Iyo Yekupedzisira Chirongwa chekuti Ungarasikirwa Sei Nedumbu Fat

Zvemukati

• Chii chinonzi Belly Fat?
• Sei Kurasa Belly Mafuta
• Iyo Yakanyanya Kudya Kudya Kurasikirwa neBelly Fat
• Iyo Yakanyanya Kudzidzira Kuronga Kurasikirwa Belly Fat
• Iyo Yakanakisa Pamba-Pamba Workout Inofamba Kuti Irase Belly Fat
• Iwo Akanyanya Akanaka Exercises: Rutivi Rutivi
• Iyo Yakanakisa Abs Exercises: Walkout to Push-Up (Inchworm)
• Iyo Yakanyanya Abs Exercises: Alligator Drag
• Ongororo ye

Kunyangwe mafuta achigona kuwanikwa mune chero chikamu chemuviri wako, mhando inozvisungirira kune yako yepakati inogona kunge iri yakaoma kwazvo kudurura. Uye, zvinosuruvarisa, sezvo vakadzi vanokura, nzvimbo yepakati inowedzera kuva nzvimbo yemafuta yekusarudza. "Kana mukadzi asvitsa makore makumi mana, mafuta akawandisa angangoungana padumbu," anodaro Steven R. Smith, MD, nyanzvi yekurema pakududzira Translational Research Institute yeMetabolism uye Chirwere cheshuga muOrlando, Florida. ″Mafuta emudumbu aya anowanzo kungoita kugovanisa mafuta kudumbu pane kuwana mafuta akazara.″ Saka kunyangwe mukadzi ari pakati nepakati anogona kushungurudzika kuona kuti, sezvo mazinga ake eestrogen achidzikira panguva yeperimenopause, ibhazi rekunetsa kuenda. kurasikirwa nemafuta emudumbu.

"Nekurasikirwa neestrogen, unorasikirwa nemimwe miitiro yemuviri wako," anotsanangura Michael Roizen, MD, mukuru wehutano paCleveland Clinic muCleveland, Ohio. "

Chii chinonzi Belly Fat?

Chaizvoizvo, mafuta emimba anotora maviri akakura mafomu: subcutaneous fat (iyo inoonekwa mhando iripazasi peganda) uye visceral mafuta (ayo akaiswa mukati mukati medumbu rako uye anomonera akatenderedza nhengo dzakabatana ipapo). Kunyangwe iyo mhando yekutanga yemafuta iri nyore kuona, iyo yekupedzisira mhando inounza hukuru hukuru hutano hutano-uye semhedzisiro yakakosha mukuda kwako kwese kurasikirwa nemudumbu mafuta. Weirdly, mafuta aya haasi kugara achioneka. Kunyangwe iwe usiri kunyanyisa kufuta, iwe uchiri kugona kunge uchirongedza akawanda mafuta evisceral. (Zvakafanana: Zvikonzero 7 Iwe Hausi Kurasikirwa Nedumbu Fat)

Yakavigwa kana kwete, visceral mafuta anoita nhamba chaiyo pahutano hwako nekuda kweinogara mumuviri. Nemafuta, zvese zvine chekuita nenzvimbo, uye mafuta ega ega - depo - ane basa rakanyanyisa. "Taifunga kuti mafuta ese akagadzirwa akaenzana, kuti raingova bhini rekuchengetera macalorie akawandisa," anodaro Elizabeth Ricanati, MD, chipangamazano kuWellness Institute kuCleveland Clinic. "Asi ichocho hachisi chokwadi."

Mafuta, semhasuru, ave kuzivikanwa seanoshanda mumetabolism; inobudisa makemikari akawanda, kusanganisira ma<em>hormone anozivisa kuuropi kuti mumwe munhu ane nzara kana kuti aguta. ″Zvirokwazvo, isu tave kufunga nezvematura emafuta senhengo dzeendocrine, anodaro muongorori wechirwere cheshuga Philipp Scherer, Ph.D., purofesa paUniversity of Texas Southwestern Medical Center kuDallas, Texas.

Mune mamwe mazwi, mafuta anoburitsa mahormone anosiyana zvichienderana nekuti mafuta aripi. Unogona kunge usiri fan guru rehukuru hwechidya chako, asi tsvagiridzo inoratidza kuti mahormone anogadzirwa ipapo anopa rubatsiro rwehutano. "Hatizive zvese zvese, asi zviri pachena kuti mafuta ari muhudyu, uye kunyanya muzvidya, anodzivirira kubva kuimwe mhedzisiro yehutano kufutisa, senge chirwere cheshuga, nekugadzira zvinhu zvinowedzera insulin senzwi," anodaro Dr. Smith. Mafuta eVisceral, kune rumwe rutivi, anozivikanwa nekugadzira zvinokonzeresa izvo zvinogona, nekufamba kwenguva, kuwedzera njodzi yechirwere chemoyo, hypertension, rudzi rwechipiri chirwere cheshuga, uye kenza yemazamu neyevaravara. kurwisa kuzvimba uku.)

Sei Kurasa Belly Mafuta

Iyo Yakanyanya Kudya Kudya Kurasikirwa neBelly Fat

Saizvozvowo mafuta edumbu uye nezvinetso zvehutano zvevatariri hazvigone kunzvengwa nemhedzisiro yekukwegura? Mhinduro ndeyokuti kwete. "Hazvina kumbononoka kurasikirwa nemafuta emudumbu," anodaro Jackie Keller, munyori weMuviri Mushure Mucheche. ″ Asi hapana nyore kugadzirisa.

Nzira yakanakisa yekurasikirwa nedumbu mafuta ndeye uye kudzikisira mafuta maseru kwese kurasika uremu. Asi usakanganise: mafuta edumbu haasi nyore kubvisa. Tanga nekufungidzira yako yazvino zuva nezuva koriori yekudyiwa. Zvadaro cheka nhamba iyoyo nechikamu chimwe chete. Vatsvagiri veColumbia University vakaona kuti kungodzora macalorie ezuva nezuva (pasina kuwedzera kurovedza muviri) kunogona kudzora maseru emafuta zvinosvika gumi nezvisere muzana, kunyanya iwo ari mumafuta anotsvedza. Hutano bhonasi? Mafuta shrinkage anovandudza kugona kwemuviri kushandisa insulin, nekudaro ichichengetedza chirwere cheshuga.

Kunze kwekuverenga macalorie, iwe unogona kuyedza anotevera marongero ekuti ungarase sei dumbu mafuta uye uremu zvese kamwechete.

• Balance simba. Iyo yakanaka mafuta-kupisa chikafu chirongwa chinosanganisira 30 muzana protein, 40 muzana makabhohaidhiretsi, uye 30 muzana mafuta. Tsvagiridzo yakawana kuti ma dieters akanamatira kune aya maresitoreti anorasikirwa ingangoita makumi maviri neshanu muzana mafuta emudumbu mushure memwedzi mina, uye makumi matatu nemasere muzana mushure megore, kupfuura avo vanotevera kudya kwakaderera-mafuta. Wedzera inzwi. Chikafu chine mvura yakawanda uye faibha (masaladi, miriwo, michero mitsva kana yakaomeswa, uye chingwa chezviyo chakazara kana pasita) zvinowedzera mudumbu mako uye zvinoita kuti unzwe kuzara nekukasira nemakirori mashoma. (Ichi ndicho chaicho chimiro chiri kumashure kwevolumetrics kudya, BTW.)
• Tora zvikafu zvishoma. Idya zvidimbu zvidiki zvehutano zvine utano katatu pazuva. Mukutsvagisa kubva kuGeorgia State University, vatambi vakatevera patani iyi vakapisa mafuta akawanda nemakoriyori kupfuura avo vakamirira kwenguva yakareba kuti vadye. (Yakabatana: Kutsanya Kunopindirana Kunogona Kukubatsira Iwe Kurasikirwa neBelly Fat?)
• Enda wakasvibirira.Tsvagiridzo yakaona kuti vakadzi vanonwa dzinosvika mashanu makapu echinwiwa chine girini tii zuva rega rega, uye vanosanganisira kurovedza muviri mune zvavanoita, vanorasikirwa nemafuta emudumbu akawanda kupfuura avo vanongorovedza muviri. Kunze kwekurasikirwa necheni imwe kutenderedza chiuno, vanonwa tii vakadzora mafuta epasi nepakati ne6 muzana uye visceral mafuta ne9 muzana mukati memasvondo gumi nemaviri. Vatsvaguri vakati kurasikirwa nekatechin, antioxidant iri green tii.
• Rwisa mafuta nemafuta. Zvinonzwika zvinopesana, asi kuwedzera kwekutsvakurudza kunoratidza kuti kudya kwakapfuma mu monounsaturated fatty acids (inozivikanwa zvikuru inonzi MUFAs) inochengetedza mafuta emudumbu. Pakati pezvikafu zvakajairika zvine MUFA pane maorivhi, nzungu, maavocado, uye maoiri anobva muzvikafu izvi. (Hechino chimwe chikonzero chekuwedzera mamwe mafuta ane hutano kumenyu yako.)

Iyo Yakanyanya Kudzidzira Kuronga Kurasikirwa Belly Fat

Kudya, hongu, inongova chikamu chemhinduro yekuti ungarase sei dumbu mafuta. Kurovedza muviri, uye mhando yacho chaiyo, yakakosha kukwidziridza metabolism yako uye kuderedza ese ari maviri subcutaneous uye visceral mafuta maseru. Kana iwe usiri kushanda nguva nenguva, ino ndiyo nguva yekutanga, uchishandisa aya nhungamiro:

• Buda pasofa.Kuenda nekukurumidza kufamba kwemaminetsi makumi mashanu nemashanu kashanu pasvondo hakungokubatsire kurasikirwa nefabhuru asiwo kwakaratidzwa kudzikisa chirwere-chinokonzera kuzvimba mumafuta ekuona. Iwe unofanirwa kunangana nhanho yemamaira matatu kusvika mana paawa. (Kana edza izvi zvinobudirira kufamba maworkouts kuti urasikirwe nedumbu mafuta!) Hauna nguva yakawanda iyoyo inowanikwa kamwe chete? Sekureva kwevarairidzi nedzimwe nyanzvi dzekusimbaradza muviri, maekisesaizi kwenguva pfupi seminiti imwe neimwe inogona kubatsira dumbu rako—chero bedzi ukanyora maminetsi asingasviki 30 ekurovedza muviri pazuva. (Yakabatana: Iwo Makumi makumi matatu Matatu Akanyanya-Belly Matipi eNguva Yese)
• Simudza rate yako.Kuwedzera kurova kwemwoyo wako kusvika pa80 muzana yehupamhi hwayo kwemaminetsi makumi mana kunogona kukurumidzisa metabolism yako kwemaawa 19, masayendisiti akawana. Kuti uverenge ichi chinangwa chemoyo, bvisa zera rako kubva pa220, wobva wawedzera ne .80.
• Kumusoro ante. Unoda kunyangwe inokurumidza mhedzisiro? Edza kubatira kwepakati uko kunoshandura kukwirisa- uye kwakadzika-kusimba kurovedza muviri. Kuputika kwesimba kwesimba kunoshandisa mamwe mafuta sehuni uye nguva dzekuzorora dziri pakati dzinoita kuti muviri wako ubudise tsvina kubva mumhasuru. Bhonasi: Yakakwira-yakanyanya kupindirana yekudzidziswa inogona kudzvanya iyo nzara hormone ghrelin. (Ziva 8 zvimwe *zvikuru* mabhenefiti eHIIT.)
• Join the resistance. Sei? Kuramba kudzidziswa kunovaka mhasuru, uye mhasuru yakawanda zvinoreva kukurumidza metabolism. Vavarira kusimbisa-kudzidzisa kwemaminetsi makumi matatu kana maviri katatu pavhiki uye shandura kumusoro-uye kumusoro-muviri kurovedza muviri. Zano: Nyanzvi dzinoti iwe unorasikirwa nemafuta akawanda emudumbu nekusimudza zviyereso usati waita cardio Workout. (Related: 11 Nzira dzekusimudza Uremu Zvinoshamisa Kune Muviri Wako)

Iyo Yakanakisa Pamba-Pamba Workout Inofamba Kuti Irase Belly Fat

Isa izvi pasi pe "akanakisa kurasikirwa nedumbu mafuta nhau zvachose:" Haufanire crunch kuti uwane yakanyanya kushanda abs Workout. "Kupwanya kunoshanda chete mhasuru dziri kumberi nemativi edumbu rako, asi zvakakosha kunanga mhasuru dzese dzepakati kuti uwane mamwe anotsanangurwa abs-kusanganisira yakaderera kumashure, mahudyu, uye pamusoro pezvidya," anodaro Lou Schuler, munyori-mubatanidzwa. yeIyi Mitsva Mitemo yekusimudza yeAbs.

