Sei Kurasikirwa Nechepasi Belly Mafuta iyo Hutano Nzira

Zvemukati

• Kubvisa mafuta epazasi ezasi
• Maitiro ekugadzira kukanganiswa kwekoriori
• Kudya kuti ubvise zvakawandisa dumbu mafuta
• Maitiro ekubvisa ezasi dumbu mafuta nekurovedza muviri
• HIIT
• Zana
• Scissor switch
• Jackknife crunch
• Lifestyle shanduko yekuremerwa uremu
• Maitiro ekubvisa ezasi dumbu mafuta mushure mekuita mwana
• Zvinokonzera mafuta emudumbu muvarume nevakadzi
• Tora woenda nazvo

Muviri wemunhu wese unochengeta mafuta zvakasiyana. Dumbu repazasi rinowanzo kuve nzvimbo inoungana mafuta kune vanhu vazhinji. Izvi zvinodaro:

• genetics
• kudya
• kuzvimba
• mararamiro

Kushivirira chinhu chakakosha paunenge uchishanda kuti ubvise mafuta emimba, asi pane zvinhu zvaunogona kuyedza kugadzirisa maitiro.

Kubvisa mafuta epazasi ezasi

Kutanga, rasa zano rekuti iwe unogona "kuona kurapa" nzvimbo dzemafuta pamuviri wako. Iwe unogona kuita zviuru zve reps zve toning zviitwa zvekusimbisa yako chiuno uye usingaone kurasikirwa kwemafuta.

Exercises senge cardio, yoga, uye crunches zvinogona kuburitsa mhasuru dzako uye kusimbisa yako yepazasi abs, asi hazvigone "kudzima" mafuta anoisa.

Nzira chete yekurasikirwa nemafuta padumbu rako rezasi kurasikirwa nemafuta akazara. Kukanganisa kwekoriori kunobatsira neizvi.

Maitiro ekugadzira kukanganiswa kwekoriori

Kugadzira kushomeka kwekoriori kunodzikira kune yakapusa math math equation: Uri kupisa mamwe macalorie kupfuura iwe auri kudya zuva nezuva? Kana iwe uri, iwe uri pakushayikwa kwekoriori.

Kutsva 3,500 macalorie kupfuura aunodya zvakaenzana ne1 pondo yemafuta, maererano neMayo Clinic.

Nekuve neakashomeka mazana mashanu-macalorie - kuburikidza nemubatanidzwa wekudya uye kurovedza muviri - iwe ucharasikirwa nezve 1 pondo yemafuta pavhiki.

Kune vanhu vazhinji, kurasikirwa anodarika 2.5 mapaundi emafuta pavhiki kunosanganisira yakanyanyisa kudzora koriori uye haina kukurudzirwa.

Kudya kuti ubvise zvakawandisa dumbu mafuta

Kudya macalorie akawanda kupfuura iwe zvaunotsva kunogona kukuita iwe mukana wekukudziridza visceral mafuta. Iyo dzimwe nguva inoungana yakatenderedza dumbu.

Kudya izvo zvakanaka chikafu kunogona kubatsira kubatsira kuonda. Dzivisa kana kudzora chikafu chinogadzirwa zvakanyanya uye chakakwira mushuga yakanatswa uye zviyo zvakacheneswa. Ivo vane shuga yeropa kusagadzikana uye kuzvimba munzira yekugaya.

Pane kudaro, tarisa pakuwedzera hutano hwakanaka hweprotein uye fiber kune chako chikafu. Vegucucous veggies dzinogona kubatsira kukuchengetedza uzere kwenguva yakareba uye iine zvakawanda zvinovaka muviri. Izvi zvinosanganisira:

• broccoli
• kare
• cauliflower

Mapuroteni anogona kusimudzira kusimba kwako uye simba pasina kuwedzera akawanda macalorie kune ako ezuva nezuva macalorie anoda. Mamwe mapuroteni sosi anosanganisira:

• mazai akaomeswa
• nyama dzakaonda
• bhinzi uye nyemba
• nzungu nembeu

Dzivisa kana kudzora zvinwiwa zvinotapira, kusanganisira zvinwiwa zvine simba uye dhodhi sodas. Namatira kuzvinwiwa zvinorwisa-kuzvimba, senge isina kutapira girini tii nemvura.

Maitiro ekubvisa ezasi dumbu mafuta nekurovedza muviri

HIIT

Yakakwira-yakasimba nguva yekudzidzira, iyo inonziwo HIIT, yakabatanidzwa pakuderedzwa kwemafuta pakati pevakuru vane huremu hwakawanda.

Mune kumwe kuongorora, vakuru vakatora chikamu muHIIT kurovedza katatu pavhiki vakaona mhedzisiro yakafanana sevanhu vaiita mazuva ese 30-maminetsi echikamu zvine mwero cardio. Vanyori vekudzidza vanonongedza kuti kunamatira kune iyo regimen kwenguva yakareba kunodiwa kuti ubudirire mhedzisiro.

Unogona kushandisa Anwendung kana chiringazuva kusvika nguva dzako. Sarudza pane maekisesaizi aunoita - semaprints, mabhureki, bhegi yekumhanyisa, kana kumwe kufamba kwecardio - uye shanda muviri wako panguva yakaoma kwemaminetsi makumi mashanu nemasere.

Bvarura kwemasekondi makumi mashanu usati wadzokorora kurovedza muviri kwevakawanda reps sezvaunogona mukati memasekondi makumi mashanu. Dzokorora izvo mudunhu nemashanu kusvika manomwe maekisesaizi.

Kuti upise mafuta, ita HIIT kana cardio Workout usati waenda kune mamwe maekisesaizi, seaya akanyorwa pazasi.

Kusimudza kurova kwemoyo wako pamberi pemamwe marudzi ekurovedza muviri, sekusimudza masimbi uye maPilates, ndiyo nzira yakanaka yekuwedzeredza kurovedza muviri.

Zana

Mazana ndeyekurovedza muviri kwePilates iyo inotarisa yakadzika yemukati mamhasuru. Heino nzira yekuzviita nayo:

1. Tanga kurara wakarara pamusana wako pameti yoga, nemabvi ako akakotama uye tsoka dzako pasi.
2. Imwe panguva, fambisa makumbo ako mudenga kuitira kuti mabvi ako ari munzvimbo yepamusoro-soro uye tsoka dzako dzirambe dzakachinjika.
3. Tambanudza minwe yako kubva kwauri, uye wedzera maoko ako paunenge uchisimudza, anenge masendimita kubva pasi.
4. Simudza chifuva chako uye chepamusoro kumashure kubva pasi kuti ubatanidze yako abs.
5. Kufemera mukati, uye tanga kupomba maoko ako kumusoro uye pasi paunobata chipfuva nemutsipa kubva pasi. Edza kufema pamwe chete nemafambiro ako emaoko, uye tanga kuverenga.
6. Bata iyo pose kune zana zana usati wambundira mabvi ako muchipfuva chako uye uchibuditsa mweya kuti uburitse kusagadzikana kubva muchipfuva chako. Dzokorora ka2 kana katatu kana uchikwanisa, kushanda kusvika kune vamwe reps.

Scissor switch

Scissor switch imwe yepasi ab kurovedza muviri iyo dzimwe nguva inoshandiswa muPilates Workout. Heino nzira yekuzviita nayo:

1. Tanga kumusana kwako pamubhedha weyoga, uye simudza makumbo ako kumusoro kumatenga ne90-degree angle. Tsoka dzako dzinofanirwa kuve dzakachinjika. Iwe unogona kuisa maoko ako kumashure kwako.
2. Simudza chirebvu chako pachipfuva chako, uye ubatise kuitira kuti mbabvu yako ipinde pamusoro pebhokisi rako. Iwe unofanirwa kunzwa yako yepasi abs kuita.
3. Mukufamba kwakadzorwa, rega rimwe remakumbo ako riwire pasi. Kana iwe uchikwanisa, mira gumbo rako risati rarova pasi, uye riendese pamusoro pesentimita pamusoro pevhu.
4. Dzorera gumbo iro kumusoro. Dzokorora nerimwe gumbo, uchichinjana paunosimudza chipfuva. Dzokorora kwemakumi maviri reps.

Jackknife crunch

Jackknife crunches ndeyepasi kurovedza muviri iyo inobata yakaderera abs. Iko kufamba kunogona kunzwa kuri nyore pakutanga, asi mushure memamwe mashoma reps, iwe unonzwa kuti vanosimbisa sei moyo wako.

Heano maitiro ekuzviita:

1. Rara wakarara pamusana wako nemaoko ako akatambanudzirwa kumusoro kwe nzeve dzako uye uchisvika kumadziro kumashure kwako.
2. Kubata yako yepakati, isa maoko ako kumusoro kumakumbo ako. Panguva imwecheteyo, uya nemakumbo ako akareba kumusoro uye kumashure kumusoro wako.
3. Svika pakubata mabvi ako ipapo zasi.
4. Dzokorora kwemakumi maviri reps. Vavarira kuita matatu seti e makumi maviri kuti utange, uye shanda kumusoro kubva ipapo.

Lifestyle shanduko yekuremerwa uremu

Kunze kwekudya uye kurovedza muviri, kune mamwe mararamire shanduko iwe aunogona kuita kubatsira yako uremu kurasikirwa.

Hutano hunhu hunowanzo kuve nehunhu hwekuita. Kana iwe uchigona kuwedzera imwe kana mbiri shanduko dzine hutano pane zvaunoita, zvinozove nyore kuwedzera zvimwe nekufamba kwenguva.

Heano mamwe ekufunga.

• Inwa mvura yakawanda.
• Wedzera zvimwe kufamba mutsika yako.
• Dzidzira kudya zvine pfungwa, uye edza kudya zvishoma. Kutora nguva yako kana uchidya kunogona kubatsira kukuchengetedza kubva pakudya zvakanyanya.
• Regedza kusvuta usati waedza chero rudzi rwekorori inorambidza chirongwa. Kurega kusvuta kunobatsira kuita kuti kurovedza kwako kunakidze uye kubudirire, tisingataure nezvakawanda zvimwe zvakanaka zvehutano zvekurega. Kurega kunowanzoomera, asi chiremba anogona kubatsira kuvaka chirongwa chekumira chaicho iwe.
• Wana kurara kwakanaka usiku pese pazvinogoneka. Kurara kwakashata kunowedzera kushushikana uye kwakabatanidzwa nekurema.

Maitiro ekubvisa ezasi dumbu mafuta mushure mekuita mwana

Toning dumbu rako mushure mekuzvitakura kunogona kuwedzera mamwe matambudziko. Mirira kusvikira wawana kubvumidzwa kubva kuna chiremba wako usati wasvetukira mune chero rudzi rwekudya uye kurovedza muviri.

Hazvisi zvisingazivikanwi kuva neganda rakasununguka kana kuwedzerwa kwemafuta pamusoro pechipfuva chako mushure mekuzvitakura, kunyanya kana iwe uine cesarean delivery.

Panguva yekuzvitakura, vakadzi vazhinji vanorema. Mushure mekusununguka, iwe unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita simba rekuyamwisa nekuzvarwa nawo.

Ichi chikamu chemuviri wako wepanyama uye zvakajairika. Izvo zvakakosha kuti uve nemoyo murefu iwe pachako.

Iwe unogona, kune chikamu chikuru, uteedzere iwo mamwe maratidziro sezvawaizoita usati wave nepamuviri kurasikirwa nehuremu hwepashure pekusununguka, uine mashoma mashoma.

Usamise macalorie iwe paunenge uchiyamwa. Inogona kuderedza mukaka wako wemukaka.

Kana zvikaita sekuti mhasuru dziri muzasi memabho dzakaparadzaniswa nepamuviri, unogona kunge uine mamiriro anonzi diastasis recti.

Inogona kuwedzera kukuvara neyechinyakare crunch kurovedza muviri. Kumbira chiremba wako nezvekushanda uye kurapwa kwepanyama kana iwe uchitenda kuti unogona kuva nemamiriro aya.

Zvinokonzera mafuta emudumbu muvarume nevakadzi

Bonde rako rinogona kunge riine chekuita nezvikonzero nei iwe uchiwana dumbu mafuta. Vakadzi vanowanzo chengeta mafuta mudumbu rezasi nekuda kwehomoni, genetics, uye zera, uye zvinogona kunetsa kudzikamisa mune dzimwe nguva.

Nekudaro, munhu wese anofanirwa kutora nzira imwechete yekudzora huremu, zvisinei bonde kana murume.

Tora woenda nazvo

Izvo hazvigoneke kuona-kurapa mafuta uye kuirasa kubva kune imwechete nzvimbo yemuviri wako. Kurasikirwa nehuremu hwakazara ndiyo chete nzira yekurasikirwa nemafuta edumbu nenzira ine hutano.

Toning uye kuomesa yako ab mhasuru neepasi maekisesaizi, kushandura chikafu chako, uye kuteedzera hutano hunhu zvese zvinobatsira kudzora chiuno chako.