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Kodi ma jinzi anu akukwanira pang'ono? Kodi mukudandaula za mafuta owonjezera omwe amapezeka m ntchafu yanu ndikuganiza momwe mungawotchere bwino? Musadandaule kenanso, m'nkhani ino tikambirana za masewera olimbitsa thupi kuti muchepetse mafuta am'ntchafu.
Ndi zachilendo komanso zathanzi kukhala ndi mafuta amthupi ndipo pamafunika kuchuluka kokha kuti thupi ligwire bwino ntchito [1] . Koma, kupitilira apo kumatha kubweretsa zovuta zambiri.
Amuna ndi akazi onse ali ndi mafuta amthupi ndipo nthawi zambiri amadzikundikira ntchafu, m'chiuno ndi matako [ziwiri] . Azimayi, makamaka, ali ndi mafuta okhala ndi chishalo omwe amasungidwa mu ntchafu zakunja chifukwa ali ndi chiuno chokulirapo poyerekeza ndi amuna [3] .
Pali masewera olimbitsa thupi omwe angathandize kuchepetsa mafuta am ntchafu. Koma kuphatikiza pa izi zolimbitsa thupi kudya chakudya chopatsa thanzi ndikuphatikiza kusintha kwa moyo wanu ndikofunikira kukuthandizani kuti mukhale ndi zotsatira zokhalitsa.
Tinalembapo zochitika zomwe zingathandize kuchepetsa mafuta amu ntchafu.
1. Amphaka
Magulu, omwe amadziwikanso kuti mfumu ya masewera olimbitsa thupi makamaka amayang'ana ma quadriceps ndi ma hamstrings mu ntchafu ndi gluteus [4] , [5] . Kuyeserera izi kumatha kuthandiza kutulutsa ntchafu zanu ndikuchepetsa mafuta am'ntchafu.
Momwe mungachitire:
● Imani molunjika ndi miyendo yanu m'chiuno.
● Gwadani pang'onopang'ono ndi kukankhira kumbuyo gluteus wanu ndi kumbuyo kwanu molunjika.
● Tsikani mpaka ntchafu zanu zikhale zofanana ndi pansi.
● Gwirani ntchitoyi kwa masekondi 10 ndipo pang'onopang'ono nyamukani mukubwerera pamalo oyenera.
● Bwerezani zochitikazo kwa seti 10.
Langizo: Musadzichepetse nokha momwe mungapweteketse bondo lanu.
2. Magulu akuluakulu
Late squat kapena sumo squat ndi osiyana ndi squat wamba. Pampikisano wokhazikika, miyendo imayikidwa m'lifupi m'lifupi ndipo zala zakumaso zimayang'ana kutsogolo, pomwe, mu phazi lalitali mapazi ali pamiyendo yayikulu ndipo zala zake zimayang'ana mbali ya 45 madigiri. Gulu lalikulu limayang'ana minofu yamkati ya ntchafu, gluteus, quadriceps, hamstrings ndi chiuno chosinthasintha.
Momwe mungachitire:
● Imani ndikutambasula phazi lanu kupyola phewa (pafupifupi mamita atatu kapena anayi), zala zanu zimakhala ndi madigiri a 45 ndikusunga manja anu m'mbali mwanu.
● Sungani msana wanu molunjika, yang'anani molunjika ndi chifuwa mmwamba. Dzichepetseni pogwada.
● Ntchafu zanu zikafanana ndi pansi, ikani mphamvu kuzitsulo kuti ziyimire.
● Bwerezani zochitikazo kwa maulendo asanu ndi atatu.
Langizo: Onetsetsani kuti musagwedezere maondo anu.
3. Kukweza mwendo wammbali
Kwezani mwendo wam'mbali ndichizolowezi china chomwe chitha kuphatikizidwa muzochita zanu zolimbitsa thupi. Ntchitoyi imaphatikizapo kukankhira mwendo kutali ndi pakati pa thupi zomwe zimachitika mwa kugona pambali panu. Kutukula mwendo kumayang'ana ma gluteus, ntchafu ndi minofu ya m'chiuno. Izi zitha kukhala zolimbitsa thupi zochepetsera mafuta am ntchafu [6] .
Momwe mungachitire:
● Ikani mphasa pansi. Gonani kumanzere kwanu kapena kumanja, mulimonse momwe mungakhalire.
● Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi ndikutambasula miyendo yanu pamwamba.
● Ikani mkono umodzi pansi pamutu panu kuti ukuthandizeni ndipo ikani wina patsogolo panu kuti mumuthandize bwino.
● Mukamatulutsa mpweya, kwezani mwendo wanu m'mwamba momwe mungathere. Osatambasula mwendo wanu.
● Lembani mpweya ndikubwezeretsanso mwendo wanu pamalo pomwe mwayambirapo.
● Bwerezani zochitikazo maulendo 10.
Langizo: Mukamachita mwendo wakumbuyo, pewani kukweza mwendo wanu kwambiri ndikutsitsa pang'ono mukamamva kupsinjika kwanu.
Chithunzi Ref: Youtube
Zochita Zabwino 10 Zapamwamba Pamaso Otopa
4. Back / gluteus mwendo kwezani
Kukweza mwendo wam'mbuyo / gluteus ndichinthu chabwino kwambiri kwa oyamba kumene. Imagwira pa gluteus ndi minofu yolumikizana yomwe ingakuthandizeni kukwaniritsa ntchafu zowonda mosavuta kunyumba. Kuphatikiza apo, kuchita izi kudzakuthandizani kutulutsa minofu.
Momwe mungachitire:
● Ikani mphasa pansi panu. Gona moyang'anizana ndi mphasa, lowetsani zala zanu ndikuyika pamphumi panu.
● Pepani, kwezani mwendo wanu wakumanja ndikutsitsa mwendo wanuwo pomwe mukuyambira.
● Bwerezaninso masewerowa ndikusintha miyendo yanu.
● Chitani zochitikazo maulendo 10.
Langizo: Musamangobweza nsana wanu pochita izi kuti mupewe kupsinjika kumunsi kwanu.
Chithunzi Ref: Thanzi Lathanzi
5. Kutukula mwendo wakutsogolo
Kutukula mwendo wakutsogolo ndi ntchito ina yomwe ingakuthandizeni kupeza ntchafu zowonda. Ntchitoyi imagwira ntchito pa quadriceps ndi hip flexors. Mutha kuchita masewera olimbitsa mwendo wakutsogolo mukuyimirira ndikugonanso.
Momwe mungachitire:
Kuyimirira
● Imani molunjika ndikuwongolera thupi lanu mwa kuyika kulemera kwanu pa mwendo umodzi.
● Ikani zala zanu m'mapazi ndi m'mapazi, ndipo kwezani mwendo wanu wina kutsogolo ndi pansi patsogolo pa thupi lanu.
● Onetsetsani kuti miyendo yanu ndi yolunjika panthawi yochita masewera olimbitsa thupi.
● Tsopano, chitani izi posintha miyendo yanu.
● Bwerezani zochitikazo kwa maulendo 5 mpaka 10.
Langizo : Mukakweza mwendo wanu m'mwamba, osabweza thupi lanu lakumwamba. Sungani molunjika.
Kugona pansi
● Ikani mphasa pansi. Gona pansi kumbuyo kwako ndi kuyika mwendo wako wakumanja molunjika patsogolo pako ndikugwada mwendo wamanzere ndi mikono yoyikidwa pambali pako.
● Pang'onopang'ono, kwezani mwendo wanu wakumanja kufikira utafika msinkhu wofanana ndi mwendo wanu wamanzere.
● Kenako tsitsani mwendo pang'onopang'ono.
● Bwerezani izi kwa maulendo 10 ndipo chitani chimodzimodzi ndi mwendo wanu wamanzere.
Chithunzi ref: sportsinjuryclinic, olimba thupi
6. Bulu akukankha
Kuchita masewera olimbitsa thupi abulu, omwe amadziwikanso kuti kutambasula mchiuno mochita kupindika ndi maondo opindika, ndiye gawo labwino kwambiri lolimbitsa minofu yanu yolimba, gulu la minofu itatu yomwe ili m'matako. Bulu amakankha kamvekedwe, kumangitsa ndi kulimbikitsa gluteus, komwe kumakupatsani matako olimba. Ntchitoyi imayang'ana gluteus maximus, yayikulu kwambiri komanso yamphamvu kwambiri mwamphamvu mwamphamvu mwamphamvu mwamphamvu mwamphamvu mwamphamvu kwambiri.
