Pulogalamu yachidziwitso ya kuchepa

Atsikana ambiri amadziwa kuti kukhala oyenerera n'kofunika kwambiri pamoyo wathu, pokhapokha pokhapokha mavuto oyamba atakhala olemera kwambiri. Paunyamata, mphamvu ya metabolism imagwira ntchito bwino ndipo imapereka lingaliro kuti mukhoza kudya chirichonse, mulimonse kulikonse ndi nthawi iliyonse ya tsikulo. Ndipo pokhapokha ngati zolakwitsa mu zakudya zikulephera, atsikana amayamba kukhala olimba kuti abweretse chiwerengerocho.

Kulimbitsa thupi: ma calories

Ndikofunika kumvetsetsa momwe njira yothetsera mapaundi owonjezera ikupezeka kuti athe kuigwiritsa ntchito molondola. Kuchepetsa kutaya thupi ndi chifukwa chakuti ma calories omwe amabwera ndi chakudya samaphimba makilogalamu omwe thupi limasowa ntchito yofunikira. Kuti mutenge makilogalamu osowa, thupi limayamba kugawanitsa nkhokwe zapamwamba zosungidwa kale - zotsatira zake, mabuku anu amasungunuka, ndipo mumakhala ochepa.

Ndicho chifukwa chake sikungakhale kovuta kuchita masewera olimbitsa thupi kuti awonongeke popanda dongosolo kapena kusintha. Maphunziro afupipafupi okhawo katatu patsiku amakufikitsani ku cholinga chofunika.

Pali chinsinsi chaching'ono chokhalitsa thupi: ngati simungowonjezerapo masewera olimbitsa thupi pa tsiku la regimen yanu, komanso kuti musinthe zakudya zanu, kuchuluka kwa kulemera kwanu kudzakhala koonekera kwambiri. Mwachitsanzo, ngati mumakonda zokoma, mukhoza kuikapo chokoleti chowawa ndi zipatso zosiyanasiyana (kupatulapo nthochi). Kuchita chidwi ndi zipatso zouma sikofunika - ndizolemera kwambiri. Kuwonjezera pa zokoma, mukhoza kuchepetsa mafuta ndi ufa. Pankhaniyi, zotsatira zoyamba zidzawonekera masabata awiri.

Kulimbitsa thupi: pulogalamu yolemetsa

Ndibwino kuti musankhe masewera olimbitsa thupi oterewa, omwe adzakutsatirani. Ayenera kuphatikizapo ntchito ya aerobic (kuthamanga, kukwera masitepe, chingwe), ndi mphamvu kuti apatse thupi mwamsanga maonekedwe abwino.

Choncho, pulogalamu yosavuta yolimbitsa thupi kuti ikhale yolemera, idzawoneka ngati iyi:

1. Limbikitsani ziwalo (zonse).
2. Mphindi 10-15, kuthamanga, kuvina kwakukulu, kuthamanga masitepe, kuthamanga pa malo, ndi zina zotero.
3. Masoti - maselo 3 a maulendo 15.
4. Pushups - magawo atatu a maulendo 15.
5. Miyendo ya Makhi - magawo atatu a maulendo 15.
6. Zochita zovomerezeka za makina osindikiza-3 ndi maulendo 15.
7. Kutambasula.

Ngati mukukonzekera kuchita masewera olimbitsa thupi, mukhoza kuwonjezera maphunziro ozungulira - yendani mu chipinda chonse, muyang'ane pa mphindi iliyonse kwa mphindi imodzi ndikulephera kupuma.