imodzi. Kodi Kuyenda Mwachangu Ndi Kuthamanga Kungakuthandizeni Kuchepetsa Mafuta Pantchafu?
awiri. Kodi Ma Squats Angathandize Kuchepetsa Mafuta A M'ntchafu?
3. Kodi Mapapu Angakupangitseni Ntchafu Yanu Kuwonda?
Zinayi. Kodi Pali Zochita Zolimbitsa Thupi Zachindunji?
5. Kodi Kusambira Kungathandize Bwanji Kuchepetsa Mafuta a M'ntchafu
6. Kodi Kusintha Kwa Madyedwe Anu Kungakuthandizeni Bwanji Kuwotcha Mafuta A Ntchentche?
7. FAQs: Momwe Mungachepetsere Mafuta a M'ntchafu
Palibe kutsutsa mfundo yakuti chiuno ndi ntchafu zimakhala zovuta kwa amayi. Kupatula apo, awa ndi mawanga omwe amawoneka kuti akuvutika kwambiri ndi mafuta ochulukirapo. Chifukwa chake, ngakhale simuyenera kukhala ndi chidwi chofuna kupeza 'nja ya ntchafu', mutha kuyesetsa kuti muchepetse mafuta ochulukirapo m'chiuno ndi ntchafu zanu. Koma, choyamba, muyenera kupanga ovalolo kuwonda njira mmene kuchepetsa mafuta a ntchafu mogwira chomwe chimaphatikiza zakudya ndi masewera olimbitsa thupi.
Nayi chitsogozo chofunikira chomwe chikuwonetsa momwe mungachepetsere mafuta a ntchafu.
1. Kodi Kuyenda Mwachangu Ndi Kuthamanga Kungathandize Kuchepetsa Mafuta A M'ntchafu?
Kuyenda mwachangu kumalimbikitsidwa nthawi zonse ndi akatswiri olimbitsa thupi chifukwa cha zopindulitsa zake zambiri. Simufunika zida zapamwamba za izi, ingovalani ophunzitsira abwino. Maphunziro angapo padziko lonse lapansi akuwonetsa momwe kuyenda mwachangu kungakupangitseni kukhala wathanzi komanso wathanzi. Tengani kafukufuku wochitidwa ndi ofufuza a ku yunivesite ya Virginia, amene anasonyeza kuti akazi amene ankayenda maulendo aafupi katatu pamlungu (kuphatikizanso aŵiri aatali, oyenda pang’onopang’ono) anataya kuwirikiza kasanu. mafuta m'mimba kusiyana ndi omwe amangoyenda pang'onopang'ono masiku asanu pa sabata.
Kuyenda mwachangu kungathandizenso kagayidwe kanu kagayidwe. Kuti tifotokoze momveka bwino mfundoyi, kuyenda mofulumira kumatha kunyenga thupi lanu kuti lilowe m'malo osungiramo mafuta kuti mupeze mphamvu. Pochita izi, mumapanga minofu ndikukweza kuchuluka kwa metabolism yomwe imathandizira kuwotcha ma calories ochulukirapo tsiku lonse ngakhale simukuchita masewera olimbitsa thupi. Kuyenda mwachangu kumawonedwanso ngati masewera olimbitsa thupi a cardio. Malinga ndi bungwe la The Stroke Association, kuyenda mwachangu kwa mphindi 30 tsiku lililonse kumathandiza kuthana ndi kuthamanga kwa magazi komanso kuchepetsa mwayi wa sitiroko ndi 27 peresenti.
Chofunika kwambiri, kuyenda mwachangu kungakuthandizeni kumveketsa miyendo yanu komanso kuchepetsa mafuta a ntchafu. Kuyenda kumamveketsa ng'ombe zanu, quads ndi hamstrings ndikukweza glutes.
Chifukwa chake, nayi momwe mungayambitsire mayendedwe ogwira mtima, malinga ndi akatswiri:
- Yambani ndi magawo oyenda mphindi 20 osachepera katatu pa sabata. Pang'onopang'ono onjezerani maulendo oyenda mphindi 30 patsiku.
- Konzani mtunda kapena nthawi, kutengera momwe thupi lanu lilili. Cholinga chiyenera kukhala pa liwiro.
