Zochita 6 kuti muchepetse mafuta obwerera
Zamkati
- 1. Kuchita masewera olimbitsa thupi
- 2. Mimbuyo yokhala ndi mikono yotambasulidwa mmwamba
- 3. Surfboard
- 5. Kukwera kwammbali
- 6. Mzere
- Zakudya zizikhala bwanji
Kuti muchepetse mafuta obwerera m'mbuyo, ndikofunikira kuti zochita zolimbitsa thupi zizigwira ntchito ndikugogomezera kwambiri minofu yomwe ili kumtunda ndi kumbuyo, kuphatikiza pamimba. Komabe, kuti pakhale kutayika kwamafuta kumbuyo, ndikofunikira kutaya mafuta ambiri, ndikofunikanso kuchita masewera olimbitsa thupi komanso kukhala ndi zizolowezi zabwino.
Ndikofunikira kuti malowa achitike motsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi kuti izi zitheke kuwonetsedwa kutengera momwe thupi limakhalira komanso cholinga chake. Kuphatikiza apo, ndikofunikira kuti kuchita masewera olimbitsa thupi kumalumikizidwa ndi chakudya chopatsa thanzi komanso choyenera chomwe chiyenera kulimbikitsidwa ndi wopatsa thanzi kuti chikhale choyenera kutaya mafuta.
Zina mwazochita zomwe zitha kuwonetsedwa potaya mafuta, kuphatikiza zakumbuyo, ndi izi:
1. Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndikofunikira pakuwononga mafuta chifukwa kumathandizira kagayidwe kake, chifukwa chake, kugwiritsa ntchito caloric. Zina mwazochita zolimbitsa thupi zomwe zitha kuchitika ndikuyenda, kuthamanga kapena kupalasa njinga, zomwe zitha kuchitidwa mopepuka kufikira mwamphamvu malinga ndi chitsogozo cha akatswiri azolimbitsa thupi.
Njira imodzi yothamangitsira kagayidwe ndikulimbikitsa kutayika kwa mafuta ndi kudzera pakuphunzitsira kwakanthawi, monga HIIT, yomwe imayenera kuchitidwa pang'ono mpaka pang'ono ndipo imakhala ndi kusinthana kwakanthawi kantchito ndi kupumula. Mvetsetsani momwe maphunziro apakati angachitikire.
2. Mimbuyo yokhala ndi mikono yotambasulidwa mmwamba
Ntchitoyi, yotchuka kwambiri monga Munthu wapamwamba, imagwira ntchito kumunsi kwakumbuyo, ndikuthandizira kulimbitsa minofu yamderalo ndi pamimba ndikukonda kuchepa kwa mafuta. Kuti muchite masewera olimbitsa thupi, muyenera kugona pansi pansi m'mimba ndikuyika manja anu kumbuyo kwa khosi lanu kapena kutsogolo kwa thupi lanu. Kenako, thupi liyenera kukwezedwa, kuchotsa thunthu ndi miyendo pansi.
3. Surfboard
Ntchitoyi imagwira kumbuyo, ikuthandizira kuchepetsa mafuta m'derali ndikulimbikitsa kutanthauzira kwakukulu ndi kutanthauzira kwa minofu. Kuti apange kuwuluka kotsalira, munthuyo ayenera kukhala moyang'anizana ndi makinawo, ndiye kuti, chifuwa chimayang'anizana ndi mpando. Kenako, muyenera kutambasula manja anu patsogolo ndikugwira mipiringidzo yazida ndipo, ndi manja anu owongoka, tsegulani manja anu mpaka mutamverera kuti minofu yakumbuyo ikugwedezeka.
5. Kukwera kwammbali
Kukweza pambuyo pake ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito moyenera paphewa, koma zimathandizanso kugwiranso ntchito kumbuyo, pokhala masewera olimbitsa thupi osangalatsa kwa iwo omwe akufuna kutaya mafuta, kukhala ndi minofu ndikukhala ndi tanthauzo la minofu. Kuchita masewerawa kumatha kuchitika ndi ma dumbbells, ndipo munthuyo amayenera kulemera ndikuwukweza mozungulira kuti ukhale wamtali.
6. Mzere
Kupalasa ndi masewera olimbitsa thupi omwe amatha kuchitidwa pazida, pa bar kapena ndi dumbbell, momwemo zimakhala zogwirizana. Mosasamala kanthu za kulemera kwake komwe kugwiritsidwa ntchito, cholinga ndikubweretsa pafupi ndi chifuwa pochita kupindika kwa mkono. Chifukwa chake, sitiroko imatha kuyambitsa minofu ya kumbuyo ndi m'mapewa, kuphatikiza pamimba, yomwe imayenera kuchitidwa kuti kayendetsedweko kachitike moyenera.
Zakudya zizikhala bwanji
Chakudya ndichofunikira pakuwononga mafuta, ndipo ndikofunikira kuti chiwonetsedwe ndi katswiri wazakudya malinga ndi zomwe munthuyo akufuna komanso zomwe akufuna. Polimbikitsa kuwotcha mafuta, ndikofunikira kuchepetsa kumwa chakudya, monga mkate ndi pasitala, komanso kupewa zakudya zokazinga, mafuta ambiri ndi shuga wambiri, monga zakumwa zozizilitsa kukhosi, ma cookie odzaza ndi keke.
Onani kanemayo pansipa momwe chakudyacho chiyenera kukhala ndi zotsatira zabwino: