Zamoyo sizikusamala za zomwe mukuchita, zimakhudza zonse zomwe zikuchitika ndi kusintha kwa chikoka-kotero, malingana ndi kuthamanga kwa mtima m'thupi, njira zosiyana zimayamba, kuphatikizapo mafuta oyaka .
Kuwotchera mafuta oyaka - izi ndizo zimasiyanitsa kuthamanga kuthamanga, kuthamanga kwa aerobics kuchokera kuphunzitsidwa ku mafuta oyaka. Zimadalira mtundu umene mumapindula panthawi yophunzitsa. Choncho, musakhale aulesi kwambiri kuti mudziwe mmene mumavutikira pa nthawi ya ntchito yowonjezereka - ndizotheka kuti ntchito yanu "yowonjezereka" imatengedwa ndi thupi ngati "yosavuta" ndipo siimapangitsa kusintha kwa makinala mkati.
Kodi mungawerengere bwanji kuyamwa kwa mafuta?
Pali njira yophweka yowerengera zomwe zimachitika pakuphunzira. Kuti muchite izi, dziwani kuti mlingo wa mtima uli wonse - MUF:
- Zaka 220 = MUFU.
Chitsanzo: muli ndi zaka 28, ndiye:
- 220-28 = 192.
Ndiko, malire anu a mtima pamaphunziro ayenera kukhala 192 kugunda pamphindi, zina ndizoopsa kwa mtima.
Kodi ziyenera kukhala zotani panthawi yophunzitsidwa?
Komabe, palibe chomwe tingathe kuganiza kuti kugunda kwa 192 pamphindi ndilopadera kwa mphindi 30 zokha. Ndipotu, pali mtundu wa "mndandanda" umene umatithandiza kusankha mtundu woyenera molingana ndi ziyembekezo za maphunziro:
- malo otenthetsa ofunda ndi osavuta, omwe ayenera kukhala 50-60% a MUF;
- malo oyendetsa ntchito ndi malo abwino omwe amawotcha mafuta, ndi 60-70% a MUF;
- Aerobic zone - amapanga mtima wa chipiriro , 70-80% a MCH;
- malo opirira ndi 80-90% a MUF, ichi ndi chisonyezero cha mgwirizano pakati pa kupuma ndi kupuma, ndiko kuti, chifukwa cha kupuma kwakukulu, chiwerengero cha kupuma chimakula ndipo dongosolo la kupuma limayamba;
- Malo ofiira - 90-95% a MUF, ndi owopsa kwa thanzi, chotero ndilololedwa kokha pakanthawi kochepa.
Maganizo okhudzidwa ndi zochitikazo sizingowonjezera zokolola za maphunziro anu, komanso kukhalabe ndi thanzi lanu.