Ubwino 7 wodumpha chingwe (ndi momwe mungayambire kudumpha)

Zamkati

• Kodi kudumphira chingwe kuti muchepetse kunenepa?
• Momwe mungayambire kudumpha chingwe

Kudumpha zingwe kumachepetsa, kuwotcha mafuta ndikutha m'mimba pojambula thupi. Pakangopita mphindi 30 zokha mutha kutaya zopatsa mphamvu mpaka 300 ndikuwonjezera ntchafu zanu, ng'ombe, matako ndi mimba.

Kulumpha chingwe ndi masewera olimbitsa thupi kwambiri, chifukwa kumalimbikitsa minofu ndi dongosolo la kupuma. Chifukwa chake, maubwino akulu odumpha chingwe ndi awa:

1. Bwino zolimbitsa thupi;
2. Kumveketsa minofu;
3. Kutentha mafuta;
4. Amalimbikitsa kumverera kwachisangalalo;
5. Kukulitsa kulumikizana kwamagalimoto, kulimbikira komanso kusamala;
6. Bwino mtima mtima;
7. Amathandizira kuchepetsa thupi.

Ngakhale ndizolimbitsa thupi ndikofunikira kuchita zinthu mosamala mukadumpha chingwe, monga kuchita masewera olimbitsa thupi pamalo athyathyathya ndikugwiritsa ntchito nsapato zokhala ndi zokutira bwino, kuti muchepetse bondo ndikupewa kuvulala ndikumwa madzi mukamachita zolimbitsa thupi.

Kudumpha chingwe sikuyenera anthu onenepa kwambiri, okalamba, apakati komanso ali ndi mavuto olumikizana nawo, zimatha kuwononga mawondo, akakolo ndi chiuno, mwachitsanzo.

Onani zabwino zkudumpha ndi njira zomwe mungasamalire muvidiyo yotsatirayi:

Kodi kudumphira chingwe kuti muchepetse kunenepa?

Chingwe chodumpha chitha kukhala mtundu wabwino wa masewera olimbitsa thupi kwa iwo omwe akufuna kuti achepetseko, komabe, zotsatira zake nthawi zambiri zimakhala bwino mukamachita masewera olimbitsa thupi ndi chingwe chimaperekedwanso ndi chakudya chopatsa thanzi. Monga kudumpha chingwe ndi ntchito yothandiza komanso yokwanira, momwe imachitikira, kagayidwe kameneka kamafulumizitsidwa, komwe kumapangitsa kuchepa kwama calories ndikulimbikitsa kuchepa kwa thupi.

Onani chitsanzo cha zakudya zopatsa thanzi kwa iwo omwe akuyenera kuonda.

Momwe mungayambire kudumpha chingwe

Mukayamba, muyenera kudumpha motsika ndikudumpha chingwecho chikadutsa pafupi ndi mapazi anu kwa mphindi imodzi, ndikutsatira mphindi 1 yopuma, mpaka mphindi 20 zonse. Kukhazikika ndikofunikira kwambiri: msana wowongoka, maso akuyang'ana kutsogolo ndikutenga minofu yam'mimba ndikofunikira kuti zitsimikizike kuti kuchita masewera olimbitsa thupi kuli bwino.

Njira yophunzitsira kulumpha chingwe ndikuwonjezera ndalama zama kalori ndikuchita masewera olimbitsa thupi munthawi yochepa. Ndiye kuti, dumpha chingwe kwa mphindi imodzi ndikupuma kwa mphindi imodzi mpaka nthawi yomwe mwaikirayi ifike musanayambe zochitikazo. Mwanjira imeneyi, ndizotheka kufulumizitsa kagayidwe kake ndipo, chifukwa chake, kuwotcha kwama calories.

Komabe, kuti muwonetsetse kuti muchepetse kunenepa ndikofunika kupewa kudya zakudya zamafuta ndi shuga komanso kugulitsa zakudya zomwe zimawonjezera kagayidwe kake, monga ginger ndi tiyi wobiriwira, ndikuchita masewera olimbitsa thupi omwe amakonda kupangika kwa minofu, monga Mwachitsanzo, kulemera.