M'zaka za kulimbitsa thupi kwa dziko, kuchita masewera olimbitsa thupi ndi chinthu choyenera kulimbikitsidwa. Kukhalabe ndi chizolowezi chochita masewera olimbitsa thupi kumatha kulimbikitsa thupi, kulimbitsa chitetezo cha mthupi, kutalikitsa moyo, kunenepa kwambiri, ndikupanga mizere yabwino kwambiri yathupi.

Anthu ambiri omwe amataya thupi amasankha kuthamanga, kuyenda mofulumira, aerobics ndi masewera ena kuti apititse patsogolo kagayidwe kachakudya ndikulimbikitsa kuchepa kwa thupi. Komabe, anthu ena adanena kuti: kumamatira kuchita masewera olimbitsa thupi kwa nthawi ndithu, koma zotsatira za kuwonda sizidziwikiratu, ndipo ngakhale kuwonjezeka kwa thupi, chifukwa chiyani? Kodi kuchita masewera olimbitsa thupi kumatha bwanji kudya mafuta amthupi, muyenera kuumirira kupitilira theka la ola?

Kafukufuku wina anasonyeza kuti kumayambiriro kwa masewera olimbitsa thupi, thupi limakhudzidwa kwambiri ndi kudya kwa glycogen mu minofu, ndipo kuchuluka kwa mafuta kumakhala kochepa kwambiri.

Kuchita masewera olimbitsa thupi kwa mphindi zopitirira 30, kumwa kwa glycogen kunayamba kuchepa, kutenga nawo mbali kwa mafuta kunayamba kuwonjezeka, onse adawerengera 50%. Mwanjira ina, kuchita masewera olimbitsa thupi osakwana mphindi 30, kutentha kwamafuta sikukuwonekera. Ngati mukufuna kukwaniritsa zowoneka bwino zowotcha mafuta, nthawi yolimbitsa thupi ndiyabwino kuposa mphindi 30.

Kulimbitsa mphamvu zogwiritsira ntchito mafuta kumakhala kochepa kwambiri, squat, kukoka, kusindikiza benchi, kukoka molimba ndi zina zolimbitsa thupi ndizochita masewera olimbitsa thupi (kugwiritsa ntchito glycogen based) masewera olimbitsa thupi a anaerobic, amatha kusintha minofu, kuti thupi likhalebe lolimba. amphamvu maziko kagayidwe kachakudya, potero kuwonjezera ma calories.

Panthawi yolimbitsa thupi, anthu omwe amangochita masewera olimbitsa thupi komanso osachita masewera olimbitsa thupi adzapeza kuti kulemera kudzawonjezeka pakapita nthawi yochepa, chifukwa chakuti minofu yawonjezeka.

Anthu omwe amatsatira kuphunzitsidwa kwamphamvu kwa nthawi yayitali, ndikuwongolera kagayidwe kazakudya, mafuta nawonso amadyedwa, ndipo kupita patsogolo kwa minofu yomanga ndi kuchepetsa mafuta kumakhala bwino pang'onopang'ono.

 Komabe, ngakhale akuti kuchita masewera olimbitsa thupi kwa nthawi yoposa theka la ola kudzakhala bwino kuwotcha mafuta, sizikutanthauza kuti kuchita masewera olimbitsa thupi kwa mphindi zosakwana 30 sikudzakhala ndi zotsatira zowonda.

Chifukwa poyerekeza ndi anthu omwe amakhala, ngakhale mutakhala ndi masewera olimbitsa thupi kwa mphindi 10, kutentha kwa mphindi 20 kudzakhala kochuluka kuposa anthu omwe amangokhala, ngakhale kuti nthawi yolimbitsa thupi imakhala yochepa, kutentha kwa mafuta sikumveka bwino, koma m'kupita kwanthawi, kuphatikizapo kasamalidwe ka zakudya. , thupi limachepa pang’onopang’ono.

Ngati mukufuna kukonza mphamvu yowotcha mafuta pogwiritsa ntchito masewera olimbitsa thupi ndikupanga thupi lochepa thupi, kuwonjezera pakuwonetsetsa kutalika kwa masewera olimbitsa thupi, mutha kuwonjezeranso maphunziro amphamvu. Kuphunzitsa mphamvu kumatha kulimbitsa minofu, kupititsa patsogolo mphamvu ya metabolic, kupewa kuchita masewera olimbitsa thupi mopitirira muyeso mpaka kutaya minofu.

Pankhani yolimbitsa thupi, choyamba chitani masewera olimbitsa thupi kwa mphindi 30 kuti mudye glycogen, ndiyeno konzekerani masewera olimbitsa thupi (30-40 mphindi) panthawiyi, zomwe zingalole kuti thupi lilowe m'malo oyaka mafuta mofulumira, ndipo thupi likhoza sungani mphamvu ya kagayidwe kagayidwe mutatha maphunziro, pitirizani kudya zopatsa mphamvu, ndi kuchepetsa thupi.