Zochita zabwino kwambiri zothetsera mafuta owoneka bwino

Zamkati

• 1. kuyenda mofulumira kapena kuthamanga
• 2. Kudumpha chingwe
• 3. Zochita zolimbitsa thupi
• 4. HIIT
• 5. Kupalasa njinga
• 6. Gwiritsani ntchito mtanda
• 7. Kuvina

Mafuta omwe amasonkhana mkati mwa mimba, otchedwa visceral mafuta, amatha kuthetsedwa ndikuchita masewera olimbitsa thupi, makamaka ma aerobic, monga kuyenda kapena kupalasa njinga, kapena omwe amaphatikiza gawo lamtima ndi zolimbitsa thupi, monga masewera olimbitsa thupi kapena crossfit., Mwachitsanzo. Mwanjira imeneyi, thupi liziwotcha mafuta ndikuchepetsa mafuta omwe amapezeka m mimba ndi thupi lonse.

Ndikofunika kukumbukira kuti, kuwonjezera pa zolimbitsa thupi, chakudya chomwe chimathandizira kuwotcha mafuta chikuyenera kuphatikizidwa, popeza omwe ali ndi shuga ndi mafuta amathandizira kudzikundikira kwamafuta ndikukula kwamimba. Onani momwe zakudya ziyenera kukhalira kuti muchepetse mafuta owoneka bwino.

Mafuta owoneka bwino ndi owopsa chifukwa amawonjezera chiopsezo chokhala ndi matenda monga matenda ashuga, kuthamanga kwa magazi ndi matenda amtima, kuphatikiza pakupangitsa mimba yotuluka yomwe ambiri sakonda kukhala nayo. Zina mwa njira zazikulu zothetsera izi ndi:

1. kuyenda mofulumira kapena kuthamanga

Zochita zoyenda kapena kuthamanga zimalimbitsa kugunda kwanu, zimathandizira kagayidwe kake ka mankhwala ndipo ndiye njira yabwino yotaya mafuta owoneka bwino. Komabe, kuti mupeze zotsatira zabwino, m'pofunika kuchita izi mosachepera mphindi 30 mpaka ola limodzi, katatu kapena kasanu pamlungu.

Onani momwe mungachitire masewera olimbitsa thupi kuti muwotche mafuta.

2. Kudumpha chingwe

Kudumpha chingwe ndi masewera olimbitsa thupi kwambiri, chifukwa ndikofunika kwambiri, ndipo mphindi 30 za mchitidwewu zimatha kuyambitsa kutayika kwa ma calories 300, kuphatikiza pakuthandizira kutulutsa minofu ya ntchafu, ntchafu, matako ndi mimba.

Ntchitoyi siyikulimbikitsidwa kwa iwo omwe ali ndi mavuto am'maondo, ndikulimbikitsanso kukhala ndi nsapato zomwe zimayamwa bwino chidendene.

Dziwani zambiri za maubwino odumpha chingwe muvidiyo yotsatirayi:

3. Zochita zolimbitsa thupi

Maphunziro abwino, otsogozedwa ndi akatswiri azolimbitsa thupi, atha kuyambitsa kutayika kwakukulu kwama calories ndikuchepetsa mafuta owoneka m'masabata angapo. Zochita zamtunduwu zimakhala zolimbitsa thupi osagwiritsa ntchito zida zolimbitsa thupi, kugwiritsa ntchito thupi lolemera, komanso zingwe zotanuka, zolemera zazing'ono ndi mipira, mwachitsanzo.

Popeza ndizochita zolimbitsa thupi komanso zopangidwa molingana ndi zolinga za munthu aliyense, masewera olimbitsa thupi ndiabwino kwambiri kwa iwo omwe akufuna kuonda ndi kutaya mafuta, komanso kuthandizira kulimbitsa minofu ya thupi, kuphatikiza pamimba, kumbuyo, matako ndi ntchafu. Onani njira zina zolimbitsa thupi.

4. HIIT

HIIT, yomwe imatchedwanso kuti nthawi yayitali yophunzitsira, ndi njira ina yochitira masewera olimbitsa thupi yomwe imathandizira kuthana ndi mafuta owoneka bwino, chifukwa imathandizira kuwonjezeka kwa kagayidwe kake, komwe kumathandizira pakuwononga kwamafuta, kuphatikiza pakulimbikitsa kukonza kwa thupi. onetsetsani kuthamanga kwa magazi.

Zochita zamtunduwu zimaphatikizapo kuchita masewera olimbitsa thupi mwamphamvu kwakanthawi kwa masekondi 30 mpaka 1 miniti, kupumula nthawi imodzimodzi ndikuyambiranso. Chiwerengero cha kubwereza zolimbitsa thupi chiyenera kukhazikitsidwa ndi katswiri wamaphunziro azolimbitsa thupi malinga ndi kuthekera kwa mtima wamunthu ndi cholinga chake. Onani zambiri zamaphunziro a HIIT.

5. Kupalasa njinga

Kupalasa njinga ndi njira yabwino kwambiri yothetsera mafuta owoneka bwino, chifukwa imagwira ntchito yamtima ndipo imatha kuyatsa kwambiri. Pachifukwa ichi, ndikofunikira kuti zolimbitsa thupi zichitidwe, osachepera, katatu pa sabata, kwa mphindi 30 mpaka 60, komanso mwamphamvu, osangoyenda.

Chifukwa chake, kupalasa njinga kumatha kutentha mpaka ma calories 400 pa ola limodzi, kuphatikiza pakulimbitsa miyendo ndi pamimba.

6. Gwiritsani ntchito mtanda

Crossfit ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti uwotche mafuta komanso kuti athetse mafuta owoneka bwino chifukwa ndimphamvu kwambiri ndipo amagwiritsa ntchito magulu angapo a minofu nthawi imodzi. Chifukwa chake, kuwonjezera pa kuchepa thupi, imathandizanso kukulitsa mphamvu zathupi, kumawonjezera kupirira komanso kumalimbitsa minofu.

Crossfit imatha kuphunzitsidwa masewera olimbitsa thupi, m'malo olimbitsa thupi kapena kunyumba, mothandizidwa ndi wophunzitsa. Onani momwe mungayambire kuchita crossfit, ndi njira zina zolimbitsa thupi kwa oyamba kumene.

7. Kuvina

Kuvina ndimtundu waukulu wa masewera olimbitsa thupi, ndipo mukamachita kangapo katatu pamlungu, ndibwino kutaya mafuta am'mimba. Njira zina zimaphatikizira zumba, fitdance, kuvina moyimbira kapena hip hop, mwachitsanzo, ndipo amatha kuthana ndi zopatsa mphamvu mpaka 600 mu ola limodzi, kuphatikiza pakulimbana ndi kukhumudwa, kukonza bwino komanso kukonza magwiritsidwe antchito.

Onerani vidiyo yotsatirayi ndikuphunzira kufunikira kwa chakudya chakutayika kwamafuta komweko: