Kodi Ndingatani Kuti ndichepetse Kunenepa Pachifuwa Changa?

Zamkati

• Momwe mungachotsere mafuta pachifuwa
• Momwe mungapangire kusowa kwa kalori
• Zochita zolimbitsa thupi pachifuwa
• Zokankhakankha
• Bench atolankhani
• Chingwe chodutsa
• Dumbbell akuyandikira
• Cardio
• Zomwe zimayambitsa mafuta pachifuwa mwa amuna (man boobs)
• Momwe mungathere mafuta pachifuwa kwa akazi
• Tengera kwina

Chidule

Kuwongolera mafuta pachifuwa kumakhala kovuta.Koma ndi zolimbitsa thupi zolimbitsa thupi, dongosolo lazakudya, komanso kuleza mtima pang'ono, ndizotheka kuchotsa mafuta osamvera pachifuwa.

Momwe mungachotsere mafuta pachifuwa

Njira yoyamba yochotsera mafuta pachifuwa ndikumvetsetsa momwe kuchepa kwamafuta kumagwirira ntchito. Palibe njira yolunjika mafuta pachifuwa osasiya mafuta m'thupi lanu lonse.

"Forbes equation" imanena kuti kuti muchepetse mafuta piritsi limodzi, muyenera kuchita masewera olimbitsa thupi kapena zoletsa pazakudya.

Popeza anthu ambiri amadya pakati pa 1,800 ndi 3,000 ma calorie patsiku, cholinga chake chiyenera kukhala kugwirira ntchito ndalama zochepa tsiku lililonse. Mwachitsanzo, muyenera kuyesa kugwiritsa ntchito zopatsa mphamvu pakati pa 500 mpaka 800 patsiku kuposa zomwe mumadya.

Pa kuchepa kwa ma kalori 500 tsiku lililonse, mutha kutaya mapaundi amodzi pa sabata. Mukapitiliza, mutha kutaya mapaundi 10 m'masabata 10. Anthu omwe amachita bwino kwambiri pakuchepetsa thupi ndikuchepetsa thupi amachepetsa pang'onopang'ono koma mosasunthika, ndikukhala ndi moyo wathanzi m'malo modya zakudya.

Momwe mungapangire kusowa kwa kalori

Kuchepetsa kudya kwanu mafuta ndi chakudya ndikupanga vuto la caloric. Kuphunzitsa kunenepa kuphatikiza kuphatikiza kwamphamvu kwambiri ndi ina.

Kutsata kalori yanu pogwiritsa ntchito pulogalamu kapena kope ndi njira yabwino yodziwira zomwe mumadya tsiku lililonse. Pulogalamu kapena tsamba lawebusayiti lingakuuzeni kuchuluka kwa ma calories omwe ali muzakudya zosiyanasiyana kukuthandizani kutsatira izi.

Mukakhala ndi ziwerengero zomwe zimatenga masiku atatu azakudya zanu, onjezerani zopatsa mphamvuzo ndikugawana masiku omwe mwalemba kuti mupeze kalori yanu yatsiku ndi tsiku. Pokhala ndi chidziwitso ichi, mutha kudziwa momwe zakudya zanu ziyenera kuchepa kuti muchepetse kunenepa.

Ngati mutagwira ntchito kwa ola limodzi ku masewera olimbitsa thupi, mutha kuwotcha zopatsa mphamvu 400 kapena kupitilira apo pogwiritsa ntchito kuphatikiza kwa mtima mwamphamvu komanso kuphunzira zolimbitsa thupi. Ngati mungaletse kuchuluka kwa kalori yanu tsiku lomwelo ndi ma calories 600 osachepera, muli pafupifupi gawo limodzi mwa magawo atatu a njira yochepera paundi imodzi.

Zochita zolimbitsa thupi pachifuwa

Zochita izi pawokha sizingachotse mafuta pachifuwa, koma amatha kuyankhula ndikukhazikika m'chifuwa mwanu.

Zokankhakankha

Pushup yachikale ndi njira yabwino kwambiri yoyambira pachifuwa ndi kumtunda.

Yambani mu thabwa, mutatambasula manja anu pansi pa thupi lanu lonse ndi mapazi anu m'lifupi.

Pepani pang'onopang'ono, sungani manja anu pafupi ndi thupi lanu momwe mungathere pafupi.

Limbikirani mmwamba kuti mubweretse thupi lanu kumalo omwe mumayambira. Bwerezani kangapo momwe mungathere ndikuyesera kuwonjezera kuchuluka kwa ma pushup omwe mumachita nthawi iliyonse mukamachita izi.

Bench atolankhani

Mukayamba kulemera kwa mabenchi, yambani kulemera pang'ono ndipo wina akuwoneni kuti muwonetsetse kuti simukugwetsa bala ndikudzivulaza.

Yambani mwagona chafufumimba pa benchi ndi bala pamlingo wam'mwamba pamwamba panu. Gwirani kapamwamba paphewa m'lifupi. Kokani masamba amapewa palimodzi ndikubweza nsana musanayese kukweza bala.

Kwezani kapamwamba pang'onopang'ono. Tengani mpweya wokwanira musanatsitse bala kuti lifike pachifuwa, ndikukhomerera mivi yanu pamtunda wa digirii ngati bar ikutsika.

Kapamwamba kakakhudza thupi lanu, kwezani pang'onopang'ono.

Chingwe chodutsa

Zochita zolumikizira chingwe zimathandizira kutulutsa minofu mozungulira pachifuwa ndi pansi pamanja.

Yambani mwa kuyika mapulaneti pamwamba pa mutu wanu. Ikani zolepheretsa kulemera koyamba poyamba ndikulinga kuchita zobwereza momwe mungathere.

Kuyimirira ndi msana wanu pamakina anu m'chiuno, pang'onopang'ono jambulani pulleys zonsezo kwa inu. Ngati mungathe, abweretseni mtsogolo mpaka mikono yanu itadutsa X. Bwerezani kangapo momwe mungathere, pang'onopang'ono kuwonjezera kuchuluka kwakulemera mukamakula bwino.

Dumbbell akuyandikira

Ntchitoyi imachitika atagona pabenchi yolimbitsa thupi. Wogwira dumbbell kuti mbali imodzi ya kulemerako ikuyang'anire iwe, uigwire molunjika pachifuwa chako kutalika kwa mikono. Ndibwino kuti mugwiritse mbali yolemetsayo, ndi zala zanu zazikuluzikulu zokulunga mozungulira bar, kuti zolemerazo zisakugwereni.

Pepani kachidutswa kakang'ono kamutu kanu pamutu panu mpaka pansi. Yesetsani kuyika manja anu molunjika nthawi yonse yomwe mukuchepetsa chimbudzi.

Mukangoyamba kuchita izi, onetsetsani kuti mukugwiritsa ntchito cholembera chotsika kwambiri kuti mumveke pazomwe mukuchita. Momwemo, wina aliyense akuwoneni pamene mukuchita izi kuti muwone kuti dumbbell ikugwiridwa motetezeka komanso molondola.

Cardio

Kuchita masewera olimbitsa thupi nthawi zonse kumathandizira kuti mafuta anu azitentha komanso kuphulika kwamafuta mthupi lanu lonse. Cardio pazosankha zochepetsa thupi ndi monga:

• oyendetsa sitepe
• mozungulira
• kuthamangira panja pang'onopang'ono
• chingwe cholumpha
• kupalasa njinga

Kuti mupeze zotsatira zabwino, yesetsani kukhala ndi moyo wama mphindi 20 mpaka 40 patsiku, osachepera 4 pamlungu.

Zomwe zimayambitsa mafuta pachifuwa mwa amuna (man boobs)

Mafuta owonjezera pachifuwa akhoza kuyambitsidwa ndi ma genetics osavuta: thupi la aliyense limapangidwa mosiyana, ndipo tonsefe timanyamula mafuta mbali zosiyanasiyana zathupi.

Izi zikunenedwa, nthawi zina mafuta owonjezera pachifuwa mwa amuna amayamba chifukwa cha ma testosterone otsika (otchedwa gynecomastia). Izi zimabweretsa kutupa kwabwino kwa minofu yanu ya m'mawere. Siziika thanzi lanu pachiwopsezo chilichonse, ngakhale zimamveka zovuta.

Kafukufuku wina akuti 30% ya amuna adzakumana ndi gynecomastia m'moyo wawo. Mfundo zofala kwambiri pamoyo wa gynecomastia ndi ukhanda, kutha msinkhu, komanso azaka zapakati pa 50 ndi 80.

Mankhwala ena amatha kuyambitsa gynecomastia. Izi zikuphatikiza:

• maantibayotiki
• mankhwala oletsa nkhawa
• steroids, antidepressants
• zilonda zam'mimba
• mankhwala a khansa

Momwe mungathere mafuta pachifuwa kwa akazi

Kwa akazi akuyesera kutaya mafuta pachifuwa, malamulo ambiri omwewa akugwirabe ntchito. Kutaya mafuta m'dera limodzi la thupi lanu osataya mafuta kwathunthu sizotheka.

Kuyang'ana pachifuwa panu pamagwiritsidwe a toning omwe atchulidwa pamwambapa, komanso kupewa mafuta ndi chakudya, kumatha kuthandizira kuchepetsa mafuta munjira yathanzi.

Tengera kwina

Kutaya mafuta kuchokera pachifuwa kumatha kuwoneka kovuta, koma kuphatikiza koyenera kwa zakudya, zochita, komanso kuchita masewera olimbitsa thupi kumatha kuthekera.

Ngati mukudandaula za kulemera kwanu, kapena ngati mawonekedwe anu akukupangitsani kudzidalira, lankhulani ndi dokotala. Amatha kukupatsani malangizo ogwirizana ndi gawo lanu la moyo.