Ubwino Wachiuno Chonse Ndi Momwe Mungapangire Toni ndi Kuponya Ma Inchesi

Zamkati

• Ubwino m'chiuno lonse
• Momwe mungathere mafuta m'chiuno
• Maphunziro apamwamba kwambiri (HIIT)
• Zochita zamagulu am'munsi mwanu
• Zochita zolimbitsa thupi zomwe zimafikira m'chiuno mwanu
• Masitepe okwera
• Zakudya zopatsa thanzi komanso kuchepetsa ma calories
• Mfundo yofunika

Ngati zikuwoneka ngati kuti simungathe kudutsa pazanema, onerani kanema, kapena chala chachikulu kudzera m'magazini osaponyedwa ndi uthenga woti wopyapyala ali bwino, simuli nokha.

Pomwe zithunzi zamitundu yoonda, nyenyezi zodziwika bwino za Instagram, komanso akatswiri azithunzi zodziwika bwino zikupitilizabe kukula, kafukufuku wofalitsidwa mu International Journal of Fashion Design, Technology, ndi Education akuwonetsa chinthu chosiyana kwa azimayi ambiri.

Kafukufuku wa 2016 adapeza kuti mayi wamba waku America amavala pakati pa Misses size 16-18. Izi zikutanthauza kuti azimayi ambiri ndiopindika ndipo amakhala ndi chiuno chokulirapo kuposa zithunzi zomwe amawona. Uwu ndi uthenga wofunikira popeza azimayi ambiri amavutika kuti awone ndikuthokoza mphamvu zamthupi lawo.

Pemphani kuti mudziwe zambiri za maubwino amchiuno, komanso momwe mungayankhire m'chiuno mwanu ndikulimbitsa ma curve.

Ubwino m'chiuno lonse

Chowonadi ndi chakuti, ndizabwino kwa azimayi kukhala ndi zopindika, makamaka popeza mchiuno umakhala ndi cholinga chachilengedwe.

"Akazi amamangidwa mosiyana kotheratu ndi amuna, ndipo ndi cholinga chachilengedwe," akufotokoza Dr. Heather Bartos, OB-GYN wovomerezeka ndi board.

Ngakhale azimayi ambiri amasilira thupi lowongoka, lopapatiza, Bartos akuti ma curve amenewo, kapena zomwe tinkazitcha "ziuno zoberekera," zimapereka mwayi kubadwa. Mwanjira ina, chiuno chachikulu, ndipo izi zimaphatikizapo zofunkha, zimalola kuti mwana adutse mosavuta.

Komanso, Bartos akuti kugawa mafuta m'matako kumawonetsa kuti estrogen yathanzi ilipo, mosiyana ndi kunenepa kwambiri pakatikati. Mafuta ozungulira pakati amagwirizanitsidwa ndi estrogen "yoyipa" yomwe imatha kuyambitsa matenda amtima komanso kuvutika kutenga pakati.

Momwe mungathere mafuta m'chiuno

Kukumbatira thupi lomwe muli nalo ndikumvetsetsa kuti chiuno chachikulu ndichabwino komanso chopatsa thanzi ndiye gawo loyamba paulendo wanu.

Ndipo ngakhale kapangidwe konse ka m'chiuno mwanu sizingasinthidwe, ngati mungafune kutsindika ma curve anu ndikumveketsa minofu m'chiuno mwanu, pali njira zathanzi komanso zotetezeka zochitira izi.

Ngakhale kuti simungathe kuwona-kuchepetsa mafuta m'dera limodzi lokha la thupi lanu, mutha kuchepa mafuta amchiuno potaya mafuta amthupi. Mutha kuchita izi kudzera pakuwotcha mafuta pafupipafupi, kuchepetsa zopatsa mphamvu, ndikuchepetsa thupi lanu. Tiyeni tiwone zina mwa zosankha.

Maphunziro apamwamba kwambiri (HIIT)

HIIT imafuna kuti muchite masewera olimbitsa thupi kwambiri. Kuphulika kwakukulu kwa masewera olimbitsa thupi kumasinthana ndi nthawi yopuma yochepa.

Cholinga cha maphunziro amtunduwu ndikuti mtima wanu ugundike kotero kuti muwotche mafuta mu theka la nthawi yamphamvu kwambiri ya cardio.

HIIT imakulitsa zofuna za oxygen m'thupi lanu. Malinga ndi American Council on Exercise, mukamadya mpweya wambiri, ndimomwe mumawotchera kwambiri.

Phindu lina ndi mtundu uwu wa masewera olimbitsa thupi ndikuti thupi lanu limapitiliza kuwotcha zopatsa mphamvu ngakhale mutatsiriza kugwira ntchito.

Zochita zamagulu am'munsi mwanu

Kafukufuku wasonyeza kuti zolimbitsa thupi zolimbitsa thupi zimatha kukulitsa minofu yanu yolimba. Ngati zolimbitsa thupi zimaphatikizidwa ndi zakudya zopatsa thanzi, zingakuthandizeninso kutulutsa minofu yanu ndikutaya mafuta, inunso.

Zitsanzo zina zolimbana ndi thupi lanu lotsika ndizo:

• squats
• mapapu
• masitepe ndi kulemera

Yesetsani kubwereza 12 mpaka 15 pa seti iliyonse. Ganizirani maseti awiri kapena atatu.

Zochita zonsezi zimalimbitsa minofu yayikulu mthupi lanu. Poyang'ana mayendedwe okhudzana ndi m'chiuno, sikuti mumangolimbitsa ma glute, ma hamstrings, ndi ma quads, komanso mumawotcha mafuta. Izi zitha kubweretsa chiuno chotsamira, chokhala ndi matani ambiri.

Zochita zolimbitsa thupi zomwe zimafikira m'chiuno mwanu

Masiku amenewo kupita ku malo ochitira masewera olimbitsa thupi sichotheka, mutha kulimbitsa thupi kwambiri ndi thupi lanu. Kuti muwongolere m'chiuno mwanu, onetsetsani kuti mwaphatikizanso zomwe mungachite pamwambapa, komanso:

• khoma limakhala
• milatho
• masewera ochita masewera olimbitsa thupi
• kumbuyo kukweza mwendo

Konzekerani kubwerera kwa 15 mpaka 20 pa seti iliyonse, pamitundu itatu. Ngati mukungoyamba kumene, yambani ndi ma reps ochepa ndikukhazikitsa, kenako onjezerani zambiri mukamalimbitsa thupi lanu.

Masitepe okwera

Malinga ndi American Council on Exercise, kukwera masitepe kumawotcha mafuta opitilira katatu kuposa kuyenda. Ndichizolowezi chabwino chogwiritsa ntchito minofu yanu yonse ya mchiuno ndi mwendo.

Pogwiritsa ntchito minofu ya thupi lanu komanso kuwotcha mafuta kwambiri, mtundu uwu wa masewera olimbitsa thupi ungakhale wothandiza pochepetsa mafuta amthupi, kuphatikiza kulemera m'chiuno mwanu.

Zochita zokwera masitepe zitha kuchitidwa m'nyumba kapena panja. Mutha kugwiritsa ntchito makina okwerera masitepe pamalo ochitira masewera olimbitsa thupi, kapena mutha kuyang'ana malo oimikirako magalimoto kapena bwalo lamasewera lakunja lomwe lili ndi masitepe othamanga omwe mungathamange ndikukwera.

Zakudya zopatsa thanzi komanso kuchepetsa ma calories

Kuwotcha mafuta ochulukirapo kudzera muzochita zolimbitsa thupi komanso kutsatira zakudya zabwino kungakuthandizeni kuti muchepetse mafuta amthupi. Onetsetsani kuti mukutsata chakudya chomwe chimangodya kudya kwathunthu kuchokera kumagulu osiyanasiyana azakudya. Samalani ndi kukula kwa magawo anu, inunso.

Wosachedwa komanso wosasunthika ndiye cholinga pakubwera kunenepa. Awa amalimbikitsa kuti muchepetse kilogalamu imodzi kapena awiri sabata iliyonse. Mutha kuchita izi powotcha ma calories ambiri kuposa momwe mumawonongera.

Mfundo yofunika

Kukhala ndi chiuno chopapatiza si kwabwino kapena kwabwino. M'malo mwake, chiuno chokulirapo chimatha kukhala chopindulitsa kwambiri, makamaka kwa azimayi. Izi zati, kutenga nawo gawo pulogalamu yolimbitsa thupi yomwe imachepetsa mafuta amthupi monse ndikuphatikizanso zolimbitsa thupi zolimbitsa thupi lanu kumunsi kumatha kubweretsa m'chiuno chowonda.