Ngati muthamanga kwa mphindi 20 tsiku lililonse, muziwotcha pafupifupi 200 calories. Kuti muchepetse 1lb yamafuta amthupi pa sabata, muyenera kuchepetsa ma calories omwe mumadya mu sabata limodzi ndi 3500 calories.
Momwemonso, ndi ma calories angati omwe kuthamanga kwa 4km kumawotcha? u201cNgati mukufuna kutentha ma calories 400 mu ola limodzi, mutha kuthamanga mailosi anayi pa liwiro la mphindi 15 pa mailosi. Ngati mukufuna kuwotcha ma calories 400 omwewo mumphindi 30, mukuyenera kuthamanga mailosi anayi mwachangu 7-minute 30-sekondi pace.u201d
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Ma calories amawotchedwa pa kilomita imodzi.
Kulemera kwanu mu mapaundi | Zopatsa mphamvu pa mphindi imodzi |
---|---|
180 | 17 |
Ndi ma calories angati omwe ndimawotcha ndikathamanga? Munthu wamba adzawotcha pakati Ma calories 80 mpaka 140 pa kilomita imodzi. Kuthamanga kwa mphindi 30 kudzatentha pakati pa 280 ndi 520 calories, kutengera kulemera kwanu ndi liwiro lanu. Ma calories omwe amawotchedwa akuthamanga zimatengera kulemera kwanu, nthawi yomwe mukuthamanga komanso pang'ono, liwiro lanu.
Ndi zopatsa mphamvu zingati zomwe zidawotchedwa kuthamanga 1 km? Monga lamulo la chala chachikulu, munthu wamba yemwe amathamanga panjira yosavuta (yokambirana) pamalo osalala amawotcha. 60 kcal pa kilomita imodzi (ndiwo ma calories 100 pa kilomita imodzi).
Kachiwiri Kodi kuthamanga kumachepetsa mafuta a m'mimba? Kuthamanga ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti muchepetse thupi. Zimawotcha ma calories ambiri, zingakuthandizeni kupitiriza kuwotcha zopatsa mphamvu pakapita nthawi yolimbitsa thupi, zingathandize kuthetsa chilakolako cha kudya komanso amalimbana ndi mafuta owopsa a m'mimba. Kuphatikiza apo, kuthamanga kuli ndi maubwino ena ambiri paumoyo wanu ndipo ndikosavuta kuyamba.
Kodi ndi masewera olimbitsa thupi ati omwe amawotcha mafuta ambiri mumphindi 30?
akuthamanga ngakhale pang'onopang'ono amawotcha zopatsa mphamvu zambiri kwa mphindi 30. Pa avareji, kuthamanga kumayaka pakati pa 10.8 mpaka 16 zopatsa mphamvu pamphindi ndikuyika pamwamba pamndandanda wazolimbitsa thupi zomwe zimawotcha zopatsa mphamvu kwambiri. Kuti muwotche ma calorie, onjezerani mphamvu kapena onjezerani ma sprint intervals.
ndiye N'chifukwa chiyani othamanga amaonda kwambiri? Akatswiri othamanga marathon nawonso ndi owonda chifukwa amaphunzitsa zolimba kuti apirire. Izi zimawotcha matupi awo chifukwa amawotcha pafupifupi ma calories onse omwe amadya. … Mosiyana ndi othamanga, omwe amafunikira minofu, othamanga marathon safuna ngakhale minofu.
Kodi ndi bwino kuthamanga musanadye kapena mutatha kudya? Chabwino n'chiti? Mwambiri, ndi akulimbikitsidwa kudya pamaso kuthamanga. Izi zimapatsa thupi lanu mafuta omwe amafunikira kuti muzichita masewera olimbitsa thupi moyenera komanso moyenera. Ngati mukufuna kuthamanga popanda kanthu m'mimba, musamathamangire mopepuka mpaka pang'onopang'ono.
Kodi mpaka mudzaone ubwino wothamanga?
Ngati mukungoyamba kumene kuthamanga kwatsopano ndipo simunagwirepo ntchito, mutha kuwona kusintha kolimbitsa thupi kwanu mkati mwa mtima wanu. milungu inayi kapena isanu ndi umodzi. Ngati mwakhala mukuthamanga kwakanthawi ndipo mukuyesera kuti mufulumire, zitha kutenga miyezi ingapo musanaone phindu lililonse.
