Momwe mungatayire mimba mu sabata limodzi

Zamkati

• Zolimbitsa thupi kuti muchepetse mimba mu sabata limodzi
• Zochita zabwino kwambiri zotaya mimba
• 1. Mpikisano
• 2. Gulu la Aerobic
• 3. Kudumpha chingwe
• 4. Njinga
• 5. kuyenda mofulumira
• 6. Kusambira
• Zakudya kuti muchepetse mimba mu sabata limodzi

Njira yabwino yochepetsera mimba ndikuthamanga kwa mphindi 25 tsiku lililonse ndikudya zakudya zopatsa mphamvu, mafuta ndi shuga ochepa kuti thupi lizigwiritsa ntchito mafuta omwe amapezeka.

Koma kuwonjezera pa kuthamanga ndikofunikira kuchita zolimbitsa thupi m'mimba chifukwa zimathandiza kulimbitsa pamimba, kukonza mawonekedwe am'mimba. Ngati simukukonda kapena simukutha kuchita ma sit-up mukudziwa machitidwe ena kuti mutanthauzire mimba yanu popanda kuchita zodzikanira.

Ngakhale sabata limodzi ndi nthawi yayifupi kwambiri kuti athetse mafuta onse omwe amapezeka, ndizotheka kuti muchepetse thupi ndikuchepetsa m'mimba. Onani chomwe kulemera kwanu ndikulowetsa deta yanu:

Zolimbitsa thupi kuti muchepetse mimba mu sabata limodzi

Kuchita masewera olimbitsa thupi kwambiri kuti muchepetse mafuta am'mimba mwachangu ndikuthamanga chifukwa kumapereka mafuta ochulukirapo kwakanthawi kochepa, chifukwa m'mphindi 25 zokha, osachepera ma calories 300 amagwiritsidwa ntchito, mwachitsanzo. Ngati mukuyamba kuchita masewera olimbitsa thupi, yambani pang'onopang'ono ndikuwonjezera nthawi ndikulimba kwa maphunziro anu.

Zochita zina kuti amalize kulimbitsa thupi tsiku ndi tsiku kuti muchepetse m'mimba sabata limodzi ndi m'mimba, zomwe kuwonjezera pakulimbitsa pamimba, zimachepetsa mafuta omwe amapezeka m'derali, ndikuthandizira kutaya mimba. Dziwani zoyeserera zazikulu kuti mufotokozere pamimba.

Zochita zabwino kwambiri zotaya mimba

Zochita zabwino kwambiri zowotchera mafuta am'deralo ndi omwe amawotcha mafuta ambiri mu ola limodzi lochita, monga ma aerobics otsatirawa:

1. Mpikisano

Kuthamanga ndimasewera olimbitsa thupi kwambiri kuti muchepetse thupi ndi kuonda m'mimba, chifukwa kuwonjezera pa kuyambitsa minofu ingapo ndikulimbikitsa kupilira kwa minofu ndikulimbitsa thupi komanso mphamvu ya mtima, imathandizira kagayidwe kake, kolimbikitsa kuwotcha mafuta.

Njira yolimbikitsira njira yochepetsera thupi ndi m'mimba ndimaphunziro apakatikati, omwe amayenera kuchitidwa mwamphamvu kwambiri komanso omwe amaphatikizapo kusintha kwa nthawi yopuma ndi kupumula, komwe kumatha kugwira ntchito kapena kungokhala chabe, chifukwa kumawonjezera kuchepa kwa thupi. Ndikofunikira kuti maphunziro amtunduwu azitsogoleredwa ndi akatswiri azolimbitsa thupi kuti apewe kuvulala ndikuwonetsetsa kuti ntchitoyi ikuchitika mwamphamvu kwambiri. Onani chomwe chiri ndi mitundu iti ya maphunziro apakatikati.

2. Gulu la Aerobic

Maphunziro a aerobic, monga kudumpha, kulimbana ndi thupi ndi zumba, mwachitsanzo, nawonso ali mwayi wosankha kutaya m'mimba, chifukwa amachitidwa mwamphamvu kwambiri komanso amasintha thanzi la munthu. Kuphatikiza apo, maphunziro a aerobic nthawi zambiri amachitikira m'magulu, zomwe zimapangitsa munthu m'modzi kulimbikitsa wina kuti achite bwino ntchitoyi.

3. Kudumpha chingwe

Kulumpha chingwe ndi masewera olimbitsa thupi, chifukwa kumalimbikitsa minofu, kumathandizira thanzi la mtima ndi kupuma, kumawongolera thanzi lathu, ndikufulumizitsa kagayidwe kake, komwe kumapangitsa kuchepa kwama calories ndikutentha mafuta. Kuti zotsatira zake zisungidwe ndikofunikira kuti ntchitoyi ichitike mogwirizana ndi ena komanso kuti munthuyo akhale ndi chakudya chopatsa thanzi komanso choyenera.

Kudumpha chingwe ndi masewera olimbitsa thupi ndipo kumakhala ndi maubwino angapo athanzi. Dziwani zaubwino wodumpha chingwe powonera vidiyo iyi:

4. Njinga

Kuchita masewera olimbitsa thupi panjinga ndi njira inanso yolimbikitsira kuchepa thupi ndikuchepetsa m'mimba, chifukwa imalimbikitsa kupindula kwa minofu ndikulimbitsa mphamvu zam'mimba ndi kupirira, ndikukula kwa minofu, kumawonjezera mphamvu m'thupi la mafuta.

5. kuyenda mofulumira

Ulendowu ukachitika mwachangu komanso mosasunthika, ndizotheka kufulumizitsa kagayidwe kake ndikulimbikitsa kuchepa kwa thupi komanso kuchepa kwamafuta. Komabe, kuti izi zitheke, ndikofunikira kuti kuyenda kumachitika nthawi zonse, osachepera mphindi 30 komanso mwamphamvu kwambiri, kuphatikiza pakuphatikizidwa ndi chakudya chokwanira.

6. Kusambira

Kusambira ndichinthu chomwe chingapangitse kuti muchepetse thupi, chifukwa chimapangitsa kuti thupi likhale lolimba komanso limalimbitsa minofu, yomwe imathandizira kuwotcha mafuta.

Zakudya kuti muchepetse mimba mu sabata limodzi

Zakudya zotayitsa mimba sabata limodzi zimakhala ndi kupatsa thanzi zakudya zopatsa mphamvu, mafuta ndi shuga. Zakudya izi ndikulimbikitsidwa:

• Kuchita Zakudya 6 patsiku, nthawi zonse kudya maola atatu aliwonse;
• Imwani osachepera 2 malita a madzi kapena tiyi wobiriwira patsiku;
• Idyani imodzi saladi wosiyanasiyana tsiku lililonse ndi kuchuluka kwa nyama, nsomba kapena nkhuku zomwe zikukwanira m'manja mwanu;
• Idyani Zipatso 2 patsiku, tsiku lililonse, makamaka ndi shuga wochepa;
• Kutenga Ma yogurts awiri okhala ndi lactobacilli wamoyo patsiku, monga Yakult, chifukwa imathandizira kuyenda kwamatumbo, kuchepetsa mimba;
• Idyani mchere wochepa, musankhe zitsamba ndi saladi wokometsera ndi mandimu, mwachitsanzo;
• Tengani 1 chikho cha tiyi wa boldo theka la ola musanadye nkhomaliro ndi chakudya chamadzulo chifukwa chimalimbana ndi mpweya motero chimafafaniza m'mimba.

Onaninso vidiyo yotsatirayi ndikuwona zakudya zomwe muyenera kuphatikiza pazakudya zanu kuti muchepetse mafuta akomweko:

Mapulogalamu ochepetsa kunenepa omwe amakhala ndi zotsatira zosatha ndi awa omwe amaphatikizapo kuchita masewera olimbitsa thupi komanso kuphunzitsanso zakudya, komabe, patatha sabata limodzi ndizotheka kupeza zotsatira zowoneka bwino, koma kuti athandizire chithandizo chofulumira ichi titha kupezanso mankhwala okongoletsa monga lipocavitation, wailesi pafupipafupi ndi ma lymphatic drainage kuti athetse madzi amadzimadzi, amanenepa komanso amalimbitsa khungu. Onani pulogalamu yathunthu yotaya mimba mu sabata limodzi.