Amayi ambiri angavomereze, kuonda mwina ndi imodzi mwa ntchito zovuta kwambiri ndipo imafuna kuyang'anitsitsa nthawi zonse. Ngakhale mutakwanitsa kuchita izi kamodzi, muyenera kupitirizabe kuchita masewera olimbitsa thupi komanso kudya moyenera kuti mukhale choncho. Ngakhale kuwonda sikophweka, zambiri zolakwika njira zochepetsera thupi kumawonjezera vuto. Kuti tikuthandizeni, tili ndi a yosavuta kuwonda kalozera zomwe zimalemba chilichonse kuyambira masewera olimbitsa thupi mpaka zakudya kuti zikuthandizeni kukhetsa ma kilos moyenera.
imodzi. Zolimbitsa Thupi za Cardio Pochepetsa Kuwonda
awiri. Zochita Zolimbitsa Thupi Pochepetsa Kuwonda
3. Zolimbitsa Thupi Zina Zochepetsa Kuwonda
Zinayi. Malangizo pazakudya pakuchepetsa thupi
5. Zizolowezi Zisanu Zodyera Zomwe Zimakupangitsani Mulunjikidwe Pa Ma Kilo
6. Zakudya zochepetsera thupi
7. Malangizo Oyenera Kukumbukira
Zolimbitsa Thupi za Cardio Pochepetsa Kuwonda
Zochita zamtima ndi mtima osati chabe thandizani kuchepetsa thupi ; amasunganso mtima wanu wathanzi. Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kukhetsa ma kilos mwa kuwotcha zopatsa mphamvu zomwe mumadya. Kutentha kochuluka bwanji kumadalira kagayidwe kake ka thupi lanu, kamene kamakonda kuchepa pamene mukukalamba. Mphindi 30 zokha zolimbitsa thupi zolimbitsa thupi tsiku lililonse ndizokwanira kuti mukhale bwino. Koma ngati cholinga chanu ndi kuchepetsa thupi, mukhoza kuchita kusakaniza cardio ndi maphunziro olemera . Nazi zolimbitsa thupi zingapo zomwe mungasankhe.
Kuyenda mwachangu:
Zochita zolimbitsa thupi zovomerezedwa ndi dokotala, kutenga kuyenda mwachangu m'mawa uliwonse ndi njira yoyesedwa komanso yoyesedwa kuti mukhale oyenera. Pakapita nthawi, mudzawonanso zotsatira zoonda chifukwa cha zopatsa mphamvu zowotchedwa panthawiyi. Onetsetsani kuti mwavala nsapato zoyenera poyenda, ndipo mukhale ndi mpata wa mphindi 30 pakati pa kuyenda kwanu ndi chakudya. Kuyenda pamimba yodzaza sikoyenera.
Kusambira:
Ngati ndinu khanda lamadzi, iyi ndiye masewera olimbitsa thupi abwino kwa inu. Sambirani njira yanu kwa slimmer inu. Imamveketsa thupi lonse, zomwe zikutanthauza kuti mudzachepetsa thupi lonse, osati kuchokera ku gawo linalake la thupi. Komabe, kusambira kokha sikokwanira kukwaniritsa cholinga chanu kotero pitirizani kuwerengera ena masewera olimbitsa thupi kuti muchepetse thupi bwino.
Kuthamanga:
Kwezani kugunda kwa mtima wanu ndipo sikelo pa sikelo yoyezera imayenda pothamangira njira yopita kwa munthu wokonda khungu. Kuthamanga kaya mumakonda sprinting kapena mumakonda marathons, ndi zitsanzo zabwino kwambiri za a ntchito yabwino ya cardio . Komabe, onetsetsani kuti muli ndi chilolezo cha dokotala ngati muli ndi vuto lililonse musanayambe kuthamanga. M'kupita kwa nthawi, mudzakhala nazo more stamina ndikuwona zotsatira zabwino za ntchitoyi.
Kupalasa njinga:
Eco-wochezeka njira yowotcha ma calories , kupalasa njinga ndikwabwino kwambiri masewera a cardio kuti adzakupatsanso mwangwiro toned miyendo. Ngati mulibe njira yopalasa njinga pafupi, mutha kuyang'ananso kupalasa m'nyumba, komwe kuli kofala m'malo ambiri ochitira masewera olimbitsa thupi masiku ano. Mutha kuwonjezera pang'onopang'ono mtunda wanu ndi liwiro kuti muwone mofulumira kuwonda zotsatira .
Zochita Zolimbitsa Thupi Pochepetsa Kuwonda
Ngakhale cardio ndiyofunikira, ambiri amanyalanyaza kufunika kwa maphunziro olemera pankhani ya kuwonda. Kuphunzitsa kulemera kumagwira ntchito pomanga minofu yanu, ndipo mukupitiriza kuwotcha ma calories ngakhale maola mutatha kulimbitsa thupi. Kuwonjezera minofu ku chimango chanu kumakupangitsani kukhala amphamvu komanso olimba komanso owonda. Amayi ambiri amaganiza kuti kuchita zolemera kumawapangitsa kuti aziwoneka olemera, koma amayi sangawoneke amphamvu ngati amuna chifukwa cha mahomoni awo. Choncho, musatero musanyalanyaze maphunziro a kulemera pamene mukuyesera kuchepetsa thupi . Nazi zochepa zolimbitsa thupi zomwe mungayesere.
Zochita zolimbitsa thupi:
Ngati simukufuna kunyamula dumbbells, mungagwiritse ntchito thupi lanu kukuthandizani kumanga minofu. Zochita zolimbitsa thupi monga matabwa, crunches, push-ups, pull-ups, squats, mapapu, burpees, ndi zina zotero. masewera olimbitsa thupi zomwe mungathe kuchita ngakhale kunyumba. Chiwerengero cha ma reps ndi seti zomwe mumachita zidzatsimikizira zotsatira. Yambani pang'onopang'ono ndi seti ziwiri zobwereza khumi, ndipo pang'onopang'ono muwonjezere kuchuluka kwake. Onetsetsani kuti mawonekedwe anu ndi olondola chifukwa machitidwe olakwika ochita masewera olimbitsa thupi amatha kuvulaza kwambiri kuposa zabwino kwa thupi lanu.
Bicep curls:
Zochita izi ndizabwino kulimbitsa manja anu . Ngati inu amakonda kuika kulemera m'dera lino, izi ndi zomwe muyenera kuchita. Mukhoza kuyamba ndi 2 kg dumbbells. Gwirani chimodzi m'dzanja lililonse ndikuyimirira ndi mapazi anu motalikirana ndi mapewa. Mikono yanu yam'mwamba iyenera kukhudza mbali ya chifuwa chanu, ndipo manja anu ayang'ane kutsogolo. Mikono yanu yakumtunda ikhale yokhazikika, pindani mkono wanu wonse ndikuweramitsa chigongono chanu. Kenako yokulungirani kubwerera ku malo poyambira. Wonjezerani kulemera pamene izi zimakhala zomasuka kwambiri kwa inu kuwonjezera pa ma reps.
Kutsika pang'ono:
Kumbuyo kwa toni kumawonjezera tanthauzo lachithunzi chanu ndikupanga mabulawuzi opanda msana ndi madiresi akuwoneka bwino kwambiri. Ngati mukufuna kutaya mafuta am'mbuyo, yesani masewera olimbitsa thupi a lat pulldown. Popeza amafuna zida, inu mukhoza kuchita izo mu masewero olimbitsa. Gwirani kapamwamba kolumikizidwa ndi makina otsitsa mutakhala moyang'anizana nawo ndikuyika mpumulo pantchafu zanu. Mutha kusintha kulemera monga mwa mphamvu yako . Manja anu ayang'ane kutsogolo ndikukhala motalikirana kuposa mapewa. Tsopano kokerani bala pansi kubweretsa izo pafupi pachifuwa chanu ndiyeno kubwerera ku malo poyambira. Zochita izi zidzateronso limbitsa msana wako .
Kusindikiza mwendo:
Kuwongolera miyendo yanu , makamaka ntchafu, nthawi zambiri zimadetsa nkhawa akazi ambiri. Kuchita izi kungakuthandizeni kukwaniritsa cholinga ichi. Gwiritsani ntchito makina osindikizira mwendo m'chipinda chanu chochitira masewera olimbitsa thupi kuti muchite izi. Kuti muchite izi, khalani pa makina ndikusintha kulemera kwake, komwe kudzakhala ngati kukana kwa masewera olimbitsa thupi. Ikani mapazi anu m'lifupi m'lifupi ndi mawondo anu. Tsopano kanikizani makinawo mpaka miyendo yanu ikhale yowongoka. Inu mukhoza onjezerani kapena chepetsani kulemera molingana ndi momwe mumagwirira ntchito . Izi zidzagwira ntchito pa quadriceps yanu ndipo, perekani ntchafu zanu ndi glutes.
