Zvinoita Here Kuti Target Kurasikirwa Kwemafuta kune Akanangana Nhengo dzeMuviri?

Zvemukati

• Chii Chinoderedza Spot?
• Nei Vamwe Vanhu Vangangoda Kuderedza Mafuta Mune Dzimwe Nharaunda
• Kuderedza Spot Kunogoneka Here?
• Kurasikirwa Kwemafuta Kunoshanda Sei
• Iko Kuwanda Kwezvidzidzo Kune Debunked Spot Kuderedzwa
• Musiyano uripo Pakati peSpot Fat Kudzikisira uye Targeted Toning
• Maitiro Ekudzora Mafuta uye Tone Dambudziko Matunhu
• Kudya Kwakakosha Paunenge Uchiedza Kurasa Muviri Mafuta
• Icho Chinokosha

Anenge munhu wese angade kushandura zvimwe zvikamu zvemuviri wavo.

Iwo chiuno, chidya, garo nemaoko inzvimbo dzinozivikanwa umo vanhu vanowanzo chengeta mafuta emuviri akawandisa.

Kuita shanduko kuburikidza nedhayeti uye kurovedza muviri kunotora nguva nesimba, zvichisiya avo vanoshuvira kugadzirisa nekukurumidza mukutsvaga mhinduro inokurumidza.

Yakarongerwa kurasikirwa kwemafuta, inozivikanwawo se "kuderedzwa kwemavara," rudzi rwekurovedza muviri uko vanhu vazhinji vanotendeukira pavanenge vachiedza kudzikisira nzvimbo dzakati dzemitumbi yavo.

Nekudaro, pane chakati kuti chekupokana chakatenderedza iyi nzira.

Ichi chinyorwa chinotora zvakadzama kutarisisa sainzi iri kumashure kwekudzikiswa kwenzvimbo.

Chii Chinoderedza Spot?

Mufungo wekudzora gwapa wakasimudzirwa mune yehutano uye yehutano nyika kwenguva yakati. Nekudaro, hapana humbowo hwakawanda hwekuitsigira.

Kuchenesa nzvimbo rudzi rwekurovedza muviri kunoitirwa kupisa mafuta munzvimbo dzakasiyana dzemuviri.

Muenzaniso wekudzikiswa kwemavara uri kushandisa ma triceps kuitira kubvisa mafuta akawandisa kumusana kwemaoko.

Iyi dzidziso yekunongedza chaiwo emitezo yemuviri inozivikanwa, zvichitungamira vanhu vazhinji kuti vatarise chete munzvimbo dzinonetsa, pane kudzidzira muviri wavo wese.

Kupisa mafuta uchishandisa nzira iyi kunogona kunyanya kufadza kune avo vakave nenguva yakaoma kurasikirwa nehuremu munguva yakapfuura kana kutadza kuwana mhedzisiro yavaida kushandisa dzimwe nzira.

Nei Vamwe Vanhu Vangangoda Kuderedza Mafuta Mune Dzimwe Nharaunda

Kune zvikonzero zvisingaverengeke nei vanhu vachida kudzikira uremu, kusanganisira kuvandudza hutano nekuderedza njodzi yezvirwere zvisingaperi senge chirwere chemwoyo uye chirwere cheshuga (,).

Vamwe vanhu vanowanzo kutakura huremu hwakawandisa zvakaenzana, nepo vamwe vachibatirira huremu munzvimbo dzakananga sechiuno, zvidya kana dumbu.

Gender, zera, genetics uye mararamiro ese anoita basa mukuwedzera uremu uye kuunganidzwa kwenzvimbo dzakaomarara dzemafuta emuviri.

Semuenzaniso, vakadzi vane yakakwira muzana muzana yemafuta emuviri kupfuura zvinoitwa nevarume uye vanowanzo chengeta mafuta akawandisa muzvidya nemuchiuno, kunyanya mukati memakore avo ekubereka.

Nekudaro, panguva yekuenda kumwedzi uye kuenda kumwedzi, shanduko yemahormone inogona kukonzera uremu kutamira mudumbu nharaunda ().

Kune rimwe divi, varume vanowanzo pfeka mapaundi mune yavo midsections muhupenyu hwavo hwese ().

Kurera huremu kunogona kuvhiringidza uye kunokonzeresa vanhu vazhinji kutsvaga dzimwe nzira dziri nyore pane kuenda kuchikafu kana kuwedzera mazinga ebasa ravo.

Kuchengetedza nzvimbo kunokurudzirwa senzira yekukurumidza kudzikisa mafuta munzvimbo dzinonetsa.

Iyi nzira inokwezva pakutenda kwekuti kushanda kwetsandanyama munzvimbo dzedambudziko ndiyo nzira yakanakisa yekupisa mafuta munzvimbo iyoyo chaiyo.

Asi, kurasikirwa kwemafuta hakushande nenzira iyoyo, uye pane humbowo hushoma hwesainzi hwekutsigira uku kutaura.

Pfupiso Kuchengetedza nzvimbo kunosimudzirwa senzira yekudzora zvitoro zvemafuta munzvimbo dzakananga kuburikidza nemaitiro akanangwa.

Kuderedza Spot Kunogoneka Here?

Kunyangwe kunongedza kurasikirwa kwemafuta munzvimbo dzakananga dzemuviri kungave kwakakodzera, dzidziso yekudzora gwapa haina kuratidzwa ichishanda nezvidzidzo zvesainzi.

Kurasikirwa Kwemafuta Kunoshanda Sei

Kuti unzwisise kuti nei kuderedzwa kwemavara kungasashanda, zvakakosha kuti unzwisise kuti muviri unopisa sei mafuta.

Mafuta ari mumasero ako anowanikwa muchimiro che triglycerides, ayo akachengetwa mafuta ayo anogona kushandiswa nemuviri kuwana simba.

Vasati vapisirwa simba, triglycerides inofanirwa kuputswa kuita zvidimbu zvidiki zvinonzi mahara emafuta acids uye glycerol, ayo anokwanisa kupinda muropa.

Munguva yekurovedza muviri, iyo yemahara fatty acids uye glycerol inoshandiswa sehuni inogona kuuya kubva chero kupi mumuviri, kwete kunyanya kubva munzvimbo irikushandiswa.

Iko Kuwanda Kwezvidzidzo Kune Debunked Spot Kuderedzwa

Kunze kwekusaenderana nekuti muviri unopisa sei mafuta, ongororo dzinoverengeka dzakaratidza kuderedzwa kwemavara kuve kusingabatsiri.

Semuenzaniso, kumwe kuongorora muvanhu makumi maviri nevaviri avo vakapedza chete kurovedza kwakanangana nemudumbu kwemavhiki matanhatu havana kuwana kudzikiswa kwemafuta emudumbu ().

Chimwe chidzidzo chakatevera vakadzi makumi mana vakawandisa uye vakafutisa kwemavhiki gumi nemaviri vakaona kuti kuramba kudzidziswa kwematumbu hakuna zvakwakanganisa kurasikirwa kwemafuta emudumbu, zvichienzaniswa nekupindira kwekudya chete ().

Chidzidzo chinotarisa pakubudirira kwekumusoro kwemuviri kudzidzira kudzidziswa kwakave nemhedzisiro yakafanana. Ichi chidzidzo chevhiki gumi nemaviri chaisanganisira vatori vechikamu zana nemakumi mana vakapedza chirongwa chekudzidzisa icho chairovedza chete maoko avo asiri akakurisa

Vatsvagiri vakaona kuti kunyangwe mamwe kurasikirwa kwemafuta kwakaitika, zvakaenzanisirwa kumutumbi wese, kwete ruoko ruri kudzidziswa (7).

Dzimwe ongororo dzinoverengeka dzakakonzera kuwanikwa kwakafanana, kupedzisa kuti kudzikisira gwapa hakuiti kupisa mafuta munzvimbo dzakati dzemuviri (, 9,).

Zvisinei, nhamba shomanana yezvidzidzo yakave nemigumisiro inopesana.

Imwe yedzidzo muvanhu gumi yakawana kurasikirwa kwemafuta kwaive kwakakwirira munzvimbo dziri padyo nekubatira mhasuru ().

Imwe ongororo ichangoburwa kusanganisira vakadzi gumi nevatanhatu vakaona kuti kudzidziswa kwekumisidzana munzvimbo dzakateerwa nemaminetsi makumi matatu emabhasikoro kwakakonzera kuwanda kwemafuta munzvimbo dzakasarudzika dzemuviri ().

Kunyangwe zviwanikwa kubva kuzviongorori izvi zvichipa kumwe kutsvagurudza, zvese zviri zviviri zvaigona kuve nezvikonzero zvekukonana mhedzisiro, kusanganisira zviyero zveyero uye nhamba shoma yevatora chikamu

Kunyangwe izvi zviongorori zvekutanga, humbowo hwesainzi hunoratidza kuti hazvigoneke kurasikirwa nemafuta mune imwe nharaunda nekushandisa iro muviri muviri wega.

Pfupiso Huzhinji humbowo hwesainzi hunoratidza kuti kuderedzwa kwemavara hakubatsiri uye kuti kurasikirwa kwemafuta kunowanzo kuverengerwa kumuviri wese, kwete chikamu chemuviri chiri kudzidziswa.

Musiyano uripo Pakati peSpot Fat Kudzikisira uye Targeted Toning

Kunyangwe kudzikiswa kwemafuta munzvimbo kungave kusingabatsiri pakupisa mafuta mune chaiwo mativi emuviri, kunongedza nzvimbo dzinonetsa nekukwiza mhasuru yepasi kunogona kuve nemhedzisiro.

Kunyangwe iwe usingakwanise kusarudza kuti muviri wako unorasikirwa nei mafuta, unogona kusarudza kwaunoda kutarisa zvakanyanya toni uye kutsanangurwa.

Izvo zviri kutaurwa, zvakakosha kusanganisa yakanangwa toning kurovedza pamwe ne cardio kurovedza kuitira kupisa mafuta.

Ichokwadi kuti mhasuru dzinosimbiswa uye dzinotsanangurwa nekunonongedza zviitwa senge dumbu kufamba uye mhasuru curls. Nekudaro, aya maekisesaizi haapise tani yemakori.

Semuenzaniso, kuita mizhinji yeab kurovedza muviri kunoguma nemasimba emudumbu, asi hauzoone tsananguro munzvimbo iyoyo kunze kwekunge warasikirwa nehuremu hwese hwemuviri.

Ichi ndicho chikonzero cardio, muviri wese kurovedza muviri uye chikafu chine hutano chakakosha kuti unyatsoona mhedzisiro.

Pfupiso Kunyangwe yakanangwa toning kurovedza muviri ichasimbisa uye kuvaka mhasuru, kuitira kuti uone tsananguro, huremu hunofanira kurasikirwa neakoriori-kupisa kurovedza uye chikafu chine hutano.

Maitiro Ekudzora Mafuta uye Tone Dambudziko Matunhu

Kunyangwe kudzikiswa kwemavara kungave kusiri iko kushandisa kwakanakisa kwenguva yako, nzira dzakawanda dzinoratidzwa-dzinogona kukubatsira kurasikirwa nemafuta uye kutaura muviri wako wese.

Semuenzaniso, kukwidziridzwa kwepamusoro-soro uye kurovedza muviri kunobatanidza muviri wese kwakaratidzirwa kuve kunoshanda kwazvo pakudurura mapaundi ().

Iwo maekisesaizi akanyanya ekuderedza mafuta anosanganisira:

• Zvemwoyo kurovedza muviri: Cardio, senge kumhanya uye kuchovha bhasikoro, inoshandisa hombe mhasuru mapoka uye yakaratidzirwa kuve inoshanda pakupisa macalorie. Inogona kunyanya kushanda pakunyungudika yakaoma dumbu mafuta ().
• Yakakwira-yakasimba nguva yekudzidziswa (HIIT): HIIT inosanganisira nguva pfupi yechiitiko chakasimba chinoteverwa nenguva yekudzoreredza. Zvidzidzo zvinoratidza HIIT inogona kushanda zvakanyanya pakupisa mafuta pane yakadzikama-yenyika cardio ().
• Muviri-muviri kurovedza muviri: Panzvimbo pekutarisa kune imwe nzvimbo yemuviri, muviri wese-muviri senge burpees akaratidzirwa kupisa akawanda macalorie uye zvinotungamira mukurasikirwa kwemafuta akawanda kupfuura zvakanangwa nemhasuru toning mazoezi ().
• Kubatanidza kurovedza muviri: Kubatanidza kurwisa kudzidziswa uye nemoyo kurovedza muviri kwakaratidzirwa kuve kunoshanda pakudurura mapaundi pane kungotarisa kune imwe mhando yekurovedza muviri ().

Yakakwira-kusimba kudzidziswa, kufamba-kwese-kwemuviri kufamba uye yemoyo kurovedza muviri kunoshanda kwazvo pakurasikirwa nehuremu uye toning kumusoro.

Kana iwe usingakwanise kutora chikamu muzviitiko zvakanyorwa pamusoro, pane dzimwe nzira dzakawanda dzekunyatsodzika huremu uye toni kumusoro.

Semuenzaniso, yakaderera-maitiro ekurovedzera sekushambira uye kufamba akaratidzirwa kuve anonyanya kushanda pakurasikirwa kwehuremu uye zviri nyore kuita (,,).

Pfupiso Kuwedzera yakakwira-yakasimba kudzidzisa uye yemoyo kurovedza muviri kune ako maitiro kungangoita mukukanganisa kwese kurasikirwa kwemafuta. Nekudaro, kurovedza muviri kwakareruka sekufamba nekukurumidza kana pamakumbo ekushambira kunogona zvakare kushanda.

