Maondo Amafuta: Njira Zisanu ndi ziwiri Zothamangira Kukhala Ndi Maondo Abwino Komanso Kulimbitsa Thupi Lonse

Zamkati

• Njira 7 zochepetsera kuzungulira mawondo anu
• 1. Kuchepetsa thupi lonse
• 2. Kuthamanga kapena kuthamanga
• 3. Yendetsani njinga
• 4. Maunitsi
• 5. Magulu
• 6. Chingwe cholumpha
• 7. Kuyenda
• Zosankha zina zochepetsera maondo anu
• Thanzi labwino
• Tetezani mawondo mukamachita masewera olimbitsa thupi
• Kutenga

Njira 7 zochepetsera kuzungulira mawondo anu

Zinthu zambiri zimatha kukhudza mawondo anu. Kulemera kowonjezera, khungu lotayirira lomwe limakhudzana ndi ukalamba kapena kuchepa kwaposachedwa, komanso kuchepa kwa minofu chifukwa chosachita kapena kuvulala kumatha kukhudza mawonekedwe a bondo.

Ngakhale palibe njira yeniyeni yomwe ingayang'anire mafuta a mawondo okha, pali njira zomwe mungathere mafuta mthupi lanu lonse komanso machitidwe ambiri omwe angakuthandizeni kukonza magwiridwe antchito am'miyendo yanu, motero mawondo anu.

1. Kuchepetsa thupi lonse

Kuchepetsa thupi ndi chimodzi mwazinthu zofunikira kwambiri kuti mukhale ndi miyendo yolimba ndipo zitha kuthandizanso kapena kuchepetsa kupweteka kwa bondo. Izi sizimangophatikiza kuchita masewera olimbitsa thupi ndi mtima, komanso kudya zakudya zabwino.

Pochepetsa mafuta amthupi lonse, mutha kuthandizanso kuchepa kwa bondo lanu. Palibe masewera olimbitsa thupi amodzi omwe amatha kuwona mafuta pamagulu kapena gawo lina lililonse la thupi.

2. Kuthamanga kapena kuthamanga

Kuthamanga ndi kuthamanga kuli bwino pakuwotcha mafuta. Amagwiritsanso ntchito miyendo yanu molimbika poyerekeza ndi kuyenda ndipo zitha kuthandiza kulimbitsa malo akutsogolo mozungulira mawondo anu.

Komabe, malinga ndi kuthamanga ndi kuchepa thupi, kuthamanga kwakanthawi kochepa kumatha kukhala kotheka kwambiri kuwotcha mafuta kuposa mitundu yayitali.

Musanayambe, funsani dokotala kapena mphunzitsi wanu za kutambasula kwa mawondo komwe mungachite kuti muthandize kutentha thupi lanu kuti muteteze kuvulala kwanu.

3. Yendetsani njinga

Kukwera njinga kumawerengedwa kuti ndi masewera olimbitsa thupi omwe ndiabwino pamtima wanu komanso kupirira konse, koma kutsindika kwake pakugwiritsa ntchito miyendo yanu kumathandizanso kuthekera kwakukulu. Izi zikuphatikiza ma quads, ntchafu zanu, ndi ana anu amphongo, zomwe zimathandizanso mawondo anu.

Kuyenda njinga ndi njira ina yocheperako pochita kuthamanga, makamaka ngati mukulimbana ndi kupweteka kwa bondo kapena kuvulala mwendo komwe kulipo.

Pali njira ziwiri zomwe mungakwere njinga kuti mukulitse phindu la toning: nthawi yophunzitsira kapena kutalika. Yoyamba imagogomezera masitepe othamanga komanso achizolowezi, pomwe omaliza amakhala ndi liwiro lomwelo kwakanthawi.

Mutha kukwera njinga panja kapena njinga yokhazikika pamalo anu ochitira masewera olimbitsa thupi.

4. Maunitsi

Ma lunge amalondera minofu yakutsogolo m'miyendo yanu, yotchedwa quadriceps yanu. Mukalimbitsa ndikumveketsa minofu imeneyi, izi zimatha kulimbitsa miyendo yanu yonse pakapita nthawi, kuphatikiza bondo ndi glutes.

Lunge yachikhalidwe imachitidwa poyendetsa mwendo umodzi kutsogolo mu mawonekedwe a 90-degree, kulimbitsa thupi lanu lakumtunda molunjika. Mutha kusinthitsa miyendo yanu mpaka mutachita 10 pa mwendo uliwonse. Popita nthawi, mutha kuwonjezera ma reps kapena kukhala ndi ma dumbbells kuti mulimbane nawo.

5. Magulu

Ma squat amayang'ananso ma quadriceps, omwe amawapangitsa kukhala olimbitsa thupi lina kuti athandizire kuyika miyendo yanu. (Monga bonasi, squats amathandizanso kukulitsa ma glute anu, inunso.)

Mikwingwirima imachitika poyimirira osachepera m'lifupi mwa phewa ndikutsitsa thupi lanu pansi ndi msana wowongoka pansi, ngati kuti mukuyesera kukhala pampando. Yambani ndi ma squat 12 mu seti ndikumangapo zambiri pamene miyendo yanu ndi glutes zikulimba.