Momwe mungachitire:
● Ikani mphasa pansi panu. Khalani pansi pazanja ndi mawondo anu kotero kuti manja anu ali pansi pa mapewa anu ndi mawondo anu molunjika m'chiuno mwanu. Sungani khosi lanu ndi msana mosalowerera ndale.
● Finyani matako anu ndipo pang'onopang'ono kwezani mwendo wanu wakumanzere kulowera padenga kwinaku mukugwada ndi kuwondoza phazi lanu.
● Bwererani pamalo abwinobwino.
● Bwerezani zochitikazo maulendo 12 mbali imodzi ndipo kenako sinthani miyendo yanu ndipo chitani chimodzimodzi.
Langizo: Mukamakweza mwendo wanu musamakweze kumbuyo kwanu. Sungani kumbuyo kwanu molunjika ndikuyang'ana pa gluteus.
Chithunzi Ref: Youtube
Zosintha Zamoyo Pochepetsa Mafuta Antchafu
Kuphatikiza zakudya ndi kuchita masewera olimbitsa thupi ndikofunikira ngati mukuyembekezera kutaya mafuta amthupi, kuphatikiza mafuta am'ntchafu. Nawa kusintha kwamachitidwe omwe muyenera kuphatikiza pazomwe mumachita tsiku ndi tsiku limodzi ndi izi.
● Phatikizanipo zakudya zokhala ndi mapuloteni muzakudya zanu monga mazira, nyemba, nsomba, mtedza, mkaka, nyama yopanda mafuta ndi nkhuku.
● Idyani zakudya zokhala ndi mafuta abwino monga mtedza ndi mbewu, maolivi ndi maolivi, mapeyala ndi zina.
● Khalani ndi zosiyana zosiyanasiyana zipatso zamasamba ndi ndiwo zamasamba .
● Muzipuma mokwanira.
● Pewani kupanikizika.
● Musamamwe mowa kwambiri.
● Pewani kusuta.
Ma FAQ Omwe Amakonda
Q. Kodi squats amachepetsa mafuta am'ntchafu?
KU . Inde, squats amathandiza kuchepetsa mafuta am ntchafu.
Q. Kodi kuthamanga kutentha mafuta m'ntchafu?
KU. Kuthamanga ndi masewera olimbitsa thupi kwambiri. Zimatentha mafuta komanso zimathandiza kuchepetsa mafuta m'thupi. Zimayimba miyendo ndi matako, potero zimapereka mawonekedwe omveka bwino kumatako ndi ntchafu zanu.
Q. Ndi machitidwe ati omwe amachotsa mafuta m'ntchafu?
KU. Mikwingwirima yayikulu, kukankha kwa bulu, kukweza mwendo wam'mbali, kukweza mwendo wakutsogolo ndi zina mwazochita zomwe zingathandize kuchotsa mafuta am'ntchafu.
Q. Ndi zakudya ziti zomwe ndiyenera kudya kuti ndichepetse mafuta aku ntchafu?
KU . Idyani zipatso ndi ndiwo zamasamba, mbewu zonse, zakudya zamapuloteni komanso mafuta athanzi monga maolivi ndi mafuta a nati.
Q. Kodi ndiyenera kupewa chiyani kuti ndichepetse mafuta m'ntchafu?
KU. Pewani zakudya zopanda thanzi monga batala la ku France, zakumwa zotsekemera, buledi woyera, mitanda, makeke, ayisikilimu ndi maswiti.
Q. Kodi mungatayike mafuta amntchafu pokhapokha ngati mukuchita masewera olimbitsa thupi?
KU. Ayi, zolimbitsa thupi zokha sizingakuthandizeni kudya zakudya zopatsa thanzi kuphatikiza ndi masewera olimbitsa thupi kudzakuthandizani kuchepetsa mafuta m'ntchafu zanu.
Q. Zitenga nthawi yayitali bwanji kuti muchepetse mafuta am'ntchafu?
KU . Zimatengera chibadwa, kuchuluka kwa kagayidwe kake, mahomoni komanso momwe munthu amakhalira.
Susan JenniferKatswiri wamankhwalaMasters mu Physiotherapy Dziwani zambiri
