Tsopano, pamene sukulu yophunzitsa zolimbitsa thupi imangophunzitsidwa, komanso zipangizo zamakono zofikira kunyumba zimapezeka mosavuta, kwa amayi ambiri funso loti ngati n'zotheka kuchepa thupi pa njinga yochita masewera olimbitsa thupi ndi lofunika kwambiri. Bicycle yochita masewero olimbitsa thupi ndipadera ya simulator yomwe yapangidwa kuti ikhale yoyendetsa njinga. Pankhaniyi, mu njira zosiyana: popanda kapena kukweza. Zimatsimikiziridwa kuti kuwonjezereka kwapamwamba, mafuta owonjezereka amachotsedwa, ndipo, motero, kuphunzitsidwa pa bicycle yosungirako kulemera kumakhala bwino kwambiri.
Kutaya thupi kwa njinga yochita masewera olimbitsa thupi: ndani ali woyenera?
Ndikofunika kuganizira zochitika za katundu: Bicycle yochita masewero imathandiza kuchepetsa kulemera kwenikweni chifukwa cha katundu m'munsi mwa thupi: pansi, mwendo, ndi matako. Choncho, chifukwa cha katundu wa aerobic komanso kutentha kwa mafuta, thupi lanu lidzataya thupi lonse, koma ntchafu ndi matako okha zidzatenga mawonekedwe okongola, opusitsa! Ngati vuto lalikulu la chiwerengero chanu ndi kumbuyo, mmimba kapena manja, ndizomveka kuyang'ana pa stepper, yomwe imaphatikizapo minofu yambiri.
Choncho, yankho la funsoli ngati ngati njinga ikuthandizira kuchepetsa thupi lidzakhala lofanana kwa aliyense - inde. Komabe, kuti chitukuko chikhale chogwirizana bwino chiyenera kuphatikizidwa ndi zochitika zina zomwe zimapereka mtolo waukulu ku minofu ya manja, chifuwa, kumbuyo ndi makina.
Kodi mungatani kuti muchepetse thupi pamene mukuchita masewera olimbitsa thupi?
Pulogalamu ya kulemera kwa masewera olimbitsa thupi amayamba, poyamba, nthawi zonse. Sipadzakhala nthawi zonse - sipadzakhalanso zotsatira, ndipo funso la momwe mungatetezere kulemera pa njinga yochita masewera olimbitsa thupi idzakhalabe funso. Kodi mwakonzeka kutenga nkhaniyi mozama? Kenaka ikani chikumbutso pa foni, kujambulani graph pa khoma, mwachizolowezi, chitani chirichonse kuti musaphonye phunziro limodzi. Zigawozo ndi izi:
- Ndondomeko yoyenera ya oyamba: 3-4 maphunziro pa sabata kwa mphindi makumi atatu ndi zitatu, kuthamanga sikugunda 100 pa miniti.
- Maphunziro apakatikati (pakatha mwezi kapena awiri ophunzitsidwa nthawi zonse): Masabata 3-5 pa sabata kwa mphindi 45 iliyonse, kutuluka - kuchokera ku 110 mpaka 120 kugunda pa mphindi.
- Zochita za mlingo wazowonjezera (kwa amayi omwe amatha miyezi 2-3 ya msinkhu, kapena mosavuta kupirira nawo): makalasi 5-6 pa sabata, mphindi 40-60 iliyonse, ndi kupweteka kwapakati pa 120 mpaka 140 pamphindi.
Yang'anani kusuta kwanu ndi ubwino wanu. Kugwiritsa ntchito njinga yamakono kuti muwonongeke sikuyenera kukutsogolerani kuti mulefuke!
Kodi mungatani kuti muchepetse thupi mwamsanga pa njinga yamagetsi?
Funso la momwe mungatetezere kulemera pogwiritsa ntchito njinga yochita masewera olimbitsa thupi, simudzafunsa munthu yemwe amadziwa kuchepetsa thupi. Chowonadi ndi chakuti kugawanika kwa mafuta kumatuluka nthawi zonse chifukwa cha njira yomweyo - kusowa kwa zakudya. Kutaya kolemera kwambiri, kochepa kwambiri komanso kochepa kwambiri kumachitika ngati mutachepetsa mavitamini 200-300 tsiku ndi tsiku ndikuwotcha chiwerengero cha ma calorie pogwiritsa ntchito njinga zamagetsi.
Zotsatira zake, popanda kukhala ndi njala yaikulu, thupi lanu limalandira mpweya wa 400-600 kilogalamu, yomwe imabweretsanso, pogwiritsa ntchito malo osungirako kale. Popeza simungathe kulemera mwamsanga pa masewera olimbitsa thupi popanda kuyendetsa zakudya zanu, tidzakambirana njira zosavuta kusintha zakudya zomwe zingakuthandizeni, popanda kupanga zovuta, kuchepetsa kuchuluka kwa zakudya zowonjezera:
- Kodi mumamwa khofi ndi mkaka ndi shuga, sodas ndi juices? Ikani mmalo mwa madzi kapena madzi amchere. Izi zidzakupatsani inu zosakwana 100-200 kilocalories.
- Kodi mumapanga mayonesi, ketchup, sauces? Perekani zowonjezereka ndipo mutenge 50-100 kcal kuchokera kuzigawo.
- Kodi mumamwa tiyi ndi maswiti? Kukana kwafupipafupi 3-5 maswiti amachotsa 100-150 kcal patsiku!
- Kodi mumaphika poto? Kuphika mu uvuni, steamer, multivark kapena kuthamanga popanda mafuta kudzachepetsa zakudya zamtundu wa caloric ndi 70 - 100 kcal.
Chotsani chakudya cha mafuta kuchokera ku zakudya, khalani okoma pang'ono pokhapokha m'mawa. Pankhaniyi, bizinesi yanu idzapeza zomwe mukuyembekezera!