8 maekisesaizi ekupisa mafuta muviri wese

Unogutsikana here nechitarisiko chako, unonzwa kufuta here? Kuburikidza negwaro iri tichakuratidza nhevedzano ye mafuta anopisa muviri uye uuye nemuviri wako kune huremu hwakakodzera, usapotsa, tevera chinyorwa ichi.

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Kurovedza muviri kunoita kuti muviri wemunhu urambe wakagadzikana uye unodzora manzwiro

Ndezvipi zviitwa zvekupisa mafuta?

Iwo maitirwo emabasa emuviri anoburitsa kudzikiswa kwehuremu hwemuviri nekuda kwekurasikirwa kwemvura, mafuta kana matishu akadai semhasuru, ligaments kana connective tissue; Uku kurasikirwa nehuremu kuburikidza nekurovedza muviri kunogona kuperekedzwa nekudya kwakakwana kana kukurudzirwa nenyanzvi.

Cardiovascular exercise inonzi chero chiito chemuviri chinowedzera uye chinochengetedza kukwanisa kwemuviri, hutano uye hutano hwemunhu; izvi zvine mabhenefiti akati wandei sekusimbisa tsandanyama, optimizing the cardio system, kuwedzera hunyanzvi hwemitambo, kudzidzira, kurasikirwa nemafuta kana chekudya, kugara zvakanaka mupfungwa, pakati pezvimwe zvinhu zvinogona kubatsirwa nekurovedza muviri.

Kune nzira dzakasiyana dzekugadzira kudzidzira kupisa mafuta nekukurumidza, izvo zvichatsanangurwa pazasi:

Correr

Imwe yei maekisesaizi ekupisa mafuta emuviri iri kumhanya, chiito icho tsoka dzinotevedzana dzichibata pasi nekumhanya kukuru kupfuura pakufamba.

Kumhanya kunosimbisa mhasuru uye majoini emakumbo, kunobatsira kudzvinyirira kuneta uye kushushikana uye kunowedzera simba iro hapana rimwe basa rinogona kuenzaniswa naro, nekuti kufambira mberi zuva nezuva nenzira imwecheteyo kuchavandudza kuzviremekedza.

Ichi chiitiko chemuviri chinofanira kuitwa paasphalt kunyangwe nekufamba kwenguva chinogona kukuvadza mabvi, mahudyu uye musana, sezvo pasina cushioning; zvisinei, kumhanya pajecha kunowedzera njodzi yezvipembenene nekuda kwenzvimbo isina kuenzana; nzvimbo yakanyatsokodzera ivhu rakaoma, ivhu rakatsiga, pakati pezviviri zvataurwa pamusoro apa.

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Kushambira

Kushambira ibasa rinokurudzirwa nenyanzvi dzemitambo uye nyanzvi dzezvehutano, sezvo zvichibatsira kushandisa mamhasuru ese emuviri uye zvinobatsira hurongwa hwekufema; mumvura unogona kupisa mafuta nyore uye zvakachengeteka; Icho chiitiko chemitambo chinoda kudzidziswa kuti ugone kuita maitiro zvinobudirira, kunyangwe zviri nyore, kudzidzira kunodiwa.

Inotaridzirwa seimwe yezvidzidzo zvakakwana zvekupisa mafuta nekuda kwekupindira kwemasumbu ose; nekuzviita mumvura hapana kushungurudzwa kwemuviri; saka, kuita kwemasaji emvura kunoburitsa kushushikana mumhasuru, majoini nemarunda.

Panguva imwecheteyo sekubatsira kuderedza uremu, inodzivirira kupera uye inozorodza zvikuru, inoperekedzwa nekudya kwakanaka kusimbisa muviri wose.

Muverengi anodiwa, tinokukoka nemoyo wese kuti utevere, ugare uye uverenge chinyorwa chedu  kudya kweropa kuti udzidze zvishoma nezvezvokudya zvinokurudzirwa maererano neropa reropa.

Bhasikoro

Icho chimwe chezviitwa zvekupisa mafuta ane mhedzisiro inogona kuoneka mukati meisingasviki svondo, mhedzisiro yemuviri yekuchovha bhasikoro mazuva akati wandei pasvondo inogara isingarambiki.

Inokunda inoenderera ikozvino yemakumbo inodzivirira uye inoderedza cellulite, inobatsira iyo yemwoyo system uye mamiriro emuviri. Vanhu vakafuta vanorasikirwa nehuremu uye vanhu vatete vanokwenenzvera nekusimbisa tsandanyama dzavo.

