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Kuwotcha mafuta okwana 1,000 patsiku pamalo ochitira masewera olimbitsa thupi si ntchito yophweka, koma modzipereka komanso mwamphamvu, zitha kuthekadi. Akatswiri amati kuchuluka kwa mafuta omwe angawotchedwe kumadalira kulemera kwa munthu komanso kulimbitsa thupi kwake. Zimadaliranso magwiridwe antchito komanso nthawi yomwe mumagwiritsa ntchito nthawi yolimbitsa thupi.
Kumalo ochitira masewera olimbitsa thupi, mutha kuchita masewera olimbitsa thupi nthawi imodzi kapena kuwasiyanitsa mosiyanasiyana malingana ndi momwe thupi lanu limagwirira ntchito komanso mphamvu zake. Ngati mukufuna kudziwa momwe mukuyendera, onetsetsani kugunda kwa mtima ndi zopatsa mphamvu, kuvala chowunika ndi koyenera.
MITU YA NKHANI YOLEPHETETSA MITU YA NKHANI MUNGACHITE PANYUMBA
Ena amafunsa funso lofala ili - Ngati ndingathe kuwotcha zopatsa mphamvu za 1,000 pochita masewera olimbitsa thupi, ndimapindula bwanji?
Mafuta anu owonjezera amatha msanga ndipo nawonso azikulimbikitsani. Izi zimathandizanso kukulitsa chitetezo chanu.
Kodi mumadziwa kuti mafuta mapaundi ali ndi zopatsa mphamvu pafupifupi 3,500 zopatsa mphamvu? Chifukwa chake, ngati mungachepetseko kalori pang'ono, mutha kuwotcha ma calories owonjezera 1,000 patsiku pamalo ochitira masewera olimbitsa thupi.
Nazi njira zina zotenthetsera zopatsa mphamvu 1000 patsiku pamalo ochitira masewera olimbitsa thupi kuti muchepetse thupi:
Mapepala osindikizira
Njira yabwino yochepetsera thupi ndi kudzera mu cardio. Zochita zolimbitsa thupi izi zimapangitsa mtima wanu kupopa komanso mphamvu zanu kukhala zazikulu. Kuyenda mwachangu kwambiri kapena kuthamanga pa treadmill kwa mphindi 30 kungakupangitseni kuyatsa mafuta opatsa mafuta pafupifupi 1000 patsiku pamalo ochitira masewera olimbitsa thupi.
Kupalasa njinga
Mukamayenda mozungulira mphindi zopitilira 20, mutha kuwotcha zopatsa mphamvu zoposa 1000 patsiku pamalo ochitira masewera olimbitsa thupi. Kupalasa njinga ndi imodzi mwanjira zachangu kwambiri zowonda. Komabe, kupalasa njinga mukamaliza treadmill si lingaliro labwino kwa miyendo yanu, chifukwa imatha kupweteka tsiku lotsatira.
Nkhonya
Kuti muchepetse kunenepa msanga, yesani dzanja lanu pa nkhonya. Kwa akazi, nkhonya zimatha kukhala zolimba pang'ono, koma sizotheka. Masewera a nkhonya kwa mphindi 15 atha kukupangitsani kutaya zopatsa mphamvu zoposa 700. Ndikofunika kudziwa kuti mumaonetsetsa kuti mumapuma nthawi iliyonse mukakweza manja anu kunkhonya.
Chingwe Cholumpha
Chingwe cholumpha chitha kumveka kophweka kwambiri kuposa machitidwe aliwonse omwe atchulidwa pamwambapa. Kulumpha chingwe mosalekeza kudzakuthandizani kuwotcha mafuta okwanira 1000 patsiku. Kulumpha kulikonse komwe mumatenga, konzani mimba yanu kuti musatchulidwe.
Magulu
Ma squat alibe keke pankhani yochepetsa thupi. Ngati mukufuna kuwotcha mafuta opitilira 1000 tsiku lililonse pamalo ochitira masewera olimbitsa thupi, pangani ma squat atatu. Zithandizira kuwotcha mafuta kumunsi chakumbuyo ndi ntchafu zanu.
Maunitsi
Kuphimba kwa mphindi zosachepera 15 kumakupangitsani kuwotcha zopitilira 1000. Ma lunge amadziwika kuti amachepetsa mafuta m'chiuno mwanu, ngati mukulemera pang'ono pamenepo.
Kutsetsereka
Kutsetsereka kumatha kukhala kosangalatsa mukakhala m'chipale chofewa. Mukasewera pa makina ochitira masewera olimbitsa thupi, sizosangalatsa. Njira yabwino kuwotchera ma calories 1000 pamalo ochitira masewera olimbitsa thupi ndikuthamanga kwa mphindi 20 osachepera 5.
Masewera olimbitsa thupi
Kuti muwotche zopatsa mphamvu mwachangu, ma aerobics ndiye njira yoyambira pulogalamu yanu yochepetsa thupi. Mutha kutaya ma calories opitilira 1500 ndi mphindi 30 zokha yolimbitsa thupi ya ma aerobics.
Kunyamula Iron
Kutentha ma calories ndi kupopera chitsulo. Kunyamula zolemera zosakwana 2 kgs kuli koyenera kwa amayi omwe ali oyamba kumene. Kulemera kwambiri komwe mumakhala nako, kumakhala bwino pomanga minofu ndikuchepetsa mafuta.
Maphunziro a Dera
Mukayamba maphunziro oyang'anira dera, mumatha kuwotcha zopitilira 1000 kuti muchepetse kunenepa. Chitani maphunziro am'magulu m'magulu pa masewera olimbitsa thupi kuti mukhale ndi chidwi chofuna kutaya ma calories 1000.