Zolimbitsa Thupi Zina Zochepetsa Kuwonda
Ngati simukufuna kutenga njira yachikhalidwe yochepetsera thupi , mutha kuyang'ana zosankha zatsopano komanso zosangalatsa zomwe zimalonjezanso zotsatira zabwino. Tikukulemberani zingapo.
Yoga:
Ngakhale kuti machitidwe olimbitsa thupi akalewa akhalapo kwa zaka mazana ambiri, mitundu yosiyanasiyana ya yoga zatuluka m'zaka zomwe zimalonjeza zotsatira zachangu. Yoga yamphamvu, yomwe ndi kuphatikiza kwabwino kwa masewera olimbitsa thupi a cardio ndi bodyweight ndi imodzi mwamasewera otere. Mitundu ina monga Ashtanga Vinyasa yoga, yoga yotentha ndi Yogalates ndi abwino kwa kuwonda ndi toning .
Malinga ndi Ritu Malhotra, mphunzitsi wa Hatha yoga wa Noida komanso woyambitsa Yogritu, Yoga ndi njira yabwino kwambiri yochepetsera thupi . Zimagwira ntchito popititsa patsogolo kagayidwe kachakudya, kamvekedwe ka minofu, ntchito ya mahomoni komanso chimbudzi. Ngati mumachita yoga pafupipafupi, kutayika kwa inchi kumawonekera. Yoga ndi yokhudzana ndi chizolowezi chokhazikika ndipo kuchita ma asanas anu tsiku lililonse kudzatsimikizira kuti inu kuonda molingana ndipo izi zidzawonetsa kulemera kwa thupi, nsagwada yopyapyala kwambiri, ma cheekbones apamwamba ndi mimba yolimba.
Amawonjezeranso ziboliboli zambiri zosema thupi ngati mapapu, ma sit-ups ndi matabwa zonse zimachokera ku yoga. Mwachitsanzo, kukhala-ups, otchedwa paschimottanasana kumakhala kwambiri mu yoga chifukwa mukugwira ntchito kwa mphindi imodzi kapena ziwiri ndikumanga pang'onopang'ono mpaka mphindi zisanu kapena kuposerapo. Izi zimakumizani kuchokera mkati kuti kulemera kouma kumbuyo, m'mimba kapena ntchafu kumachepetsedwa. Mofananamo, pali asanas ambiri kuonda ngati Surya Namaskar kuti, zikachitika pa liwiro lapadera komanso ndi kuwongolera mpweya moyenera, zimapereka zotsatira zabwino. Yoga imakhalanso ndi mbali zotchedwa kon asanas zomwe zimachotsa zogwirira ntchito zachikondi.
Zumba:
Kuvina kumeneku kudakhala kokwiyitsa padziko lonse lapansi chifukwa cha kumenyedwa kwa peppy komanso zotsatira zakuchepetsa thupi. Lowani nawo kalasi ya Zumba kapena ngati simukulipeza pafupi ndi inu, yang'anani maphunziro apakanema apakanema omwe angakuthandizeni kuphunzirira kunyumba. Zumba amaphatikiza cardio ndi zolimbitsa thupi zolimbitsa thupi zomwe zimathandiza kumveketsa thupi ndikuwotcha zopatsa mphamvu.
CrossFit:
Kulimbitsa thupi mwamphamvu kumeneku ndikwambiri padziko lonse lapansi, ndipo zonsezi ndi chifukwa cha momwe zimasinthiratu thupi la munthu. CrossFit Workout ili ndi ntchito zosiyanasiyana tsiku lililonse, ndipo lingaliro ndikuphatikiza magwiridwe antchito komanso maphunziro olemera . Chifukwa chake kuyambira kutembenuza matayala mpaka kuchita zokoka, mudzakhala mukuchita zinthu zambiri zosangalatsa mu CrossFit class kuchepetsa thupi.
Pilates:
Muyenera kuti munamva za Pilato monga ambiri Osewera a Bollywood amachita izi kuti akhale olimba . Amaonedwa ngati masewera olimbitsa thupi athunthu omwe amathandizira osati kungochepetsa thupi komanso kukupatsirani ma core amphamvu komanso flat abs. Pilates imafuna zida zapadera zomwe zimapangitsa kuti zikhale zovuta kuzichitira kunyumba. Pali, komabe masewera olimbitsa thupi a Pilates omwe safuna zida, koma ngati inu ndikufuna kuchepetsa thupi pogwiritsa ntchito njirayi, ndi bwino kulowa nawo kalasi ya Pilates.
Malangizo pazakudya pakuchepetsa thupi
Mwakwanitsa kudzikakamiza ndikugunda masewera olimbitsa thupi pafupipafupi, koma simunathebe kuonda kwambiri. Mwina mwina chifukwa chakuti simukudya bwino. Ngakhale kuchita masewera olimbitsa thupi kumathandiza kuwotcha zopatsa mphamvu, zina zimadalira zakudya zanu. Popanda chakudya choyenera, simungathe kuonda mwaumoyo . Nawa malangizo omwe muyenera kukumbukira.
Idyani magawo ang'onoang'ono:
Kuwongolera gawo kumatha kukuthandizani kuchepetsa thupi chifukwa zikutanthauza kuti mukudya zopatsa mphamvu zochepa. Chinyengo ndi kudya moyenera kuti mphamvu zochokera ku chakudya zigwiritsidwe ntchito ndi thupi lanu ndipo zisasungidwe ngati mafuta. Njira imodzi yochitira zimenezi ndiyo kudya m’mbale yaing’ono ndi kudya chakudya chimodzi chokha.
Pewani kudya zakudya zosinthidwa:
Zakudya zomwe zimapakidwa ndikusinthidwa zimakhala ndi zakudya zochepa komanso zopatsa mphamvu zambiri zomwe zimavulaza kwambiri kuposa zabwino. Perekani soda, tchipisi ndi masikono muphonye ndikukhala nazo zipatso, masamba ndi zakudya zophikidwa kunyumba.
Chepetsani kudya ma carbs osavuta:
Inde, mumafunikira ma carbs, koma ochulukirapo amatha kulepheretsa zolinga zanu zowonda . Ufa woyengedwa bwino, buledi, mpunga, pasitala, shuga zonse zili ndi zopatsa mphamvu zambiri komanso ma carbs. Chepetsani gawo lalikulu la ma carbs ndikuwonjezera zakudya zokhala ndi mapuloteni ku mbale yanu. Mutha kusinthanitsa chapati zanu za tirigu ndi jowar , mabara ndi ragi rotis, ndi mpunga woyera mpaka bulauni kapena quinoa.
Zakudya zopatsa thanzi:
Ambiri aife timatchera khutu ku zakudya zathu zazikulu koma osaganizira zakudya zopanda pake zomwe zimachitika pakati, zomwe zitha kukhala olakwa pa kunenepa . Kudya pakati pa chakudya sikuli koyipa bola mukudya bwino. Muzikhala ndi zipatso zambiri, zipatso zouma ndi mtedza pakati pa chakudya. Peanut butter , kuviika kopangidwa ndi yoghuti pachotupitsa cha tirigu ndi thanzi kuposa ma burger odzaza ndi mayo.
Zizolowezi Zisanu Zodyera Zomwe Zimakupangitsani Mulunjikidwe Pa Ma Kilo
Nthawi zambiri, ndi zizolowezi zathu zoyipa zomwe zimadya tiwonjezere kulemera , kuposa zimene timadya. Katswiri wazakudya ku Delhi, wolemba nkhani komanso wolemba Kavita Devgan amagawana njira zisanu zofunika kwambiri zazakudya zomwe ndizomwe zimayambitsa kulemera.
Kudya kwambiri
'Kodi nthawi zambiri mumadya chakudya chachikulu mukuganiza kuti ndibwino kutero chifukwa munadumpha chakudya kapena ziwiri, m'mawa kwambiri? Zachisoni sizigwira ntchito mwanjira imeneyo. Pamene thupi limagaya chakudya chochuluka panthawi imodzi, m’pamenenso limasunga chakudya chochuluka monga mafuta. Idyani zakudya zing'onozing'ono tsiku lonse m'malo mongodya nthawi imodzi. Zakudya zing'onozing'ono zimawonjezera kutentha kwa thupi, zomwe zimabweretsa kuwonjezeka kwa 10%. calorie kuwotcha .
Kufa ndi njala
'Izi sizikugwira ntchito. Mukakhala ndi njala m'thupi, chitetezo chake chimayamba ndipo chimachititsa kuti musunge chakudya ngati mafuta , kupangitsa kuchepa thupi kukhala kovuta kwambiri.'
Kudumpha Chakudya Cham'mawa
'Chakudya cham'mawa chimayambitsa kagayidwe kachakudya, komwe kumathandizira kuwotcha mafuta masana pafupifupi maola asanu ndi atatu. Chotero kudumpha chakudya chimenechi kudzanenepetsadi.'
Kusamwa Madzi Okwanira
'Metabolism imafunikira madzi kutentha mafuta , choncho kusamwa madzi okwanira kungayambitse kunenepa kwambiri. Muzimwa magalasi asanu ndi atatu amadzi patsiku, ngakhale m’miyezi yozizira.’
Osakhala ndi zipatso
'Zipatso sizingodzaza ndi michere komanso michere yambiri yomwe ndiyofunikira kuti mumve zambiri. Choncho yesetsani kukhala ndi nthawi yopuma zipatso katatu patsiku. Sankhani amene mukufuna.'
Zakudya zochepetsera thupi
Kusankha zakudya zoyenera kungakuthandizeni kupanga dongosolo lazakudya lomwe liri lathanzi komanso limakuthandizani kuti mukhale pafupi ndi zanu cholinga chochepetsa thupi . Nazi zakudya zina zomwe zili ndi zopatsa mphamvu zochepa, koma zopatsa thanzi.
Tiyi wobiriwira:
Chakumwa ichi chili ndi zambiri ubwino wathanzi , ndipo kapu yake imakhala ndi ma calories awiri-atatu. Imathandiziranso chimbudzi ndikuchepetsa mitsempha yanu. Chifukwa chake sinthani kuchoka ku khofi ndi masala chai kupita ku tiyi wobiriwira.
Mkhaka:
Chinthu china cha chakudya chomwe chili chochepa pa mita ya calorie. Magilamu zana limodzi ali ndi ma calories 16 okha popeza zambiri zake ndi madzi. Chifukwa chake musanadye, musaiwale kudya mbale ya nkhaka kuti mudzaze.
Tsabola wa Bell:
Ngati mukufuna kuwonjezera yankho metabolism kuyaka zopatsa mphamvu zambiri, monga tsabola mu zakudya zanu. Lili ndi mankhwala otchedwa capsaicin omwe amathandiza kuwotcha ma calories ambiri chifukwa cha kununkhira kwake kokometsera. Ngakhale chillies ali ndi mankhwalawa kotero mutha kuphatikiza nawonso muzakudya zanu.
Masamba obiriwira:
Timadziwa zabwino zambiri za kudya masamba obiriwira, masamba , komabe nthaŵi zonse sitimaphatikiza zimenezi m’zakudya zathu. Sikuti ali ndi ma calories okha, komanso amanyamula nkhonya yopatsa thanzi ndipo ali ndi chitsulo, magnesium ndi mavitamini monga A, K, B, etc. Onetsetsani kuti mumadya sipinachi, fenugreek, kale, letesi, ndi zina zotero.
Malangizo Oyenera Kukumbukira
Musaiwale za zakudya zamafashoni:
Zakudya zambiri zimalonjeza kukuthandizani kuti muchepetse thupi mu nthawi yochepa. Monga zokopa momwe zimamvekera, musatsatire zakudya izi chifukwa ndizosatetezeka. Ngakhale mutatero kuonda msanga , mudzawononganso thanzi lanu chifukwa zakudyazi zimafuna kuti munthu azidya zakudya zoletsedwa kwambiri ndipo samakwaniritsa zofunikira za thupi. Kutaya makilogalamu oposa anayi kapena asanu pamwezi sikumaganiziridwanso kukhala wathanzi, ndipo zina mwa zakudyazi zimalonjeza kukuthandizani kuonda chonchi mu sabata .
Chenjerani ndi mapiritsi ndi malamba:
Mudzapeza angapo njira zofulumira zochepetsera thupi . Pali mapiritsi ochepetsa thupi omwe amalonjeza njira zochepetsera thupi kenako malamba omwe amalonjeza kuchotsa mafuta m'mimba potuluka thukuta lonse. Ngakhale kuti angawoneke odalirika komanso amagwira ntchito kwakanthawi kochepa, zotsatira zake sizikhalitsa, ndipo pamapeto pake mudzabwezeretsa kulemera konse posachedwa.
Kudzipha ndi njala si yankho:
Ambiri amaona kuti njala ndi vuto njira yabwino kuchepetsa thupi , koma ndizopanda thanzi ndipo zingayambitse matenda ena monga acidity, chizungulire, nseru, etc. Detox kapena kuyeretsa tsiku limodzi la mwezi ukhoza kukhala wathanzi, koma njala kapena kudya zakudya zamadzimadzi kwa masiku sikoyenera. njira yochotsera kulemera kwakukulu .
Mwachidule, idyani bwino, masewera olimbitsa thupi ndi kupeza a kugona bwino kuti mukhale wathanzi komanso kuchepetsa thupi moyenera .
Zowonjezera zolembedwa ndi Anindita Ghosh