Kana usina bhasikoro pamba, chinangwa chimwe chetecho chinogona kuitwa nokuva nerakare, panzvimbo isingatore nzvimbo yakawanda kana kuti pedyo neterevhizheni kuti uite basa racho uchizvivaraidza nepurogiramu yakanaka. , nehwendefa, bhuku, muchidimbu, chinangwa ndechokuti unogona kuchovha mune imwe nguva ichapfuura nokukurumidza zvikuru.

Muchiitiko ichi, zvakakosha kuti utange bhasikoro zvishoma zvishoma, sezvo mazuva anowedzera iwe unogona kukurumidza kukurumidza kufamba, zvose izvi muhafu yeawa chete.

Elliptical

Imwe yezviitwa zvekupisa mafuta uye inobudirira zvikuru kuwana pamushini unogona kushandura muviri, uchiita maminetsi makumi mana chete 40 kusvika katatu pasvondo; sarudza kupikisa kwaunogona kuita simba remuviri uye kuramba kwenguva yose yakarongerwa musangano, iyo inogona kuwedzerwa sezvo muviri unojaira.

Kunyanya kuchenjerera kunofanira kutorwa kuisa mabvi maererano nemazano etsoka, panguva iyoyo mafungiro anofanira kuitwa nemakumbo maviri, chinangwa ndechokuti zvitsitsinho hazvisimuki panguva yemusangano. Izvo zvinodikanwa kuvasimbisa kune muchina.

Imwe yezvikomborero zvakakura zve elliptical zvichienzaniswa nekutsika kana kukwanisa kusvetuka mumugwagwa ndeyokuti inobudirira nemigumisiro iyo majoini anofanira kumira, saka kumwe kukuvadzwa kuchadziviswa; kuita kudzidziswa sezvakarairwa kunodzivirira kumwe kukanganisa.

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Bvisa

Kukwasva kunobvumira kurova kwemwoyo wako kukwira pamwero wakadzikama, wakakosha pakupisa mafuta, uye zviri nyore kuita. Nechiitiko ichi iwe unogona kutora mukana wekurasikirwa uremu, kupisa mafuta, toning chikamu chepamusoro.

Inokurudzirwa kubatanidza chigadziro pane elliptical nekukwasva, kurovedza zvose zviri pasi nepamusoro chikamu nenzira yakapfava uye yakasimba, apo iwe unogona kuzadzisa chishuwo chekupisa mafuta, kuderedza uremu uye toning muviri.

pfupi abdominal

Ndizvo maekisesaizi ekupisa dumbu mafuta nekukurumidza, inogona kuitwa pameti panze; Inonyanya kushanda rectus mudumbu tsandanyama uye nenzira imwecheteyo oblique tsandanyama.

Iyi inobatsira mudumbu yekupisa mafuta inogona kuitwa yakarara pasi, yakatarisana nemakumbo akabhenda; inotanga nekufamba kwemafudzi akananga kunzvimbo yepelvic; maoko anofanirwa kutariswa kumashure kwemutsipa kana kudivi remutsipa, kana kungoita pamberi pechipfuva; kana pakave nekuvhiringidzika, zvinogona kukonzerwa nekusaisa zvakanaka kwemaoko, kusundira musoro mberi.

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Kukosa

Ichi chiitwa chekupisa mafuta chinopa mabhenefiti eimwe yeaya maviri maekisesaizi akanyanya kufanana: kufambisa kune rhythm yemimhanzi inotungamirwa nemonitor, inomiririra kukurumidza kupera uremu, mabheti akasimba nemakumbo, kukurudzira kutenderera kweropa, kunobatsira kudzivirira uye kubvisa varicose mutsinga, uye kunooneka kuderera kwe cellulite.

Zvinokurudzirwa kana uchiita chiitwa ichi zvinhu zviviri zvakakosha ndezvokudzidza marongero emabhasikoro uye kugona kufambisa zvakanaka, pamwe chete nemonitor yekukutungamira.

Bhokiseni

Iyi mhando yekudzidziswa inonakidza uye yakanakisa imwe nzira yekuwana toned uye yemitambo muviri; Panguva imwecheteyo, ichawedzera reflexes uye optimize yemwoyo simba.

Mukudzidziswa, mafuta achapiswa nekukurumidza uye cellulite ichaonekwa ichibhururuka nechibhakera. Kick boxing uye Body Combat kana Body Attack matekiniki akanakisa sarudzo. Kune mamwe, matavi aya ane simba anoshanda carnosity yemudumbu, saka anodarika zvakakwana kuderedza mafuta emudumbu.

Sekurudziro muchiitiko, tsiva inosimbisa asi nenzira imwechete mushonga wekusunungura kushushikana uye kusiya chikamu chega chega sechitsva. Hazvina kudikanwa kuita kurwisana nemumwe munhu, uye zvishoma kana iwe usingadi, asi iwe uchawana zvaunoda.

