Tse ka Hare
Batho ba bangata ba nahana hore letheka le ka etsoa feela ka phepo e nepahetseng le boikoetliso. Ke 'nete hore li ka thusa ho theola' mele ea hau, empa ho tlosa mafura libakeng tse thata ho fihlella ho thata le ho feta. Ho beoa ha mafura ka mpeng ho theoa ka mabaka a 'maloa: botenya ba lera le ka tlasa letlalo, boemo ba lihormone, karolelano ea alpha le beta receptors, le molumo o fokolang oa mesifa. Ha re shebeng se lebisang ho bokelleng ha mafura thekeng le hore na re ka a felisa joang.
Peresente e phahameng ea mafura a ka tlasa letlalo
Lebaka le ka sehloohong la mpa e kholo ke karolo e phahameng ea mafura a 'mele. Ho fokotsa palo ea mafura a kenang 'meleng, haholo-holo ka lebaka la phepo e nepahetseng khaellong ea likhalori, ho tla thusa ho rarolla bothata.
Lijo tsa hau li lokela ho fihlela mekhahlelo e latelang:
- Khaello ea khalori e 15-20% e lekaneng;
- Karolelano e ntle ea BJU: 30/25/45 kapa 30/30/40 (bona hore litlhoko tsa hau tsa mantlha tsa liprotheine, mafura, lik'habohaedreite li koahetsoe);
- Palo e lekaneng ea metsi;
- Faeba e lekaneng.
Leha ho le joalo, ho ja ho ka u thusa ho theola liponto tse ling tse tsoang 'meleng oohle, eseng mpa feela. Mokhoa o kopaneng oa hlokahala mpeng (calorizer). Khaello ea likhalori le tekano ea BJU ke motheo. Ntle le sena, boiteko bofe kapa bofe ba ho fokotsa boholo ba letheka bo tla atleha.
Maemo a hormone
Lihormone tse ling li kanna tsa ikarabella bakeng sa ho tlotsoa ha mafura lethekeng. Ka ho khetheha, cortisol ke hormone ea khatello ea maikutlo. Haeba o lula o le tlas'a khatello ea maikutlo, o kanna oa hlahisa cortisol e ngata haholo. Hormone e susumetsa lipoprotein lipase, e leng enzyme e etsang hore lisele tse mafura li boloke mafura kahare ho tsona. Mafura a mpeng ke a visceral haholo mme a na le li-receptors tsa glucocorticoid. Matšoenyeho a mangata bophelong ba hau, cortisol le mafura a mpa a mangata. 'Mele o leqe ho arohana le mafura ana mme ha feela boemo ba kelello le maikutlo bo tloaelehile.
Mohanyetsi oa cortisol ke testosterone - e kena-kenana le lipoprotein lipase, empa haeba ho na le khatello ea maikutlo haholo bophelong, le testosterone e nyane haholo, e ke ke ea kena-kenana le phepelo ea mafura. Haeba u monna ea nang le mpa e kholo, u hloka ho tloaetsa lijo tseo u li jang, ithute ho laola khatello ea maikutlo, 'me u bone setsebi sa thuto ea mafu a kelello ho lekola maemo a hau a testosterone.
'Meleng oa mosali, mohanyetsi oa cortisol ke estrogen. Ka hona, ho basali ba bangata, mafura a kenngoa haholo-holo liropeng. Ho basali ba nang le maemo a tlaase a estrogen, mafura a ajoa ho pholletsa le 'mele ka ho hatisa thekeng. Haeba maemo a estrogen a theoha, joale mpa ea hōla. Ka hona, palo e atisa ho nka sebōpeho sa "apole" ka mor'a lilemo tse 30 le ha ho qala ho khaotsa ho ilela khoeli. Banana ba bangata ba banyenyane ba itlisetsa ho senyeha ha li-hormone ka lijo tse nang le lik'halori tse tlaase. Ba ka tobana le bothata ba mpa e kholo haholo pejana. Haeba u e-na le mpa e tsoileng matsoho le potoloho e sa tsitsang ea ho ea khoeling, u lokela ho bona setsebi sa endocrinologist ho hlahloba maemo a li-hormone tsa thobalano.
Ka hona, banna le basali ba hloka ho laola khatello ea maikutlo, ba ithute ho phutholoha le ho arabela ka mokhoa o lekaneng mathateng e le hore ba felise mafura a mpeng.
Litaba tsa alpha le beta
Li-alpha le beta receptors tsa lisele tse mafura li fumaneha ka likarolo tse fapaneng 'meleng. Moo ho nang le lera le lesesaane la mafura, ho na le li-receptor tse ngata tsa beta, mme moo ho nang le mafura a mangata, ho na le alpha. Li-receptor tsa Alpha li liehisa ho chesa mafura, ha li-beta receptors tsona li li potlakisa. Mohlala, o se o theotse boima bo bongata, empa mafura a lula libakeng tse nang le mathata, lebaka la sena le mona. Karo-karolelano ea alpha le beta receptors ntshetswa pele ho iphetola ha lintho - e ke ke ea fetoloa, empa ho ka etsahala ho eketsa mosebetsi oa receptors beta le fokotsa mosebetsi oa alpha.
Ho itima lijo ka nako e telele ho tla thusa. Sena e ka ba HIIT mochining oa cardio kapa boikoetliso ba nako ea boima ba 'mele. Boikoetliso bo lokela ho ba ka hare ho metsotso e 20, moo metsotsoana e 30 e leng nako ea mohato o matla, 'me metsotsoana e 60 ke nako ea nako ea ho phomola e sebetsang. Mohlala, o fapanyetsana ka lebelo la metsotsoana e 30 le metsotsoana e 60 ho matha kapa metsotsoana e 30 ea ho tlola jack le metsotsoana e 60 ho matha sebakeng. Ho na le linako tse joalo tse 7-10.
Lisebelisoa tse ling tsa lipapali bakeng sa ho theola boima ba 'mele, tse nang le karolo e le' ngoe kapa ho feta: caffeine kapa guarana, tee e tala, berberine kapa yohimbine, e amang metabolism ea alpha le beta receptors, e tla fana ka phello e ntle ka mokhoa ona. Empa bakeng sa mafu a pelo le methapo ea mali, li-supplement tse nang le caffeine le HIIT li hanetsoe. U lokela ho buisana le ngaka ea hau pele u qala mokhoa leha e le ofe oa ho ikoetlisa.
Hlokomela hore mokhoa ona o loketse batho ba masesaane. Haeba u na le liperesente tse phahameng tsa mafura, qala ho e fokotsa u sebelisa mekhoa ea setso, 'me haeba ho se leka-lekane ha lihormone - ho e lokisa le setsebi sa thuto ea bophelo bo botle.
Molumo o moholo oa mesifa
Mosebetsi oa mesifa ea mantlha ke ho fana ka botsitso mokokotlong, lethekeng le nokeng. Tsena ke li-rectus, oblique le transverse mesifa ea mpa, mesifa ea gluteal, mesifa ea serope. Motsoako o koetlisitsoeng o qoba mathata a mangata a mokokotlo, o ntlafatsa maemo, mme o thusa ho tšehetsa mpa. Mesebetsi e bonolo ka ho fetisisa ea mantlha ke lepolanka, lepolanka le lehlakoreng, borokho ba gluteal. Ha li hloke lisebelisoa tse khethehileng.
Ho fokotsa bophahamo ba letheka, ho koetlisa mesifa e fetohang ka boikoetliso bo tla thusa.
Ho ikoetlisa
- Hema moea ka nko.
- Exhale ka molomo oa hau. Ha u ntse u tsoa, leka ho tlosa moea oohle matšoafong a hau.
- Hula ka mpeng ka hohle kamoo ho ka khonehang e le hore ho bonahale eka e ea tlas'a likhopo.
- Tšoara boemo bona metsotsoana e 10-20 (ha feela u ka khona).
- Hula moea, o phomole mesifa, 'me u phete boikoetliso makhetlo a 6-10.
Mokhoa oa ho itšireletsa o ka litsela tse ngata o ts'oanang le boikoetliso ba 'mele. Boikoetliso bona bo tiisa mpa le ho fokotsa letheka (calorizator). U ka etsa lephaka ha u ntse u eme, u lutse, u rapaletse ka mokokotlo, u eme ka maoto a mane. Boemo boo u khonang ho bo anya ka mpeng ka botlalo ke bo loketseng haholo ho uena.
Ho ikamahanya le maemo ohle ho tla u thusa ho ba le sebopeho le ho tlosa mafura a mpeng.