Waukulu > Zochita Zolimbitsa Thupi > Kuchita masewera olimbitsa thupi panjinga - mayankho ndi mafunso

Kuchita masewera olimbitsa thupi panjinga - mayankho ndi mafunso

Kodi zolimbitsa njinga ndizabwino kwa abs?

Mofulumira mumachita fayilo yakuchita masewera olimbitsa thupizimakhala zosavuta koma kuchitanjingacrunch pang'onopang'ono ikupereka zambirim'mimbakukondoweza. Minofu yoyamba imagwira ntchito munjingacrunch ndi rectus abdominus, chiuno, ndi obliques. Kuyika miyendo yanu pansi kumayang'ana kumunsi kwanuGawo.9. 2016.



Chikuchitika ndi chani anyamata? Jeff Cavaliere, ATHLEANX.com. Lero ndikuwonetsani zinthu zingapo zomwe simuyenera kuchita mukugwiritsa ntchito abs yanu.

M'malo mwake, uyu ndi m'modzi wa iwo. ndikawona mawu awa, 'Sindikudziwa chomwe chalakwika

Ubwino wake wolimbitsa njinga ndi chiyani?

Thanziubwinozanthawi zonsekupalasa njingamonga:
  • kulimbitsa mtima wathanzi.
  • kukulitsa mphamvu ya minofu ndi kusinthasintha.
  • kuyenda kosakanikirana.
  • kuchepa kwa nkhawa.
  • kukhazikika ndi kulumikizana.
  • mafupa olimba.
  • kuchepa kwamafuta amthupi.
  • kupewa kapena kusamalira matenda.



Kupalasa njinga ndi njira yosavuta yochitira masewera olimbitsa thupi mosiyana ndi zochitika zina zovuta. Kupalasa njinga kumapangitsa kuti thupi likhale logwira ntchito komanso lathanzi. Ili ndi phindu m'maganizo ndi mwakuthupi.

fitbit blaze kutsatira njinga

Mfundo ina yowonjezerapo ndi yakuti kupalasa njinga sikutanthauza mafuta amtundu uliwonse ndipo sikokwanira kuwononga chilengedwe. Iyenso ndi yoyenera kwa mibadwo yonse popeza imatha kusiyanasiyana mosavuta. Kupalasa njinga kuli ndi maubwino ambiri.

Lekani ndikuuzeni. 1. Kupalasa njinga pafupipafupi kumathandizira kukweza magazi kupita muubongo.

zowonjezerapo pa njinga



Kuthamanga kwa magazi kumatanthauza kuti michere yonse yofunikira imafikira ubongo wathu ndikuwathandiza kuti ugwire bwino ntchito. Kafukufuku wa 2013 adapeza kuti kupalasa njinga kumachulukitsa kuthamanga kwa magazi kupita muubongo wa oyenda pa njinga mpaka 28%, Kafukufukuyu adatinso kuwonjezeka kwa magazi pambuyo panjinga kupitilirabe pambuyo pochita masewera olimbitsa thupi. Kupalasa njinga ndikulimbitsa thupi pang'ono.

Kujambula kumathandiza kumanga minofu m'mawondo, ntchafu, m'chiuno, mikwingwirima, ndi ng'ombe. 3. Kafukufuku wina ku University of Georgia adapeza kuti munthu amene sachita chilichonse ndipo atha kukhala wathanzi atha kubweretsa mavuto akugona.

Kupalasa njinga tsiku ndi tsiku kumatsimikizira kuti thupi latopa ndipo mumagona bwino. 4. Kupita njinga kumawonjezera kugunda kwa mtima wanu ndipo kumapangitsa mpope wamagazi kuzungulira thupi lanu.



Iyi ndi njira yabwino kwambiri yotetezera thupi kumatenda owopsa monga matenda amtima. Kuyenda panjinga ndikothandiza kwambiri. Ofufuza ku University of Glasgow adasanthula anthu opitilira 2,60,000 kwazaka zisanu.

Anasanthula omwe amabwera kudzagwira ntchito panjinga ndi omwe sankagwiritsa ntchito njinga. Adapeza kuti kupalasa njinga kukagwira ntchito kumachepetsa chiopsezo chanu chodwala matenda a mtima pakati. Chifukwa chake kupalasa njinga kuli bwino.

Kafukufuku wopangidwa ndi University of North Carolina adapeza kuti anthu omwe amakwera njinga kwa mphindi 30 masiku asanu pasabata anali ndi masiku pafupifupi theka la odwala ngati ena.

wakuba jini tsopano

Kodi kupalasa njinga ndi masewera olimbitsa thupi abwino kwambiri?

Kupalasa njinga ndipamwamba-notch cardiokulimbitsa thupi. Mudzawotcha pafupifupi ma calories 400 pa ola limodzi. Kuphatikiza apo imalimbitsa thupi lanu lakumunsi, kuphatikiza miyendo yanu, chiuno, ndi glutes. Ngati mukufuna fayilo yakulimbitsa thupindizofatsa kumbuyo kwanu, mchiuno, mawondo, ndi akakolo, uku ndi chisankho chabwino.

Ngati mukufuna kuonda, zonse zomwe muyenera kuchita ndikuwotcha mafuta owonjezera ndikuwadya nthawi zonse, ndipo mutha kutero mwina posintha zakudya ndi kuchita masewera olimbitsa thupi, ndipo ngati mungachite masewera olimbitsa thupi ndiye kuti funso ndi liti, ndikuwotcha mafuta owonjezera. Takhala tikufanizira kusiyana pakati pa kusambira ndi kuthamanga ndi kuyeserera kovuta ndipo tsopano tikufuna tione kusiyana pakati pa kupalasa njinga ndi kuthamanga kuti titha kukhazikitsa zinthu pang'ono monga timapita ku labu ya physiology kuno kusamba kwa timu ndipo Ife ' ndilowetsanso sayansi lero. Tidasankha njinga ndikuyenda chifukwa zonse ndi zochitika kumtunda kuti tithe kupeza sayansi yambiri ndi kuwerengera kwathu, komanso chifukwa zonse zimagwiritsidwa ntchito kwambiri kukuthandizani kuti muchepetse kunenepa, inde komanso kale Podziyerekeza kuchuluka kwa kalori tokha timaganiza kuti kunali koyenera kuti tiwone kutulutsa mwayi Ubwino ndi zovuta zamasewera aliwonse.

Kuthamanga ndikokulemera kumathandiza ndi kufooka kwa mafupa polimbikira mafupa ndi malo am'malo mwake, mafupa athu sakhala opanikizika motero samachepetsa kuvulala, kuthamanga kumafunikira zida zochepa ndipo kumatha kuchitika pafupifupi kulikonse, koma kupalasa njinga kumafuna njinga ndi zida zochepa pang'ono, ngakhale ma gym ambiri ali ndi njinga zamkati zozunguliramo kotero palinso njira zina, masewera onse awiri amatha kukhala ochezeka, ngakhale kupalasa njinga mwina kumakhala kocheperako momwe mungachitire pang'ono pang'ono, mutha kupita motalika kuchokera kumapeto komaliza Kuyenda njinga chifukwa sichimapanikizika Tinaganiza zogwiritsa ntchito zopatsa mphamvu ngati gawo lathupi lathu monga momwe anthu ambiri amadziwira gawo ili ndipo ndi njira yosavuta yoyezera mphamvu zomwe tili. Mukutanthauza ma kilocalories, omwe akuwonetsa ma calorie chikwi, popeza iyi ndi nambala yomwe mumapeza pazolemba zilizonse zodyera, komanso kwa omwe amalimbitsa thupi, inde tsopano ndikosavuta kuti muchepetse thupi, muyenera kuti muotche zonse nthawi yochuluka kwambiri kudzera muzochita zanu ndi ntchito zanu za tsiku ndi tsiku, kenaka muzidya chakudya ndi zakumwa tsiku lonse. Tili ndi malingaliro amenewo, tiyeni tiwone momwe tingayesere momwe timagwiritsira ntchito kalori tsopano pali njira zingapo koma zina ndizolondola kuposa zina ena tsopano mutha kugwiritsa ntchito chowerengera chosavuta cha kalori ndipo potero ikani kulemera kwanu mu msinkhu wanu ndikulingalira kukula kwake zomwe mudagwirapo nawo ntchito, koma mupeza nambala yoyipa kwambiri chifukwa chowerengera cha kalori muyenera kudziwa momwe muliri olimba, ndikupatseni chisonyezo cha kuchuluka kwama calories omwe mukuwotcha.

Timapuma pamenepo, titha kukhala owonera masewera olimbitsa thupi kapena owonera masewera omwe amatha kuyeza kugunda kwa mtima wanu nthawi zonse pochita zonse kuti adziwe kulimba komwe mwaphunzira ndikuphatikiza izi ndi zomwe mwasunga kale kuti akupatseni kukhala takwanitsa kuyerekezera kuchuluka kwa ma calories tawotchera pantchitoyi, ndiye lero tikupita patsogolo kuti tiwone zomwe zatulutsidwa ndi njira zoyesera zolondola, chifukwa chake tikupita ku labotale kukawona ndendende zomwe zikutanthauza. Sindikumveranso zikomo chifukwa chogwiritsa ntchito labu yanu komanso nthawi yanu lero tikufuna kuyang'ana ma calories otenthedwa poyerekeza ndi kupalasa njinga kuthamanga ndipo ndimafuna kudziwa momwe tingachitire izi komanso momwe tingadziwire bwino molondola pano lero ayesa kugwiritsa ntchito mpweya womwe umatchedwa vo2 ndipo anthu pano ma vo2 max, koma izi zidzakhala zochepa. Zimadaliranso kuchuluka kwa mpweya womwe mumagwiritsa ntchito pochita masewera olimbitsa thupi ndipo kuchokera pamenepo, ndi malingaliro ochepa, mutha kuphunzitsa ndalama zama kalori ndipo zomwe zimasiyana kutengera zolinga zomwe mukugwira nawo ntchito ndipo tili ndi nthawi yochuluka lero Tikadasankha mitundu iwiri ya milingo kuti tidziwe kuti namkungwi wabwino kwambiri ndi ndani, ndikuganiza zomwe mukufuna kuchita lero chifukwa mwachiwonekere mukufuna kuyang'ana magulu a anthu atha kusungidwa kuti titha kuyang'ana mawonekedwe achiwiri, okongola kulimbitsa thupi kwa aerobic ndiyeno mwina mulingo 4, ndi malo olimbitsira thupi omwe angakhale magawo omwe anthu amatha kupyola munthawi yawo, ndipo mumachita tikamawerenga vo2 mumawona kusiyana kwakukulu pakugwiritsa ntchito mpweya kuchokera pakusintha kuchokera Kuyenda bwino, komanso liwu lirilonse, ndikufuna kusintha liwiro, chabwino, ndili ndi chidwi kuti ndiwone zotsatira zomwe ine ndi Heather tapeza poyesa ma calories tawotcha tikamayendetsa kenako kupalasa njinga.

Heather adakoka chikoka chachifupi kwambiri ndipo azikhala akugwira ntchito molimbika pafupi ndi khomo lake mu zone 4, koma ndimamatira ku malo othamangitsanso mdera langa kuti ndikulitse mphamvu. Anthu ambiri amaganiza kuti kuthamanga kumawotcha mafuta ochulukirapo kuposa njinga, chifukwa chake tidzakhala okondwa kuti tiwone ngati izi ndi zowona ndipo ngati kusiyana pakati pa kupalasa njinga ndikwanira, ndi nthawi yoti Jonathan achite masamu ena ndikuchita Cardio Pooh m'malo mwathu kuyesetsa kuwerengera molondola n tangopeza mpweya wathu Jonathan Ndikufuna ndiyambe kuyang'ana manambala Choyamba, kodi ma calories anga amatuluka bwanji mukakwera njinga poyerekeza ndi kuthamanga Tikayang'ana kwa ola limodzi, Tikamathamangira ola limodzi, ndi pafupifupi ma calories 900 91 pa ola kenako Viking 868 ndiyabwino, ndiye kusiyana kwa pafupifupi 124 kenako kuwerengera kwamawu kunali ndi Sotracer pang'ono pang'ono kotero zifukwa zakukula kwake ndizodziwikiratu, kotero imagwiritsa ntchito Junior kwambiri, ndiye ponena za kugwiritsa ntchito mphamvu zenizeni mumayembekezera kuti ikhale yayikulu, ndiye kuti 1156 ikuyenda ndi 994 poyendetsa njinga zamoto, chifukwa chake kusiyana kumatuluka pang'ono pa 212. Ndikuganiza kuti ndibwino kunena kuti tonse tidaganiza kuti kuthamanga kungakhale patsogolo o f kuyesera kwathu pang'ono pano, zomwe zidachita, potengera kubetcha tirigu pamasewerawa komanso kuti inali pafupi ndi kupalasa njinga zolimbitsa thupi ndikuti zimapindulitsa, koma kupalasa njinga kumatha kuchitidwa motalikirapo, kotero ngati muli ndi nthawi yochuluka kumbali yanu mwina ndibwino kugwiritsa ntchito njinga kuwotcha ma calories owonjezera, koma ndekha ndikuganiza kuti kuthamanga ndi njira yosavuta kwambiri yoti ndichepetse kunenepa, mwina chifukwa zimapondereza njala yanga, mwina chifukwa ndikafika china chonga ichi ndimamwa khofi ndi keke pafupipafupi, zomwe sizoyipa konse ngati muli ndi imodzi mwamasewerowa ndipo mwina mungayese kutaya pang'ono chonde tiuzeni ndikulemba mu ndemanga kuti ife ' Ndimakonda kumva za izi.