Kodi mumawotcha bwanji zopatsa mphamvu mukagona? Zizolowezi za 12 za tsiku ndi tsiku zomwe zingakuthandizeni kuti muchepetse thupi mukamagona
- Muzigona mokwanira. …
- Osakhala wa cardio junky. …
- Chitani zolimbitsa thupi. …
- Onjezani zolemera zamanja kapena akakolo pamaulendo anu. …
- Pitani patsogolo kwa mphindi zisanu. …
- Mugone m'malo ozizira komanso amdima. …
- Idyani nthawi yake. …
- Idyani chakudya chochepa.
Ndi masewera ati omwe ali abwino kwambiri kwa mafuta am'mimba?
Mitundu ina yayikulu ya masewera olimbitsa thupi a mafuta m'mimba ndi awa:
- Kuyenda, makamaka mwachangu.
- Kuthamanga.
- Kupalasa njinga.
- Kupalasa bwato.
- Kusambira.
- Kupalasa njinga.
- Gulu lolimbitsa thupi.
Ndi masewera otani omwe ali abwino kwambiri pakuchepetsa thupi? Zochita 8 Zabwino Kwambiri Zochepa
- Kuyenda. Kuyenda ndi imodzi mwazochita zabwino kwambiri zolemetsa - ndipo pachifukwa chabwino. …
- Kuthamanga kapena kuthamanga. Kuthamanga ndi kuthamanga ndizochita zabwino zokuthandizani kuti muchepetse kunenepa. …
- Kupalasa njinga. …
- Kuphunzitsa kunenepa. …
- Maphunziro apakati. …
- Kusambira. …
- Yoga. ...
- Ma Pilates.
Chifukwa chiyani othamanga amawoneka opanda thanzi?
"N'chifukwa chiyani othamanga marathon amawoneka opanda thanzi? Amawoneka ngati matupi awo akudzidyera okha. Amawoneka okalamba kwambiri, khungu lawo limakokedwa, maso awo ali opindika… samawoneka athanzi. … Othamanga ambiri amaona kuti akhoza “kudya chilichonse” ndipo nthawi zambiri amadya.
Kodi kuthamanga kumasintha bwanji thupi lanu?
Kuthamanga kumasintha thupi lanu mwa mafuta oyaka thupi ndi minofu yomanga. Yembekezerani kutaya mafuta pamwamba pa ntchafu zanu, kumanga minofu ya m'mimba yachitsulo, ndi matako kuti mufere kulemera kwake. Mukathamanga mukugwira ntchito minofu yanu ya gluteal. Izi zikutanthauza kuti ndi nsanje butt popanda kugunda masewera olimbitsa thupi.
Kodi miyendo yanu imakula chifukwa chothamanga? Kuthamanga kumagwiritsa ntchito yanu amadzaza, quadriceps, hamstring ndi ana a ng'ombe nthawi zonse, kutanthauza kuti minofu ya miyendo yanu ikugwira ntchito ndipo izi zidzawapangitsa kukula ndikukula. Zochita zolimbitsa thupi zilizonse zomwe zimagwira minofu yanu zimawapangitsa kuti akule kukula.
Kodi kuthamanga bwino usiku kapena m'mawa? Asayansi apeza kuti kutentha kwa thupi kumakhala kotsika kwambiri m’bandakucha ndipo kumafika pakatikati mpaka masana. Zasonyezedwanso kuti othamanga amachita bwino kwambiri kutentha kwa thupi kukakwera, mwina n’chifukwa chake Grace ankaona kuti kuthamanga kunali kosavuta. madzulo.
Kodi ndimwe madzi ndisanayambe kuthamanga?
Imwani madzi musanathamanga, mukamathamanga komanso mukatha. Kumwa musanayambe, mkati, ndi pambuyo pa maphunziro ndikofunika mofanana ndi kumwa tsiku lonse. Yesani ma ola 16 (makapu 2) amadzi pafupifupi maola awiri musanayambe kuthamanga. …Omwe amatuluka thukuta kwambiri angafunike ma ola 16 mphindi 15 zilizonse.
Kodi chimachitika ndi chiyani ngati mumathamanga tsiku lililonse? Kuthamanga tsiku lililonse mwina onjezerani chiopsezo chanu chovulala mopitirira muyeso. Kuvulala mopitirira muyeso kumabwera chifukwa chogwiritsa ntchito zolimbitsa thupi kwambiri, mwachangu kwambiri, komanso osalola thupi kusintha. Kapenanso zimatha kubwera chifukwa cha zolakwika zaukadaulo, monga kuthamanga ndi mawonekedwe osavomerezeka ndikuchulukitsa minofu ina.
Kodi ndibwino kuthamanga tsiku lililonse?
Kuthamanga tsiku lililonse kumayipira thanzi lanu chifukwa zimawonjezera chiopsezo chanu chovulala mopitirira muyeso monga kuphulika kwa nkhawa, mabala amisala, ndi misozi ya minofu. Muyenera kuthamanga masiku atatu kapena asanu pa sabata kuti muwonetsetse kuti mukupatsa thupi lanu nthawi yokwanira yopuma ndikukonzekera.
Kodi ndi bwino kuthamanga usiku? Kuthamanga kwausiku ndikwabwino kwa anthu omwe amatopa akathamanga, chifukwa nthawi zambiri zimakhala zosavuta kugona mukathamanga masana. Kafukufuku wa 2019 adapeza kuti kuchita masewera olimbitsa thupi madzulo zinali ndi zotsatira zabwino pa kugona. … Nthawi zonse malizitsani kuthamanga kwanu ndi kuziziritsa kuti thupi lanu likhale lopumula.
Kodi anthu olemera amawotcha mafuta owonjezera?
Anthu omwe ali zokulirapo kapena kukhala ndi minofu yambiri yotentha ma calories ambiri, ngakhale popuma. Kugonana kwanu. Amuna nthawi zambiri amakhala ndi mafuta ochepa mthupi komanso minofu yambiri kuposa azimayi azaka komanso kulemera komwe, zomwe zikutanthauza kuti amuna amawotcha mafuta ambiri.
Kodi kugona maliseche kumathandiza kuchepetsa thupi? Kafukufuku wam'mbuyo wasonyeza zimenezo kugona maliseche kumathandizira kuchepetsa thupi, ndi US National Institutes of Health kufotokoza kuti kudzisunga bwino pamene mukugona kungathandize kufulumizitsa kagayidwe kanu kagayidwe, monga thupi lanu limalipiritsa mwa kupanga mafuta ambiri a bulauni kuti mukhale otentha.
Ndi chiyani chomwe chimawotcha mafuta am'mimba mukagona?
Chepetsani thupi mukamagona ndi mafuta 5 odabwitsa awa ...
- Mapuloteni achigiriki achi Greek amagwedezeka. Ngati ndinu amene mumachita masewera olimbitsa thupi, ndiye kuti kukhala ndi mapuloteni musanagone ndi lingaliro labwino. …
- Tiyi wa Chamomile. Tonse tamva momwe tiyi wa chamomile amathandizira kugona mokwanira. …
- Tiyi ya sinamoni. …
- Madzi otentha a fenugreek. …
- Mkaka wamadzi.
Kodi ndingachepetse bwanji mimba yanga? Njira 30 Zabwino Zopezera Mimba Lathyathyathya
- Dulani Ma calories, koma Osati Kwambiri. Gawani pa Pinterest. …
- Idyani Zipangizo Zambiri, Makina Osungunuka. …
- Tengani Maantibiotiki. …
- Chitani Ena Cardio. …
- Imwani Mapuloteni Kugwedezeka. …
- Idyani Zakudya Zolemera mu Monounsaturated Fatty Acids. …
- Chepetsani Kudya kwanu kwa ma Carbs, makamaka ma Carbs oyeretsedwa. …
- Chitani Zotsutsa.
Kodi mungatani kuti mukhale ndi mimba yosalala pabedi?
Zosintha crunches
- Gona chagada ndi manja anu pambali panu, pansi.
- Kuika miyendo yanu molunjika, gwiritsani ntchito abs yanu kukweza miyendo yanu pankhope panu mpaka zala zanu zikhudze mutuwo.
- Pepani miyendo yanu kubwerera pabedi, ndikuphatikizira m'mimba mwanu. …
- Bwerezani nthawi 10.
Kodi ndingachepetse bwanji mimba yanga m'masiku 7?
Kuphatikiza apo, onani malangizo awa amomwe mungawotchere mafuta am'mimba pasanathe sabata.
- Phatikizani masewero olimbitsa thupi pazochita zanu zatsiku ndi tsiku. …
- Kuchepetsa carbs woyengedwa. …
- Onjezerani nsomba zamafuta pazakudya zanu. …
- Yambani tsikulo ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri. …
- Imwani madzi okwanira. …
- Pezani mchere womwe mumadya. …
- Gwiritsani mchere wosungunuka.