Kodi kukhala kugunda kwa mtima kwa wotentha mafuta?

Mtundu uliwonse zolimbitsa thupi mumachita, thupi anatani kusintha kugunda kwa mtima. Kupeza cardio kuonda, othamanga achinyamata amakhulupirira kuti zimene zimayendetsa (kuti ngo, kuthamanga pa mphunzitsi elliptical) yaitali mofulumira, liwiro iwo adzadza kwa zolinga zawo. Izi siziri zoona ndithu. mafuta woyaka ndondomeko ndi inayamba pa nambala inayake ya kugunda kwa mtima, kugunda kwa mtima pamene slimming kudzadalira mawonekedwe thupi, msinkhu ndi digiri natrenirovannosti.

Kugunda kupsereza mafuta: zofunika

Kuonetsetsa 6 mabacteria mtima mlingo maphunziro amene adzakhala osiyana mogwira ndi kuvuta.

The ranges wa kugunda kwa mtima (HR):

- 90-100% ya mlingo pazipita mtima - unagawanika mankhwala kagayidwe kachakudya koma bwino excreted ( "kuwotcha" minofu);

- 85-90% - zolimbitsa thupi koopsa, mtima amaopa katundu;

- 70-80% - ndi ambiri zimam'patsa makutidwe ndi okosijeni. Oyenera nyumba minofu;

- 65-75% - amafuna Kugunda kwa mafuta moto (pang'onopang'ono, koma zothandiza kwambiri);

- 55-65% - abwino kwa kukula kwa mapapo ndi dongosolo mtima;

- 50-55% - thupi akuchira msanga pambuyo thupi.

Mawerengedwe a zimachitika slimming

Choncho, 65-75% ya mlingo pazipita mtima - ndi yotsimikizika mawerengedwe zimachitika chifukwa wotentha mafuta. Khalidwe limeneli ndi mulingo woyenera - kulemera pang'onopang'ono chokani. Tsopano muyenera kudziwa mlingo mtima wako kufukiza mafuta. Ndondomeko ndi losavuta:

220 - zaka = anakhumba kugunda kwa mtima wanu.

Mwachitsanzo, muli ndi zaka 30, 220 - 30 = 195 kumenyedwa pa mphindi (pazipita kugunda kwa mtima). Kugunda kupsereza mafuta ndi pafupifupi 70% ya kufunika kwake. Ndiko, kwa ogwira kuwonda m'pofunika kukhala kugunda kwa mtima pa 130 kumenyedwa pa mphindi.

Koma musaiwale kuti pamaso thupi udzayaka mafuta, izo udzayaka chakudya. Iwo zambiri kumatenga woyamba Mphindi 30 cardio pa mlingo pazipita mtima. Pokhapokha nthawi ino kuyamba moto mafuta. Choncho, cardio sayenera kwa mphindi zosakwana 40.

Nthawi zambiri, pa maphunziro, mfundo ya cyclicity, amene amagwiritsa ranges angapo a kugunda kwa mtima (pamene mkulu mwamphamvu zolimbitsa pa pazipita zimachitika taphunzira ndi Zochita anachita pa mwamphamvu otsika). makalasi ameneŵa wabwino, pamene kulemera anadzuka, ndipo muyenera kutaya pogwiritsa ochepa.

Zozungulira zolimbitsa kufukiza mafuta

The njira zothandiza kwambiri slimming zolimbitsa amaonedwa kukhala zozungulira kupsereza mafuta. Kwa amayi ndikofunika, chifukwa, malingana ndi kuwerengera, mkazi aliyense chinayi kusakhutira ndi chithunzi ake ndi amamuchititsa kutaya pogwiritsa ochepa.

ndi tanthauzo la maphunziro amenewa ndi chiyani?

The lingaliro lalikulu la ntchito yonseyi ndi kumaliza elaboration wa thupi gawo limodzi. Amakhala yazamalamulo, komanso masewera olimbitsa thupi, anachita pafupifupi popanda yopuma, umene uli mphamvu kwambiri kudya ndi chimachititsa munthu ntchito mphamvu zonse. Childs, ntchito anasankhidwa ndi 7-9 linabwerezedwa kangapo ndi wotopa pakati pa mabwalo 20 mpaka 40 masekondi. Zozungulira maphunziro imfa mafuta akazi palibe kulemera kapena kuwala weighting ndi dumbbells.

Ubwino maphunziro zozungulira

Kuphunzitsa dera inu sadzamanga minofu, koma ali m'njira zambiri zotsatirazi:

- Wabwino akulimbana ndi kukhala onenepa, monga Iyamba kagayidwe.

- Kumawonjezera kupirira.

- firming zotsatira pa dongosolo mtima.

- Kumalimbikitsa minofu pachimake.

- Iyamba kagayidwe.

- Zofunikira zosaposa mphindi 30.

A dongosolo akhakula maphunziro dera

Kuchita maphunziro amenewa, sikuti kugula muzimvetsera ndi olimba chipinda, monga zida osachepera chofunika - basi dumbbell 0.5 makilogalamu (mabotolo madzi pulasitiki). Panthawi yoyamba kuyesera kuphunzitsa dera bwino kuchita popanda weighting.

An akonzedwa chitsanzo chabwino cha wokhulupirira nambala 1 (kubwereza 2-3):

- 15 Kankhani akuluakulu,

- 12 anyonyomala,

- 17 mwendo angakwanitse kwa womkanikizawo,

- 16 kulumpha mmwamba,

- 30 chachiwiri bulaketi.

Zogwiritsira zokambirana nambala 2:

- 18 KUKHALA akuluakulu,

- 20 amazipotokola womkanikizawo,

- 16 Kankhani akuluakulu,

- masekondi 30 mbali thabwa mbali iliyonse,

- 17 lunges pa lililonse mwendo.

Zogwiritsira zokambirana nambala 3:

- 12 kudumpha ndi cholinga pansi,

- 15 akutsikira pa mpando,

- 20 amazipotokola,

- 17 Kankhani akuluakulu,

- masekondi 30 kusunga kapamwamba.

Musanayambe kusonyeza, m'pofunika kuti kuwala zochangamutsa (kulumpha, kumagwedeza manja ake). Mukamatero zimfundo ndi minyewa katundu. Ngati choyamba yophunzitsa dera, kusankha zosaposa 5 Zochita ndiponso osagwiritsa ntchito zolemera.

Mwa njira, chitsanzo chachikulu cha maphunziro dera - zovuta "kuonda m'masiku 30" ndi mphunzitsi wotchuka Dzhillian Mayklz.

maphunziro ndi wangwiro amene sanasewere konse masewera. Zovuta zikuphatikizapo magulu atatu a Kuvuta, amene ayenera kuchita pa masiku 10. katundu chimaperekedwa kwa magulu onse minofu, chinthu chachikulu - Lekani!