N'chifukwa chiyani miyendo yanu imakhala yokhuthala ngati ya njovu?

Anthu ambiri amaona kuti miyendo ndi wandiweyani chifukwa minofu kwambiri otukuka, ndiye chifukwa nthawi zonse amayenda tsiku lililonse, kapena kuvala zidendene zazitali, chifukwa minofu chitukuko cha miyendo, amene adzakhala lalifupi ndi wandiweyani.
Choncho, kwenikweni 80% ya atsikana sakonda kuphunzitsidwa mphamvu, kuopa kulimbitsa mphamvu, chifukwa amaganiza kuti thupi ndi lamphamvu ndipo minofu yokhutira ikugwirizana. Koma si zoona.

Chifukwa chomwe miyendo idzakhala yowonjezereka sichifukwa chakuti minofu imapangidwa, koma chifukwa chakuti mafuta m'miyendo ndi ochuluka. Kuchuluka kwa mafuta ndi pafupifupi kuwirikiza kanayi kuposa minofu. Kukhala kwa nthawi yayitali kumabweretsa kudzikundikira mafuta, osati chifukwa cha kuchuluka kwa minofu.
Kuonjezera apo, minofu ya atsikana imakhala yovuta kuchita, ngakhale anyamata amafuna kukhala ndi ntchafu zotukuka zimakhala zovuta kwambiri, ndipo testosterone m'thupi la atsikana ndi 1/20 yokha ya anyamata, ndipo kuvutika kwa minofu kukukulirakulira. kuposa ka 20 kuposa anyamata. Musamaganize kuti zomwe mukuganiza kuti ndi zolondola, ndipo phunzirani zambiri za kukhala olimba kuti musasokoneze mnzanuyo.

Maonekedwe a miyendo ya njovu amayamba chifukwa cha zifukwa zambiri, chofala kwambiri ndi chakuti kudya kwambiri kumabweretsa zopatsa mphamvu zambiri, ndipo amakonda kukhala kwa nthawi yayitali osachita masewera olimbitsa thupi, zomwe zidzatsogolera kuoneka kwa miyendo ya njovu.
Choncho, kuyambira pazifukwa ziwirizi, tikhoza kuchita bwino pazifukwa ziwirizi, kotero kuti miyendo yathu ya njovu imatha kuchepa ndikukhala miyendo yayitali.
Mfundo yoyamba ndikuthana ndi vuto la ma calories ochulukirapo
Kuchokera pazakudya kuti muzitha kudya zakudya zopatsa mphamvu, kudya zakudya zopatsa thanzi, kusiya zakudya zonse zama calorie ambiri, kudya zipatso zambiri ndi ndiwo zamasamba komanso zakudya zama protein ambiri, kuti kagayidwe kawo kagayidwe kabwinobwino, kuchepetsa kudya kwa caloric nthawi yomweyo, koma komanso kufulumizitsa kuchepetsa mafuta oyaka mafuta.
Komanso, muyenera kusiya zinthu zotsekemera zomwe mumakonda kudya, makamaka atsikana, omwe sakana zotsekemera. Ngakhale chakudya chokoma ndi chokoma, koma mlingo wa chakudya chokoma kutentha kwambiri, komanso kumayambitsa kukalamba mofulumira okosijeni wa thupi la munthu, kotero, shuga ndi kanthu kakang'ono tiyenera kuchita.

Mfundo yachiwiri ndi ya kukhala nthawi yayitali
Tonsefe timangokhala chifukwa cha ntchito ndi sukulu, koma sitingasinthe zimenezo. Komabe, tikhoza kudziikira nthawi kuti tichepetse mwayi wokhala nthawi yaitali, monga kudzuka ndi kuyimirira kwa mphindi 10-15 titatha ola limodzi, kuti tithetse kupanikizika kwa kukhala pamsana. Titha kugwiritsanso ntchito nthawi yopita kuchimbudzi, nthawi yothira madzi mu chipinda cha tiyi, kuti tiyime kuti tichepetse kukhudzidwa kwakukhala kwa nthawi yayitali kwa thupi, mukakhala, mutha kuchitanso zambiri, ndipo pomaliza. titha kugwiritsa ntchito nthawi yomaliza ntchito kuti tiwonjezere zolimbitsa thupi zawo.
Kuphatikiza apo, chinthu chofunikira kwambiri m'moyo wathu ndikuchita masewera olimbitsa thupi, mwachitsanzo, mutha kulimbikira kuchita masewera olimbitsa thupi masiku 4 pa sabata, sungani ola la 1 nthawi iliyonse, simudzakhala mafuta (potengera kuwongolera zakudya). ).

Pochepetsa kuchuluka kwa mafuta m'thupi mwanu kudzera m'magawo awiri omwe ali pamwambawa, kuchuluka kwa mafuta m'miyendo kumachepa, ndipo miyendo ya njovu idzakhala kutali ndi inu. Komabe, miyendo yaitali si yopyapyala, koma yesetsani. Muyenera kulimbikitsa miyendo yanu kuti ikhale yooneka bwino kuti mukhale ndi chiuno chabwino ndi miyendo yayitali.
Zotsatirazi ndi gulu la nyumba yotsamira mwendo kukweza m'chiuno, kuti muthe kuchepa kunyumba, yesetsani miyendo yanu yayitali, kumamatira patatha mwezi umodzi, kuti miyendo yanu yayitali ikhale yowonekera.
1, kulowera chakumbali (kumanzere ndi kumanja ka 10, kubwereza seti 3)

2. Kukweza bondo lakumbuyo pogwada (nthawi 10 kumanzere ndi kumanja, kubwereza seti 3)

3. Kwezani miyendo mutatha kugwada (nthawi 10 kumanzere ndi kumanja, kubwereza seti 3)

4. Kwezani mwendo mutatha kugwada (nthawi 10 kumanzere ndi kumanja, kubwereza seti 3)

5. Squats (15 kubwereza, 3 seti)

6. Hip Bridge (15 kubwereza, 3 seti)

7, kukweza mwendo wakumbuyo (nthawi 16-20, kubwereza seti 3)

8, lunge squat (kumanzere ndi kumanja ka 15, kubwereza seti 3)

9. Kwezani miyendo yanu mukangokankha (ka 15 mbali iliyonse ndi seti 3 zobwerezabwereza)