Njira 3 momwe mungayezere kuchuluka kwamafuta mthupi

Chimodzi mwazizindikiro zazikulu kwambiri zakubwera kwa thupi sizochulukirapo, komanso kuchuluka kwa minofu ndi mafuta. Lero tilingalira funso la momwe tingayezere kuchuluka kwamafuta kunyumba, osagwiritsa ntchito akatswiri azakudya.

Mukachepetsa thupi, ndikofunikira osati kungochepetsa thupi, komanso kuchotsa mafuta. Monga lamulo, ngakhale mutadya mafuta ochepa makilogalamu atatu aliwonse kuti musiye 3 kg ya minofu. Koma kuti mudziwe izi molondola ndikusintha kaperekedwe kake ndi masewera olimbitsa thupi, ndikofunikira kuwunika kuchuluka kwa mafuta ocheperako chifukwa kuchuluka pamiyeso sikudzakhala kosonyeza nthawi zonse.

Minofu ndi yolemera kuposa mafuta, chifukwa chake ngakhale ndi kulemera kofanana, anthu awiri amatha kukhala osiyana mofanana ndi thupi. Kutsika kwa kuchuluka kwamafuta amthupi ndi minofu yambiri, thupi limawonekera kwambiri. Mu akazi chifukwa cha zokhudza thupi zifukwa zambiri mafuta maselo kuposa amuna, kotero kuti kumanga minofu wamkazi kugonana nthawi zonse zimakhala zovuta.

Onaninso:

• Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
• Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi

Kodi mungayeze bwanji kuchuluka kwamafuta amthupi?

Pali njira zingapo zosavuta momwe mungayezere kuchuluka kwamafuta amthupi. Popeza njira iliyonse siyolondola 100%, tikukulimbikitsani kuti muyesere njira zingapo pakuwerengera.

1. Kuyeza kwa khola lamafuta

Njira yosavuta komanso yolondola yowerengera mafuta mafuta amthupi amawerengedwa kuti ndiyeso yamafuta omwe ali ndi wolamulira. Mutha kugwiritsa ntchito caliper, koma mutha kugula chida chapadera kuti muyese kuchuluka kwamafuta - opala. Ndi mtengo wotsika mtengo, ndipo ndibwino kuyeza kuchuluka kwamafuta amthupi.

Chofunika cha njira iyi yoyezera? Mumayeza kukula kwa mapanga m'malo anayi osiyanasiyana kutengera izi kuwerengera kuchuluka kwamafuta mthupi. Zotsatira zomaliza zimakhala pafupi ndi zenizeni, chifukwa chake njirayi imawerengedwa kuti ndiyabwino kwambiri kuyeza momwe thupi limapangidwira.

Chifukwa chake, mothandizidwa ndi omwe amafafaniza kuyeza makulidwe m'malo anayi:

• Triceps: pakati pakati paphewa ndi chigongono cholumikizira kumbuyo kwa mkono.
• Biceps: pakati pakati paphewa ndi chigongono chophatikizira ndi mbali yakutsogolo kwa mkono.
• Tsamba: khola limatengedwa pansi pamunsi pake pamakona a madigiri 45.
• M'chiuno: 8-10 masentimita kumanja kapena kumanzere kwa mchombo mofanana.

Mwachidziwitso, chikuwonetsedwa pachithunzichi:

Kenako muyenera kuwonjezera zofunikira zonse za 4 ndikupeza nambala yolandirira kuchuluka komwe mwalandira (gawo loyamba). Chonde dziwani kuti ngakhale makulidwe omwewo mwa amuna ndi akazi kuchuluka kwamafuta azisiyana:

2. Mothandizidwa ndi masikelo-owunika momwe thupi limapangidwira

Tsopano masikelo apakompyuta omwe ali osanthula m'badwo watsopano, omwe amayeza kuchuluka kwa mafuta ndi minofu mothandizidwa ndiukadaulo wamakono. Chipangizocho chimapatsa wogwiritsa ntchito zizindikilo zingapo zofunika, kuphatikiza kuchuluka kwa mafupa, mafuta ndi minofu, kuchuluka kwa madzi mthupi. Pakulondola kwa zomwezo pali malingaliro osiyanasiyana, koma masikelo awa ndiosavuta kugwiritsa ntchito kunyumba.

3. Kugwiritsa ntchito ma calculator osiyanasiyana

Pa intaneti pali ma calculator osiyanasiyana omwe amayesa kuchuluka kwa mafuta amthupi malinga ndi msinkhu, kutalika, kulemera ndi kuchuluka kwake. Tikukupatsani makina awiri owerengera - mutha kuyesa zonse ndikuyerekeza data:

• Chojambulira choyamba
• Chowerengera chachiwiri

Njirayi siyosiyana ndi momwe miyala yamtengo wapatali imakhalira, chifukwa miyezo imachitika potengera kuchuluka kwa thupi.

Ngati muchepetsa thupi ndikuwongolera thupi lanu, yesani kangapo pamwezi kuti muone kuchuluka kwamafuta amthupi. Izi zikuthandizani kuti musataye pansi mapaundiwo mopanda nzeru, ndikukonzanso mawonekedwe amthupi.

Pakuchepetsa thupi musamangoganizira za manambala pamiyeso. Mutha kukhala ndi thupi lolimba, koma muchepetse mafuta ndikuchulukitsa minofu. Ndipo amatha kuonda, koma chifukwa cha madzi ndi minofu. Tsatirani voliyumu, tsatirani zosintha pazithunzizo, yesani kuchuluka kwamafuta amthupi, kenako mudzatha kuyika chithunzi cholondola.

Onaninso:

• Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
• Maphunziro ogwira ntchito: ndi chiyani, zabwino ndi zoyipa, mawonekedwe, ndi masewera olimbitsa thupi
• Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino, malamulo oyambira ndi mawonekedwe
• Crossfit: ndi chiyani, maubwino ndi zovulaza, maphunziro azoyang'anira komanso momwe mungakonzekerere