tsatane-tsatane malangizo amomwe mungachotsere mimba ndi abs kunyumba

Mwinamwake chofunika kwambiri kwa ambiri ndi funso la momwe mungachotsere mafuta am'mimba. Lero tiyesa kuyankha momveka bwino funso loyakali ndikukupatsani malangizo a sitepe ndi sitepe za momwe mungamangire makina osindikizira kunyumba.

Zinthu zazikulu 4 zomwe zingakuthandizeni kuchotsa mwachangu mafuta am'mimba

1. Kulimbitsa thupi kwa Cardio

Kuchita masewera olimbitsa thupi a Cardio kumathandizira kuwotcha mafuta ochulukirapo ndikuwongolera metabolism. Izi zili choncho chifukwa pa masewera olimbitsa thupi amathandizira kugunda kwa mtima komanso kuthamanga kwa magazi. Choncho, izo ziri kulimbitsa thupi pafupipafupi kumathandiza kuchotsa mafuta am'mimbandi thupi lonse. Mutha kusuntha makina osindikizira kosatha komanso kuti musakwaniritse chilichonse, ngati mutapewa kuchita masewera olimbitsa thupi. Kotero, momwe mungapangire makina osindikizira kunyumba? Poyamba, chitani masewera olimbitsa thupi a cardio.

2. Kulimbitsa thupi thupi lonse

Ndikofunika kuzindikira kuti kuwonda kwanuko sikungatheke. Sizingatheke kuchotsa mimba / chiuno / mbali / breeches, ndi zina zotero. kumachepa thupi lonse, osati ziwalo zake, chotero muyenera kuphunzitsa thupi lonse. Minofu yosiyana kwambiri yomwe mumagwiritsa ntchito pophunzitsa, maphunzirowa amapambana kwambiri. Kuonjezera apo, minofu ya m'mimba imakhala yogwira ntchito komanso pamene mumagwiritsa ntchito manja, miyendo ndi kumbuyo. Ngati mukufuna pompopompo pompopompo - phunzitsani thupi lonse.

3. Zolimbitsa thupi kwambiri

Kupopa makina osindikizira ndikupanga ma cubes, muyenera kugwira ntchito minofu ya m'mimba. Choncho za masewera komanso musaiwale. Pamlingo wa chibadwa atsikana amapopa makina osindikizira mpaka ma cubes ali ovuta kwambiri kuposa amuna, koma kupanga mimba yosalala bwino pansi pa mphamvu ya aliyense. Zolimbitsa thupi ndizofunikira komanso zofunika, koma sikofunikira kuchita okha ndi iwo. Ndiwopanda ntchito. Kupatula apo, ngakhale popanda iwo mutha kukwaniritsa makina osindikizira okongola, olimbikitsa kuwerenga: Zifukwa 5 zabwino zomwe simuyenera kusindikiza.

4. chakudya

Komabe, ngakhale kuchita masewera olimbitsa thupi tsiku ndi tsiku sikungakhale kothandiza ngati mumadya zopatsa mphamvu patsiku kuposa momwe mumadya. Onse kudyedwa pamwamba wabwinobwino akuchedwa, munthu pa vuto madera monga mafuta. Kodi kumanga atolankhani ndi kukhala lathyathyathya, ngati pamwamba minofu mafuta thupi? Chakudya ndi 70% yopambana pafunso la momwe mungachotsere mafuta am'mimba.

Malangizo pang'onopang'ono amomwe mungapangire makina osindikizira kunyumba:

1. Yambani kuwerengera zopatsa mphamvu ndikukonzekera menyu wanu watsiku ndi tsiku. Momwe mungayambire kuwerengera zopatsa mphamvu, talemba kale mwatsatanetsatane. Izi ziyenera kuchitidwa osachepera masabata a 6-8 mpaka mutazolowera zakudya zatsopano.

2. Iwalani njala, masiku osala kudya ndi mono (buckwheat, Apple, etc.). Osachepetsa kudya kwa caloric pansi pamiyezo yanu! Mudzachepetsa kagayidwe, ndipo zotsatira sizidzapindula.

3. Dzipangireni dongosolo lolimba la mwezi uno potengera malangizo awa:

• Muyenera kukhala 2 masewera olimbitsa thupi sabata, osachepera. Onani: Kulimbitsa thupi kwa Cardio kunyumba
• Tembenukira ku dongosolo lolimbitsa thupi 2 zolimbitsa thupi pa atolankhani. Onani: Zochita 50 zapamwamba za minofu ya m'mimba
• 1-2 nthawi kuchita zolimbitsa thupi thupi lonse. Onani: kuphunzitsa mphamvu ndi ma dumbbells

Ngati mupita ku masewera olimbitsa thupi kapena makalasi amagulu, tsatirani njira yofanana yogawa katundu.

Iyi ndiye njira yabwino kwambiri yopangira makina osindikizira ndikuyeretsa m'mimba. Zinthu zonse 4, zomwe talemba pamwambapa, zimagwira ntchito limodzi ndikuthandizirana. Ngati mukufuna zotsatira zachangu komanso zabwino, musanyalanyaze imodzi mwazo. Chitanipo kanthu tsopano: pangani zakudya zanu kwa masiku awiri otsatira ndikupanga dongosolo lolimbitsa thupi kwa sabata. Chofunika kwambiri, musaope kuyamba!

Mafunso ndi mayankho okhudza momwe mungapangire makina osindikizira ndikuyeretsa m'mimba

1. Momwe mungachotsere mafuta am'mimba, ngati sindimakonda masewera olimbitsa thupi? Kodi zakudya mu nkhani yanga?

Zimatengera zomwe mukutanthauza ndi mawu akuti zakudya. Ngati mukutanthauza njala yosiyana ndi mono, ife, ndithudi, sizovomerezeka. Yesani kuti mumamatire kuperewera kochepa mkati mwa mphamvu yokhazikika. Izi zikuthandizani kuti muchepetse thupi ndikuchotsa mafuta am'mimba. Kwa nthawi yayitali bwanji komanso momwe - zimatengera thupi lanu. Osathamangira, chepetsa zakudya zambiri.

Kulimbitsa thupi kudzakuthandizani kuonda mofulumira. Kuphatikiza apo, mudzachotsa dandruff ndikupangitsa thupi lanu kukhala lotanuka. Popanda kuchita masewera olimbitsa thupi kupanga ma cubes pafupifupi zosatheka. Ngati simukufuna kuchita, yang'anani pa mapulogalamu otambasula, mwachitsanzo, Kulinganiza kwa Thupi. Iwo adzakuthandizani kubweretsa minofu yanu mu kamvekedwe.

2. Ndimachita masewera olimbitsa thupi a mphindi khumi tsiku lililonse kwa atolankhani. Kodi indithandiza kupanga makina osindikizira?

Mumamanga minofu yanu, koma osagwira ntchito kuti muchepetse mafuta, ndipo kwenikweni ndiye chopinga chachikulu panjira yopita ku ma cubes 6. Inu simungakhoze kuonda m'mimba, kokha kuchita crunches. Kuti muchotse mafuta am'mimba, muyenera njira yokwanira, yomwe tidalemba pamwambapa.

3. Mnzanga anagwedeza nyuzipepala tsiku lililonse ndipo sanachite china chilichonse, ndipo kwa mwezi wapanga mimba yangwiro. Komabe, njira imeneyi imagwira ntchito?

Njirayi imagwira ntchito pama genetics okha. Mwina kwa chibwenzi chanu mimba zambiri si vuto dera. Kapena thupi limayankha ngakhale pakuchita masewera olimbitsa thupi pang'ono kuti mutha kupopera makina osindikizira okha. Mlanduwu ndi wachilendo. Sikoyenera kutsatira njira yochepetsera kukana, kotero mumangokhumudwa mwamsanga muzotsatira.

Ndikofunika kumvetsetsa kuti gawo lalikulu pakupanga mawonekedwe amaseweredwa ndi majini. Ena amadya chilichonse, sachita zolimbitsa thupi komanso amakhala ndi thupi langwiro. Other popanda masewera ndi zakudya yomweyo kunenepa. Ena sangathe kuwonda m'chiuno, ndi chachinayi sindikumvetsa kuchotsa mimba mafuta. ZD iziofRehobowamu, ngati wina athandiza kupotoza tsiku lililonse kwa mphindi 10 patsiku, koma anthu awa akadali ochepa.

4. Ndikuchita 5-6 pa sabata, koma zakudya sizikutsatiridwa. Ichi chingakhale chifukwa chake sindikuwonda?

Kumene. Ingoganizirani kuchuluka kwa tsiku ndi tsiku kwa 2200 kcal (tenga pafupifupi manambala). Ndi zakudya izi simudzawonda kapena kukhala bwino. Mwachitsanzo, simutsatira zakudya ndikudya 3000 kcal patsiku. Ola limodzi lolimbitsa thupi mudzawotcha ma calories 400-500. Izi zikutanthauza kuti kuchuluka kwanu kudzakhala pafupifupi 300 zopatsa mphamvu tsiku lililonse zomwe zili pafupifupi 15% kuposa zanthawi zonse. Ndipo tsiku lililonse, "zowonjezera" izi zimagawidwa pathupi lanu ngati mafuta. Choncho ganizirani za udindo wa zakudya mu mapangidwe thupi ngakhale ndi zochita za tsiku ndi tsiku.

Kotero, tsopano muli ndi kalozera wofulumira momwe mungamangire makina osindikizira kunyumba. Imakhalabe yokha kudzikoka ndekha ndikuyamba kugwira ntchito pa thupi lanu kuyeretsa m'mimba mu nthawi yaifupi kwambiri.

Onetsetsani kuti mukuwerenga nkhaniyi: Momwe mungachotsere mafuta am'mimba: malamulo oyambira, malangizo, mawonekedwe ndi masewera olimbitsa thupi