Kusunga minofu yowonda ndikuchepetsa thupi sikophweka nthawi zonse. Komabe, ndizofunikira kwambiri ku thanzi labwino komanso thanzi labwino, komanso kuthandizira pakuchepetsa thupi.
Minofu yowonda imathandizira mphamvu zanu, kuchuluka kwa mphamvu, kuyenda, mtima ndi thanzi la metabolism. Zimalumikizidwa ndi nthawi yayitali ya moyo ndipo zimakhudza kwambiri kuchuluka komwe mumawotcha ma calories.
Vuto ndilakuti nthawi zambiri, anthu akakwanitsa zolinga zawo zochepetsera thupi, amatha kutaya minofu. Michal Mor, woyambitsa nawo, wamkulu wa sayansi komanso wamkulu wazinthu ku Lumen, kampani yochokera ku Tel Aviv yomwe ikufuna kubweretsa mankhwala a metabolic kwa anthu onse, akuti "tikawonda, timakonda kutaya minofu, zomwe zikutanthauza kuti mwatsoka kutentha zopatsa mphamvu zochepa. "
Izi zitha kuchepetsa kuchuluka kwa metabolic yanu ndikupangitsa kuti zikhale zovuta kwambiri kuti muchepetse thupi.
1. Sungani kuchepa kwanu kwa caloric kukhala kochepa.
Ndi kuchepa kwa calorie komwe kumayendetsa kuwonda ndi zochulukirapo zomwe zimalimbikitsa kuchulukira kwa minofu, sing'anga yosangalatsa ndi yabwino "kubwezeretsanso," kapena kuchepetsa mafuta amthupi ndikuwonjezera minofu yowonda.
Mwachitsanzo, mu kafukufuku wina wa kunenepa kwambiri wa 2016, pamene anthu adadula kwambiri zopatsa mphamvu kwa milungu 12, adataya 8.8% ya minofu yawo yonse. Anthu akamadula mosamalitsa, amangotaya 1.3% ya minofu yawo.
Kuchepa kwa ma calorie anu, minofu yocheperako imasweka pamene mukuonda - komanso mwayi wanu wokhoza kumanga minofu mwachangu, akufotokoza Jim White, katswiri wodziwa zakudya, katswiri wolimbitsa thupi komanso mwini wa Jim White Fitness & Nutrition Studios ku Virginia. . Kafukufuku wam'mbuyomu akuwonetsa kuti anthu omwe amachita masewera olimbitsa thupi amatha kupanga minofu yambiri ngati asunga kuchepa kwa caloric kochepa kwambiri.
White akuti cholinga chanu chisakhale chotaya mapaundi 1 mpaka 2 pa sabata. Ngakhale kuti munthu aliyense adzafunika kuchepetsa zopatsa mphamvu ndi/kapena kuonjezera kuchuluka kwa zochita zawo mosiyana pang'ono kuti achepetse kunenepa pamlingo uwu, kuchepetsa kudya kwa calorie ndi ma calories 500 patsiku ndi malo abwino kuyamba - m'kupita kwa masiku asanu ndi awiri, ma calories 500 amawonjezera. mpaka 3,500 kapena 1 pounds. Kuti mupindule kwambiri minofu, dulani ma calories ochepa.
2. Khalani oleza mtima.
Kuleza mtima kungakhale nsonga yovuta kwambiri kuposa zonse, koma ndikofunikira kukumbukira. Ndichifukwa chake, ngakhale mutadziwona kuti mukupindula kwambiri poyambira, mwachibadwa amachedwa pang'onopang'ono.
Wofufuza wina dzina lake Brad Schoenfeld, yemwe ndi pulofesa wothandiza wa sayansi ya masewera olimbitsa thupi ku Lehman College ku Bronx, New York, anati: “Zimakhala zovuta kuti muwonjezere minofu kwinaku mukutaya mafuta pamene mukuphunzitsidwa komanso kuwonda.
Ndi momwe thupi la munthu limagwirira ntchito: Mafuta ochulukirapo omwe muyenera kutaya, ndikosavuta kutaya mapaundi 5 amafuta. (Izi ndizowona makamaka mukakhala ndi kuchepa kochepa kwambiri kwa caloric.)
Mukapeza minofu yambiri, zimakhala zosavuta kupeza mapaundi a 5 a minofu. Pamene mukuyandikira ku cholinga chanu, yembekezerani kuwona kusintha kosawoneka bwino kwamafuta anu ndi minofu. Kumbukirani kuti musataye mtima.
3. Idyani 25-kuphatikiza magalamu a mapuloteni kanayi patsiku.
“Tonse tamvapo mawu akuti, 'abs amapangidwa kukhitchini.' Ndizowona, "atero a Thomas Roe, wophunzitsira waumwini wa American Council on Exercise, wothamanga wopirira, woyambitsa TRoe Fitness komanso mwini wa Local Moves Studio ku San Antonio, Texas.
Kutsatira dongosolo lokhazikika lazakudya zokhala ndi zomanga thupi zowonda kwambiri (bere la nkhuku ndi Turkey, nsomba, tofu ndi tempeh ndi zitsanzo zabwino) pomwe kuchita masewera olimbitsa thupi moyenera kungathandize kukhalabe ndi minofu.
Ndi chifukwa chakuti minofu yanu imagwiritsa ntchito mapuloteni omwe mumadya kuti akule kapena amphamvu. Mukamadula zopatsa mphamvu, minofu ya thupi lanu imatha kukhala yosakhudzidwa kwambiri ndi mapuloteni omwe mumadya, Spano akuti.
Chifukwa chake, mu kafukufuku wina wofalitsidwa mu American Journal of Clinical Nutrition, pamene ochita masewera olimbitsa thupi amatsatira zakudya zochepa zama calorie zomwe zinali ndi mapuloteni ambiri kwa milungu inayi, anataya mapaundi a 10.56 a mafuta pamene akupeza mapaundi a 2.64 a minofu yowonda. Panthawiyi, omwe amatsatira zakudya zokhala ndi zopatsa mphamvu zofananira, koma zomanga thupi zochepa, amangotaya mapaundi 7.7 amafuta ndipo adapeza minofu yochepera kotala.
"Kuphatikiza apo, kudya kwa mapuloteniwa kuyenera kugawidwa mofanana tsiku lonse," akutero Spano. Izi zimapangitsa kuti minofu yanu ikhale yodyetsedwa ndi zomangira zokhazikika.
M'malo mwake, kafukufuku wa 2018 mu Journal of the International Society of Sports Nutrition adatsimikiza kuti kuti minofu ikule bwino, anthu ayenera kudya pakati pa 0.2 ndi 0.25 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi lawo kanayi patsiku.
Kwa munthu wamkulu wolemera mapaundi 180, ndizofanana ndi zakudya zinayi za 33 mpaka 45 magalamu a mapuloteni. Kafukufuku wina amalimbikitsa 25 mpaka 35 magalamu a mapuloteni pa chakudya chilichonse kwa akuluakulu ambiri - komanso ochulukirapo pang'ono kwa omwe amadya zamasamba ndi zamasamba.
4. Lingalirani kuyesa kusala kudya kwapakatikati.
Mor amalimbikitsa kusala kudya kwapang'onopang'ono ngati njira yomwe yasonyezedwa kuthandiza anthu kusunga ndi kupeza minofu pamene akuonda. Kusala kudya kwakanthawi kumatha kuthandizira kusinthasintha kwa metabolic komanso kusinthasintha kwa metabolic, akutero. Kusinthasintha kwa metabolic kumatanthauza kuti thupi lanu limatha kusinthana bwino pakati pa kuwotcha ma carbs ndi mafuta ngati mafuta.
"Izi zikugwirizana ndi kumanga minofu ndi kuwonda chifukwa ngati mungathe kuwotcha ma carbs bwino panthawi yolimbitsa thupi, mukhoza kuonda bwino chifukwa mudzakhala mukuwotcha m'masitolo ogulitsa mafuta," akutero.
