Sei kurasikirwa nedumbu mu1 vhiki

Zvemukati

• Exercises yekurasikirwa nedumbu mu1 vhiki
• Zvakanakisa kurovedza muviri kurasikirwa nedumbu
• 1. Mujaho
• 2. Aerobic kirasi
• 3. Kusvetuka tambo
• 4. Bhasikoro
• 5. kufamba nekukurumidza
• 6. Kushambira
• Kudya kurasikirwa nedumbu mu1 vhiki

Zano rakanaka rekurasa dumbu nekukurumidza kumhanya kwemaminetsi makumi maviri neshanu zuva nezuva uye kudya chikafu chine mashoma macalorie, mafuta neshuga kuitira kuti muviri ushandise iwo akaunganidzwa mafuta.

Asi mukuwedzera pakumhanya zvakakosha kuita zviitwa zvemuviri nekuti zvinobatsira kusimbisa dumbu, kusimudzira chitarisiko chedumbu. Kana iwe usingade kana usingakwanise kuita kugara-kumusoro ziva mamwe maekisesaizi kutsanangura dumbu rako pasina kuita sit-ups.

Kunyangwe 1 vhiki iri pfupi kwazvo nguva yekubvisa ese akaunganidzwa mafuta, zvinokwanisika kudzikira huremu uye kubvisa dumbu. Ona kuti chii chako chakakosha uremu nekupinda yako data:

Exercises yekurasikirwa nedumbu mu1 vhiki

Kurovedza kwakanakisa kurasikirwa nemafuta emudumbu nekukurumidza kuri kumhanya nekuti kunoshandisa kuwanda kwemakoriyori munguva pfupi, nekuti mumaminetsi makumi maviri nemashanu chete ekumhanya, angangoita mazana matatu emakori anoshandiswa, semuenzaniso. Kana iwe uri kutanga kudzidzira kurovedza muviri, tanga zvishoma nezvishoma uye zvishoma nezvishoma wedzera iyo nguva uye kusimba kwekudzidziswa kwako.

Kumwe kurovedza kupedzisa kurovedza muviri kwemazuva ese kurasikirwa nedumbu muvhiki rimwe chete ndevematumbu, ayo mukuwedzera pakusimbisa dumbu, anoderedza huwandu hwemafuta akaunganidzwa mudunhu, zvichibatsira kurasikirwa nedumbu. Ziva maitiro makuru ekutsanangura dumbu.

Zvakanakisa kurovedza muviri kurasikirwa nedumbu

Iwo maekisesaizi epamusoro ekupisa mafuta enzvimbo ndeaya anopisa macalorie mazhinji muawa rimwe rekuita, senge anotevera maekisesaizi:

1. Mujaho

Kumhanya ibasa rinoshanda kwazvo rekusimbisa huremu uye kurasikirwa nedumbu, nekuti pamusoro pekumisikidza tsandanyama dzinoverengeka nekusimudzira kutsungirira kwemhasuru uye kugadzirisa mamiriro emuviri uye kugona kwemoyo, zvinowedzera metabolism, zvichikurudzira kupisa kwemafuta.

Zano rekumhanyisa maitiro ekudzikira uremu uye mudumbu kudzidziswa kwenguva, iyo inofanirwa kuitwa nekukwirisa uye iyo inosanganisira kusiyanisa pakati penguva yekuyedza nekuzorora, inogona kushanda kana kungoita, sezvo ichiwedzera zvakanyanya metabolism. Izvo zvakakosha kuti rudzi urwu rwekudzidziswa rwunoperekedzwa nehunyanzvi hwepanyama kudzora kukuvara uye kuona kuti chiitiko ichi chiri kuitwa mukukwirisa. Ona zvazviri uye ndedzipi mhando dzekudzidzira nguva.

2. Aerobic kirasi

Makirasi eAerobic, akadai se svetuka, kurwisa muviri uye zumba, semuenzaniso, zvakare sarudzo yekurasikirwa nedumbu, sezvo zvikaitwa pakakwirira uye zvakare kugadzirisa mamiriro emunhu. Uye zvakare, makirasi eerobic anowanzoitirwa mumapoka, izvo zvinoita kuti mumwe munhu amutse mumwe kuti aite chiitiko nenzira kwayo.