Kudya Kwakakosha Paunenge Uchiedza Kurasa Muviri Mafuta

Paunenge uchiwedzera chiitiko chese uchiita uye uchiwedzera maekisesaizi kutsika yako yezuva nezuva yakakosha pakurasikirwa nehuremu uye hutano hwako hwese, kutevera chirongwa chekudya chine hutano kwakakosha kana uchiedza kudurura mafuta emuviri.

Muchokwadi, kusarudza chikafu chisina hutano kana kudya zvakanyanya kunogona kukurumidza kugadzirisa rako rese basa rakaomarara mune yekurovedza muviri.

Zvidzidzo zvakaratidza kuti kurovedza muviri chete hakubatsiri pakurasikirwa nekurema kunze kwekunge kuedza kwekuziva kuchiitwa kudzora kudya kwekoriori uye kuita sarudzo dzakanaka dzekudya (21, 22).

Kuti uderedze huremu uye uzvichengetedze kure, sanganisa zvinotevera matipi ekudya nemaitiro ekurovedza muviri:

• Chengetedza zvikamu zvako: Kuchengeta chikamu chemazana mukutarisa kwakakosha kana uchiedza kudzikisa huremu. Imwe nzira yekudzora zvikamu zvako zvekudya kushandisa mahwendefa madiki kana kuyera saizi yekushandira kudzidzisa ziso rako ().
• Zadza fiber: Chikafu chakakwira fiber, senge mavegi, bhinzi, michero uye oats, zvinoita kuti unzwe kuzara uye zvinogona kudzikisira kudya kwakanyanya. Kudya saradhi-yakapfuma saradhi usati wadya inzira inoshanda yekudurura mapaundi (,).
• Deredza chikafu chakagadziriswa uye shuga yakawedzerwa: Kucheka chikafu chakagadziriswa senge zvihwitsi, machipisi, makeke uye chikafu chinokurumidza chinhu chinodiwa pakurasikirwa nehuremu. Kugadzira zvinwiwa zveshuga sesoda, muto uye zvinwiwa zvemitambo zvinogona kubatsira zvakare (26,).
• Idya mapuroteni-akapfuma chikafu: Mapuroteni anobatsira kuti urambe uchinzwa kuzara uye anogona kubatsira kudzikisira kudya kwakanyanya. Zvidzidzo zvakaratidza kuti kudya mapuroteni-akapfuma ekudya kwekuseni kunogona kudzora kutapudza mukati mezuva rese uye kunobatsira iwe kuonda (,)

Kutevera chirongwa chekudya chine hutano chinosanganisira yakawanda fiber, mafuta ane hutano uye mapuroteni muzvikamu zvinodzorwa inzira yakanaka yekudzikira pasi.

Uyezve, kuitira kuti uderedze uremu, zvakakosha kuti ugadzire huwandu hwakawanda hwekoriori. Kudya zvine hutano, zvishoma zvakagadziriswa chikafu ndiyo yakanyanya kunaka nzira yekuita izvi.

Kunyangwe kudya zvakanyanya kuchiwanzobatanidzwa nezvikafu zvisina hutano zvakaita semakuki, machipisi uye ayizi kirimu, zvinokwanisika kudya chikafu chakawandisa chakawanda futi.

Ichi chikonzero nei kudzora zvikamu zvehukuru uye kuva nehutano hwakanaka hwenzara yako uye kuguta kwakakosha.

Pfupiso Kuteedzera chirongwa chekudya chine hutano uye kugadzira kushaikwa kwekoriori kwakakosha pakurasikirwa nehuremu. Kuganhurira zvakagadziriswa chikafu, kudya mapuroteni uye fiber uye kudzidzira chikamu kudzora dzese humbowo-hwakavakirwa munzira dzekudzora huremu.

Icho Chinokosha

Vanhu vazhinji vanoda nzira inokurumidza uye yakapusa yekurasikirwa nemafuta, kunyanya munzvimbo dzinonetsa senge chiuno, dumbu, maoko uye zvidya.

Kuderedza mafuta kuderedzwa kwakaratidzirwa kuve kusingabatsiri mune dzakawanda zvidzidzo. Neraki, kune dzimwe nzira dzakaratidzirwa dzekurasa mafuta emuviri uye kuachengeta ari kure.

Nepo kudzidziswa kwekudzivirira kuchisimbisa, kuvaka uye toni mhasuru munzvimbo yakanangwa, kudya kunovaka muviri uye zviitiko zvinopisa macalorie zvakakosha kupisa mafuta uye kuwana kutaridzika kutaridzika.

Pakupedzisira, kutarisana nekushandira kune hutano, kuwanda kwemuviri wakawandisa kunogona kubatsira kupfuura kuyedza kurasikirwa nemafuta mune imwe nharaunda.

Nebasa rakaoma uye kuzvipira mune zvese jimu nekicheni, unogona kuzadzisa yako uremu zvinangwa.