda Al-Hammal Salha anatsimikizira kuti "kugwira ntchito pa gawo linalake la thupi kumafuna kugwira ntchito pa thupi lonse ndikuyang'ana mbalizi mosiyana malinga ndi zosowa za munthu aliyense," ndikuwonjezera kuti. "Zochita zolimbitsa thupi zimagawidwa pakati pa masewera olimbitsa thupi a Cardio ndi zolimbitsa thupi, koma zotsatira zomaliza mu Kuchepetsa thupi ndikulimbitsa thupi kumakhala mwachangu.

Musanalowe mumtundu uliwonse wa masewera olimbitsa thupi, kutaya mafuta m'dera linalake la thupi, ziyenera kudziwidwa kuti masewera ayenera kutsagana ndi zakudya zopatsa thanzi, malinga ndi:

Wonjezerani mapuloteni muzakudya, zomwe zimagwira ntchito kwa nthawi yayitali kuti muchepetse mafuta a thupi.

- Khalani kutali ndi shuga ndi shuga wowonjezera

- Kuchepetsa chakudya chamafuta

- Idyani zakudya zokhala ndi fiber

Pambuyo pake, muyenera kudziwa kuti masewera olimbitsa thupi a Cardio amagawidwa m'magawo angapo:

Kuyenda (treadmill), kudumpha chingwe, Elliptical, kuthamanga, kupalasa njinga ndi masewera olimbitsa thupi a Aerobic.

Tsopano, ndizotheka kulankhula za calisthenics m'malo otsatirawa:

1- Mimba: Malowa ndi amodzi mwa malo ofunikira kwambiri m'thupi momwe munthu amafunira kuchotsa mafuta, koma chomwe chiyenera kudziwika ndikuti ubwino wa chakudya umakhudza makamaka mapangidwe a mafutawa. Choncho, muyenera kutsatira zakudya limodzi ndi cardio ntchito kuwonjezera m`mimba ndi m`chiuno ntchito.

2- M'munsi mwa thupi Mbali yapansi ya thupi imaphatikizapo chiuno, ntchafu ndi matako. Azimayi nthawi zonse amavutika ndi vuto la kuchotsa mafuta m'madera awa. Choncho, tikulimbikitsidwa kuwonjezera masewera olimbitsa thupi ku masewera omwe tawatchula kale. Zochita zolimbitsa thupi zimatha kuonjezedwanso chifukwa zimathandiza kumangitsa ndi kulimbikitsa minofu ya mapazi ndi matako.

3- Masewero a Hands Triceps ndi Biceps adathandizira kulimbitsa gawo la manja ndikuletsa kugwa pakapita nthawi.

Pankhani imeneyi, Salha ananena kuti “chiwerengero cha anthu ochita masewera olimbitsa thupi aliwonse chimabwerezedwa ka 10, ndipo anawonjezera kuti njira yowonjezerera chiwerengerochi imasiyanasiyana malinga ndi cholinga, kaya kunenepa kapena kuchepa. Ikugogomezeranso "kufunika kochita masewerawa motsogoleredwa ndi mphunzitsi, chifukwa amatha kupweteka kapena kupweteka kwa disc, ngati akuchitidwa molakwika."

Ngakhale kuti kafukufuku wa sayansi wasonyeza kuti anthu omwe amachita masewera olimbitsa thupi XNUMX koloko madzulo amagona bwino kuposa ena. Komabe, Salha ananena kuti “mayankho a thupi amasiyanasiyana malinga ndi munthu, koma m’mawa ndi masana ndi nthaŵi yabwino kwambiri yochitira masewera olimbitsa thupi.”

Ndipo ngati munthuyo akuyenera kuchita masewera olimbitsa thupi masana kapena usiku, "ndi bwino kukhala maola atatu asanagone, chifukwa masewerawa amawonjezera kugunda kwa mtima ndi kupopa magazi m'thupi. Motero, kutentha kwa thupi kumakwera, ndipo mlingo wa cortisol umakwera nawo, zomwe zimakhudza kagonedwe.”

Ponena za nthawi yoti munthu apeze chotulukapo chimene akufuna, mphunzitsi wa zamasewerayo ananena kuti “kufunika kochita masewera olimbitsa thupi kuyambira ola limodzi mpaka ola limodzi ndi theka, mwina katatu pa mlungu ndiponso kupitirira ka XNUMX pa mlungu.” kukwaniritsa cholingacho kumafuna kuleza mtima ndi nthawi, molingana ndi kuyankha kwa thupi lililonse