Idzo 9 Nzira Dzakanakisisa Dzokurasa Ruoko Mafuta

Zvemukati

• 1. Tarisa pane Kupfuura Kurema Kurema
• 2. Tanga Kusimudza Masimbi
• 3. Wedzera Fibha Yako Yakawanda
• 4. Wedzera Protein kune Kudya Kwako
• 5. Ita Zvakawanda Cardio
• 6. Deredza Pasi paKunatswa kweCarbs
• 7. Gadza Kurara Chirongwa
• 8. Ramba Uine Mvura
• 9. Ita maBreakweightweight
• Icho Chinokosha
• 3 HIIT Inofambisa Kusimbisa Arms

Kudurura mafuta akasindimara emuviri kunogona kunetsa, kunyanya kana akaiswa mune yakasarudzika nzvimbo yemuviri wako.

Maoko anowanzo kutorwa senzvimbo inonetsa, achisiya vanhu vazhinji vachitsvaga nzira dzekurasikirwa neakanyanya mafuta emaoko.

Neraki, pane nzira dzinoverengeka dzaungashandisa kudzikisira pasi uye kutaura maoko ako.

Hedzino 9 nzira dzekudzora ruoko mafuta uye kusimudzira kwese uremu.

1. Tarisa pane Kupfuura Kurema Kurema

Kuchenesa nzvimbo ndeye maitiro anotarisa pakupisa mafuta mune chakati chikamu chemuviri wako, senge maoko.

Kunyangwe kudzikiswa kwemeso kuchizivikanwa muindasitiri yekusimbisa muviri, zvidzidzo zvakawanda zvakaona kuti hazvishande.

Imwe ongororo mune vanhu zana negumi nemana yakaratidza kuti kupedzisa chirongwa chemavhiki gumi nemaviri ekuramba kudzidziswa uchishandisa ruoko chete husina simba rwakawedzera kurasikirwa kwemafuta kwese asi kwanga kuchikanganisa zvishoma nzvimbo yakatarwa ().

Chimwe chidiki chevhiki gumi nembiri kudzidza chakawana kuti kuramba kudzidziswa kwakanangana negumbo rimwe kwaishanda pakuderedza mafuta akazara emuviri asi haina kudzora mafuta emuviri mugumbo uchidzidziswa ().

Naizvozvo, zvakanakisa kutarisa kune kwese uremu uye kushandisa kurovedza muviri kwemhasuru toning pane kurasikirwa kwemafuta.

Pfupiso Ongororo dzakawanda dzinoratidza kuti kuderedzwa kwemavara hakubatsiri. Panzvimbo iyoyo, edza kushandisa chaiyo kurovedza kweiyo mhasuru toning uye tarisa pane yakazara uremu kurasikirwa

2. Tanga Kusimudza Masimbi

Kuramba kudzidziswa rudzi rwekurovedza muviri kunosanganisira kushanda uchipesana nesimba rekuvaka mhasuru uye kuwedzera simba.

Kusimudza masimbi muenzaniso wakajairika. Kunyangwe zvingasakonzere kurasikirwa kwemafuta mumaoko ako, zvinogona kubatsira kuwedzera kurasikirwa kwemafuta uye nekutaura maoko ako kuti avabatsire kutaridzika.

Semuenzaniso, kumwe-kwevhiki gumi nembiri kudzidza mune vakadzi makumi maviri nemasere vane chirwere cheshuga chechipiri kwakaratidza kuti kuita yakaderera-kusimba kuramba kudzidziswa kwakasimudzira kurasikirwa kwemafuta kwese nekuwedzera mhasuru uye simba ().

Chimwe chidzidzo mu109 vanhu vakaona kuti kuramba kudzidzira wega kana kusanganiswa neeerobic kurovedza muviri kwainyanya kushanda pakuwedzera mutete wemuviri pane kurovedza muviri wega ().

Kuvaka mutete wemuviri wakaonda kunogona kubatsira kuwedzera metabolism uye kuwedzera huwandu hwemacalorie akapiswa mukuzorora zuva rese ().

Bicep curls, pamusoro tricep extensions, pamusoro pekudhinda, uye mitsara yakatwasuka mienzaniso mishoma yekurovedza muviri iyo inogona kubatsira kurira maoko ako uye kuwedzera mhasuru.

Pfupiso Kusimudza zviyereso kunogona kubatsira kudzikisa mafuta emuviri, kuwedzera mhasuru, uye kutaura maoko ako kuti avabatsire kuoneka vatete.

3. Wedzera Fibha Yako Yakawanda

Kuwedzera mashoma mashoma ekuwedzera fiber kune chako chikafu anogona kusvetuka uremu uye kukubatsira kurasikirwa nemafuta emuviri akawandisa.

Fiber inofamba zvishoma nezvishoma kuburikidza nehurongwa hwako hwekugaya, izvo zvinowedzera huwandu hwenguva inotora kuburitsa dumbu rako uye zvinobatsira kuti unzwe kuzere kwenguva yakareba (,).

Sekureva kweimwe ongororo mumadzimai makumi maviri nemaviri, gramu rega rega rekudya fiber yaidyiwa yaibatanidzwa ne0.25% mashoma emuviri mafuta uye 0,5 mapaundi (0.25 kg) mashoma uremu hwemuviri pamwedzi makumi maviri ().

Mune kumwe kuongorora, kuwedzera kwemazuva ese fiber kudya nemagiramu gumi nemana kwemwedzi mina kwaive kwakabatana ne10% kudzikisira huwandu hwekoriori kudya uye 4.2 mapaundi (1.9 kg) yekudzikira uremu - pasina kuita chero imwe shanduko ().

Zvibereko, miriwo, zviyo zvese, nzungu, mhodzi, uye nyemba ndeimwe mienzaniso yezvikafu zvinovaka muviri, zvine fiber yakawanda zvaunogona kunakirwa sechikamu chekudya zvine utano.

Pfupiso Kudya imwe fiber kunogona kusimudzira manzwiro ekuzadza kudzikisira nzara uye kuwedzera kuwanda kuonda.

4. Wedzera Protein kune Kudya Kwako

Kuwedzera kudya kwako kweprotein imwe nzira yakapusa yekudzora zvishuwo uye chengetedza chishuwo chako chiri pasi pesimba. Izvi, zvakare, zvinogona kutsigira kurema manejimendi uye zvinokubatsira iwe kudzikisa mafuta akawandisa emuviri.

Chidzidzo muvakadzi vechidiki makumi maviri chakawana kuti kudya chikafu chepamusoro-protein kwakaderedza nzara, kuwedzera kuzara, uye kudzikira kwemazinga e ghrelin, iyo hormone inosimudzira nzara ().

Chimwe chidzidzo chidiki chakaratidza kuti kudya mapuroteni emhando yepamusoro pakudya kwaibatanidzwa nemafuta emudumbu mashoma. Izvi zvinoratidza kuti kudya kweprotein-yepamusoro kunogona kubatsira kuvandudza kugadzirwa kwemuviri uye kuwedzera kurasikirwa kwemafuta ().

Nyama, huku, hove dzegungwa, bhinzi, mazai, uye zvigadzirwa zvemukaka zvese zvine mapuroteni epamusoro zvigadzirwa zvinogona kukubatsira kurasikirwa nemafuta emaoko nekukurumidza.

Pfupiso Mapuroteni anogona kubatsira kudzikisa nzara uye kuwedzera kuzara. Yepamusoro protein yekudyiwa inogona kubatsira zvese huremu uye kurasikirwa kwemafuta.

5. Ita Zvakawanda Cardio

Cardio rudzi rwekurovedza muviri iyo inotarisa mukusimudzira moyo wako rate kupisa macalorie.

Paunenge uchiedza kurasikirwa nemafuta epamaoko, kusanganisira cardio mune zvaunoita mazuva ese zvakakosha.

Zvidzidzo zvinoratidza kuti cardio inogona kunge iri zano rinoshanda rekudzora uremu uye inogona kuwedzera kuonda kwemuviri (,,).

Semuenzaniso, kumwe kuongorora mu141 vanhu kwakaratidza kuti pairing maminetsi makumi mana e cardio katatu pasvondo nehurongwa hwekugadzirisa uremu zvakakonzera kudzikira kwe9% muhuremu hwemuviri mumwedzi mitanhatu chete ().

Izvo zvinowanzo kurudzirwa kuti uite isingasvike maminetsi makumi maviri nemakumi mana echikadhio pazuva, kana pakati pemaminetsi zana nemakumi matatu kusvika mazana matatu pasvondo rega rega ().

Kumhanya, kuchovha bhasikoro, kukwasva, kushambira, kusvetuka tambo, uye kutamba zvese zviitiko zvinogona kukubatsira kuzadzisa zvinangwa zvako zvezuva nezuva zvemoyo.

Pfupiso Cardio inogona kubatsira kuwedzera kuonda uye kupisa mafuta kukubatsira iwe kurasikirwa neruoko mafuta nekufamba kwenguva.

6. Deredza Pasi paKunatswa kweCarbs

Yakanatswa carbs mahydrohydrate akagadziriswa, zvichikonzera chigadzirwa chekupedzisira icho chakadzikira mumavitamini akakosha akawanda nemaminerari.

Kazhinji, akacheneswa carbs akakwira macalorie asi akaderera mu fiber, izvo zvinogona kukonzera mashuga eropa kuwedzera zvakanyanya nekukonzera nzara ().

Kunyange kudya kwese kwezviyo kuchisanganiswa nekuderera kwehuremu uye mafuta emuviri, kudya tsanga dzakanatswa kwakabatanidzwa nekuwedzera kwemafuta emuviri (,,).

Mienzaniso ye carbs yakanatswa iyo inowanzo kushomeka mu michero inosanganisira pasita, chingwa chena, zviyo zvekuseni, uye zvimwe zvakagadzirwa zvakapetwa.

Panzvimbo iyoyo, sarudza chikafu chezviyo chakazara sequinoa, buckwheat, bhari, oats, mhunga, uye chiperengo uye unakirwe zvine mwero.

Pfupiso Yakanatswa carbs yakaderera mune zvinovaka muviri uye inogona kuve yakabatana nekurema uye kuwedzera kwemafuta emuviri. Tarisa pane zvese-zviyo zvekudya panzvimbo uye unakirwe nazvo zvine mwero.

7. Gadza Kurara Chirongwa

Kunze kwekugadzira zvigadziriso pane zvaunodya uye maitiro ekurovedza muviri, kurara zvakakwana husiku hwega hwega chimwe chinhu chakakosha kufunga nezvokurasikirwa namafuta emaoko.

Ongororo dzinoverengeka dzakawana kuti kurara kunoita basa mukugadzirisa chishuwo uye kunogona zvakare kuwedzera kuonda.

Semuenzaniso, kumwe kuongorora kwakaitwa muvarume vapfumbamwe kwakawana kuti husiku humwe chete hwekushaiwa kwekurara hwakakonzera kuwedzera kunzwa kwenzara uye nhanho dzakakwirira dzeghrelin, hormone inokurudzira kuda kudya ().

Chimwe chidzidzo chidiki chakaratidza kuti vatori vechikamu avo vairara maawa 5.5 manheru ega ega vakarasikirwa ne55% zvishoma uremu. Zvakare, ivo vakarasikirwa ne60% kuwanda kwemuviri wakaonda kupfuura avo vairara maawa masere 8.5 nehusiku ().

