Zida Zachikondi: Zomwe zimawapangitsa, ndipo mumazitaya motani?

Zamkati

• Nchiyani chimayambitsa chikondi?
• Kodi chikondi chimayendetsa chiopsezo?
• Zochita zolimbitsa kumbuyo, abs, ndi chiuno
• Matabwa ammbali
• Ziphuphu za njinga
• Kupotoza ku Russia
• Wokwera phiri
• Bridge
• Moyo umasintha
• Njira zamankhwala
• Chotenga ndi chiyani?

Kodi chikondi chimagwira chiyani?

"Zogwirizira zachikondi" ndi mbali za khungu zomwe zimafutukula kunja kuchokera m'chiuno. Pamodzi ndi zovala zolimba, zogwirizira zachikondi zitha kudziwika bwino, koma sizimayambitsidwa ndi zovala zolimba zokha. Amawonetsa kudzikundikira kwamafuta mchiuno ndi m'mimba.

Dziwani zambiri pazomwe zimayambitsa magwiridwe antchito achikondi ndi momwe mungazithandizire.

Nchiyani chimayambitsa chikondi?

Zomwe zimayambitsa chikondi ndizosungira mafuta.

Nthawi zambiri, maselo amadziunjikira thupi lanu likamadya ma calories ambiri kapena simukuwotcha ma calories ambiri omwe mukudya. Popita nthawi, ma cell amafuta awa amatha kuwonekera chifukwa amadziunjikira m'malo ena, monga m'chiuno mwanu ndi m'chiuno.

Mafuta amatha kudziunjikira paliponse mthupi, koma pali zinthu zina zomwe zimawonjezera mwayi wosunga mafuta m'chiuno, kumbuyo kumbuyo, ndi m'mimba. Zinthu zomwe zimapangitsa kuti chikondi chisamalire mapangidwe ndi monga:

• mahomoni, makamaka cortisol yambiri
• zaka (mafuta am'mimba amapezeka makamaka mukamakula)
• kusowa zolimbitsa thupi
• kudya mafuta, shuga, ndi zakudya zopatsa mphamvu kwambiri
• kusowa tulo
• zinthu zosazindikirika kapena zosalandiridwa zomwe zimachepetsa kuchepa kwa thupi lanu (hypothyroidism - kapena chithokomiro chosagwira ntchito - mwachitsanzo, zimapangitsa kuti zikhale zovuta kuwotcha mafuta owonjezera)

Kodi chikondi chimayendetsa chiopsezo?

Malangizo achikondi siowopsa, koma atha kuwonetsa zoopsa zomwe zimayambitsa matenda osachiritsika. Izi zikuphatikiza:

• kuthamanga kwa magazi (matenda oopsa)
• cholesterol yambiri
• matenda amtima
• kugona tulo ndi zina kupuma
• sitiroko
• mtundu wa 2 shuga
• khansa, makamaka m'matumbo ndi m'mawere
• matenda a chiwindi
• nyamakazi

Kupewa magwiridwe antchito achikondi kungakuthandizeni kukhala ndi thanzi labwino.

Zochita zolimbitsa kumbuyo, abs, ndi chiuno

Kusaka mwachangu pa intaneti kumawulula zochitika zolimbitsa thupi m'malo ena amthupi, kuphatikiza magwiridwe antchito achikondi. Koma kuchepetsa mafuta sikungatheke ndi masewera olimbitsa thupi okha. Ngakhale ntchito zolimbitsa ndi kukana zitha kuthandizira pakulankhula kwaminyewa komanso kusinthasintha, sizimata maselo amafuta.

Yesani kuphatikiza zolimbitsa thupi ndi kukweza zolemetsa ndi zolunjika kuti mulandire zotsatira zabwino. Ngati mukuyesera kuti muchepetse thupi komanso mafuta amthupi, mungafunike kuchita masewera olimbitsa thupi mpaka maola asanu pa sabata.

Ndikofunikanso kukhala ndi chakudya chopatsa thanzi ndikupewa kudya ma calories kuposa momwe mukuwotchera. Kuti muchepetse mafuta pang'onopang'ono komanso kuti muchepetse kunenepa, phatikizani zochitika za aerobic, monga kuyenda, kukwera njinga, ndikusambira.

Ngakhale simungakwanitse kuchita masewera olimbitsa thupi tsiku lililonse, mupindula chifukwa chokhala achangu.

Nazi zina mwazochita zomwe zimayang'ana kumbuyo, abs, ndi mchiuno.

Matabwa ammbali

Pali zosintha zingapo zamatabwa am'mbali zomwe zingapangitse kusunthaku kukhala kovuta kwambiri. Kuti muchite mbali yoyambira:

1. Yambani mwagona chammbali. Dzilimbikitseni ndi dzanja limodzi: Chigongono chanu chizikhala pamzere ndi phewa lanu; mkono wanu uyenera kukhala wolimba pansi, mozungulira thupi lanu.
2. Ikani miyendo yanu, imodzi pamwamba pa inayo, kuti thupi lanu likhale lolunjika kuchokera kumutu mpaka m'chiuno. Ndi bondo lanu likugwirabe pansi, kwezani mchiuno mwanu.
3. Finyani ma glute (gluteus) anu ndikusunthira kwa masekondi 30 mpaka mphindi.
4. Mukamasamuka, onetsetsani kuti mukusunga zolimba kuti muthandizire kulimbitsa thupi.
5. Sinthani mbali ndikubwereza.

Kuti musunthe movutikira, yesani kutukula mawondo anu pansi kuti mbali zokhazokha za thupi lanu zomwe zikukhudza nthaka ndi mbali ya phazi lanu.

Muthanso kuphatikiza zolowetsa mchiuno. Kuti muchite izi, muli mbali yanu, pang'onopang'ono muchepetse m'chiuno inchi kapena awiri kenako ndikweze pang'onopang'ono. Bwerezani izi kwa masekondi 30 mpaka miniti.

Ziphuphu za njinga

Zitha kukhala zokopa kuthamangira njenjete za njinga, koma chinsinsi chakuyenda uku ndikoyenda pang'onopang'ono, koyendetsedwa.

1. Gona chagada ndi manja kumbuyo kwa mutu wanu ndipo mawondo anu awerama.
2. Kwezani mapewa anu ndikuchoka pansi pamene mukugwiritsa ntchito abs yanu. Pa nthawi imodzimodziyo, kwezani mapazi anu pansi, sungani mawondo anu, kuti ziphuphu zanu zikhale zofanana ndi nthaka.
3. Pepani thupi lanu pang'onopang'ono kuti chigongono chanu chakumanzere chiziyenda pa bondo lanu lamanja. Pamene mukupotoza thupi lanu, kwezani mwendo wanu wamanzere molunjika patsogolo panu.
4. Pepani pang'ono, bweretsani mwendo wanu wamanzere pamalo ake opindika, chigongono chakumanja chikusunthira pa bondo lanu lamanzere. Pamene mukupotoza thupi lanu, kwezani mwendo wanu wakumanja patsogolo panu.
5. Chitani zobwereza 15 mpaka 30.

Kupotoza ku Russia

Uwu ndi masewera ena pansi. Mutha kusintha powonjezera kulemera. Ngati mwatsopano pa ntchitoyi, yesetsani kuzichita popanda kulemera, choyamba. Mukayamba kuzolowera, mutha kuyesa kugwira cholemera dzanja, botolo lamadzi lodzaza, kapena ngakhale chidebe cha msuzi kapena ndiwo zamasamba kuti muwonjezere kukana.

1. Yambani kukhala pansi pansi matako anu ali pansi, mawondo anu atapindika, ndi mapazi anu atagona pansi.
2. Limbikitsani mimba yanu, tsimikizani thupi lanu mmbuyo kuti mukhale pafupifupi ngodya ya 45-degree pansi. Ngati simukugwiritsa ntchito cholemera, lolani manja anu palimodzi. Ngati mukugwiritsa ntchito cholemera, gwirani m'manja mwanu, pamwambapa pamimba panu.
3. Mukadali ndi mawondo ogwada, kwezani mapazi anu pansi kuti muzitha kulumikizana. Kuti mumve zambiri, mutha kuwoloka akakolo anu.
4. Pinditsani mutu wanu kumanja, ndikubweretsa manja anu opindika kapena kulemera kwanu kumanja kwa thupi lanu.
5. Pindani kumanzere, ndikukhudza kulemera kwake kapena manja anu kumanzere kwa thupi lanu.
6. Bwerezani kwa masekondi 30 mpaka mphindi.

Wokwera phiri

Kusunthaku kungathandize kukulitsa kugunda kwa mtima wanu mukamalimbitsa minofu yanu. Yesetsani kuwonjezera liwiro lanu mukamakula.

1. Yambani mu thabwa. Kuti mulowe pansi, mugoneke pansi, nkhope yanu pansi. Ikani manja anu pansi pamapewa anu, pindani zala zanu kuti zikulowerere pansi, ndikukankhira mmwamba. Manja anu ayenera kukhala owongoka, koma osakhoma, ndipo thupi lanu liyenera kupanga mzere wolunjika kuchokera kumutu mpaka kumapazi.
2. Kwezani phazi lanu lakumanja pansi ndikokani bondo lanu lamanja kulinga lanu. Sungani zolimba zanu.
3. Gwirani kusuntha pang'ono, kenako ndikubwezeretsani phazi lanu pamalo pomwe linayamba.
4. Bwerezani mbali inayo.
5. Pitirizani kusuntha uku kwa masekondi 30 mpaka miniti.

Mutha kuwonjezera liwiro lanu ndikuwonjezera nthawi mukamakula mphamvu.

