Kuyanika thupi kunyumba - pulogalamu, zakudya ndi menyu

Kuyanika thupi ndi njira yomwe munthu amachotsera mafuta amkati. Mothandizidwa ndi kuyanika, othamanga amachititsa kuti minofu ikhale yotchuka. Popeza sikuti aliyense angathe kupita kumalo ochitira masewera olimbitsa thupi, ndikukuuzani momwe mungayumitsire thupi la atsikana ndi abambo kunyumba.

Mawu oti "kuyanika thupi" amagwiritsidwa ntchito kwambiri ndi omanga thupi. Chifukwa chakukula mwachangu kwa makampani olimbitsa thupi, liwu ili lidayamba kuyitanitsa kuchepa kulikonse, ngakhale izi sizolondola kwathunthu. Mukamaumitsa, zotsatira zochepa zimatheka chifukwa cha chisamaliro cha minofu ya adipose, osati minofu.

Panthawi yowuma, kutsindika kwakukulu kumapangidwa pakusunga minofu. Kuti mukwaniritse zotsatira zabwino, muyenera kupitiliza kuphunzira ndikusamala kwambiri za zakudya.

Anthu omwe samasewera masewera ndipo akufuna kuti achepetse kunenepa mwachangu ndi kuyanika ayenera kumvetsetsa kuti chiwerengerochi chomwe chapezeka chifukwa chatsala pang'ono kukhala chabwino. Mafuta omwe asowa mosavutikira amatsegulira minofu yomwe siili yangwiro ndipo sangathe kudzitama ndi mpumulo.

Kuyanika thupi kwa amuna

Njira zowumitsira thupi kunyumba ndi njira zosavuta zothetsera mafuta ochepa osavulaza minofu yomwe yapezedwa.

Ndikuwona kuti kuyanika kunja kwa malo ochitira masewera olimbitsa thupi kuyenera kuchitidwa motsogozedwa ndi wophunzitsa wodziwa bwino komanso atagwira ntchito yolemera.

Chifukwa chiyani kuli kofunika kuyanika thupi? Ndikumanga minofu, anyamata samvera chidwi ndi zakudya ndipo amagwiritsa ntchito pafupifupi chilichonse. Nthawi zambiri amaphatikizapo zowonjezera masewera mu zakudya kuti athandize kukula kwa minofu.

Mwachilengedwe, limodzi ndi kukula kwa minofu, mafuta amawoneka m'thupi. Kuti mawonekedwe amunthu aziwoneka opanda cholakwika, ndikofunikira kuchotsa mafuta ndikugogomezera tanthauzo la minofu. Izi zimatheka mwa kuyanika thupi.

Pamtima pouma thupi ndikusintha kwakanthawi kathanzi. Mafuta ndi chakudya samachotsedwa pachakudya, cholinga chake chachikulu ndi zakudya zamapuloteni. Zakudya zotere popanda kuphunzitsidwa bwino komanso kudziwa ndizoopsa. Mutha kuyanika thupi pokhapokha ngati palibe zotsutsana ndi zamankhwala. Pankhani ya matenda am'thupi, sikoyenera kuchita izi.

Kuphatikiza pa zakudya zamapuloteni, tsiku lililonse komanso masewera olimbitsa thupi ayenera kutsatira, poganizira zaka komanso mtundu wa thupi. Pansipa ndiyang'anitsitsa magawo azakudya ndi pulogalamu yamaphunziro.

Pulogalamu yophunzitsa amuna

Kuchita masewera olimbitsa thupi kumakhala kosavuta, chifukwa kuli ndi zida zofunikira zamasewera. Kunyumba, pulogalamu yophunzitsira komanso zida zamasewera ziyenera kukhala pafupi.

• Kugwira ntchito kunyumba, muyenera kuwonjezera nthawi yolimbitsa thupi ndikuchepetsa kulemera kwanu. Kuchita masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi kumaonedwa kuti ndi koyenera. Zochita zoterezi zimawotcha mafuta mwachangu, ndipo chakudya chama protein chimathandiza kuti minofu ikhale yolimba.
• Kunyumba, mutha kuphunzitsa bwino ndi ma dumbbells, barbell ndi chingwe. Zotsatira zabwino zidzaperekedwa ndi njinga zamoto kapena ma skate roller. Ngati mulibe magulu amasewera otere mu nkhokwe, mipiringidzo yopingasa ndi mipiringidzo idzawathandiza. Chinthu chachikulu ndikuti panthawi yophunzitsa katunduyo amagawidwa mofanana. Poterepa, muyenera kupopa minofu yonse.
• Mukamagwiritsa ntchito nyumba pafupipafupi, mudzakhala ndi luso. Zotsatira zake, mukamayang'ana chiwerengerocho, mudzatha kuzindikira magulu amisala omwe sanaphunzitsidwe bwino, ndikusintha pulogalamu yamaphunziro kuti muchotse kusowaku. Ngakhale mukuphunzira kunyumba, gwiritsani ntchito pulogalamu yomwe idapangidwa ndi akatswiri poganizira zomwe mukufuna.
• Kukonzekera masewera kuyanika thupi. Munthu akamagwira ntchito panyumba, sitikulankhula za masewera olimbitsa thupi. Mutha kudzipangira mavitamini ndi michere yomwe ingakuthandizeni kudzaza kusowa kwa michere.
• Sindikulangiza kugwiritsa ntchito zowonjezera zamagetsi zomwe zimawotcha mafuta ndekha. Ndikwabwino ngati mphunzitsi waluso athandizira pankhaniyi.
• Kutalika kwa kuyanika kunyumba koyamba ndi milungu isanu. Akatswiri othamanga amachita kuyanika kwa miyezi itatu, komabe, amatsogoleredwa ndi pulogalamu yapadera yomwe idapangidwa poganizira zomwe thupi limachita.

Kusankha kochita masewera olimbitsa thupi ndi kwakukulu. Mphunzitsi waluso adzakuthandizani kusankha zovuta zokwanira zolimbitsa thupi kunyumba. Kufunsaku sikungakhale kokwera mtengo kwambiri, koma ndalama zomwe zawonongedwa ndizochulukirapo chifukwa chotsatira.

Chitsanzo cha Video choumitsira mafuta a 8 kg m'masiku 8!

Zakudya ndi mindandanda yazakudya za amuna

Tsopano tikambirana pazakudya mukamaumitsa.

Kugawanika kwa mafuta ochepera ndi njira yovuta komanso yowonongera mphamvu. Ndi kuchepa kwa shuga, thupi limadya minofu ya glycogen, kenako mafuta ochepa okha. Kodi muyenera kudya bwanji kuti chakudyacho chikhale ndi zotsatira zotere?

Idyani zakudya zopanda chakudya chambiri mukamaumitsa. Mndandandandawo muli msuzi wa nyama, madzi amchere, nsomba zophika, mazira owiritsa, mkaka, nsomba ndi nyama yoyera, nkhaka, kabichi, radishes, tsabola wobiriwira, zitsamba ndi zukini.

Zakudya zoletsedwa ndi monga buledi, maswiti, mitanda, mchere ndi ndiwo zamasamba zokhala ndi wowuma. Ndimapereka chakudya chamwamuna nthawi zonse ndikayanika, ndikumaswa sabata.

1. Sabata yoyamba... Kudya tsiku ndi tsiku kwa chakudya pa kilogalamu ya thupi sikuyenera kupitirira magalamu awiri. Kuchuluka kwa chakudya patsiku - 6. Phatikizani azungu azungu, kanyumba wopanda mafuta ambiri, mpunga wabulauni, tchizi, chifuwa chophika cha nkhuku, zipatso zopanda shuga, masamba ndi mafuta azamasamba pazakudya.
2. Sabata yachiwiri... Kuyambira sabata lachiwiri, chakudya chimakhala chovuta kwambiri, ndipo kuchuluka kwa chakudya pa kilogalamu ya kulemera kwake kumachepetsedwa kukhala 1 gramu. Pakati pa theka la tsiku, mutha kudya phala. Osadya zosaposa magalamu 120 a chakudya nthawi imodzi.
3. Sabata lachitatu... Kuchepetsa chakudya (pa kilogalamu ya kulemera kwa thupi) mpaka magalamu 0.5 patsiku. Kuchuluka kwa chakudya sikusintha, ndipo zipatso ndi tchizi ziyenera kuchotsedwa pazakudya.
4. Sabata yachinayi... Phala limodzi siliyenera kupitirira supuni 6, ndipo mndandanda wazakudya zoletsedwa umaphatikizapo kaloti ndi radishes. Kufooka, kugona ndi pakamwa pouma kumawonekera, kutaya chakudya, chifukwa izi ndi zizindikiro za kutsekemera kwa magazi. Zakudya zimathandizira kuthetsa mavuto.
5. Sabata lachisanu... Pakatha mwezi umodzi, muchepetse kudya kwa chakudya tsiku lililonse mpaka magalamu 50 patsiku. Sankhani mbewu zonse kuchokera pachakudya. Amaloledwa kudya saladi, ndiwo zamasamba zatsopano ndi zitsamba. Kupanda ulusi wazomera kumatha kuyambitsa poyizoni wa ketone.
6. Sabata lachisanu ndi chimodzi... Zakudyazo zimakhala zosauka kwambiri ndipo menyu amakhala ochepa kwambiri. Pewani mkaka kuchokera kuzakudyazo, popeza zili ndi shuga, zomwe ndizoletsedwa pakadali pano kuyanika.
7. Sabata lachisanu ndi chiwiri... Kuyambira pano, mutha kuyamba pang'onopang'ono kuchoka pachakudya, ndipo kuchuluka kwa chakudya kumatha kukwezedwa mpaka 0,5 magalamu pa kilogalamu ya thupi. Onjezerani ndiwo zamasamba ndi nsomba zatsopano.
8. Sabata lachisanu ndi chitatu... Pang`onopang`ono kubweretsa chakudya mu zakudya, kukometsa menyu ndi dzinthu, zipatso, mkaka ndi ndiwo zamasamba. Pitani mbali ina.

Malangizo azakudya ndizambiri. Kuti mupeze zotsatira zabwino popanda kusokoneza thanzi lanu, tikulimbikitsidwa kuti mufunsane ndi katswiri wazakudya.

Kuyanika thupi la atsikana kunyumba

Atsikana ambiri amvapo zouma thupi kunyumba, komabe, sikuti aliyense amamvetsetsa zomwe njira yochepetsera thupi imayimira.

Kuyanika thupi kumachepetsa kutentha kwamphamvu kwamafuta. Njira yochepetsera thupi imakondedwa ndi akatswiri omanga thupi pokonzekera mpikisano.

Malinga ndi akatswiri, sikoyenera kutengeka ndi njirayi, chifukwa kuyanika minofu ndikutuluka kwamphamvu kwamafuta amthupi la akazi osakonzekera ndi kupsinjika kwakukulu, komwe kumabweretsa zotsatira zoyipa.

Kuyanika thupi ndiye gawo lomaliza la zakudya zapadera, zomwe zotsatira zake ziyenera kuthandizidwa ndi kulimbikira, chizolowezi chosintha tsiku ndi tsiku komanso zakudya zoyenera.

Pulogalamu yophunzitsa atsikana

Msungwana aliyense, pulogalamu yophunzitsira kuyanika thupi ndiyokha. Malangizowo ndi achilengedwe.

Magulu onse amisili akuyenera kutenga nawo mbali pakuphunzitsa mphamvu. Izi zikapanda kuchitidwa, thupi limawona kulemera kwa "mtolo wosafunikira" ndikuuwononga.

• Akatswiri amalangiza kuphatikiza zolimbitsa thupi ndi ma aerobics. Maphunziro a aerobic amakwaniritsa maphunziro amphamvu. Nthawi yomweyo, simuyenera kuchita mopambanitsa. Ma aerobics amawotcha mafuta, koma nthawi yowuma, thupi limasowa michere, motero njira yotentha minofu imatha kuyamba.
• Palibe zochitika zapadziko lonse lapansi. Mphunzitsi waluso yekha ndi amene angapeze njira yabwino. Kuyanika thupi kumachitika kunyumba, kusintha kwa thupi kuyenera kuyang'aniridwa pafupipafupi. Ngati pangakhale pang'ono skew, pulogalamuyo iyenera kukonzedwa nthawi yomweyo.
• Mukamagwira ntchito kunyumba, phatikizani magawo angapo a reps pa chingwe.
• Kuthamangira pakiyi ndikuwonjezera pazomwe mumachita. Kuthamanga kwa mphindi 30. Kuthamanga kumapopera miyendo yanu ndikuchotsa mafuta.
• Njira zothamanga - kuyenda, kusambira, masewera am'magulu: mpira, basketball, volleyball.
• Malinga ndi malingaliro omwe amavomerezedwa, munthu amawotcha mphamvu m'mawa kwambiri kuposa nthawi yamasana kapena madzulo.

Kuti kuyanika panyumba kukhala kothandiza kwambiri, thandizani kulimbitsa thupi kwanu ndi zakudya zoyenera.

Kanema wamaphunziro

Zakudya ndi mindandanda yazakudya za atsikana

Yakwana nthawi yoti tikambirane pazakudya poyanika thupi lachikazi. Zakudya ndi menyu panthawiyi zimaphatikizaponso zakudya zamapuloteni zomwe zimathandizira kukulitsa minofu.

1. Phatikizani mawere a nkhuku, nsomba zowonda, mazira, mkaka ndi kanyumba tchizi mu zakudya. Phikani nkhuku popanda khungu, ndi kuwiritsa mazira.
2. Mukamaumitsa, sankhani nyama zosuta, mafuta ndi zakudya zokazinga, zakudya zamzitini ndi zipatso.
3. Mukamaumitsa thupi, ndibwino kuti muwotche kapena kuwiritsa chakudya. Muyenera kudalira masamba ndi masamba okhala ndi fiber.
4. Kuchuluka kwa chakudya kuli osachepera asanu ndi atatu, patatha maola awiri.
5. Pangani tchati cha kalori.
6. Perekani maswiti. Phatikizani ma cookies, maswiti, zopangira ufa, zinthu zophikidwa ndi zonunkhira pazakudya. Mutha kusintha zipatso zochepa.
7. Imwani mpaka malita atatu amadzimadzi patsiku. Pewani khofi chifukwa amachotsa madzi m'thupi. M'malo mwake, ndikukulangizani kuti mumwe tiyi wobiriwira.

Pakudya, sikuletsedwa kukonzekera masiku osala kudya. Mutha kudya chilichonse mosamala kamodzi pa sabata. Izi zipereka mpumulo wamaganizidwe ndikusunga boma. Atsikana omwe ali ndi chidwi chofuna kuchita popanda iwo ndikukwaniritsa zotsatira zabwino.

Zovuta zakuwotcha mafuta ndi zakudya za atsikana zimakambidwa muvidiyoyi

Tiyeni tigawanitse kuyanika kwa atsikana magawo atatu. Mukamatsatira malangizowo, zonse zidzatheka, ndipo momwe thupi lidzasinthire sizisintha.

• Pachiyambi choyamba, phatikizani zakudya zamadzimadzi, ndiwo zamasamba ndi zakudya zophika pazakudya. Pambuyo pa masiku angapo, yambani kusintha kosavuta kwa mapuloteni. Idyani pang'ono.
• Pambuyo masiku 15, mutha kumadzipukusa pang'ono ndi maswiti, omwe amawongolera shuga wamagazi. M'mawa, idyani chakudya, wachiwiri - mapuloteni. Kuphika ndi maolivi kapena mafuta opaka mafuta.
• Gawo lachitatu loumitsa thupi ndilolimba kwambiri. Kuchepetsa kudya kwa mapuloteni ku 5% ya kulemera kwa thupi, komanso kudya chakudya chamagulu mpaka magalamu 80. Wonjezerani chakudyacho ndi zolimbitsa thupi. Pewani mapewa anu, yesetsani manja anu, phunzitsani miyendo yanu ndikuwonetsetsa kuti magulu ena a minofu akukula.

Kutalika kwa magawowa sikupitilira miyezi itatu. Munthawi imeneyi, mutha kutaya makilogalamu 7 mosavuta.

Musanayambe ndondomekoyi, muyenera kulumikizana ndi katswiri wophunzitsa zamankhwala komanso wazakudya kuti mupeze njira yophunzitsira ndikukhala ndi chakudya poganizira zomwe thupi limachita.

Pomaliza, ndikuwonjezera kuti mwa munthu amene amatsatira malangizowa, adipose minofu imachoka mwachangu mokwanira. Koma kuchuluka kwakuchepetsa thupi sikulandirika, chifukwa chake kuwonda kuyenera kuyang'aniridwa. Thupi la atsikana liyenera kuchepa osapitirira magalamu 200 a kulemera patsiku. Pa liwiro lapamwamba, mutha kuyendetsa thupi kukhala lopanikizika kwambiri, chifukwa chake, limayamba kusunga mafuta.

Matenda a Adipose amapezeka m'thupi la munthu. Kwa mkazi, chizindikiro chochepa ndi 12% ya kulemera kwa thupi. Ndi masewera othamanga, mafuta amawerengera mpaka 10%.

Onerani kanemayo: Introduction to Newtek NDI with Panasonic CX350 (July 2024).