Imodzi mwa masewera omwe amawoneka bwino komanso omwe amawathandiza kwambiri amathamanga. Pofuna kuchita izo, ndikwanira kukhala ndi nsapato ndi masewera - palibe wophunzitsira kapena gulu lolimbitsa thupi. Kuchokera m'nkhaniyi, mutha kudziwa momwe ndalama zambiri zimayambira pothamanga, komanso momwe zingagwiritsire ntchito kuti zitheke pomenyera nkhondo.
Makina opaka poyendetsa
Kuthamanga ndi chimodzi mwa masoka kwambiri masewera a anthu. Zimalola kugwiritsa ntchito panthawi yomweyo minofu yonse ya thupi, zomwe zimapangitsa kulimbikitsa kwawo konse. Pomwe magazi amaphunzitsidwa bwino, pamakhala ma capillari ambiri, ma circulation a magazi amatha, kuchepa kwa magazi kumafulumira.
Ndiko kuthamanga kwa kagayidwe kake kamene kamathandiza kuti tikambirane za kuyendetsa ngati njira zowonjezera zowononga, makamaka polimbana ndi mavuto ngati mimba, miyendo ndi miyendo. Anthu omwe amakonzekera kuyenda nthawi zonse samapewa kutenga cellulite. Kuonjezera apo, panthawi yogwira ntchito, ma calories ambiri amatenthedwa, zomwe zimapangitsa kukwaniritsa zolinga zonse za nthawi yayitali komanso zazing'ono.
Kuchita bwino ndi kuyerekezera kwa zopatsa mphamvu pakutha
Zambiri zimakhudza mphamvu ya othamanga. Kotero, mwachitsanzo, kuchuluka kwa kulemera kwake, thupi limene amatha kugwiritsa ntchito limathamanga kwambiri. Komabe, anthu olemera kwambiri amaletsedwa kugwira ntchito: ziwalo za m'mapazi apansi akuvulazidwa kwambiri.
Akatswiri amalangiza kuti amayenda pamtunda, osati m'malo otetezera ziwalo. Kuwonjezera pamenepo, zimathandiza kuthamanga, kenako pamtunda, kenako pamzere woongoka, kusintha msanga kuchoka kumalo othamanga kupita ku masewera olimbitsa thupi . Pamene mumapereka thupi lanu mosiyana, mumakhala ndi calories yambiri.
Zomwe zili m'munsizi zili ndi zizindikiro zambiri - zambiri zimadalira kulemera kwanu ndi zina zomwe zafotokozedwa pamwambapa. Kotero, tiyeni tione kuchuluka kwa makilogalamu omwe amagwiritsidwa ntchito pothamanga:
- kuthamanga - makilogalamu 400-500 pa ora;
- kuthamanga pamtunda - 400-500 kcal / h;
- kuyenda, kuyenda - 200-250 kcal / hora;
- Kuthamanga pa liwiro lowonjezeka (11 km / h) - 480-550 kcal / h;
- ikuyenda mofulumira (16 km / h) - 750-900 kcal / h;
- kuthamanga mmwamba - 600-700 kcal / hora;
- kuthamanga pa masitepe - 1000 kcal / h;
- kuthamanga ndi kutsika masitepe - 600 kcal / h.
Mafuta othandiza otentha - osachepera 30-40 mphindi. Kwa mphindi 20 zoyambirira thupi limangotenga zakudya zokhala ndi zakudya, ndipo kugawaniza mafuta kumayambira pambuyo pa malire. Mphindi iliyonse mumayima maminiti 20 oyambirira, mumatentha maselo amtundu kuchokera kumadera ovuta, ndipo n'zomveka kuti muzigwira ntchito mwakhama kuti muwonjezere kupirira kwanu. Ndipo kumbukirani - maphunziro a nthawi imodzi sagwira ntchito! Kutaya thupi kumathandiza kungoyenda nthawi zonse.