Ochita masewera olimbitsa thupi adzifunsa funso kamodzi kokha: Ndibwino chiti pamaphunziro, Kulemera kwakukulu, kutsika pang'ono kapena kulemera kochepa, kubwereza kwakukulu? Ndiye njira yolondola kwambiri ndi iti? M'nkhaniyi, tikufotokoza mwatsatanetsatane mfundo zokweza kulemera kwa thupi! Choncho, mudzatha kupeza malingaliro omwe angakutsogolereni ku njira yomanga minofu yogwira mtima kwambiri.
Ubwino Wochepa Kulemera Kwambiri Reps, Kulemera Kwambiri Kuchepa Kwambiri
Kwenikweni, yankho la funsoli siliri lomveka bwino. Mwa kuyankhula kwina, palibe yankho lolondola ndipo limasiyana munthu ndi munthu. Zimatengera cholinga chanu, mtundu wa thupi, zakudya, chibadwa, kuchuluka kwa kagayidwe kachakudya, kuchuluka kwa mahomoni, mbiri yochita masewera olimbitsa thupi, zomwe mumadya masana, zowonjezera zomwe mumatenga ndi zina zambiri. Ndiye mumasankha bwanji njira yophunzitsira yomwe ili yabwino kwa inu? Ndiye kodi muyenera kuwonjezera kulemera kapena kuchita ma reps ambiri? Tiyeni tiyang'ane mayankho a mafunsowa pamodzi!
Ndi Njira Iti Imakulitsa Minofu Bwino?
Kunena zoona, pali chowonadi chimodzi chokha kwa tonsefe: tiyenera kumvera matupi athu. Iye sangatinamize konse! Tiyeni tifotokoze izi kudzera mu zitsanzo 5 zosiyanasiyana:
- Mwakhala mukupitiriza kudya moleza mtima kwa 2 milungu popanda kuswa. Thupi latsala pang'ono kuzolowera zakudya zochepa zama calorie. Ndizosapeŵeka kuti mudzakumana ndi kusowa mphamvu panthawiyi. Choncho, mu nthawi imeneyi kuchita kubwerezabwereza ndi zolemera zopepuka Zingakhale zabwino kwa inu.
- Ngati cholinga chanu ndikuwoneka chokulirapo mu nthawi yaifupi ndikupeza phindu lofulumira la minofu, mwinamwake muli mu nthawi yochuluka! Panthawi yochuluka, mumadya zakudya zambiri zama carbohydrate ndikupeza mapuloteni ndi mafuta ambiri. Kale nthawi ino kugwira ntchito ndi kulemera kwambiri Njira yomveka kwambiri!
- Muli ndi ectomorph, ndiko kuti, mtundu wochepa thupi, ndipo mwangoyamba kumene kuphunzitsa kulemera. wekha obwereza ambiri ndi kulemera kochepa Kudzikakamiza kuti muchotse kudzakulitsa kukula kwanu ndikuletsa chiopsezo chanu chovulala. Moleza mtima komanso mokhazikika masewera zakudya Yesetsani kuonjezera kulemera kwanu ndi minofu.
- Masiku ena mumamva kukhala amphamvu. Mwachitsanzo, mukakhala kunyumba Loweruka ndi Lamlungu, musapite kuntchito, ndipo mukhoza kuchita maphunziro masana. Mwanjira ina, awa ndi masiku omwe mumatha kugona kwambiri dzulo ndikupumula minofu yanu. Masiku ano ndi imodzi mwa nthawi zabwino kwambiri zolimbikira ntchito. modabwitsa ndi kulemera kwambiri Mudzamva ngati mutha kuchotsa ma seti okhazikika, yesani ndikuwona!
- Mwachitsanzo, mukufuna minofu yamapewa anu kapena gulu lapadera la minofu kuti liwoneke momveka bwino komanso logawidwa kwambiri. Ganizirani kwathunthu pa minofu imeneyo ndi obwereza ambiri ndi kulemera kochepa yesani kuchotsa. (Ex: 5 ma seti a 15-20 kubwereza ndi 4 kg, kukweza kotsatira / kutsegulira mbali)
Zotsatira zake, maphunziro olemera Ma reps ambiri okhala ndi kulemera kopepuka kapena kubwerezabwereza kochepa ndi kulemera kwakukulu sichili bwino kuposa chinacho. Zonse zimatengera cholinga chanu komanso kulimbitsa thupi kwanu, zomwe mumadya, ndi zina. Ndi za zinthu zambiri. Musanaganize zophunzitsira zolemera kwambiri kapena zobwerezabwereza, muyenera kudziwa zolinga zanu zolimbitsa thupi. Ngati simukudziwabe chomwe mungachite pa izi, kuchita masewera olimbitsa thupi ndi mphunzitsi wodziwa zambiri kudzakhala sitepe yabwino kwambiri kwa inu.
