Wati wambove uri pakati wekupfeka apo kamwe kamwe iwe unotarisa pasi uchiti, "Izvi zvakabva kupi?" Rimwe zuva une chiuno uye unoita sezuva rakatevera iwe hauna. Zvichida mafuta akawedzerwa akagara mumakumbo ako uye mahudyu ayo ayo ari iko zvino akatamira kusvika mudumbu rako. Kana, zvichida dumbu rakakura ndechimwe chinhu chawakarwa nacho nehupenyu hwako hwose uye iwe pakupedzisira wakanga wakakwana. Kana, sevamwe vakawanda, sezera raikurira zvishoma nezvishoma pamusoro pako, ndizvo zvakaenzana nekukura kwechiuno chako. Chero chii chinokonzera, hazvina kunaka. Nokudaro kunze kwezvisina maturo zvachose, zvakakosha kubvisa marimba emafuta kuti uve noutano hwakanaka iwe. Nokudaro, basa iri rinopisa muviri wemimba rakaberekwa!
1 - Bhabheri Rako reBelly Kudzidzira Kupedza Njodzi Dzeutano
Ichokwadi ndechokuti mimba yemakumbo ndiyo mafuta ane ngozi zvikuru. Murume nemukadzi zvakafanana, mafuta ari kumativi ose-kana "chimiro chemaapulo" - anoratidza hupamhi hwemafuta. Iyi mafuta episceral haisi kukumanikidza kunze kunze, asi inopota nhengo dzako dzomukati dzinoisa pangozi yezvinetso zvakawanda zvakakura kupfuura hukuru hwemasikati. Maererano neMayo Clinic, mafuta emuviri anowedzera ngozi yako yezvinhu zvizhinji:
- Mwoyo Mwoyo
- Tora 2 Chirwere cheshuga
- Colorectal Cancer
- Kurara Apnea
Robert Eckel MD, Mutungamiri weAmerican Heart Association, inosanganisira zvose izvi asiwo zvirwere izvi zvemuviri zvinowedzera kune zvakanyorwa:
- Kunyanya Kuwedzerwa Ropa
- Stroke
Nokudaro mafuta emimba haasi nyaya inoseka. Kunyange zvakadaro, kukodzera muhukuru hukuru uye unonzwa huri nani pamusoro penzira yaunotarisa inoramba ichiita simba rokufambisa kwekuchinja. Izvo "nei" iwe unoda kuchinja hauna kukosha kudarika "sei." Saka unobvisa sei mafuta emuviri? Ndiri kutengesa iwe wakanzwa izvi zvisati zvaitika: Idya zvakanaka uye urovedza muviri!
Ichokwadi. Chikafu chakanaka chakanaka chakazara nemaonda maprotheni, akaoma makhahydrates (zvikurukuru michero uye mishonga), uye mafuta ane utano muhutano ndicho chinhu chikuru! Dzokai shuga. Nix the trans mafuta. Bvisa zvingwa zvakachena uye pastas. Idya zvikamu zviduku zvezvinhu zvakanaka uye hafu yehondo yako inokunda. Zvisinei, maererano neHarvard Medical School, kurovedza muviri ndiyo tiketi yako! Harvard Health Publications inoti: "Kubva zvino, nyanzvi dzinotsinhira kuti mararamiro, kunyanya kurovedza muviri, ndiyo nzira yakanakisisa yekurwisa mafuta e-visceral." Pamusoro peyoti, ngatitorei!
Ichi chikafu chinopisa mafuta chakagadzirirwa kusimbisa nekusimbisa mutsara wepakati pechikamu. Zvisinei, sezvo tichiziva kuti nzvimbo yekuderedza inhema, inowedzerawo cardio zvishoma kuti zvipise makori ayo anobatsira pane mamwe mafuta. Pamusangano mumwe nomumwe, tsvaga pazita kuti uone zvifananidzo uye verenga tsanangudzo yakazara yekuti ungaita sei.
Kushamwaridzana: Jog zvishoma munzvimbo panzvimbo yemaminitsi maviri ipapo famba yako yekutanga cardio nguva yakaoma!
2 - Shingairira Plank
Shingairira Plank
30 seconds: Hold plank.
15 seconds: Zororo.
30 seconds: Hold plank.
Enda kune imwe inotevera cardio nguva.
3 - Ipamusoro Nyaya Inomhanya
High Knee Run
Masekondi makumi maviri: Endai zvakaoma.
Masekondi gumi: Zororo.
Ita izvi 4 nguva.
4 - Kupatsanurwa Kusvetuka
Kupatsanurwa Kunopinda
Masekondi makumi maviri: Endai zvakaoma
10 masekondi: zorora
Ita izvi 4 nguva yakazara.
5 - Full Star Plank
Full Star Plank
30 seconds: Hold plank.
15 seconds: Zororo.
Masekondi 30: Bata plank kune rumwe rutivi.
Enda kune imwe inotevera cardio nguva.
* Kana iwe uine nyaya kana yepafudzi iwe unogona kuchinja pane forearm yako.
6 - Gare gare Gwedza
Kutevera Kumukira
Masekondi makumi maviri: Endai zvakaoma
10 masekondi: zorora
Ita izvi 4 nguva yakazara.
7 - Bhasikoro
Bhasikoro
Masekondi 60: Enda zvakaoma asi uchitungamirirwa.
8 - Skaters
Skaters
Masekondi makumi maviri: Endai zvakaoma
10 masekondi: zorora
Ita izvi 4 nguva yakazara.
9 - Mutsara weChipiri
Double Double Leg Stretch
Masekondi 30: Ita twendo rwemakumbo maviri.
Masekondi 15: zorora
Masekondi 30: Ita twendo rwemakumbo maviri.
10 - Core Body Hops
Core Body Hops
Masekondi makumi maviri: Endai zvakaoma
Masekondi gumi: Zororo
Ita izvi 4 nguva yakazara.
11 - Muviri Wakakwana Roll-Ups
Muviri Wakakwana Roll-Ups
Ita 10-12 zvinononoka, zvakakwana.
Ichi ndicho chiitiko chikuru chokupedza nazvo nokuti hachisimbisi chete chinyorwa chemukati chebdominus, asiwo inokutendera kupedzisa nekunakisa hamstring kutambanudza.