Ndi masewera ati omwe amathandiza kwambiri kuwotcha mafuta muzolimbitsa thupi zomwe timakhala nazo?

Tikudziwa kuti kuwonda sikungokhudza kuwongolera zakudya zanu, komanso kufunikira kolimbitsa masewera olimbitsa thupi kuti muwongolere magwiridwe antchito a thupi lanu ndi kagayidwe kake, komanso kulimbitsa thupi lanu, kuti muchepetse thupi mwaumoyo.
Komabe, pali zosankha zambiri zolimbitsa thupi.Ndi masewera otani omwe muyenera kusankha kuti muchepetse thupi kuti mukwaniritse zotsatira zabwino zowonda?Tiyeni tiwone masanjidwe ochita masewera olimbitsa thupi ambiri kuti tiwone zomwe zimagwira ntchito bwino pakuwotcha mafuta:

1. Kuthamanga
Kuthamanga ndi ntchito yodziwika bwino, kuthamanga kwa ola limodzi kumatha kudya ma calories 550.Komabe, ndizovuta kuti anthu omwe angoyamba kumene kuchita masewera olimbitsa thupi apitilize kwa ola limodzi.Nthawi zambiri, amayenera kuyamba ndi kuyenda mwachangu komanso kuthamanga, kenako nkuyamba kuphunzira kuthamanga kwamtundu umodzi pakapita nthawi.
Kuthamanga kumatha kuthamanga panja kapena pa treadmill.Komabe, kuthamanga panja kudzakhudzidwa ndi nyengo.Padzakhala anthu ochuluka omwe amathamangira panja m'chilimwe, ndipo anthu ochepa amathamangira panja m'nyengo yozizira.Kodi mumakonda kuthamanga treadmill kapena kuthamanga panja?

2. Lumpha chingwe
Kudumpha chingwe ndi maphunziro apamwamba omwe amawotcha mafuta omwe samangowonjezera kuthamanga kwa mtima mwamsanga, komanso amamanga bwino minofu ndikuletsa kutaya minofu.Chingwe chodumphira sichimakhudzidwa ndi nyengo, chingwe chimodzi chokha chimafunika kuti tidumphe kuchokera pamalo aang'ono otseguka.
Kudumpha chingwe kumangotenga mphindi 15 kuti mukwaniritse zotsatira za kuthamanga kwa theka la ola.Pambuyo kudumpha chingwe, thupi lidzakhala pa mlingo wapamwamba kagayidwe kachakudya ndipo adzapitiriza kudya zopatsa mphamvu.
Komabe, kudumpha kwa zingwe ndikoyenera kwa anthu onenepa pang'ono, ndipo anthu omwe ali ndi zoyambira zazikulu zolemetsa komanso kuthamanga kwa magazi sali oyenera kulumpha maphunziro a chingwe, chifukwa ndikosavuta kuyambitsa mavuto azaumoyo.

3. Kusambira
Ichi ndi ntchito yotchuka kwambiri yochepetsera kutentha kwachilimwe.Anthu ali ndi mphamvu m'madzi, zomwe zingapewe kupanikizika kwa mafupa chifukwa cha kulemera kwakukulu.Anthu omwe ali ndi kulemera kwakukulu akhozanso kuphunzitsa.
Kuti tikwaniritse zotsatira za kutaya thupi, tiyenera kusambira kuti tikwaniritse zotsatira za kutaya thupi.Matupi athu amawotcha zopatsa mphamvu pamene akugonjetsa kukana kwa madzi.Kusambira kwa ola limodzi kumatha kudya pafupifupi 650-900 zopatsa mphamvu kutengera liwiro.

4. Table tennis
Tennis ya patebulo ndi masewera olimbitsa thupi otsika kwambiri ogwirizana ndi anthu awiri.Anthu azaka zapakati ndi okalamba amathanso kuchita masewera olimbitsa thupi, zomwe zingathandize kuti miyendo ikhale yogwirizana, kusinthasintha kwa thupi, komanso kunenepa kwambiri.
Ola limodzi la tennis la tebulo limatha kudya ma calories 350-400, ndipo oyambira kuti achepetse thupi amathanso kuwotcha mafuta akamasangalala.Komabe, tennis ya tebulo imafuna mnzanu kusewera limodzi.

5. Yendani mwachangu

Izi ndizochita zolimbitsa thupi zocheperako zoyenera kwa anthu omwe ali ndi zolemera zolemera.Ngati simungathe kumamatira ku maphunziro othamanga poyamba, mukhoza kuyamba ndi kuyenda mofulumira, komwe sikophweka kusiya ndipo mukhoza kudya zakudya zopatsa mphamvu.Kuyenda mwachangu kwa ola limodzi kumatha kutentha pafupifupi ma calories 300.
Ndi masewera ati a aerobic omwe mumakonda?
Sizochita zolimbitsa thupi zowotcha mafuta ambiri zomwe zili zoyenera kwa inu.Muyenera kusankha masewera olimbitsa thupi omwe amakuyenererani molingana ndi thupi lanu, kuti zikhale zosavuta kumamatira, ndipo mutha kupeza zotsatira zabwino zowonda pakapita nthawi.