Mukati
Pamwe inonyanya kukosha kune vakawanda mubvunzo wekuti ungabvisa sei mafuta emudumbu. Nhasi tichaedza kunzwisisana kupindura uyu unopisa mubvunzo uye zvakare kukupa iwe nhanho nhanho mirairo nezve maitiro ekuvaka muchina kumba.
4 yakakosha zvinhu izvo zvinokubatsira iwe kukurumidza kubvisa dumbu mafuta
1. Cardio Workout
Cardio kurovedza muviri kunobatsira kupisa zvakawandisa mafuta uye kugadzirisa metabolism. Izvi zvinodaro nekuti panguva yekurovedza muviri aerobic inomhanyisa kurova kwemoyo wako uye kukurumidza kufamba kweropa. Naizvozvo, ndizvo kurovedza muviri nguva dzose kunobatsira kubvisa mafuta emudumbuuye nemuviri wese. Iwe unokwanisa kusingagumi kushinha muchina uye kuti usakwanise kuwana chero chinhu, kana iwe ukadzivirira maekisesaizi eerobic. Saka, sei kuvaka muchina kumba? Kutanga, ita kumwe kudzidzira moyo.
2. Workout yemuviri wese
Izvo zvakakosha kuti uzive kuti yemuno uremu hazvigoneke. Izvo hazvigoneke kubvisa chete dumbu / chiuno / mapapiro / mabhureki, nezvimwe. iri kudzikira uremu muviri wese zvawo, kwete nhengo dzayo dzakasiyana, saka unofanirwa kudzidzisa muviri wese. Iyo mhasuru dzakasiyana dzakasiyana iwe dzaunoshandisa kana iwe uchirovedza, iko kunonyanya kubudirira iko kudzidziswa Mukuwedzera, mhasuru dzemudumbu dzinoshanda uye kana iwe uchirovedza maoko, makumbo uye musana. Kana iwe uchida kukurumidza kupompa muchina wekudhinda - dzidzisa muviri wese.
3. Core kudzidzira
Kupomba kumusoro muchina uye kugadzira macube, iwe unofanirwa kushanda mhasuru dzemudumbu. Saka nezve maekisesaiziwo usakanganwa. Padanho revasikana vasikana kupomba kumusoro muchina kusvikira machubhu aomesesa kupfuura varume, asi kugadzira rakatsetseka dumbu rakadzika pasi pesimba reumwe neumwe. Kudzidzira kwacho kwakakosha uye kwakakosha, asi hazvidiwe kugadzirisa chete navo. Izvo hazvina basa. Kunze kwezvo, kunyangwe pasina ivo unogona kuwana wakanaka pinda, inokurudzirwa kuverenga: 5 zvikonzero zvakanaka nei USINGADZE kusimbisa muchina.
4. chikafu
Nekudaro, kunyangwe kurovedzwa kwemazuva ese kunenge kusingabatsiri kana iwe ukadya macalorie pazuva kupfuura iwe zvaunodya. Zvese zvakadyiwa pamusoro pechinyakare zvinononoka, munhu ari munzvimbo dzedambudziko semafuta. Nzira yekuvaka sei muchina uye woiita yakati sandara, kana iri pamusoro mhasuru muviri mafuta? Nutrition ndeye 70% yekubudirira mumubvunzo wekuti wabvisa sei dumbu mafuta.
Nhanho-nhanho-nhungamiro pamaitiro ekugadzira muchinda kumba:
1. Tanga kuverenga macalorie uye kuronga menyu yako yezuva nezuva. Nzira yekutanga kuverenga macalorie, isu takatonyora zvakadzama. Izvi zvinofanirwa kuitwa kanenge 6-8 mavhiki kusvika wajaira kudya kutsva.
2. Kanganwa nzara, mazuva ekutsanya uye mono (buckwheat, Apple, nezvimwewo). Usaderedze caloric kudya pazasi pematanho ako! Iwe unononoka kudzora metabolism, uye mhedzisiro haigone.
Zviitire chirongwa chekusimbisa muviri kwemwedzi zvichibva pane zvinotevera.
- Iwe unofanira kunge uine 2 maekisesaizi maekisesaizi vhiki, kwete zvishoma. Tarisa: Cardio kurovedza kumba
- Dzokera kune chirongwa chekusimba 2 Workout pane yekudhinda. Wona: Wepamusoro makumi mashanu emitambo yekudzidzira yemhasuru yemudumbu
- 1-2 nguva ita kurovedzwa kwemuviri wese. Wona: simba kudzidziswa ne dumbbells
Kana iwe ukaenda kunzvimbo yekurovedza muviri kana yeboka makirasi, tevera ingangoita iwo iwo musimboti wekugovera mutoro.
Iyi ndiyo nzira yakanakisa yekupomba kumusoro muchina uye nekuchenesa dumbu. Zvese zvina zvinhu, nezve zvatakanyora pamusoro, zvinoshanda tandem uye zvinowirirana. Kana iwe uchida mhedzisiro uye yemhando mhedzisiro, haufanire kuregeredza chero chimwe chazvo. Tora matanho izvozvi: gadzira dhayeti yako kwemazuva maviri anotevera uye gadzira chirongwa chekusimba kwevhiki. Chikurukuru, usatya kutanga!
Mibvunzo nemhinduro pamusoro penzira yekupomba kumusoro muchina uye nekuchenesa dumbu
1.Nzira yekubvisa mafuta emimba, kana ndisingade kurovedza muviri? Ko kudya kuchandipa here?
Zvinoenderana nezvaunoreva neshoko rekudya. Kana iwe uchireva zvakasiyana nzara uye mono, isu, zvechokwadi, hazvikurudzirwe. Kukurudzira iwe kunamatira huwandu hushoma mukati mekugadziriswa kwesimba. Izvi zvinokubatsira iwe kurasikirwa uremu uye kubvisa dumbu mafuta. Kwenguva yakareba sei uye kusvika papi - zvinoenderana nemuviri wako. Ingo usamhanyisa, kutapudza chikafu nekuwedzera.
Workout ichakubatsira iwe kurasa huremu nekukurumidza. Uye zvakare, iwe uchabvisa dandruff uye unozoita kuti muviri wako uwedzere kusimba. Pasina kurovedza muviri kuita cubes zvinenge zvisingaite. Kana iwe usingade kuita, tarisa pazvirongwa zvekutambanudza, semuenzaniso, Muviri Balance. Ivo vanozobatsira kuunza tsandanyama dzako mutoni.
2. Ndinoita zuva nezuva kudzidziswa kwemaminiti gumi kwemapepanhau. Zvichandibatsira here kuvaka muchina?
Iwe unovaka mhasuru dzako, asi usinga shande kudzikisa mafuta, uye pachokwadi ndicho chipingaidzo chikuru munzira inoenda kumatanhatu machubhu. Iwe haugone kurasikirwa uremu mudumbu, uchingoita crunches. Kuti ubvise mafuta edumbu, iwe unoda nzira yakazara, yatakanyora pamusoro.
3. Shamwari yangu yakazunungusa muchina wezuva nezuva uye haana kuita chimwe chinhu, uye kwemwedzi waita dumbu rakakwana. Zvakadaro, nzira iyi inoshanda?
Iyi nzira inoshanda chete kune mamwe mageneti. Pamwe kune wako musikana mudumbu kazhinji haisi dambudziko nzvimbo. Kana muviri unoteerera kunyangwe pachiitwa zvidiki zvekurovedza muviri zvekuti unogona kupomba muchina wekutsikirira chete kumonyoroka. Nyaya iyi haina kujairika. Izvo hazvidiwe kutevedzera nzira yekushomeka, saka iwe wakakurumidza kuodzwa moyo mune mhedzisiro.
Izvo zvakakosha kuti unzwisise kuti rakakosha basa mukuumbwa kwemaumbirwo rinotambwa nemageneti. Vamwe vanodya zvese, havaite kugwinya uye vane muviri wakakwana. Zvimwe zvisina mutambo uye chikafu zvinobva zvawedzera uremu. Vamwe havagone kuonda muhudyu, uye yechina ini handinzwisise kubvisa mafuta emudumbu. Iyi ZDofRehobhoamu, kana mumwe munhu achibatsira kumonyanisa zuva nezuva kwemaminitsi gumi pazuva, asi vanhu ava vachiri vashoma.
4. Ndiri kuita ka5-6 pasvondo, asi kudya kwacho hakusi kuteverwa. Ichi chingave chiri chikonzero nei ndisiri kurasikirwa nehuremu?
Eheka. Fungidzira maitiro ako ezuva nezuva e2200 kcal (tora dzinofungidzirwa nhamba). Nechikafu ichi haudi kurasikirwa nehuremu kana kuve nani. Semuenzaniso, hauteedzere kudya uye kudya 3000 kcal pazuva. Iawa rekusimba iwe uchapisa mazana mashanu kusvika mazana mashanu emakoriori. Izvi zvinoreva kuti yako yakasara ichave ingangoita mazana matatu macalorie zuva nezuva inova inenge 400% pamusoro peyakajairwa. Uye mazuva ese, izvi "zvakasara" zvinogoverwa pamuviri wako semafuta. Saka funga nezve iro basa rehutano mukuumbwa kwemuviri kunyangwe nemabasa ezuva nezuva.
Nekudaro, ikozvino une gwara rinokurumidza maitiro ekuvaka muchinda kumba. Inosara chete kuzvidhonza pamwe chete uye tanga kushanda pamuviri wako kuchenesa dumbu munguva ipfupi inogoneka.
Ita shuwa yekuverenga chinyorwa: Maitiro ekubvisa dumbu mafuta: yakakosha mitemo, matipi, maficha uye kurovedza muviri
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