Bridge

Ntchitoyi sikuti imangoyang'ana kumbuyo kwenikweni, ndiyonso yabwino pamiyeso yanu:

1. Yambani mwagona chagwada ndi mawondo anu atawerama, mikono yanu m'mbali mwanu, ndi zikhatho zanu zikugwera pansi.
2. Chotsani matako anu pang'onopang'ono ndikutsikira pansi kuti mupange mzere wolunjika kuchokera pa mawondo anu kupita pamapewa anu.
3. Finyani ma glute anu palimodzi ndikugwiritsanso kwa masekondi 30, kapena mpaka mutamveke kutuluka kwanu ndikuwuluka, chilichonse chomwe chikuchitika koyamba.
4. Pepani minofu yanu ndikutsitsa pansi.
5. Bwerezani nthawi 10.

Kuti kusunthira kukhale kovuta kwambiri, mutha kuyesa kukweza phazi limodzi pansi mukakweza m'chiuno mwanu. Sinthani mwendo womwe mumakweza mobwerezabwereza.

Moyo umasintha

Kutengera zizolowezi zabwino kumatha kukuthandizani kuthana ndi zida zachikondi komanso kuletsa kuti zisabwerere.

Ngati mukufuna kuchepa thupi, amalangiza kuti muchepetse kilogalamu imodzi kapena awiri pa sabata kuti muwonetsetse pang'ono pang'ono, koma mosadukiza.

Kusintha kwa zakudya ndi kuwongolera magawo kumatha kuwonjezera zochita zolimbitsa thupi komanso kuwotcha mafuta.

• Zakudya zopangidwa kubzala, monga zipatso, masamba obiriwira, ndi mbewu zonse zimapereka michere yofunikira popanda mafuta owonjezera.
• Khalani ndi mapuloteni owonda, monga mazira, nsomba, ndi nkhuku zanyama zoyera pa nyama zofiira.
• Nyemba ndi nyemba zimatha kukupatsani chakudya chokwanira kuti muchepetse kudya kwama calorie tsiku lililonse.
• Sungani chakudya chanu cha sodium tsiku lililonse. Sikuti izi zimangochepetsa chiopsezo cha matenda oopsa, zingathandizenso kupewa kusungika kwamadzimadzi komwe kumatha kuyambitsa chikondi.

Kupatula pakusintha thupi lanu kuchokera mkati, mutha kuthandizanso kubisa mawonekedwe achikondi kuchokera kunja.

Sankhani mathalauza omwe akukwanira m'chiuno, osati m'chiuno mwanu. Izi zitha kuthandiza kuchepetsa kudzimbidwa m'chiuno komwe kumatsindika zomwe zimakhudza chikondi poyamba. Komanso, onetsetsani kuti mathalauza anu ndi zovala zamkati sizikhala zolimba.

Njira zamankhwala

Mitundu ina ya opaleshoni ya pulasitiki nthawi zina imagwiritsidwa ntchito pochepetsa kuchepa kwamafuta m'malo ena amthupi. Imodzi mwa njirazi imatchedwa liposuction.

Pa liposuction, dokotalayo amalowetsa yankho m'deralo, monga m'chiuno mwanu, kuti muzimwa madzi amafuta. Kenako amachotsa maselo amafuta pogwiritsa ntchito aspirator ngati vacuator. Zotsatira zitha kuwoneka patatha masiku ochepa kuchokera kuchipatala.

Liposuction si yankho lamthupi lonse. Imangotenga madera enieni, olunjika. Komanso, popanda kusintha kwa moyo, ma cell amafuta atha kubwerera. Liposuction imalimbikitsidwa kwa anthu omwe ali ochepa kunenepa kwambiri.

Njira zina zingagwiritsidwe ntchito kuthandizira kuchepa kwa akulu omwe onenepa kwambiri. Izi zikuphatikiza ma gastric band kapena gastric bypass opaleshoni. Ngati ndinu onenepa kwambiri ndipo muli ndi zipsinjo zachikondi, njira zoterezi zingakhale zothandiza kwambiri kuposa liposuction. Ingoganizirani ngati muli ndi BMI yoposa 40 kapena BMI yoposa 35 kuphatikiza zina zokhudzana ndi thanzi.

Chotenga ndi chiyani?

Zogwiritsira ntchito zachikondi zitha kukhala zoyipa zamafuta owonjezera amthupi, makamaka mafuta m'chiuno mwanu ndi m'mimba. Ntchito zochulukirapo komanso kudya kwabwino kumatha kuthandizira kuchepetsa chikondi ngati gawo limodzi la kutayika kwamafuta, koma ndikofunikira kukumbukira kuti izi zimatha kutenga nthawi.

Khalani ndi pulani yanu yamoyo wathanzi, ndipo pamapeto pake mudzapeza zokongola komanso zoyambira zaumoyo.

Ngati mukulephera kuonda ngakhale mutadya kapena kuchita masewera olimbitsa thupi, pitani kuchipatala kuti akuthandizeni. Amatha kuyitanitsa kuyezetsa magazi kuti aone ngati zingayambitse zovuta, monga hypothyroidism, kapena angalandire zoyeserera za opaleshoni.