Watts kuti zopatsa mphamvu anatentha

Tikukhulupirira kuti mwasangalala ndi nkhani yathu Pezani Globe pazenera lonse ndikuyang'ana zolemba zina zonse zomwe tapanga ndipo ngati mukufuna kuwona nkhani yomwe tapanga kuti titaye ma calories ochepa omwe timawopa nkhaniyi pano ndipo ngati mukufuna onani kufananiza pakati pa kusambira ndi kuthamanga zikafika pamagwiritsidwe a kalori omwe mungapeze pansipa

Kodi njinga yamoto yabwino ndiyotani kuti mukachite masewera olimbitsa thupi?

Nazi zitatu zanjinga yabwino kwambirimitundu yopezerakuchita masewera olimbitsa thupi.
  • 1) NjiraNjinga: Wopepuka komanso wothamanga. Njinga zamsewu ndizabwinokuchita masewera olimbitsa thupi, chifukwa amalimbikitsa magwiridwe antchito.
  • 2) PhiriNjinga: Yambirani mapiri ndi njanji. Njinga zamapiri ndizabwino kwambirikuchita masewera olimbitsa thupi, kulimbitsa thupi komanso kusangalala.
  • 3) The Recumbent: Galimoto yoyendetsa.
7. 2020.

Kodi kupalasa njinga maora awiri patsiku ndiokwera kwambiri?

Mabuku a 'standard' pakuzunguliraKukhala wathanzi kumanena kuti muyenera kukwera osachepera mphindi 40 pafupipafupi kuti mupindule, ndikuchitamaola 2pa chishalo kuti muyende bwino.

Kodi kupalasa njinga kumachepetsa mimba?

Kodi kupalasa njinga kumawotcha mafuta? Inde. Ngakhale anum'mimbaMinofu sikugwira ntchito molimbika ngati ma quads kapena glutes mukakwera, komanjingachilengedwe cha aerobic chimatanthauza kuti mukuyakawonenepa.

Kodi mphindi 30 zapa njinga patsiku ndizokwanira?

Kupalasa njingakumawonjezera kupirira kwanunjinga

Kuchita masewera olimbitsa thupi panjingaosacheperaMphindi 30kutitsikuzidzakulimbitsani kupirira kwanu kwamtima ndi mtima. Mukamayesetsa nthawi zonse, mudzawona kusintha kwamphamvu yanu, ndikukuthandizaninjingaKutalika kapena kukwera kwambiri.

carbs ndi kugona

Kodi mphindi 30 patsiku pa njinga yolimbitsa thupi ndiyokwanira?

Ngati mukufuna kukhetsa mapaundi, amasewera olimbitsa thupindi njira yabwino kwambiri yothetsera zopatsa mphamvu. Kuyendanjinga yamotochifukwaMphindi 30panthawi imatha kutentha kulikonse pakati pa 200-300 calories (kutengera kuchuluka kwa ogwiritsa ntchito).

Kodi kukwera njinga kumachepetsa miyendo yanu?

Maubwino owotcha ma calorie akupalasa njingathandizaniwochepayanumiyendo, ngakhale mumawotcha mafuta m'thupi lanu lonse. Kuonetsetsa kuti mukugwiritsa ntchito minofu yanu yamiyendo pakumanga kupirira yomwe imachepetsa kuzungulira kwamafuta pamayendedwe pakati pa 80 ndi 110 pamphindi (rpm). Uku ndikufulumira.6. 2019.

Kodi kukwera njinga kuli bwino kuposa kuyenda?

Kupalasa njingandi zosavutakuposa kuyenda, ndiye kuti mwina mugwire ntchito molimbikakuyendamwachangu ndipo mwina muzilimbitsa mtima wanu, mapapo ndi minofu yanu kwambiri. Mbali inayi,kupalasa njingamwina sichichepera m'chiuno mwako, mawondo ndi akakolokuposa kuyenda.

Mafunso Ena M'Gululi

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5000 lux = lumens - kupeza mayankho

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Kuwunika kwa njinga za Shinola - mayankho pazovuta

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