Kutetepa chiuno

Zvemukati

• 1. Zviuno zvekusimbisa chiuno
• 2. Kurapa kwekushongedza

Maitiro akanakisa ekudzikisa chiuno ndeyekuita zvine mwero kana zvakanyanya kurovedza muviri, idya zvakanaka uye woenda kune ekurapa ekurapa, senge radiofrequency, lipocavitation kana electrolipolysis, semuenzaniso.

Mafuta ari muchiuno mhedzisiro yekudyiwa akawanda macalorie kupfuura aunoshandisa zuva rega rega. Mumadzimai, nekuda kwesimba rehomoni, mafuta anotanga kuunganidzwa kutanga mudumbu, magaro uye mabhureki, nepo mune varume iri kuwanda mumatunhu ese emudumbu.

Maitiro akanakisa ekudzikisa chiuno chako nekukurumidza ndeaya:

1. Zviuno zvekusimbisa chiuno

Kuti udzike chiuno chako, zvinokurudzirwa kuti kurovedza muviri kuitwe kuti ikurumidze metabolism uye ikubatsire kupisa mamwe macalorie, akadai se:

• Kumhanya mumugwagwa kana kutsika-tsika kwemaminitsi makumi mana nemashanu zuva nezuva. Ichi chiitwa chinopisa anenge 250-400 macalorie, inoita kuti metabolism ishandise uye inovandudza mamiriro emuviri uye neiyo cardiorespiratory kugona, kuve kunobatsira kwazvo kune hutano uye kunyanya kupisa mafuta;
• Kufamba nekukurumidza inogona kuratidzirwa kune avo vasingakwanise kumhanya, mune iyo kesi kufamba kwakasimba kunofanirwa kuitwa, nekumhanyisa kumhanya uchishandisa shangu dzakanaka kudzora kukanganisa kwemajoini. Iyo nguva inodikanwa yekupisa mafuta inofanira kunge ingangoita 1 awa. Mhedzisiro mhedzisiro inoitika kana kufamba kuchiitwa uchipesana nemhepo kana padanho nekuti zvinofanirwa kuita simba rakawanda, kupisa macalorie mazhinji;
• Ramba uri munzvimbo yeplank kwemaminetsi matatu pazuva iri zvakare nzira yakanakisa yekushanda tsandanyama dzemudumbu, kugadzirisa tsananguro yemhasuru yenharaunda iyoyo.Izvo zvakanaka ndezve kutanga kwemasekondi makumi matatu nemasekondi makumi matatu ega ega kuti uchinje chinzvimbo, kungave nekuchengetedza maoko ako akatwasuka kana kumira parutivi rwako;
• Ita maekisesaizi ekusimbisa chipfuva uye kuita makumbo makobvu, kunge mapush-up uye squats nekuti zvakasununguka chiuno chinotaridzika kutetepa. Murairidzi anozokwanisa kuratidza kumwe kurovedza kunogona kuitiswa mune yekurovedza muviri.

Pamusoro peizvi, zvakakoshawo kuita maekisesaizi ekusimbisa mhasuru yemudumbu, sezvo ivo vachibatsira kudzikisa chiuno. Tarisa uone mamwe maekisesaizi ekusimbisa dumbu muvhidhiyo iri pazasi:

2. Kurapa kwekushongedza

Kuti uderedze huremu uye utete chiuno chako mumazuva mashoma iwe unofanirwa kudya zvishoma zuva rese kuti usafe nenzara. Zvikafu zvinoburitswa zvakaderera-calori uye zvakaderera-mafuta, senge michero, miriwo, uye zviyo. Natural yoghurt inotapira neiyo 1 teaspoon (yekofi) yeuchi uye nezviyo zvakaita seoat bran, semuenzaniso, ndiyo yakanakisa sarudzo yekudya kwemangwanani kana kudya muzvikafu, kwete kuva nenzara.

Mafuta akanaka, akadai seaya anobva kuavocado yakaibva uye nzungu dzakadai senzungu anotambirwawo, asi zvidiki zvidiki nekuti zvine macalorie akawanda. Masaladhi akarungwa nemafuta mashoma, vhiniga uye ndimu, uye manyuko akanakisa emapuroteni emhuka mazai nenyama chena dzakadai sehove, huku uye turkey, semuenzaniso. Iwe haufanire kudya chikafu chinokurumidza, chero mhando yechikafu chakakangwa, zvakabikwa zvidyiwa, soda, zviwitsi uye zvinwiwa zvinodhaka. Izvo zvakanyanya kusiyaniswa uye zvine mavara kudya kuri, zvirinani.

Ona mamwe matipi muvhidhiyo inotevera kurasikirwa nedumbu uye kutetepa chiuno chako: