Ndingaite Sei Kuti Ndideredze Kurema Kubva Pachipfuva Changu?

Zvemukati

• Maitiro ekubvisa mafuta echipfuva
• Maitiro ekugadzira kushomeka kwekoriori
• Kurera-kupisa zviitwa zvechipfuva
• Pushups
• Bench wokudhinda
• Cable-muchinjikwa
• Dumbbell inodhonza
• Cardio
• Chii chinokonzeresa mafuta muchipfuva munhurume (man boobs)
• Ungarasikirwa sei nemafuta echipfuva evakadzi
• Tora woenda nazvo

Mhedziso

Targeting chest chest mafuta inogona kunge yakaoma.Asi neakanangwa kurovedza muviri, chirongwa chekudya, uye zvishoma moyo murefu, zvinokwanisika kubvisa akaomesa mafuta anoisa pachipfuva chako.

Maitiro ekubvisa mafuta echipfuva

Nhanho yekutanga yekubvisa yakawandisa chipfuva mafuta ndeyekunzwisisa kuti kurasikirwa kwemafuta kunoshanda zvakadii. Iko hakuna nzira yekunangisa mafuta echipfuva pasina kudonhedza mafuta kubva kune wese muviri wako.

Iyo "Forbes equation" inotaura kuti kuti iwe urasike pondo imwe yemafuta, unofanirwa kuburikidza nekurovedza muviri kana kudya kwekurambidza.

Sezvo vanhu vazhinji vachidya pakati pe1,800 ne3,000 macalorie pazuva, chinangwa chinofanirwa kunge chiri chekushanda pane diki koriori kushomeka zuva rega rega. Semuenzaniso, iwe unofanirwa kuedza kushandisa pakati pe500 kusvika 800 mamwe macalorie pazuva pane zvaunodya.

Pane kushomeka kwemakori mazana mashanu zuva rega rega, iwe unokwanisa kunge uchingorasikirwa pondo imwe pavhiki. Kana iwe ukazvichengeta, unogona kurasikirwa nemapaundi gumi mumasvondo gumi. Vanhu vane budiriro yakanyanya pakurasikirwa nehuremu uye nekuzvichengeta kubva pakurasikirwa nehuremu zvishoma asi zvakadzikama, uye vanotora mararamiro ane hutano pane kushandisa chikafu chekuputsika.

Maitiro ekugadzira kushomeka kwekoriori

Kuderedza kudya kwako kwemafuta uye makabhohaidhiretsi ndiko kugadzira kushomeka kwekoriori. Kurera huremu pamwe chete neakakwira-kusimba cardio imwe.

Kuteedzera macalorie ako uchishandisa Anwendung kana kabhuku keyakanaka nzira yekutanga kuona yako yepakati zuva nezuva koriori inodya. An app kana webhusaiti inogona kukuudza mangani macalorie mune akawanda akasiyana chikafu kuti akubatsire kuteedzera izvo.

Paunenge uchinge uine zvirevo zvinotora mazuva matatu echikafu chako chaicho, wedzera macalorie uye ugovane neuwandu hwemazuva wawakanyora kuti uwane yako yezuva nezuva macalorie. Wakashongedzerwa neruzivo irworwo, unogona kuona kuti kudya kwako kunogumira papi kuti udzikise uremu.

Kana iwe ukashanda kweawa kwega pane yekurovedza muviri, iwe unogona kupisa mazana mana emakoriori kana zvimwe uchishandisa musanganiswa weakanyanya kusimba cardio uye uremu kudzidziswa. Kana iwe ukadzora ako macalorie kutora iro zuva rimwe chete nemazana matanhatu emakoriori pasi peavhareji yako, iwe unenge unenge chetatu yenzira yekurasikirwa pondo imwe

Kurera-kupisa zviitwa zvechipfuva

Aya maekisesaizi pachawo haabvise mafuta echipfuva, asi ivo vanogona kutaura uye kusimbisa nzvimbo yechifuva chako.

Pushups

Iyo yakasarudzika pushup inzira huru yekutanga kutarisisa chipfuva chako uye nepamusoro muviri.

Tanga munzvimbo yeplank, maoko ako akatambanudzwa pasi pesimba remuviri wako uye tsoka dzako pfudzi-upamhi hwakaparadzaniswa.

Zvishoma nezvishoma udzikise pasi, chengetedza maoko ako padyo nemuviri wako sezvinobvira iwe padyo nepasi.

Dhinda kumusoro kuti umutse muviri wako kudzokera kunzvimbo yako yekutanga. Dzokorora kakawanda sezvaunogona uye edza kuwedzera huwandu hwepushups hwaunoita mune yega seti nguva yega yega iwe paunodzidzira chiitiko ichi.

Bench wokudhinda

Paunotanga kuita bhenji yekutsimbirira huremu, tanga pahuremu hwakaderera uye woita kuti mumwe munhu akuone kuti uve nechokwadi chekuti hausi kudonha bhawa uye kuzvikuvadza.

Tanga nekurara nemusana wako wakadzika pabhenji uye bhawa pazinga reziso pamusoro pako. Bata bhaa papfudzi. Dhonza mapendekete ako pamwe chete uye gadzira musana wako usati waedza kusimudza bhaa.

Simudza bhaa zvinyoro-nyoro kubva panhare. Tora kufema kwakadzika usati wadzikisa bhari pasi pachipfuva chako, uchichengeta magokora ako pa45-degree angle sezvo bhawa richiuya pasi.

Kamwe bhawa rabata muviri wako, zvishoma nezvishoma rikwidziridze kumusoro.

Cable-muchinjikwa

Iyo tambo-muchinjiko kurovedza muviri inobatsira kurira mhasuru yakatenderedza chipfuva chako nzvimbo uye pasi pemaoko ako.

Tanga nekumisa pulleys pamusoro pemusoro wako. Gadza kurema kuramba pasi pakutanga uye tarisa kuita akawanda reps sezvaunogona.

Wakamira wakabata musana wako muchiuno chiuno chako, zvishoma nezvishoma tora mapuleti maviri akanangana newe. Kana uchikwanisa, vaunzire iyo nzira kumberi kusvikira maoko ako ayambuke kuita X chimiro. Dzokorora kakawanda sezvaunogona, zvishoma nezvishoma uchiwedzera huwandu hwehuremu sezvaunokura kugadzikana.

Dumbbell inodhonza

Chiitwa ichi chinoitwa uchinge wakarara wakarara pabhenji rekudzidzira. Kubata dumbbell kuitira kuti rimwe remativi ehuremu rinotarisana newe, ribate rakatwasuka pamusoro pechipfuva chako pakureba kwemaoko. Zvakanakisisa kuibata nerutivi rwakatarisana nehuremu, nezvigumwe zvako zvakaputirwa kubhawa, kuti uremu hudonhe pamusoro pako.

Zvishoma nezvishoma dzikisa dumbbell kumashure pamusoro pemusoro wako uye nepasi. Edza kuchengeta maoko ako akatwasanuka nguva yese iwe yaunodzikisa dumbbell.

Paunotanga kuedza chiitwa ichi, ita chokwadi chekushandisa yakaderera-huremu dumbbell kuitira kuti iwe ugone kuwana kunzwa kwezvauri kuita. Zvakanaka, ita kuti mumwe munhu akuone iwe paunenge uchiita chiitiko ichi kuti uve nechokwadi chekuti dumbbell iri kubatwa zvakachengeteka uye nemazvo.

Cardio

Kugara uchiteedzera cardio kunobatsira kupisa ako macalorie uye nekufema mafuta mumuviri wako wese. Cardio yesarudzo yekudzikisa uremu inosanganisira:

• kukwira-kukwira
• elliptical
• kumhanya panze pachinhanho chine mwero
• tambo yekusvetuka
• kuchovha

Kuti uwane mhedzisiro, edza kukwana mumaminetsi makumi maviri kusvika makumi mana e cardio pazuva, kanokwana kana pavhiki.

Chii chinokonzeresa mafuta muchipfuva munhurume (man boobs)

Mafuta akawandisa anoiswa pachipfuva chako anogona kukonzerwa nemageneti ari nyore: muviri wemunhu wese wakaumbwa zvakasiyana, uye isu tese tinotakura mafuta munzvimbo dzakasiyana dzemuviri wedu.

Izvo zviri kutaurwa, dzimwe nguva zvakawandisa chipfuva mafuta muvanhurume zvinokonzerwa neakaderera testosterone mazinga (anonzi gynecomastia). Izvi zvinoguma nekuzvimba kwakanaka kwebhokisi rako remuzamu. Izvo hazviise hutano hwako chero panjodzi, kunyangwe ichikwanisa kunzwa kusagadzikana.

Imwe ongororo yakafungidzira kuti makumi matatu muzana evarume vanozoona gynecomastia muhupenyu hwavo. Iwo akanyanya kuwanda mapoinzi ehupenyu kusangana gynecomastia ihucheche, kuyaruka, uye pakati pemakore makumi mashanu kusvika makumi masere.

Mimwe mishonga inogona kukonzera gynecomastia senge mhedzisiro. Izvi zvinosanganisira:

• mishonga inorwisa mabhakitiriya
• anti-kunetseka mishonga
• steroids, antidepressants
• ulcer mishonga
• kurapwa kwekenza

Ungarasikirwa sei nemafuta echipfuva evakadzi

Kune vanhukadzi kuyedza kurasikirwa nemafuta echipfuva, mimwe mitemo yakafanana ichiri kushanda. Kupererwa nemafuta mune imwe nzvimbo yemuviri wako pasina kurasikirwa nemafuta zvachose hazviite.

Kunangisa chipfuva chako kuburikidza neye toning maitiro ataurwa pamusoro, uku uchidzivirirawo mafuta uye makabhohaidhiretsi, anogona kushanda kudzikisa mafuta nenzira ine hutano.

Tora woenda nazvo

Kurasikirwa nemafuta kubva pachipfuva chako kunoratidzika kunge kunotyisa, asi iko kusanganisa kwakanaka kwekudya, chiitiko, uye kurovedza muviri kunogona kuita kuti zvikwanisike.

Kana iwe uine hanya nehuremu hwako, kana kana chitarisiko chako chichiita kuti uzvidye mwoyo, taura nachiremba. Ivo vanogona kukupa iwe zano rakagadzirirwa kune yako nhanho yehupenyu.