Edza kumisikidza yakajairwa nguva yekurara nekuenda kunorara panguva imwe chete mukati mevhiki, kudzivirira zvinokanganisa usati warara, uye kudzikisira kuratidzwa kwako kune zvinokurudzira senge nicotine uye caffeine.

Pfupiso Kusawana kurara kwakaringana kunogona kuwedzera nzara uye kunonoka kudzikira, izvo zvinogona kudzivirira kurasikirwa kwemafuta mumaoko.

8. Ramba Uine Mvura

Kunwa mvura yakawanda zuva rega rega kwakakosha zvakanyanya kana zvasvika pakurasa mafuta emaoko.

Kumwe kutsvagurudza kunoratidza kuti kunwa mvura nezvikafu kunogona kusimudzira manzwiro ekuzara uye kudzikisa huwandu hwakazara hwechikafu uye huwandu hwecalori dzakadyiwa (,).

Mvura inogona zvakare kubatsira kwechinguva kuwedzera metabolism, nechimwe chidzidzo chinoratidza kuti kunwa 16.9 ounces (500 ml) yemvura yakawedzera metabolic rate ne30% kwemaminetsi makumi matatu nemakumi mana ().

Zvisinei, iva nechokwadi chekusarudza mvura, tii, kana zvimwe zvinwiwa zvisina kutapira panzvimbo yeshuga-zvinotapira zvinwiwa zvakaita sesoda kana muto.

Kugara uchishandisa izvi zvinwiwa zvine ma-calorie mazhinji zvinogona kukurumidza kukonzera kuwanda macalorie ekuwedzera uye zvinogona kubatsira mukuwedzera uremu nekufamba kwenguva ().

Pfupiso Kunwa mvura kunogona kutsigira kurasikirwa nekurema nekuwedzera kunzwa kwekuzara, kudzikira kwekudya, uye nekusimudzira metabolism.

9. Ita maBreakweightweight

Kana iwe usina mukana wekurovedza muviri kana uchimhanya pfupi panguva, kuita muviri wekusimbisa muviri inzira yakanaka yekukwidza mhasuru toni mumaoko ako uye unozvichengeta zvichitetepa.

Maekisesaizi emuviri anosanganisira kushandisa muviri wako sechimiro chekudzivirira kuvaka mhasuru uye simba.

Izvo hazvisi nyore chete uye zvine bhajeti-zvine hushamwari asi zvinogona zvakare kuburitsa zvimwe zvakanaka zvinoyevedza mhedzisiro.

Semuenzaniso, kumwe kuongorora kwakaitwa muvarume makumi maviri nevatatu kwakawana kuti calisthenics - rudzi rwekurovedza muviri runosanganisira kushomeka kwekushandisa kwemajimu michina - yaive inoshanda pakuwedzera simba repamusoro remuviri ().

Inotevera nguva iwe paunenge uchirovedza muviri, edza kuita yekumusoro-muviri kurovedzera senge tricep dips, mapuranga, uye kusundira-kumusoro kuvaka mhasuru simba uye kurira maoko ako.

Pfupiso Zviitwa zvemuviri zvinorema zvinogona kubatsira kuwedzera mhasuru uye simba rekuchengetedza maoko ako.

Icho Chinokosha

Kunyangwe tsvagiridzo inoratidza kuti kudzikiswa kwemavara kunogona kunge kusingashande, kune akawanda marongero aunogona kushandisa kurasikirwa nemafuta emaoko.

Kunze kwekurova jimu, kuchinjisa chikafu chako uye kuchengetedza mararamiro ane hutano kunogona zvakare kutora chinhanho pakuronga kuumbwa kwemuviri.

Kungoita mashoma eaya shanduko mune yako yezuva nezuva maitiro anogona kutsigira kuonda uye kukubatsira iwe kudurura rako risingadiwe ruoko mafuta.

3 HIIT Inofambisa Kusimbisa Arms