- Pitani kuukadaulo wovala womwe ungayang'anire mayendedwe anu ndikukulimbikitsani.
- Pezani bwenzi loyenda, kuti mulimbikitse zina.
- Lowani nawo mpikisano kapena kuyenda kwachifundo, mukamamva kuti mukusangalala ndi kuyenda mwachangu.
- Mutha kuwonjezera kukana. Mwachitsanzo, mukhoza kunyamula a chikwama cholemera. Izi ndikungopangitsa kuti muzichita zambiri.
Kuthamanga nakonso kungapereke zotsatira zabwino, monga kuchepetsa mafuta a ntchafu. Mwa zina, kuthamanga kungathandize kulimbikitsa quadriceps, hamstring, chiuno, ng'ombe ndi gluteus maximus minofu. Ingoonetsetsani kuti mwapeza nsapato zabwino pa izo. Koma kumbukirani kuti pali zoopsa zina zomwe zimachitika mukathamanga. Choncho, tenthetsani ndikukhala ndi zida zoyendetsera bwino.
Mtundu wa Pro: Muyenera kukhala ndi kaimidwe kabwino poyenda. Osanyozeka.
2. Kodi Ma Squats Angathandize Kuchepetsa Mafuta a M'ntchafu?
Mutha kuyitcha squats bwenzi lapamtima la mtsikana! Mwa zina, ma squats amatha kuonetsetsa kuti ntchafu zowonda, miyendo yachigololo ndi matako owoneka bwino. Akatswiri amanena kuti ngati mukufuna kuchepetsa mafuta a ntchafu, ma squats ayenera kukhala mbali yachizoloŵezi cha thupi lanu. Izi makamaka chifukwa squats ndi masewera olimbitsa thupi ndipo kotero iwo ali okonzeka bwino kugwira ntchito minofu yonse mu ntchafu zanu; gawo lapamwamba la miyendo yathu limapangidwa ndi quadriceps, hamstrings, hip addductors (minofu ya chigoba yomwe imapezeka mu ntchafu) ndi abductors (makamaka, minofu yomwe kugunda kwake kumayenda chiwalo) ndi squats zingathandize kuti azigwira ntchito mowonjezera potero zimapangitsa kuti ntchafu zathu ziwoneke bwino komanso zochepa. Kunena zochulukira, ma squats amakupangitsani kuwotcha ma calorie ochulukirapo - osanena kuti, mukawotcha kwambiri, mumataya mafuta ambiri. Kuphatikiza apo, ma squats amatha kukuthandizani kuchotsa cellulite wosafunika komanso wonyansa. Popanga kukakamiza kwina kwa ziwalo zamkati za m'munsi mwa thupi, ma squats amathandizira kagayidwe kachakudya ndikuonetsetsa kuti matumbo akuyenda bwino. Ma squats ndi njira yabwino yolimbikitsira minofu yam'mapapo chifukwa imaphatikiza minofu yanu yam'mbuyo ndi yam'mbuyo.
Popeza ma squats ndi okhudza kukhazikika, amaonetsetsa kuti azikhala bwino. Koma pali chenjezo: Ngati simukuchita squats moyenera, simupeza phindu lomwe mukufuna.
Ndiye pali china chake chotchedwa enhanced squats. Mutha kuwonjezera zolemera kuti squats ikhale yogwira mtima. Mutha kugwira ma dumbbells pamapewa anu. Chilichonse chomwe mungachite, funsani mphunzitsi wanu poyamba.
Pallab Biswas, woyang'anira malo ochitira masewera olimbitsa thupi, Solace, Kolkata, akuwonetsa njira izi za squats:
- Imani chilili ndi mapazi anu motalikirana m'lifupi mwa phewa limodzi.
- Kuchokera pamenepo, mutha kukulitsa kapena kuchepetsa momwe mumakhalira, kutengera minofu yomwe mukulunjika - mawonekedwe okulirapo amagwirira ntchito ma hamstrings ndi glutes, pomwe kaimidwe kocheperako kamagwira ntchito quads.
- Lozani zala zanu kunja pang'ono, chifukwa izi zimathandizira kukhazikika kwanu.
- Sungani mikono yanu patsogolo panu.
- Kanikizani m'chiuno mwanu, ndikuweramitsa pang'onopang'ono mawondo anu mpaka madigiri 90.
- M'malo mongogwada pansi, mukufuna kumangirira m'chiuno ngati kuti mwakhala pampando wosawoneka.
- Pitirizani kupindika mpaka zingwe zanu zikufanana ndi pansi. Mawondo anu sayenera kupitirira nsonga za zala zanu.
- Kulemera kwa thupi lanu kuyenera kuyang'ana zidendene zanu osati zala zanu. Izi zikuthandizani kuti muthamangire mozama.
- Sungani msana wanu mowongoka ndikuyang'ana kutsogolo.
- Ndikofunikira kwambiri kuti msana wanu ukhale wowongoka pamene mukugwedezeka, apo ayi mukhoza kuyika zovuta zosafunikira pamsana zomwe zingayambitse kukoka minofu kapena disc herniated.
- Kusunga chifuwa chanu m'mwamba ndi maso anu kuloza kutsogolo kudzakuthandizani kuti msana wanu ukhale wowongoka pamene mukugwedezeka.
- Yesetsani kusunga minofu ya m'mimba mwanu pamene mukuchita masewera olimbitsa thupi.
- Pang'onopang'ono kukwera pamalo oyambira.
- Imani pang'ono pansi pa squat, kenaka nyamukani pang'onopang'ono kubwerera kumene munayambira. Sungani msana wanu molunjika ndikukankhira mmwamba kuchokera ku zidendene zanu.
Mtundu wa Pro: Pumulani kwa mphindi imodzi pakati pa squats.
3. Kodi Mapapu Angakupangitseni Ntchafu Yanu Kuwonda?
Monga squats, mapapo ndi masewera olimbitsa thupi omwe amatha kuchitika kulikonse. Ngati muwachita bwino, mapapu amatha kukhala othandiza kwambiri kuchepetsa mafuta a ntchafu. Musanayambe kupuma, funsani katswiri wolimbitsa thupi yemwe angakutsogolereni. Muyenera kusamala - musapumitse minofu kapena mafupa anu.
Nayi njira yofunikira, monga momwe akatswiri amanenera: Choyamba, kumbukirani kusunga thupi lanu lakumtunda mowongoka, mapewa kumbuyo. Pumulani, khalani mmwamba chibwano chanu. Yang'anani molunjika ndikuyesera kuyang'ana pa mfundo inayake - osayang'ana pansi. Tsopano yendani kutsogolo ndi mwendo umodzi, tsitsani m'chiuno mwanu mpaka mawondo anu atapindika pafupifupi 90-degree angle. Kumbukirani kuti bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu. Onetsetsaninso kuti bondo lanu lina lisakhudze pansi. Bwererani kumalo oyambira.
Pallab Biswas, woyang'anira masewera olimbitsa thupi, Solace, Kolkata, akuwonetsa njira izi kuti mupumule bwino:
- Imirirani, mowongoka. Ikani manja anu m'chiuno mwanu kuti muwonjezere zina, ngati pakufunika.
- Ikani mwendo wanu wakumanja kutsogolo, wakumanzere kumbuyo, ndikupinda mwendo wanu wakumanja pabondo, ndikupanga ngodya ya 90 degree.
- Kuti mupewe kuvulala, onetsetsani kuti bondo lanu lakumanja silikupitilira phazi lanu.
- Lembani kulemera kwanu pansi pa zidendene zanu.
- Dinani kumbuyo komwe mudayambira.
- Malizitsani kuchuluka komwe mukufuna kubwereza (ma reps) kenako sinthani miyendo.
Mtundu wa Pro: Mukhozanso kuchita mapapu ndi belu wosayankhula m'manja mwanu.
4. Kodi Pali Zochita Zolimbitsa Thupi Zachindunji?
N’zoona kuti pali zinthu zina zolimbitsa thupi zimene zimaloza mbali zinazake za thupi lathu. Akatswiri amati mpira mlatho kuchepetsa ntchafu mafuta. Kusunthaku kumayang'ana ntchafu zamkati ndi hamstrings, malinga ndi Biswas. Amalangiza njira zotsatirazi:
- Kuti mupange mpira mlatho, gonani chagada ndi mapazi anu pansi ndi mawondo opindika. Mikono yanu ikhale yomasuka pambali panu.