Tinokupa kuburikidza nevhidhiyo iyi mamwe maitiro ekushandisa pakusarudza kick boxing senzira yekutanga nayo, tinovimba unoifarira.

Mabasa ezuva nezuva ekupisa mafuta

Kune akawanda maitirwo anoita munhu anoregeredza kuti anogona kushanda sechiitwa chemuviri, kurovedza muviri panguva imwe chete uye kukwanisa kupisa mafuta pasina kuita zvakanyanya kushanda nesimba, izvo zvatinotsanangura pazasi:

Kufamba kubva kune imwe nzvimbo kuenda kune imwe hakudi kuve mujimu kana kudzidzira chero mutambo; Kungokwira nekudzika masitepisi mukati mezuva pachinzvimbo chekushandisa elevator kunovimbiswa kurasikirwa anenge makirogiramu matatu pagore. Kungokwira masitepisi zvishoma, kana ukaiita tsika, haizongove 3 kilos, unogona kuwana zvakawanda.

Kufamba kwezuva nezuva kunomiririra kuisa muviri wose mukufamba kwemaawa akati; kusasvika pazvifambiso zvevoruzhinji paunogara wakamira, buruka mubhazi wasara nezvimitu zviviri uye nekufamba kwenguva unogona kutora nzira refu. Izvi zvinomiririra 10 kilos pagore kubvisa kubva mumuviri wako.

Panguva yaunenge uri kumba, unogona kuridza mimhanzi uye kutamba, ndicho chinhu chakapfuma uye chinonakidza chaunogona kuita sechiitiko chezuva nezuva kuisa muviri murwiyo uye kuwana uremu uye kudzikamisa pfungwa. Nakidzwa nayo!

Kukwirisa muviri kunobatsira kufambisa mafuta kuti abviswe, nehunyanzvi hwakasiyana-siyana hwekuisa kumanikidza kune dzimwe nhengo dzemuviri; Aya masaja anokurudzirwa nenyanzvi munharaunda.

Kudya kwakanaka kunodiwa kuti ukwanise kuderedza uremu nekukurumidza uye zvinobudirira, nekuti unogona kunge uchidzidzira zuva nezuva, uchitevera maitiro, asi kana chikafu chisina kunaka, warasikirwa nezvose zvawakaita.

Muverengi anodiwa, zvinofadza kukukurudzira kuti uteedzere uye uverenge chinyorwa chedu pa kuderedza masaja basa uye iwe uchadzidza zvakawanda nezve mabhenefiti eiyo yakanaka massage pamuviri wemunhu.

Mazano ekupisa mafuta

Kuti ukwanise kuperekedza maekisesaizi ekupisa mafuta, mamwe matipi anokurudzirwa anogona kukurumidza kuonda mumuviri, pakati peaya atinawo:

kudya kupisa mafuta

 Pane zvakakodzera thermogenic zvinovaka muviri kufambisa metabolism uye nokudaro kubereka kupisa uye kwete kuchengeta mafuta; pakati pavo:

  • Tonalín: inogutsa uye inoita kuti oxidation yemafuta enzvimbo; zvekudya izvi zviri mumhou nemukaka.
  • Carnitine: inoshandura mafuta kuita simba; Inogona kutorwa zvakasikwa nekudya gorosi germ, mukaka, nyama, cauliflower, hove nemazai.
  • Polyphenols uye xanthines: inoshanda mukuwedzera kupisa kwemafuta; unozviwana muchokoreti, tii nekofi.
  • Hydroxycitric acid - inorambidza kushandurwa kwemakhahydrates mumafuta; Inogadzirwa ne citrus uye tamarind.

Mudiwa muverengi, tinokukoka iwe kuti uverenge uye uteedzere chinyorwa chedu pamusoro pe zai rezai uye iwe uchakwanisa kuziva zvakawanda nezve mabhenefiti ayo chikafu chinopa.

Ingest calcium kubvisa dumbu

Iyo yakawanda calcium mukati memafuta enyama sero, zvakanyanya mukana wekuderedzwa. Iwe unofanirwa kudya chikafu chakadai sezvigadzirwa zvemukaka, sardine yemumagaba kana salmon, mukaka wemombe, maarumondi, miriwo yemashizha yakasvibira senge watercress uye sipinachi, maapricots akaomeswa uye oatmeal.

Kushandisa Iodine

Iodine inovaka muviri inounganidza mutroroid, inokosha pakushanda kwayo kwakakodzera; kana thyroid yakashandurwa, inoderedza metabolism uye inopisa mafuta mashoma. Zvinokurudzirwa kushandisa hove, shellfish uye algae.


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