Momwe Mungatsitsire Mafuta Am'mimba Am'mimba Mwanjira Yathanzi

Zamkati

• Kutaya mafuta am'munsi m'mimba
• Momwe mungapangire kuchepera kwa kalori
• Zakudya kuti muchotse mafuta owonjezera m'mimba
• Momwe mungachotsere mafuta am'munsi mwamimba ndi masewera olimbitsa thupi
• HIIT
• Zana
• Lumo lophimba
• Kuphulika kwa Jackknife
• Moyo umasintha pa kuchepa thupi
• Momwe mungachotsere mafuta am'munsi m'mimba mukakhala ndi mwana
• Zomwe zimayambitsa mafuta am'mimba mwa amuna ndi akazi
• Tengera kwina

Thupi la aliyense limasunga mafuta mosiyanasiyana. Mimba yakumunsi imakhala malo omwe mafuta amatolera anthu ambiri. Izi ndichifukwa cha:

• chibadwa
• zakudya
• kutupa
• zikhalidwe

Kuleza mtima ndikofunikira mukamagwira ntchito kuti muchotse mafuta am'mimba, koma pali zinthu zomwe mungayesere kuti zikwaniritse njirayi.

Kutaya mafuta am'munsi m'mimba

Choyamba, ponyani lingaliro loti mutha "kuwona mankhwala" madera amthupi lanu. Mutha kuchita masewera olimbitsa thupi masauzande angapo kuti mumange m'chiuno mwanu osawona kutayika kwamafuta.

Zochita monga cardio, yoga, ndi crunches zitha kutulutsa minofu yanu ndikulimbitsa ma abs anu apansi, koma "sizingafafanize" mafuta omwe amapezeka.

Njira yokhayo yotaya mafuta m'mimba mwanu ndikutaya mafuta kwathunthu. Kuperewera kwa kalori kumathandizira ndi izi.

Momwe mungapangire kuchepera kwa kalori

Kupanga kuchepa kwa kalori kumafikira pamalingaliro osavuta: Kodi mukuwotcha zopatsa mphamvu kuposa zomwe mumadya tsiku lililonse? Ngati muli, muli ndi vuto la kalori.

Kutentha ma calories 3,500 kuposa omwe mumadya ndi ofanana ndi mapaundi 1 a mafuta, malinga ndi Mayo Clinic.

Pokhala ndi kuchepa kwa ma calorie 500 - kudzera pakuphatikizika kwa zakudya ndi masewera olimbitsa thupi - mudzataya pafupifupi mafuta 1 pa sabata.

Kwa anthu ambiri, kutaya mafuta opitilira 2.5 mapaundi sabata iliyonse kumaphatikizapo kuletsa kwambiri ma calorie ndipo sikuvomerezeka.

Zakudya kuti muchotse mafuta owonjezera m'mimba

Kugwiritsa ntchito ma calories ambiri kuposa momwe mumawotchera kumatha kukupangitsani kukhala ndi mafuta owoneka bwino. Nthawi zina amadziunjikira pamimba.

Kudya zakudya zoyenera kungathandize kuthandizira kuchepa thupi. Pewani kapena muchepetse zakudya zomwe zasinthidwa kwambiri komanso mumchere woyengedwa bwino komanso njere zotumbululuka. Amakhala ndi shuga wosakhazikika m'magazi komanso m'mimba.

M'malo mwake, yang'anirani kuwonjezera mapuloteni athanzi ndi magwero azakudya zanu. Nkhumba za Cruciferous zitha kukuthandizani kuti mukhale okwanira kwa nthawi yayitali komanso muli ndi michere yambiri. Izi zikuphatikiza:

• burokoli
• kale
• kolifulawa

Mapuloteni amatha kukulitsa mphamvu ndi mphamvu zanu popanda kuwonjezera ma kalori ambiri pazosowa zanu za tsiku ndi tsiku. Zina mwa mapuloteni ndizo:

• mazira owiritsa kwambiri
• nyama zowonda
• nyemba ndi nyemba
• mtedza ndi mbewu

Pewani kapena muchepetse zakumwa zotsekemera, kuphatikiza zakumwa zamagetsi ndi ma sodas. Khalani ndi zakumwa zotsutsana ndi zotupa, monga tiyi wobiriwira wopanda mchere komanso madzi.

Momwe mungachotsere mafuta am'munsi mwamimba ndi masewera olimbitsa thupi

HIIT

Maphunziro a nthawi yayitali, omwe amatchedwanso HIIT, adalumikizidwa ndi kuchepa kwa mafuta pakati pa achikulire omwe amalemera kwambiri.

Pakafukufuku wina, achikulire omwe adachita nawo masewera olimbitsa thupi a HIIT katatu pasabata adawona zotsatira zofananira ngati anthu omwe amachita magawo amphindi 30 tsiku lililonse a cardio. Owerenga amaphunzira kuti kumamatira ku regimen nthawi yayitali ndikofunikira kuti zinthu zikuyendere bwino.

Mutha kugwiritsa ntchito pulogalamu kapena wotchi yoyimitsa mpaka nthawi yanu. Sankhani zolimbitsa thupi zomwe mungachite - monga ma sprints, ma burpee, chikwama chothamanga, kapena gulu lina la mtima - ndipo gwiritsani ntchito thupi lanu movutikira kwa masekondi osachepera 45.

Dulani masekondi 45 musanabwereze zochitikazo mobwerezabwereza momwe mungathere pasanathe masekondi 45. Bwerezani izi mozungulira ndi masewera olimbitsa thupi asanu kapena asanu ndi awiri.

Kuti muwotche mafuta, chitani masewera olimbitsa thupi a HIIT kapena cardio musanapite ku masewera olimbitsa thupi, monga omwe alembedwa pansipa.

Kukweza kugunda kwa mtima wanu musanachite masewera olimbitsa thupi, monga kunyamula mafuta ndi Pilates, ndi njira yabwino kwambiri yopititsira patsogolo kulimbitsa thupi kwanu.

Zana

Zaka zana ndizochita masewera olimbitsa thupi a Pilates omwe amayang'ana minofu yakuya mkati mwa ab. Umu ndi momwe mungachitire:

1. Yambani kugona pansi chafufumimba pa mphasa ya yoga, mutagwada pansi ndi mapazi anu pansi.
2. Chimodzi ndi chimodzi, sungani miyendo yanu kotero mawondo anu ali pamwamba patebulo ndipo mapazi anu azisinthasintha.
3. Lozani zala zanu kutali ndi inu, ndipo kwezani manja anu mukamakweza, pafupifupi inchi imodzi pansi.
4. Kwezani chifuwa chanu ndi kumbuyo kwanu kuti muchite nawo abs.
5. Pumirani mkati, ndipo yambani kupopa manja anu mmwamba ndi pansi pamene mukugwira chifuwa ndi khosi lanu pansi. Yesani kupuma mogwirizana ndi kusuntha kwa mikono yanu, ndikuyamba kuwerengera.
6. Gwirani zojambulazo kuwerengera 100 musanakumbatire mawondo anu pachifuwa ndi kutulutsa mpweya kuti mutuluke pachifuwa. Bwerezani izi kawiri kapena katatu ngati mungakwanitse, kugwiranso ntchito mobwerezabwereza.

Lumo lophimba

Kusinthana ndi scissor ndi masewera ena apansi omwe nthawi zina amagwiritsidwa ntchito pochita masewera a Pilates. Umu ndi momwe mungachitire:

1. Yambani kumbuyo kwanu pa mphasa ya yoga, ndikukweza miyendo yanu kulowera padenga pamtunda wa digirii 90. Mapazi anu azisinthidwa. Mutha kuyika manja anu kumbuyo kwa mutu wanu.
2. Kwezani chibwano chanu pachifuwa panu, ndipo gwirani nthiti yanu kuti ifole mpaka kumimba kwanu. Muyenera kumva kuti abambo anu akumunsi akuchita.
3. Mukuyenda moyenera, lolani mwendo wanu umodzi ugwere pansi. Ngati mungathe, siyani mwendo wanu usanagwere pansi, ndikuyikweza pafupifupi inchi pamwamba pake.
4. Bweretsani mwendowo kumbuyo. Bwerezani ndi mwendo wina, mutasinthasintha mutakweza chifuwa chanu. Bwerezani mobwerezabwereza 20.

Kuphulika kwa Jackknife

Ma crunches a Jackknife ndimachitidwe apansi omwe amaphatikiza ma abs apansi. Kusunthaku kumatha kumveka kophweka poyamba, koma pambuyo pobwereza pang'ono, mudzamva momwe amalimbitsira mtima wanu.

Umu ndi momwe mungachitire:

1. Gona chagada kumbuyo kwanu mutatambasula manja anu m'makutu anu ndikufikira kukhoma kumbuyo kwanu.
2. Pogwiritsa ntchito maziko anu, bweretsani manja anu kumapazi anu. Nthawi yomweyo, bweretsani miyendo yanu m'mwamba ndikubwerera kumutu.
3. Fikirani kuti mugwire mawondo anu kenako ndikutsika.
4. Bwerezani mobwerezabwereza 20. Konzekerani kupanga magawo atatu a 20 kuti muyambe, ndikuyamba pamenepo.

Moyo umasintha pa kuchepa thupi

Kupatula zakudya ndi masewera olimbitsa thupi, pali zosintha zina pamoyo wanu zomwe mungachite kuti muchepetse kunenepa.

Zizolowezi zathanzi zimakonda kukhala ndi mphamvu. Ngati mungathe kuwonjezera kusintha kumodzi kapena kawiri pazomwe mumachita, zimakhala zosavuta kuwonjezera nthawi ikamapita.

Nazi zina zofunika kuziganizira:

• Imwani madzi ambiri.
• Onjezerani zambiri pakuchita kwanu.
• Yesetsani kudya mosamala, ndipo yesetsani kudya pang'onopang'ono. Kutenga nthawi yanu mukamadya kumatha kukuthandizani kuti musamadye mopitirira muyeso.
• Siyani kusuta musanayese mtundu uliwonse wa zoletsa zama kalori. Kusiya kusuta kumathandizira kuti kulimbitsa thupi kwanu kukhale kosangalatsa komanso kothandiza, osatchulanso zabwino zina zambiri zathanzi losiya. Kusiya nthawi zambiri kumakhala kovuta, koma dokotala akhoza kukuthandizani kukhazikitsa dongosolo losiya.
• Gonani mokwanira usiku ngati kuli kotheka. Kusagona bwino kumawonjezera nkhawa ndipo kumalumikizidwa ndi kunenepa.

Momwe mungachotsere mafuta am'munsi m'mimba mukakhala ndi mwana

Kuchepetsa mimba yanu mutakhala ndi pakati kumatha kubweretsa zovuta zina. Yembekezani mpaka mutapeza chilolezo kuchokera kwa dokotala musanadumphe mtundu uliwonse wa zakudya ndi masewera olimbitsa thupi.

Si zachilendo kukhala ndi khungu lotayirira kapena mafuta owonjezera m'mimba mwanu mukakhala ndi pakati, makamaka ngati munabereka.

Pakati pa mimba, amayi ambiri amalemera. Mukabereka, mudzakhala ndi mafuta owonjezera omwe atsala ngati malo ogulitsira poyamwitsa komanso njira yoberekera.

Ichi ndi gawo la chibadwa cha thupi lanu ndipo ndichabwinobwino. Ndikofunika kudekha wekha.

Nthawi zambiri, mutha kutsatira ndondomeko zomwezo musanakhale ndi pakati kuti muchepetse thupi pambuyo pobereka, kupatula zochepa.

Musaletse zopatsa mphamvu mukamayamwitsa. Ikhoza kuchepetsa mkaka wa m'mawere.

Ngati zikuwoneka kuti minofu ya m'munsi mwanu yalekanitsidwa ndi pakati, mutha kukhala ndi vuto lotchedwa diastasis recti.

Itha kukulirakulira ndimachitidwe azikhalidwe. Funsani dokotala wanu za kulimbitsa thupi ndi njira zomwe mungachite ngati mukukhulupirira kuti mutha kukhala ndi vutoli.

Zomwe zimayambitsa mafuta am'mimba mwa amuna ndi akazi

Kugonana kwanu kumatha kukhala ndi chochita ndi zifukwa zomwe mumapeza mafuta amimba. Akazi amakonda kusunga mafuta m'mimba chifukwa cha mahomoni, chibadwa, ndi msinkhu, ndipo zimakhala zovuta kuchepetsa nthawi zina.

Komabe, aliyense ayenera kutenga njira yofananira yochepera thupi, posatengera kuti ndi wamkazi kapena wamkazi.

Tengera kwina

Ndizosatheka kuwona mafuta amafuta ndikuwataya m'dera limodzi lokha la thupi lanu. Kuchepetsa thupi ndiyo njira yokhayo yochepetsera mafuta m'mimba mwanjira yathanzi.

Kulimbitsa ndi kulimbitsa minofu yanu ndi masewera olimbitsa thupi, kusintha zakudya zanu, ndikukhala ndi zizolowezi zabwino kumathandizira kuti muchepetse m'chiuno.