Muviri Mafuta Peresenti yeAbs: Ndeipi iyo Mashiripiti Nhamba?

Zvemukati

• Mafuta emuviri mafuta muzana
• 5 kusvika 9 muzana
• 10 kusvika 14 muzana
• 15 kusvika 19 muzana
• 20 kusvika 24 muzana
• 25 kusvika 29 muzana
• 30 kusvika 34 muzana
• 35 kusvika 39 muzana
• Mukadzi muviri mafuta muzana
• 5 kusvika 9 muzana
• 10 kusvika 14 muzana
• 15 kusvika 19 muzana
• 20 kusvika 24 muzana
• 25 kusvika 29 muzana
• 30 kusvika 34 muzana
• 35 kusvika 39 muzana
• Chiyero chemafuta emuviri chinoyerwa
• Chinokosha

Muviri mafuta chokwadi

Munzvimbo dzekusimba, vanhu vanokurukura mazuva ese nezve maitiro ekuderedza mafuta emuviri wako uye kuwana matanhatu-pack abs. Asi zvakadiniko nemunhu wepakati? Kana iwe uchitsvaga ruzivo rwekuti mafuta emuviri uye kugoverwa kwemafuta zvinokanganisa sei kuoneka kwako nyama dzemab ab dziri, isu takufukidzira.

Asi tisati tataura nezve chaiwo mafuta muzana muzana, zvakakosha kuti utsanangure mafuta emuviri. Sekureva kwaElliott Upton, murairidzi mukuru paUltimate Performance, mafuta emuviri, kana adipose tishu, inhengo yakajairika yemuviri wese wemunhu.

"Kazhinji inoshanda kuchengetedza uye kupa simba kune metabolic maitiro ezvese kubva pamoyo wako zvichirova kusvika kumakumbo ako achimhanya," anodaro.

Upton anoti kune akati wandei marudzi emafuta, kusanganisira brown brown, beige fat, chena mafuta, visceral mafuta, uye subcutaneous mafuta. Rudzi rwemafuta anogara pamusoro pemuviri muviri wepasi; ndiwo mafuta aunoona mugirazi.

Pano, tinoenda pamusoro pemafuta emuviri muzana kubva pasi kusvika kumusoro, zvichiratidza padanho raunoda kuti uonekwe abs.

Mafuta emuviri mafuta muzana

5 kusvika 9 muzana

Kuva nemafuta emuviri pamucheto pechiyero kunoisa iwe mune yakasarudzika elite, kana makwikwi ekuvaka muviri, anodaro Upton. "Aya akakosha mafuta emuviri achingosiya akakwana kuti iwe urarame," anotsanangura.

Uyezve, anoti iro mafuta emuviri chikamu chemazana mashanu muzana zvakaoma zvakaoma kudzika, zvinonetsa kwazvo kubata nazvo, uye kwete zvachose chakanakira muviri. "Kutaridzika waingoona kwete chete tsandanyama dzese mumuviri wako, asiwo zvingangoita tambo dzemhasuru mune zvimwe zvikamu," anowedzera.

Kana iwe uri padyo ne9 muzana, iwe unenge uchiri wakaonda uye uine inooneka matanhatu-pack.

10 kusvika 14 muzana

Iyi huwandu hwemafuta emuviri ichiri yakatetepa, zvinoreva kuti yako abs ichave ichioneka. Asi inoonekwawo sehutano uye nyore kuwana pane iyo 5 kusvika 9 muzana renji.

Anopupurirwa wega murairidzi Steve Washuta anoti kumusoro kwedumbu tsananguro uye zvimwe zvekunze zvipenga zvinogona kuonekwa, asi dudziro yacho ishoma uye iyo yepazasi hafu yematumbu haawanzotsanangurwa.

15 kusvika 19 muzana

Nepo uchiri kutariswa uine hutano, zviri zvishoma kuti iwe uchaona yakawanda tsandanyama tsananguro mune ino nhanho. Muchokwadi, Upton anoti hazviite kuti iwe uone ab definition mune iyi muzana.