Kuphatikiza kulimbitsa thupi ndi kusala kudya kwapakatikati kungathandize kuyambitsa njirayi, akutero. "Kuphatikiza maphunziro a mphamvu ndi kusala kudya kwapakatikati ndi njira yabwino yowotcha m'masitolo otsala a carb usiku wonse ndikuwonjezera mwayi wanu wodzuka m'mawa woyaka mafuta," akutero.
5. Chitani masewera olimbitsa thupi pafupipafupi katatu pa sabata.
"Muyenera kuphatikiza osachepera masiku awiri a maphunziro olemetsa pa sabata kuti mukhalebe ndi minofu yomwe ilipo komanso katatu kapena kuposa pa sabata kuti mupange minofu," akutero White. Ndipo mu kafukufuku wina wa Harvard School of Public Health wa akuluakulu 10,500, ofufuza adapeza kuti kuphunzitsa mphamvu sikumangomanga minofu - kumathandizanso kuchepetsa mafuta a m'mimba.
Zochita zolimbitsa thupi kwambiri, chifukwa cha kutaya mafuta komanso kupindula kwa minofu, ndizophatikizana - kutanthauza kuti amagwira magulu angapo a minofu nthawi imodzi. Zitsanzo ndi squats, makina osindikizira pachifuwa ndi mizere.
Yang'anani pakupanga izi kukhala patsogolo pakuchita masewera olimbitsa thupi mlungu uliwonse, ndiyeno mutha kuyamba kuganiza zowonjezera masewera olimbitsa thupi oyenera pazochitika zanu.
6. Gwiritsani ntchito cardio kuti mubwezeretse.
Cardio si njira yabwino kwambiri yopangira (kapena kusunga) minofu mukakhala mukusowa kwa caloric. Komabe, ndi chida chachikulu chothandizira kuti muchiritse kulimbitsa thupi kwanu kolimbitsa thupi kuti, pamapeto pake, musunge ndikumanga minofu yambiri momwe mungathere.
Cardio yotsika kwambiri monga kuyenda, kuthamanga ndi kupalasa njinga mofatsa kapena kusambira kumawonjezera kuthamanga kwa magazi m'thupi kuti mutenge mpweya ndi zakudya zina ku maselo anu a minofu, akufotokoza Dean Somerset, katswiri wa sayansi ya zakuthambo ku Alberta.
Roe amalimbikitsa kuwonjezera mphindi 35 mpaka 45 za cardio kangapo pa sabata. Gwiritsitsani ku masewera olimbitsa thupi otsika kwambiri, kuyesetsa kwanu kusakhale kovuta kuposa 7 pa sikelo kuyambira 1 mpaka 10.
Amalimbikitsanso "kumwa madzi osachepera galoni patsiku" kuti muthandizire kuyesetsa kwanu kuti muchepetse mafuta komanso kupindula kwa minofu. Komabe, National Academy of Science, Engineering ndi Medicine amati kumwa madzi okwanira tsiku lililonse ndi pafupifupi makapu 15.5 tsiku lililonse kwa amuna komanso makapu 11.5 tsiku lililonse kwa akazi.
7. Sinthani dongosolo lanu la masewera olimbitsa thupi.
Dr. James Suchy, dokotala wa zamasewera ndi Hoag Orthopedic Institute ku Southern California, "njira yomwe pulogalamu yolimbitsa thupi imapangidwira imatha kukhudza zotsatira za maphunziro anu," kutanthauza kuti ngati musintha chiwerengero cha seti, kubwerezabwereza kapena kuchuluka kwa mpumulo pakati pawo, zomwe zingakhudze mtundu wa zopindulitsa zakuthupi zomwe mudzaziwona.
Mwachitsanzo, kuti muwonjezere kukula kwa minofu ndi kutanthauzira, Suchy akuti muyenera "kukweza kulemera kwakukulu komwe mungathe kukweza kwa 6 ku 12 kubwerezabwereza pamodzi ndi nthawi yopuma ya 1 mpaka 2 mphindi pakati pa seti. Awa ndi malo abwino olowera kwa omwe angoyamba kumene kukweza masikelo ndipo aperekabe mphamvu komanso kupirira. "
Mosiyana ndi izi, ngati mukuyang'ana kuti muwonjezere mphamvu za minofu, Suchy amalimbikitsa kukweza kulemera kwakukulu komwe mungathe kukweza kwa 1 mpaka 6 kubwerezabwereza pamodzi ndi nthawi yopuma ya 2 mpaka 3 mphindi pakati pa seti. "Izi zimafunika kudziwa zambiri pakukweza zitsulo kuti mupewe kuvulala ndi njira zopanda pake," akuchenjeza, choncho ndi bwino kugwira ntchito ndi mphunzitsi kapena mphunzitsi mukamayamba maphunziro amtunduwu.
Ngati cholinga chanu ndikuwonjezera kupirira kwa minofu, "kwezani kulemera kwakukulu komwe mungathe kukweza kwa 12 ku 20 kubwerezabwereza, kuphatikiza ndi nthawi yopuma ya 30 mpaka 90 masekondi pakati pa seti," Suchy akuti. "Izi zitha kukhala zothandiza kwa munthu yemwe sakufuna kuwonjezera minofu kapena kukula."
8. Chitani HIIT mosamala.
Monga chowonjezera chomaliza ku dongosolo lanu lolimbitsa thupi, yesani masewera olimbitsa thupi othamanga kwambiri monga kuthamanga mobwerezabwereza pa treadmill, elliptical kapena njinga.
Zolimbitsa thupi izi zitha kuthandiza kuwotcha ma calories ndikuchepetsa mafuta amthupi ndikumangabe minofu, White akuti. Komabe, mumatumizidwa bwino kuzigwiritsa ntchito nthawi zina, monga kamodzi kapena kawiri pa sabata. Kuchita masewera olimbitsa thupi kumafunika kukhala cholinga chanu cholimbitsa thupi, ndipo kuchita mopambanitsa pa high-intensity cardio kumatha kulimbitsa minofu yanu - kupangitsa kuti isakule.
Chitani HIIT masiku osatsatizana komanso mukamapumula bwino.
9. Pezani kupuma mokwanira ndi kuchira.
"Kumanga minofu kumalo ochitira masewera olimbitsa thupi kumayamba ndikuyika zovuta zokwanira pamitsempha ya minofu panthawi yolimbitsa thupi," adatero Suchy. Koma mukhoza kuchita mopambanitsa. "Kuti kupindula kwa minofu ndi kutaya mafuta kuchitike, kuchira kokwanira n'kofunikanso."
Izi zikutanthauza kuti "kupuma, kugona kwambiri usiku uliwonse ndikofunikira." Kwa wamkulu wamba, maola 7 mpaka 9 ayenera kukhala cholinga, "ndi zokonda kumapeto kwapamwamba ngati mukuchita masewera olimbitsa thupi pafupipafupi," adatero Suchy.
Komabe, sizili zophweka nthawi zonse. "Kupsinjika kwakukulu kuntchito komanso m'moyo wanu kumatha kuwononga kwambiri kuchira kwanu komanso kuyambiranso mwamphamvu pamasewera anu otsatira." Koma, Suchy akuwonjezera kuti "zochita zochepetsera kupsinjika monga kupuma mozama kapena kusinkhasinkha zawonetsedwa kuti zimathandiza."
Mfundo yofunika kwambiri
Inde, mukhoza kupeza minofu pamene mukuwonda. Yang'anani pazowonjezera ndi kuphunzitsa minofu yanu ndikusunga kuchepa kwa caloric. Pangani kusintha kosatha komwe mungathe kumamatira kwa nthawi yayitali - kutayika kwa mafuta ndi kupindula kwa minofu kumatenga nthawi.
Roe anawonjezera kuti: “Sindinganene kuti ndife zimene timadya. "Zopatsa mphamvu zowononga shuga wambiri, zakudya zosinthidwa, mkaka ndi mowa ndi njira yotsimikizirika yochepetsera zolinga zanu kuti musakhale ndi minofu ndi kutsamira."
Nthawi yotumiza: May-13-2022