3. Kusvetuka tambo

Kupunzika tambo chiito chakazara, sezvo kuchisimudzira mhasuru, kunatsiridza hutano hwemwoyo uye mweya wekufema, kunatsiridza mamiriro emuviri, uye kumhanyisa metabolism, kuchikoshesa kurasikirwa kwemakoriori uye kupisa kwemafuta. Kuti mhedzisiro ichengetedzwe zvakakosha kuti chiitwa ichi chiitwe mukubatana nevamwe uye kuti munhu ane chikafu chine hutano uye chakaringana.

Kupunzika tambo chiito chakazara uye kune zvakawanda zvakanakira hutano. Tsvaga zvakanakira kusvetuka tambo nekutarisa inotevera vhidhiyo:

4. Bhasikoro

Kuita kurovedza bhasikoro zvakare inzira yekumutsidzira kuonda uye kurasikirwa nedumbu, sezvo ichisimudzira mhasuru kuwanda uye kuwedzera musimba kusimba uye kutsungirira, uye iyo yakawedzera huwandu hwetsandanyama, inowedzera simba remuviri. Mukupisa mafuta.

5. kufamba nekukurumidza

Kana kufamba kwacho kuchiitwa nekukurumidza uye kwakadzikama kumhanya, zvinokwanisika kukurumidza metabolism uye kukurudzira kuonda uye kurasikirwa kwemafuta. Nekudaro, kuti izvi zvikwanisike, zvinodikanwa kuti kufamba kwacho kuitwe nguva dzose, ingangoita maminetsi makumi matatu uye nekukwira kwakanyanya, pamusoro pekunge uchiperekedzwa nechikafu chakaringana.

6. Kushambira

Kushambira zvakare kurovedza muviri kunogona kudzidziswa kudzikisa huremu, sezvo ichivandudza mamiriro emuviri nekusimbisa mhasuru, iyo inobatsira mukupisa mafuta.

Kudya kurasikirwa nedumbu mu1 vhiki

Kudya kuti urasikirwe nedumbu muvhiki kunosanganisira kupa huwandu hwakawanda hwehutachiona neiyo shoma macalorie, mafuta neshuga. Mune chikafu ichi zvinokurudzirwa:

• Kuita Kudya kwe6 pazuva, kugara uchidya maawa matatu ega ega;
• Inwa kanenge 2 litita e mvura kana green tea pazuva;
• Idya imwe akasiyana saradhi mazuva ese uye huwandu hwenyama, hove kana huku inokwana muchanza cheruoko rwako;
• Idya 2 michero pazuva, zuva rega rega, pamwe neshuga shoma;
• Kutora 2 yogurts ane mupenyu lactobacilli pazuva, seYakult, nekuti icharerutsa hutumbu, ichideredza dumbu;
• Idya munyu mushoma, uchisarudza herbs uye saradhi yemwaka nemon, semuenzaniso;
• Tora 1 mukombe we boldo tii hafu yeawa pamberi pekudya kwemasikati uye kwemanheru nekuti inorwisa magasi uye nekudaro inokanganisa dumbu.

Uyezve tarisa vhidhiyo inotevera uye tarisa chikafu chaunofanira kusanganisira mukudya kwako kuti urasikirwe nemafuta enzvimbo:

Zvirongwa zvekurasikirwa nehuremu zvine mhedzisiro zvinogara kwenguva refu ndezve izvo zvinosanganisira kugara uchirovedza muviri uye kudzidziswa kwekudya, zvisinei, muvhiki zvinoita kuti uwane mitezo inooneka, asi kutsigira iyi yekurapa nekukurumidza isu tinogona zvakare kushandisa nzira dzekurapa dzakadai se lipocavitation, radio frequency uye lymphatic drainage kubvisa zvakawandisa zvinwiwa, mafuta uye kusimbisa ganda. Tarisa uone chirongwa chakazara chekurasa dumbu mu1 vhiki.