20 kusvika 24 muzana

Paunorova 20 kusvika 24 muzana mafuta emuviri, pane mukana wakanaka wekuti unenge wakapfava kutenderera nepakati. Izvi zvinoreva kuti yako abs haizoonekwe. Upton inodaidza uyu mugumo wepamusoro we "avhareji" yevanhurume.

25 kusvika 29 muzana

Mune huwandu hwemafuta emuviri, hauzoone yako abs zvachose. Kune varume, iyi nhanho inoonekwa seyakafuta. Upton anoti aesthetics haifanire kunge iri hanya yako huru. Asi, iwe unofanirwa kuve uchitarisisa pakuita sarudzo yemararamiro ayo anozokubatsira iwe kuti udzokere kune hutano hwemafuta emuviri.

30 kusvika 34 muzana

Paunosvika padanho iri remafuta emuviri, kupindira kwekunze kunogona kudikanwa. Izvi hazviwanzo kutorwa seanogamuchirwa kana ane hutano muviri mafuta emunhurume, uye hausi kuzove uchiona chero tsananguro yemhasuru pamuviri wako.

35 kusvika 39 muzana

Ichi chiratidzo cheyambiro kumatambudziko ehutano. Upton anoti mafuta emuviri mune ino nhanho anokuita iwe mukwikwidzi wekutanga weshuga uye anokuisa padanho repamusoro rechirwere chemwoyo chinowedzera pasi pemutsara.

Mukadzi muviri mafuta muzana

5 kusvika 9 muzana

Iyi yakadzika kwazvo, inogona kunge ine njodzi, mafuta emuviri renji yemukadzi. Pamusoro pekuti 8 kusvika ku10 muzana mafuta emuviri akakosha pahupenyu. Ko yako abs ichaonekwa here? Hungu, vachadaro. Nekudaro, kudzora iri danho rekuonda kunogona kukanganisa hutano hwako.

10 kusvika 14 muzana

Kana iwe uri kunangana nemazinga akaderera emafuta emuviri, izvi zvinenge zvakaderera sezvaungade kuenda. "Izvi zvinokonzeresa kuti uve nemutambo wakanyanya, zvine tsananguro huru yemhasuru, uye kutaridzika kunooneka kana ukobvu hwemhasuru yemudumbu uripo," anotsanangura Upton.

15 kusvika 19 muzana

Vakadzi padanho iri vanowanzo kuve nemitambo yekuvaka, ine chimiro chakakura uye mashoma kwazvo muviri mafuta. Washuta anoti dudziro iri pamwe neyepazasi abs inotanga kupera, asi pachine chirevo chakasiyana cheab muzvibvumirano. Kana iri iri iro danho rauri kutsvaga, iwe unofanirwa kutevedzera kuchikafu chakasimba uye chirongwa chekurovedza muviri.

20 kusvika 24 muzana

Izvi zvinoonekwa kunge zvakadzikira kusvika pasi-pavhareji nhanho yemafuta emuviri. Tsananguro yemhasuru panguva ino haizove yakakwana, anotsanangura Upton, asi makwikwi ako echisikigo achanyanya kuve chikamu chemuviri wako.

"Nyaya dzehutano hadzifanirwe kuve kunetsekana kune vakadzi vazhinji pano, asi zvakajairika kurovedza muviri kunorayirwa kuchengetedza kuzvimba uye njodzi yechirwere pasi uye nekuvaka kwemafuta echisimba aripo," anowedzera.

25 kusvika 29 muzana

Paunosvika makumi maviri neshanu muzana, muviri wako ungangotanga kuve nechitarisiko chakapfava. Zvinoenderana naUpton, iwe uchine zvishoma kwazvo munzira yemafuta akawandisa, asi tsananguro yako inogona kunge iri shoma.

Upton anoti izvi zviri padanho repamusoro rezvinonzi "avhareji," zvinoenderana nematanho mazhinji ekurapa, uye kunyangwe zvisina kushata, zvinogona kuve chikonzero chekucherechedzwa nekugadzirisa zviitiko zvako zvekuita uye uchizvidzidzisa nezvehutano hwakanaka.

30 kusvika 34 muzana

Iyi huwandu hwemafuta emuviri inoratidza kuti urikunanga kufutisa. Iwe unenge usina inoonekwa tsandanyama yemudumbu padanho iri, uye ungangonzwa kusununguka.

35 kusvika 39 muzana

Uyu mureza mutsvuku wehuremu hwekupindira. Kufanana nevarume vari munzvimbo iyi, Upton anoti muviri mafuta muzana yemakumi matatu nemashanu kana kupfuura inokuita iwe mukurumbira pachirwere cheshuga, uye une njodzi yakakwira yechirwere chemoyo mune ramangwana.

Chiyero chemafuta emuviri chinoyerwa

Pane nzira dzinoverengeka dzaunogona kuyera nadzo muviri wako mafuta. Nzira dzakajairika dzekuyera mafuta emuviri ndeidzi:

• Makanda akafukidzwa neganda. Aya maturusi anoyera ukobvu hwemafuta ako munzvimbo dzakasiyana dzemuviri.
• Muviri wedenderedzwa zviyero. Izvi zvinosanganisira kuyera kutenderera kwenhengo dzakasiyana dzemuviri, kusanganisira chiuno, maoko, nemakumbo.
• Dual-simba X-ray absorptiometry (DXA). Iyi nzira inoshandisa maX-ray maviri kuyera muviri wako mafuta kuumbwa.
• Kurema kwehydrostatic. Iyi ndiyo fomu yepasi pemvura inorema iyo inoyera kuumbwa kwemuviri zvichibva pakukora kwemuviri wako.
• Mhepo yekumhanyisa plethysmography (Bod Pod). Kunge shanduro yemvura iri pamusoro, iyi nzira inoverenga kuumbwa kwemuviri uye kuwanda uchishandisa mweya.
• Bioelectrical impedance ongororo (BIA). Ichi chishandiso chinotumira magetsi emagetsi kuburikidza nemuviri wako kuti uone kuti yakawanda sei mafuta uye kuti imhasuru yakaita sei.
• Bioimpedance spectroscopy (BIS). Ichi chishandiso chinoshandisa magetsi emagetsi zvakare, asi neakasiyana tekinoroji uye equation yekuverenga mafuta emuviri.
• Magetsi impedance myography (EIM). Zvakafanana neBIA neBIS, ichi chishandiso chinotumirawo magetsi magetsi kuburikidza nemuviri, asi munzvimbo diki.
• 3-D scanner yemuviri. Idzi michina yekufungidzira inoshandisa infrared sensors kuburitsa modhi yemuviri wako. Iko equation inofungidzira muviri mafuta muzana zvichienderana nechimiro chako.
• Multi-mupanda mamodheru. Iyi nzira inoshandisa akati wandei ehunyanzvi hwepamusoro kupatsanura muviri muzvikamu zvinoverengeka kuti uverenge huwandu hwemafuta emuviri wenzvimbo imwe neimwe.

Dzakawanda dzenzira idzi dzinoda nyanzvi yehutano kuti itore zviyero, asi kune nzira shoma dzaunoteedzera mafuta emuviri wako kumba. Muviri wedenderedzwa zviyero uye bioelectrical impedance, iyo inowanikwa pane mamwe masikero, iri mbiri nzira dzaunogona kuita wega.

Chinokosha

Masiyano akasiyana emitumbi pamitengo yemafuta akasiyana siyana anosiyana. Asi aya marange anokwanisa kushanda seyakajairwa gwara paunenge uchiedza kunzwisisa kuti mamwe matanho ekuonda anotaridzika sei kana zvasvika pakutsanangurwa kwemhasuru.