Kuti urasikirwe nemafuta emudumbu uye kufumura abs inoshamisa, Schuler anokurudzira nhevedzano yekudzikamisa zviitwa zvichibva pachirongwa chekudzidzisa chakagadzirwa nemunyori pamwe uye mudzidzisi wega Alwyn Cosgrove. ″ Maekisesaizi eplank anobatsira kudzidzisa mhasuru kudzikamisa musana uye pelvis kuitira kuti ugone kudzivirira kurwadziwa shure uye kugadzirisa mamiriro, Schuler anodaro. ″Mapuranga anopisa macalorie akawanda kupfuura macrunches nekuti anoshanda mhasuru zhinji.

Kutengesa crunches kweaya matatu epamusoro-anoshanda mapuranga maitiro kubvaMitemo Mitsva Yekusimudza yeAbs uye iwe unenge uri munzira kuenda kune yakasimba musimboti uye yakapfava dumbu.

Iwo Akanyanya Akanaka Exercises: Rutivi Rutivi

Nei ichishanda: Kufamba uku kunonetsa kupfuura puranga rechinyakare nekuti uri kutsigira huremu hwemuviri wako wese pamapoinzi maviri ekusangana panzvimbo pechina. Nekuda kweizvozvo, iwe unofanirwa kushanda nesimba rako repakati kuti ugare wakagadzikana.

Maitirwo acho:

A. Rara nerutivi rwako rworuboshwe negokora rako rakananga pasi pefudzi rako uye makumbo akaturikidzana. Isa ruoko rwako rwerudyi pabendekete rako rekuruboshwe kana pahudyu yako yekurudyi.

B. Shongedza yako abs uye simudza chiuno chako kubva pasi kusvikira iwe uchinge wakaringana paruoko rwako nemakumbo kuitira kuti muviri wako ugadzire mutsara unowirirana. Bata 30 kusvika 45 seconds. Kana usingakwanise kubata kwenguva yakareba kudaro, ramba wakasimudza sezvaunokwanisa wozodzokorora kusvika wabata masekonzi makumi matatu. Chinja mativi uye dzokorora.

Ita kuti zviome.

Kuwedzera kukuru kudzikamisa kurovedza. Iyo yakajairwa puranga uye iyo Paloff Press.

Iyo Yakanakisa Abs Exercises: Walkout to Push-Up (Inchworm)

Nei ichishanda: Iyi yepamusoro-soro yepuranga yekurovedza inosanganisira kufamba-yakazara-muviri, sekushandisa maoko nemakumbo, uku uchibatanidza kuramba kusimbisa core yako yese.

Maitirwo acho:

A. Tanga wakamira nemaoko maviri masendimita akafara kupfuura mapendekete ako.

B. Famba mawoko uchibuditsa kure sezvinobvira, wozofamba uchidzokera. Ita 10-12 reps.

Ita kuti zviome. Ita kamwe kusundidzira usati wadzokera pakamira.

Iyo Yakanyanya Abs Exercises: Alligator Drag

Nei ichishanda: Iri puranga rinoshandisa yako yepamoyo kuita kuti muviri wako ugadzikane uye unopisa mamwe macalorie nekuwedzera kufamba (uchizvuzvurudza pasi). Inosanganisa cardio, kugadzikana, uye simba rekudzidzisa kuti uwane iwe nekukurumidza mafuta-anopisa mhedzisiro.

Maitirwo acho:

A. Tsvaga yakatambanudzwa pasi iyo inobvumidza iwe kuenda kumberi gumi kusvika makumi maviri mayadhi, uye tora chero chinhu chingatsvedza pamusoro penzvimbo nekukwirana kudiki. Mandiro echisvusvuro kana mabhegi epurasitiki anoshanda pauriri hwekapeti, nepo matauro achishanda pamatanda kana mataira.

B. Tanga munzvimbo yekusimudza netsoka dzako pamasiraidhi, matauro, kana ndiro.

C. Famba uchienda kumberi nemaoko ako kusvika kumagumo enzira yako (tarisa angangoita gumi mayadhi). Zorora kwemasekondi makumi matanhatu kusvika makumi mapfumbamwe (kana sekureba sezvaunoda kupora) uye dzokorora iyo alligator kufamba uchidzokera kwawakatanga. Ndiyo imwe seti. Dzokorora imwezve nguva.

Ongororo ye