6. Chingwe cholumpha

Chingwe chodumpha ndi chowotcha china champhamvu kwambiri chomwe chimatha kuyankhula ndikulimbitsa miyendo yanu (osanenapo za mtima wanu).

Chinsinsi chachikulu pakulumpha chingwe ndi njira yanu, osati kuthamanga kwanu. Yang'anirani kulumpha ndi mawondo anu mutapindika pang'ono kuti musavulaze malo anu mukamatsika. Komanso, sankhani malo a labala pamwamba pa konkriti kapena phula.

Popeza kulumpha chingwe ndi masewera olimbitsa thupi, mphindi zochepa zokha nthawi imodzi ndizabwino pamabondo anu. Mutha kuchita izi ngati gawo la pulogalamu yophunzitsira dera kapena ngati kutentha ponyamula zolemera kapena kuchita zina zolimbitsa thupi (monga mapapu ndi squats pamwambapa).

7. Kuyenda

Zikafika pochepetsa mafuta amthupi ndikuchepetsa thupi lanu, kuyenda kwachikale kumatha kungopusitsa. Kuyenda kuli ndi maubwino ambiri azaumoyo, komanso kumakhala kotsika mtengo komanso kotsika mtengo.

Kafukufuku wa 2000 kuchokera pazoyenda zodziwika zomwe zimakhudza kuchepa kwa ntchafu kwa azimayi omwe atha msambo ataphatikizidwa ndi chakudya chopatsa thanzi. Zina zapezanso kuti kuyenda kumathandizira kulimbitsa mphamvu zamondo.

Zosankha zina zochepetsera maondo anu

Kuchita masewera olimbitsa thupi, kuphatikiza chakudya chamagulu, ndiyo njira yabwino kwambiri yochotsera mafuta m'thupi. Koma ngati simukuwona zotsatira m'dera lanu la bondo, mungaganizire zolankhula ndi dokotala pazomwe mungachite pakuchita opaleshoni. Zina mwazotheka ndi izi:

• liposuction
• cryolipolysis (CoolSculpting)
• mankhwala
• mankhwala a laser
• mankhwala opepuka
• chithandizo cha radiofrequency
• akupanga

Thanzi labwino

Ngakhale mutasankha mafuta abondo, ndikofunikira kudziwa kuti zimatenga nthawi komanso kulimbikira kuchotsa mafuta amthupi zilizonse malo amthupi lanu.

Mawondowa ndi ovuta kwambiri pokhapokha mutakhala otanganidwa kale - kukhala pansi pantchito kapena kusewera kumatha kukulitsa chiopsezo chopeza mafuta ochulukirapo m'derali. Amayi azikhalidwe zilizonse amakhalanso ndi vuto lodzikundikira mafuta m'malo amthupi kuphatikiza mawondo, chiuno, glute, ndi mimba.

Kulimbitsa minofu yanu yamiyendo kumangodutsa kukongoletsa. Mukamalimbitsa kwambiri miyendo yanu, kupweteka kwakanthawi kwamabondo komwe kumakhalapo pakapita nthawi. Kafukufuku wina wofalitsidwa adapeza kuti maondo am'mimba mwa amayi omwe ali ndi matenda a osteoarthritis omwe analinso ndi minofu yocheperako.

Ndikofunikanso kuganizira za thanzi lanu lonse la mawondo. Ngakhale mungafune kuchotsa mafuta ammaondo, simukufuna kupweteketsa mawondo anu, mwina. Pali njira zambiri zomwe mungatetezere mawondo anu mukamachita masewera olimbitsa thupi.

Tetezani mawondo mukamachita masewera olimbitsa thupi

• Valani nsapato zomwe zimapangidwira ntchito yomwe mukuchita (kuthamanga nsapato zothamanga, ophunzitsira ophunzitsira oyenda dera, ndi zina zambiri).
• Chitani masewera olimbitsa thupi pamalo ofewa okha.
• Pindani mawondo anu, koma musalole kuti iwo adutse kumapazi anu.
• Muzipumula mukafuna kutero, makamaka ngati mawondo anu ayamba kupweteka.
• Chotsani masiku pakati pa masewera olimbitsa thupi (mwachitsanzo, mutha kusinthana pakati pa zolimbitsa thupi ndi zolimbitsa mwendo).

Kutenga

Ndikulimbitsa thupi komanso kukhala ndi moyo wathanzi, ndizotheka kuthana ndi mafuta owonjezera thupi kunyumba.

Popeza kutayika kwa mafuta sikukuyang'aniridwa, dziwani kuti izi zingatenge nthawi. Mafuta anu amthupi akamachepa, momwemonso kulemera kwamaondo anu. Muchepetsanso chiopsezo chanu cha kulemera ndi matenda olumikizana ndi kutupa, monga nyamakazi.

Ngati simukuwona zotsatira kunyumba, lingalirani kukambirana ndi adotolo malingaliro anu pazakudya kapena zolimbitsa thupi, kapena njira zolunjika kuti muwonetse mawondo anu.