Njira 6 zosavuta komanso zothandiza kuti muchepetse thupi ndikukwera njinga zamapiri
Mwagwiritsa ntchito mopambanitsa zosangalatsa za tebulo lanu pang'ono (zambiri?). Ndipo zosangalatsa zitangoiwalika, mambawo adakhala owopsa komanso osasunthika kutikumbutsa zochulukirapo komanso zotsatira zake!
Mwamwayi, pali njira yothetsera vuto lopeza thupi lamaloto ndi mawonekedwe a gehena: kukwera njinga zamapiri (zodabwitsa bwanji! 😉).
Ngakhale lero chiyembekezo cha kusuntha mapaundi owonjezerawo chikuwoneka ngati chotopetsa komanso chosatheka, ngati mutasonyeza kuleza mtima pang'ono ndikuchita masewera olimbitsa thupi pang'onopang'ono, posachedwapa adzakhala zikumbukiro zosasangalatsa.
Ndiye mumachita bwanji?
Kuti muwone momwe mukupitira patsogolo, mutha kudzikonzekeretsa ndi sikelo yolumikizidwa.
Gawo la 1:
Yambani pang'onopang'ono: Pezani mafupipafupi ndi liwiro lomwe limakuthandizani komanso komwe mukumva bwino. Palibe chifukwa chothamangira mayeso a nthawi ya Tour de France !!! Osakwera pamwamba pa Mont Ventoux!
Izi zitha kutanthauza kuyenda m'misewu ya nkhalango kapena phula poyamba (inde, inde) kuti kuyesayesako kusakhumudwe kapena kutopa.
Tiyenera kukhala nthawi yayitali! Mphindi 100 pa sabata ndi cholinga chabwino.
Kuti ikuthandizeni, mutha kugwiritsa ntchito GPS kapena pulogalamu yapa foni yam'manja yomwe ingakhale ngati kompyuta yam'mwamba kuti mulembe zomwe mukuchita.
Ngati mukuyang'ana momwe mungagwirire foni yamakono pa hanger, tidzakambirana m'nkhaniyi.
Gawo 2:
Pang'onopang'ono onjezerani nthawi yokwera njinga zamapiri. Malinga ndi kafukufuku wa sayansi, pamene cholinga ndi kuchepetsa thupi, ndi bwino kuwonjezera nthawi ya ntchito, osati mphamvu 🧐.
Choncho, patulani mphindi 150 pa mlungu, pokumbukira kuti m’pamenenso mumakhala bwino kwambiri!
Gawo la 3:
Yakwana nthawi yoti muyambe kuwonjezera mphamvu!
Tengani njira zabwinoko 🚀: njira zaukadaulo zambiri, kukwera kwambiri.
Izi zitha kukuchedwetsani, koma zidzakulitsa mphamvu yanu! Izi ndi pamene zimakhala zovuta, koma ndikofunikira kupatula nthawi yokwanira yoyenda. Kuphatikizika kwa nthawi yayitali komanso kulimba ndiye chowotcha bwino kwambiri cha calorie!
Gawo la 4:
Yang'anirani mtima wanu poyesa kugunda kwa mtima wanu: Ikani mlozera wanu ndi zala zapakati pamitsempha ya dzanja lanu lakumanzere ndikuwerengera kuchuluka kwa kugunda komwe mukumva masekondi 10. Kenako chulukitsani nambalayi ndi 6 kuti mupeze kumenyedwa pamphindi. Mukhozanso kugwiritsa ntchito chipangizo chamagetsi monga chowunikira kugunda kwa mtima, kapena bwino, wotchi yokhala ndi GPS ndi kuwunika kwa mtima.
Kuti muchepetse thupi, khama liyenera kukhala pakati pa 60% ndi 75% ya kuchuluka kwa mtima wanu. Kuonjezera apo, kuyesayesa sikungatenge nthawi yaitali, ndipo pansi pake sikuli kokwanira!
Kugunda kwamtima kwanu kumapezedwa pochotsa zaka zanu kuchokera pa 220.
Mwachitsanzo, kwa bambo wazaka 40 amene nthawi zambiri amagunda pafupifupi 180 pa mphindi imodzi, mphamvu yokwanira yokwera njinga zamoto iyenera kukhala pakati pa 108 ndi 135 kugunda pa mphindi imodzi.
Kuyeza kwa kugunda kwa mtima kumakuthandizani kuti muzitha kuyendetsa ntchito molingana ndi cholinga chanu.
Gawo 5:
Tiyeni tikambirane za zopatsa mphamvu tsopano, monga ndicho cholinga chachikulu! Kawirikawiri, munthu wa 85 kg amawotcha 650 kcal pa ola limodzi pa kukwera njinga yamapiri, pamene munthu wa 1 kg amawotcha 60 kcal okha.
Uwu ndi mtengo woyerekeza, chifukwa zimatengera kulimba! Ena owunika kugunda kwa mtima amawerengera ma calorie anu potengera kulemera kwanu ndi kugunda kwa mtima.
Gawo 6:
Chabwino, mwatsoka, kuti muchepetse thupi, sikokwanira kukwera njinga zamapiri, kupitiriza kudzaza nokha ngati 4 monyenga kuti masewera amafuna mphamvu !!!
Munthu nthawi zambiri amadya kuchokera 2500 mpaka 3500 kcal patsiku 🔥.
M'pofunikanso kuchepetsa kugwiritsa ntchito mphamvu pafupifupi 500-1000 kcal!
Koma kukwera njinga zamapiri kungathandize kwambiri! Mwachitsanzo, ngati muwotcha ma calories 300 panthawi yolimbitsa thupi ya MTB, mumangofunika kudula zakudya zanu ndi ma calories 200 kuti mukwaniritse cholinga chanu cha 500!
Tsopano ndi nthawi yanu!
Kumbukirani kuti kukwera njinga zamapiri kumakupatsani mwayi kuti muchepetse thupi, komanso kulimbitsa thupi lanu pakati pa chilengedwe, zosangalatsa komanso zosangalatsa!
Ngati mukufuna kupeza maphunziro pafupi, fufuzani injini ya maphunziro a UtagawaVTT!
Chithunzi: Aurelien Vialatt