- Ikani mpira pakati pa mawondo anu. Finyani mawondo anu pa mpira kuti mugwire ntchafu zanu zamkati.
- Kwezani m'chiuno mwanu pansi, pamwamba momwe mungathere, mukufinya mpirawo. Gwirani, ndiye pansi. Bwerezani izi 10-15 nthawi.
Mtundu wa Pro: Zolimbitsa thupi zilizonse zomwe zimayang'ana mbali zina za thupi lanu ziyenera kuchitidwa ndi chitsogozo choyenera kuchokera kwa ophunzitsa zolimbitsa thupi.
5. Kodi Kusambira Kungathandize Bwanji Kuchepetsa Mafuta a M'ntchafu?
Kusambira kungakhale njira yabwino yochepetsera mafuta a ntchafu ndikuwongolera miyendo yanu. Mukamasambira, minofu yanu yonse imagwira ntchito. Akatswiri amati zikwapu zina zosambira zimatha kukhala zothandiza kwambiri pochepetsa mafuta a ntchafu. Tengani zikwapu m'mawere. Momwe mumathamangira m'madzi mukamamenya mabere kungathandize kukweza ntchafu ndi m'chiuno mwanu.
Mtundu wa Pro: Phunzirani masewera olimbitsa thupi a aqua, omwe angakhale abwino kwambiri pochepetsa mafuta a ntchafu.
6. Kodi Kusintha Kwa Madyedwe Anu Kungakuthandizeni Bwanji Kuwotcha Mafuta A Ntchentche?
Mosakayikira, kuyang'anira zakudya zanu ndizofunikira kwambiri pa njira yanu yochepetsera thupi. Ndipo izi zikuphatikizapo kuchepetsa mafuta a ntchafu. Muyenera kuyamba ndi kukaonana ndi katswiri wazakudya kaye. Chotsatiracho chikhoza kulembera tchati chopanda chitetezo chazakudya mutadziwa momwe thupi lanu lilili. Osagwa chifukwa cha zakudya zamafuta - izi sizikutanthauza kuti zakudya zonse zodziwika bwino ndizoyipa. Osangodzipangira nokha. Komanso, tsatirani njira zina zoyendetsera zakudya. Mwachitsanzo, musadziphe ndi njala kapena musadye mopambanitsa. M'malo mwake, sungani magawo anu a chakudya. Kuwongolera gawo kungakuthandizeni kuchepetsa thupi chifukwa zikutanthauza kuti mukudya zochepa zopatsa mphamvu. Chinyengo ndi kudya moyenera kuti mphamvu zochokera ku chakudya zigwiritsidwe ntchito ndi thupi lanu ndipo zisasungidwe ngati mafuta.
Pewani kudya zakudya zopangidwa ndi zinthu monga soda, tchipisi ndi mabisiketi; m'malo mwake muziganizira kwambiri za zakudya zophikidwa kunyumba. Pewani chizoloŵezi chofuna kudya pakati pa chakudya. Ngati mukuyenera kudya china chake, pitani zakudya zopatsa thanzi monga batala wa mtedza kapena zothira zokhala ndi yoghuti pazakudya za tirigu wathunthu. Pomaliza, imwani madzi ambiri - akatswiri amalimbikitsa osachepera malita 2-4 patsiku.
Mutha kuganiziranso zazakudya zotsika kwambiri za carb, koma kachiwiri, funsani katswiri wazakudya zanu kaye:
Zakudya za Atkins: Uwu mwina ndiwo mtundu wotchuka kwambiri wazakudya zotsika kwambiri za carb, zomwe zikulembedwa kuyambira koyambirira kwa 70s. Zosintha zingapo zatsatira m'zaka makumi angapo zapitazi. Kwenikweni, izi zimalonjeza kuwotcha mwachangu mafuta podzipha ndi njala ya ma carbs. Kupanda ma carbs, thupi limatengera mafuta kuti lipeze mphamvu komanso mafuta ambiri omwe mumawotcha, kulemera kwanu kumachepa. Mitundu yatsopano yazakudya za Atkins sizimaletsa mafuta, koma zimalimbikitsa kudya kwa tsiku ndi tsiku kwa 20-25g. Izo ndithudi zimatsatiridwa mu magawo. Pali mikangano yochulukirapo malinga ndi zakudya za Atkins. Zina mwa zoopsazi ndi monga chizungulire, kusowa tulo, nseru komanso kudzimbidwa. Kudya zakudya zomanga thupi zomanga thupi ndi mafuta okhutiritsa kungayambitsenso chiwopsezo cha matenda a mtima.
Keto: Ndi chakudya chochepa kwambiri cha carb, komwe kutsindika kwathunthu kumadya mapuloteni ndi mafuta. Zakudya zimakakamiza thupi kuwotcha mafuta chifukwa mutha kudalira ma carbs. Zinthu zofunika kuzipewa pazakudyazi ndi mpunga, roti, pasitala, shuga ndi buledi kapena mabisiketi. Ndipo zakudya zomanga thupi zimaphatikizidwa muzakudya - monga dzira, nsomba, nkhuku ndi ma pulse. Akuti zakudya za keto zimatha kupangitsa anthu kutaya 6-8 kgs pamwezi kapena kuposerapo.
Zakudya za Paleo: Fomu iyi imakhulupirira kuti muphatikizepo zakudya zanu zomwe zidalipo zisanachitike kusintha kwa mafakitale. Zili ngati kubwerera ku zomwe makolo athu a nthawi ya paleolithic adadya. Kwenikweni, chakudyacho chimakhala chochepa kwambiri m'ma carbs ndipo chimayang'ana kwambiri kudya nyama, masamba, tubers, nsomba zam'madzi, mtedza ndi mbewu. Kuonjezera apo, zimachotsa zakudya zonse.
Mtundu wa Pro: Kuwongolera magawo ndi zakudya zopatsa thanzi zitha kukulitsa kuyesetsa kwanu kuti muchepetse thupi komanso kuchepetsa mafuta a ntchafu.
FAQs: Momwe Mungachepetsere Mafuta a M'ntchafu
Q. Kodi kupalasa njinga/njinga kungathandize kuchepetsa mafuta a ntchafu?
KWA. Kwa thupi laling'ono losasinthika, kupalasa njinga kapena kupalasa njinga ndi njira yabwino kwambiri. Ngati munali mwana, bweretsani chizolowezicho. Akatswiri amanena kuti kupalasa njinga kapena kupalasa njinga kumapangitsa kuti minofu yambiri ya miyendo igwire ntchito. Kuphatikiza apo, kuyendetsa njinga kumatha kutentha pafupifupi ma calories 400 pa ola - kotero mutha kuonda ndikuchepetsa mafuta a ntchafu. Jhum Jhum R Shirali, mlangizi wa masewera olimbitsa thupi a Solace, Kolkata, 'American College of Sports Medicine imalimbikitsa kuchita masewera olimbitsa thupi mphindi 30 osachepera masiku asanu pa sabata. Kaya mukuyenda, kusambira, kapena kuzungulira, ndikofunikira kusankha mtundu wa masewera olimbitsa thupi omwe mungathe kuchita pang'onopang'ono kuti mtima wanu uyambe kugunda komanso kuti muwotche kwambiri kalori. Chimodzi mwa zabwino kwambiri masewera olimbitsa thupi pakuti miyendo ndi njinga. Kutsika kochepa kumathandiza makamaka kwa oyamba kumene, ndipo sikumangirira mawondo. Kuyendetsa njinga kumapangitsanso kupirira kwa minofu mu hamstrings, ng'ombe, glutes (gluteal muscles) ndi quadriceps.'
Q. Kodi yoga ingathandize kuchepetsa mafuta a ntchafu?
KWA. Akatswiri olimbitsa thupi amati pali ena abwino kwambiri asana monga utkatasana ndi janu sirsasana zomwe zingakuthandizeni kutaya mafuta a ntchafu. Koma musawayese nokha. Kukambirana ndi mphunzitsi woyenera wa yoga ndikofunikira.
