Yakanakisa kurovedza muviri kubvisa visceral mafuta

Zvemukati

• 1. kukurumidza kufamba kana kumhanya
• 2. Kusvetuka tambo
• 3. Zviitwa zvinoshanda
• 4. HIIT
• 5. Kuchovha bhasikoro
• 6. Dzidzira crossfit
• 7. Dhanzi

Mafuta anoungana mukati medumbu, anonzi visceral mafuta, anogona kubviswa pamwe nekudzidzira kwekurovedza muviri, kunyanya maaerobic, sekufamba kana kuchovha bhasikoro, kana ayo anosanganisa chikamu chemwoyo nemasimba ekurovedza muviri, senge anoshanda gymnastics kana crossfit., Semuyenzaniso. Nenzira iyi, muviri unopisa macalorie uye unoderedza kuwanda kwemafuta mudumbu mudumbu uye nemuviri wese.

Izvo zvakakosha kuti urangarire kuti, mukuwedzera kune kurovedza muviri, chikafu chinobatsira kupisa kwemafuta chinofanira kuve chakabatanidzwa, nekuti avo vakapfuma mushuga nemafuta vanofambisa kuwanda kwemafuta uye kukura kwedumbu. Tarisa uone kuti chikafu chinofanira kunge chiri sei kubvisa visceral mafuta.

Mafuta eVisceral ane njodzi huru nekuti anowedzera mukana wekurwara nezvirwere zvakaita seshuga, BP uye chirwere chemwoyo, pamusoro pekukonzeresa dumbu rinobuda iro risingadiwi nevakawanda. Dzimwe dzenzira huru dzekubvisa nayo zvinobudirira ndedzinotevera:

1. kukurumidza kufamba kana kumhanya

Kufamba kana kumhanya kurovedza muviri kunosimbisa kurova kwemoyo wako, mhanyisa metabolism yako uye saka ndiyo nzira huru yekurasikirwa nemafuta ekuona. Nekudaro, kuti uwane zvibereko zvakanaka, zvinofanirwa kudzidzira iyi modhi kweinenge maminetsi makumi matatu kusvika paawa rimwe, katatu kusvika kashanu pasvondo.

Tarisa uone maitiro ekuita kumhanya kurovedza kupisa mafuta.

2. Kusvetuka tambo

Kusvetuka tambo chiito chikuru, sezvo chiri chakakomba, uye maminetsi makumi matatu emuitiro uyu anokwanisa kukonzera kurasikirwa kwemazana mazana matatu macalorie, pamusoro pekubatsira kurira mhasuru dzezvidya, zvidya, garo nedumbu.

Ichi chiitiko hachikurudzirwe kune avo vane mabvi osteoarticular matambudziko, zvinokurudzirwawo kuti uve neshangu iyo iri nani inotora kukonzeresa kwechitsitsinho.

Dzidza zvakawanda nezve mabhenefiti ekusvetuka tambo muvhidhiyo inotevera:

3. Zviitwa zvinoshanda

Kurovedza kwakanaka kwekuita basa, kunotungamirwa nehunyanzvi hwepanyama, kunogona kukonzera kurasikirwa kukuru kwemakoriri uye kudzikisa mafuta evisceral mumavhiki mashoma. Rudzi rwechiitiko urwu runosanganisira kurovedza muviri pasina kushandisa michina yekurovedza muviri, uchishandisa huremu hwemuviri pachawo, uye nerubatsiro rwetambo dzakaomarara, zviyereso zvidiki nemabhora, semuenzaniso.

Sezvo iwo ari masimba akasimba ekurovedza uye akagadzirwa zvinoenderana nezvinangwa zvemunhu wega wega, inoshanda gymnastics yakakodzera kwazvo kune avo vanoda kuonda uye kurasikirwa nemafuta, pamwe nekubatsira kusimbisa mhasuru dzemuviri, kusanganisira dumbu, zasi kumashure, garo nezvidya. Tarisa uone mamwe anoshanda ekurovedza muviri sarudzo.

4. HIIT

HIIT, inonziwo yakasimba-nguva yekudzidzira kudzidzisa, zvakare sarudzo yekurovedza muviri iyo inobatsira mukubvisa mafuta e-visceral, sezvo ichifarira kuwedzera kwemetabolism, iyo inobatsira mukurasikirwa kwemafuta, mukuwedzera mukusimudzira kuvandudzwa kwemamiriro ekunze. gadzirisa BP.

Rudzi urwu rwekurovedza muviri runosanganisira kuita kurovedza kwakati kwakasimba kwenguva yakareba kwemaminitsi makumi matatu kusvika paminiti imwe, kuita zororo panguva imwe chete wozoitisa zvekare. Huwandu hwekudzokorora kwekurovedza muviri hunofanirwa kusimbiswa nehunyanzvi hwekudzidzira hwepanyama zvinoenderana nemunhu ane moyo wemweya uye chinangwa. Ona zvimwe zvakawanda nezve HIIT kudzidziswa.

5. Kuchovha bhasikoro

Kuchovha bhasikoro inzira huru yekubvisa mafuta episikioni, sezvo ichishanda chikamu chemoyo uye inogona kukonzeresa kupisa kwakanyanya kwekoriori. Kune izvi, zvinodikanwa kuti kurovedza muviri kunoitwa, zvirinani, katatu pavhiki, kwemaminetsi makumi matatu kusvika makumi matanhatu, uye nenzira yakasimba, pasina kungofamba.

Nekudaro, kuchovha bhasikoro kunogona kupisa kusvika mazana mana emakoriori paawa, kuwedzera pakusimbisa makumbo nedumbu.

6. Dzidzira crossfit

Crossfit inzira huru yekurovedza muviri kupisa macalorie uye kubvisa visceral mafuta sezvo iine simba uye inoshandisa akati wandei mhasuru mapoka panguva imwe chete. Nekudaro, mukuwedzera pakurasikirwa nehuremu, zvakare inovandudza kugona kwemuviri, inowedzera kutsungirira uye inosimbisa mhasuru.

Crossfit inogona kudzidziswa mukuremerwa kurovedza magym, munzvimbo dzekusimbisa mamodheru kana kumba, nekutungamirwa nemudzidzisi wepanyama. Tarisa uone matangiro aunoita kudzidzira muchinjikwa, uine dzimwe sarudzo dzekurovedza muviri kune vanotanga.

7. Dhanzi

Kutamba inzira huru yekurovedza muviri, uye kana uchiitwa kanokwana katatu pasvondo, zvakanakisa kurasikirwa nemafuta emudumbu. Dzimwe nzira dzinosanganisira zumba, fitdance, kutamba bhora kana hip hop, semuenzaniso, uye vanokwanisa kubvisa kusvika kumazana mazana matanhatu emakori muawa imwe, kuwedzera pakurwisa kushushikana, kugadzirisa mwero uye kugadzirisa mamiriro.

Tarisa vhidhiyo inotevera uye dzidza kukosha kwechikafu chekurasikirwa kwemafuta munzvimbo: