Kuthamanga mafuta otentha

Kwa nthawi yayitali kale, kuthamanga kwa mafuta kutentha kwakhala kotchuka ndipo kumachitidwa ndi anthu okhala m'mayiko omwe ali ochuluka kwambiri a anthu omwe ali ndi kulemera kochuluka poyerekeza ndi ena onse. Kuthamanga sikungokhala ndi zotsatira zabwino zowononga kulemera, komabe kumathandizanso kubweretsa thupi m'kamwa, kupangitsa minofu kukhala yotanuka kwambiri, ndi kufotokozera - kukongola kwambiri.

Kodi chimapangitsa kuti mafuta aziyaka?

Kuthamanga nthawi zonse kumapindulitsa kwambiri thupi. Ntchito imeneyi imathandiza kuti minofu yambiri ikhale yogwira ntchito, yomwe imachititsa kuti machitidwe onse a thupi agwire ntchito mwakhama. Pamene mtima umagwira ntchito bwino, mapapu ali ndi mpweya wambiri, mphamvu yamagetsi imachepa mpaka kumapeto, mumachotsa poizoni ndi poizoni, zomwe zimathandiza kupezeka kagayidwe kameneka. Zotsatira zake, sikuti mumachepetsa kulemera kwanu pokhapokha mukudya zakudya zopatsa mphamvu, komanso kuti thanzi lanu likhale lolimba.

Chochititsa chidwi chinazindikiritsidwa: patatha mphindi 20 yogwira ntchito yochita bwino (ndipo kuthamanga ndi katundu wotere), thupi, ndi kusowa kwa chakudya, kusinthasintha kwa kugwiritsa ntchito mafuta omwe asungidwa kale, chifukwa amagawikana. Izi zikudetsa nkhawa kuti akatswiri akulangiza kukonza mapulogalamu oyaka mafuta.

Tsopano pali lingaliro lakuti kugwiritsira ntchito ntchito nthawi zonse kungakhale koopsa, chifukwa thupi limagwiritsidwa ntchito kugwiritsa ntchito mafuta monga "mafuta", ndipo motero amaligulitsa kwambiri. Komabe, ichi ndi chiphunzitso chabe mpaka pano. Komabe, ndi zophweka kupanga cardio kuchoka pa aerobic ndi mphamvu katundu - mmalo mkomera anayeza kusankha ndi kuthamanga kapena kuthamanga masitepe. Mtolo woterewu umapangitsa thupi kugwira ntchito mu ulamuliro wa anaerobic, mwachitsanzo, chifukwa cha kusowa kwa mpweya. Izi zimayambitsa njira zina, ndipo zimakulolani kutentha makilogalamu maola angapo mutaphunzira.

Njira yothamangira mafuta

Popeza zonsezi zili pamwambapa, mukhoza kupereka mitundu iwiri ya maphunziro, yomwe ingathe kuchotsa mosavuta mafuta. Malamulo onse adzakhala ophweka: maphunziro ayenera kukhala nthawi zonse! Kuthamanga kangapo kuposa 3-4 pa sabata, simungathe. Maphunziro aliwonse ndi sitepe yoyenera, ndipo pamene mukuyandikira, mudzayandikira kwambiri!

Kuthamanga kumathamangira mafuta

Chofunika cha dongosolo ngatilo ndi losavuta. Kwa masekondi 30 kapena mphindi 30 mumatha kuthamanga mwamsanga. Ndiye pafupi ndalama zofanana iwe upita. Pambuyo pake, pitani msinkhu wofulumira. Kenaka tibweretsenso pulogalamu yonse, ndipo motero - kwa mphindi 30-40 za maphunziro. Kuwonjezera apo kuthamanga kumatentha mafuta ndi kupuma, mumapangitsa thupi kukhala lolemera kwambiri. Pang'onopang'ono, gawo la sprint likufunika kuwonjezeka. Mukhoza kuyendetsa njirayi nthawi iliyonse ya tsikulo.

Kuthamanga Kwambiri Kummawa

Munthu aliyense ali ndi zofuna zawo, ndipo ngati chapamwamba pazifukwa zina sichikugwirizana ndi inu, mungagwiritse ntchito nthawi zonse njira yamakono. Pachifukwa ichi ndi bwino kuti muthamange kasanu pa mlungu m'mawa opanda chopanda kanthu. Musanaphunzire, muyenera kumwa khofi popanda shuga ndi zonona - kotero mutha kuthamanga nthawi yayitali, ndikudya zakudya zambiri, chifukwa khofi ndiwotentha mafuta . Kutalika kwa maphunziro ndi mphindi 40, koma ngati kuli kovuta, mukhoza kuyamba ndi zizindikiro zochepa. Ndibwino kuthamanga pa malo achilengedwe ndi madontho ndi ascents, komanso ngakhale malo. Tempo ikhoza kusungidwa chimodzimodzi, ndipo kokha pamene iwe watopa, pita.

Maphunziro amapangidwa bwino m'mimba yopanda kanthu kapena maola 2 mutatha kudya. Pambuyo pochita masewera olimbitsa thupi, kumwa mowa kwambiri kumalimbikitsidwa komanso ola limodzi lodziletsa kudya. Pomwepo pali chakudya cha mapuloteni - tchizi, nkhuku kapena mafuta opanda mkaka.