Kuthamanga ndi ntchito yodziwika yoyaka mafuta, imatha kupititsa patsogolo kagayidwe kachakudya, kulimbikitsa kuwonongeka kwamafuta, komanso kulimbitsa thupi, kukonza chitetezo chokwanira, kukulolani kuti mukhalebe ndi thupi lachichepere.

Komabe, anthu ambiri sadziwa momwe angathamangire kuti apeze zotsatira zabwino. Nazi njira zingapo zothamangira mu nthawi yochepa kwambiri ndikutaya mafuta ambiri.

1. Kuthamanga mosalekeza

Kuthamanga kosalekeza ndi masewera olimbitsa thupi okhazikika omwe angathandize thupi kuwotcha mafuta ndipo ndi oyenera othamanga atsopano. Kumayambiriro, tikhoza makonda kuthamanga cholinga cha makilomita 3-5, kuthamanga 10-15 mphindi zingasinthidwe kusala kudya, ndiyeno 10-15 mphindi kuthamanga, amene amathandiza kumamatira kwa izo, komanso pang'onopang'ono kusintha mphamvu m'mapapo. ndi chipiriro chakuthupi.

2. HIIT kuthamanga

Kuthamanga kwa HIIT, kufupikitsa maphunziro apamwamba kwambiri, ndi mtundu wa masewera olimbitsa thupi othamanga kwambiri. Njira yeniyeni yothamanga ndi: masekondi 20 kuthamanga mofulumira, masekondi 20 kuthamanga kwina kophunzitsira, kapena mamita 100 kuthamanga mofulumira, mamita 100 kuthamanga njira ina yophunzitsira, kuthamanga kumeneku kumafuna maziko enaake akuthupi, ndizovuta kwa oyamba kumene kumamatira.

Kuthamanga kwa mphindi 20 panthawi imodzi kungathandize kuti thupi lipitirize kuwotcha mafuta kwa maola oposa 12, zomwe zingathe kufulumizitsa kagayidwe kachakudya ndikuthandizira thupi kuwotcha mafuta ambiri.

3. Kuthamanga kukwera

Kuthamanga kukwera ndi mtundu wotsutsa wa kuthamanga, kungathe kulimbikitsa mtima ndi mapapu kugwira ntchito, kuthamanga kotsetsereka kumakhala kotopetsa, koma kungachepetse kupanikizika kwa mafupa.

Kuthamanga mokhotakhota kungakuthandizeni kuwotcha zopatsa mphamvu zambiri komanso kuyang'ana kwambiri mphamvu ya minofu ndi kulumikizana kwagalimoto. Tikhoza kukhazikitsa kupendekera pa treadmill, zomwe zingaike thupi mumkhalidwe wowotcha mafuta mofulumira kwambiri.

Mitundu yonse itatu yothamanga imatha kukuthandizani kuti muchepetse mafuta ochulukirapo, koma ndikofunikira kudziwa kuti muyenera kuchita izi mwamphamvu. Panthawi imodzimodziyo, onetsetsani kuti mukuwotha moto musanathamangire kuti musavulale.

Powombetsa mkota:

Kuthamanga ndi masewera olimbitsa thupi osavuta komanso ogwira mtima, podziwa njira zingapo zomwe zili pamwambazi, mutha kukuthandizani kuti muwononge nthawi yayitali ndikutaya mafuta ambiri. Komabe, samalani kuti musamachite masewera olimbitsa thupi mopambanitsa. Tiyeni tisangalale ndi thanzi komanso chithunzi chabwino chomwe chimabweretsedwa ndikuthamanga!