Kurasikirwa kwepakati ndiko kutenda kwakanyanya kudai kuti kuita maitiro chaiwo kunoderedza mafuta kune dzimwe nzvimbo dzomuviri. Semuenzaniso, kuita gumbo kunosvitsa kuderedza mafuta mumakumbo nemahudyu , kana kuita maitiro ekudzidzira mune tariro dze flat flat kana kubvisa mafuta pasi pezamu zvako.
Chikonzero nei kuderedzwa kwebasa hakusi kushanda nguva dzose
Zvinosuruvarisa, miviri yedu haishande nenzira iyo.
Kurasikirwa nemafuta , unofanira kupisa makoriki akawanda kupfuura iwe unodya. Paunoita izvozvo, iwe unogadzira kukanganiswa kwekoriori kunokonzera muviri wako kubata simba rinobva mumasero ako. Tinotarisira avo vane mafuta ose mavari. Apo simba iro rinotorwa, masero aya anova maduku uye maduku, achitungamirira kune izvo, tarisiro, muviri muduku uine musimba huzhinji uye husina mafuta.
Pano ndipo pane zvinhu zvinogumbura. Muviri hausi kungotora simba kubva kumasero ari munzvimbo yatinoshanda. Inowana simba kubva mumuviri pamwe chete, zvinoreva kuti gumbo rinokwira hazvizoiti zvakawanda pakubvisa mafuta kubva pahudyu, kunyange zvazvo zvingawedzera simba uye kutsungirira mumuviri wako wepasi (kwete chinhu chakaipa). Chimbofunga nezvazvo, kana kutorwa kwemafuta kunowanikwa zvechokwadi, haungaiti here kuti mimwe yako ive yakanyanyisa kubva kune iyo yose yekunyora uye kutora iwe zuva rose? Kana kuti mutambi we tennis aisazoita ruoko rumwe rwetoni kupfuura rumwe here?
Zvaunofanira Kuita
Saka, ndeipi mhinduro?
Chii chatinoda kuita kana tichida kurasikirwa nemafuta kubva kune imwe nzvimbo yomuviri? Mhinduro shoma ndeyokuti: Tingave tisingagoni. Icho chaiko kumunhu wako. Majini ako, mahomoni, zvepabonde, muviri wemuviri, muviri wakagadzikana , kudya uye pamwe nezvirioni zvimwe zvikonzero, kuziva kuti uye mafuta anobuda kupi.
Zvisinei, kune zvimwe zvinhu zvaunogona kuita kuti kuita izvi kusakanganise;
- Ita muviri wose, maitiro akawanda - Iwe uchashandisa simba rakawanda kuita squat pane kuita chikwata chegumbo chakasara. A squat chirwere chakaoma chinoshandisa miviri yakawanda-iyo glutes, mahudyu, mahudyu, mhuru uye kunyange iyo yepamusoro. Mutsipa unosimudza, kunyanya kana iwe uri kurara pasi, unongoshanda chete chidya chekunze chegumbo rimwe. Iwe uchapisa mamwe makorikori nekubatanidza hutundu hwakawanda hwomuviri - iyo glutes uye mahudyu mumuviri wakadzika uye mubhokisi uye kumashure mumuviri wepamusoro. Kana enda mberi uye uite kushandiswa maitiro se squats ane mahofisi makuru . Mamwe mazano ekugadzirira maitiro .
- Kanganwa nezvakawanda zve 'muviri chikamu' maitiro - Maitiro ari kunze kwemazuva ano, akatsiviwa nemashandiro anobudirira anoshanda kusimbisa nheyo yako: Maitiro ekumira ab, semuenzaniso, uye maitiro ekushandisa achishandisa matanho ekuenzanisa sebhokisi rekushandisa . Usapedza nguva uchiedza ' kutaurira ' dzimwe nhengo dzemiviri. Pane kudaro, shanda pamuviri wako wose uye edza kusanganisa semapoka emasumbu akawanda sezvinobvira pamabasa ose ega.
- Ngwarira mazita ako emagetsi uye muviri wako werudzi - Pane kurasikirwa kwechokwadi kwatisingadi kubvuma, asi isu tose tinozviziva: Nzvimbo yekutanga iwe unowana uremu kazhinji ndiyo nzvimbo yekupedzisira iwe unorasikirwa naro. Vakawanda vedu takarasikirwa uye takawana nguva yakakwana yekuziva zvinhu zvakarongeka zvinoitika. Semuenzaniso, iwe ungatanga kutanga ucherechedza kuwanda kwepfumi pedo nedumbu rako kana muchiuno chako. Kana iwe uine uremu, iwe unogona kuhuda kuti ubve panzvimbo iyo, asi inowanzobva kune imwe nzvimbo iwe usingafungi nezvishoma-y- Wanda wako, somuenzaniso, kana chiduku chiduku pane rutsoka rwako rworuboshwe. Kutarisa nhengo dzemhuri yako kuchakuudza zvakanyanya nezvemuviri wako. Munhu wose anofarira kuchengeta mafuta akawanda kudarika pakati here? Kana kuti pane imwe nzvimbo yakasiyana-siyana mumhuri? Izvozvo zvinoita kuti muviri wako urasike mafuta uye uchibvuma izvo zvinogona kuderedza kushungurudzika iwe unganzwa kusava nemigumisiro.
- Gamuchira kusava nechokwadi - Ndinoziva, iyi ndiyo mazano ekuti iwe unoda kundirova muchiso, asi chokwadi hakuna munhu anogona chaizvo kuziva kuti muviri wako unokwanisa kuitei ... kwete iwe. Nzira chete yekuziva kuti iwe unogona kuchinja muviri wako ndeyekuti uite zvinhu zvaunoda kuita kuti uremerwe uremu : Cardio , simba yekudzidzisa , simba rakanaka-calori yekudya , kushushikana kwepfungwa, kunaka kwekurara uye mararamiro akanaka . Dzidzira maitiro ako uye usazvidya mwoyo kana zvichitora nguva refu kupfuura iwe uchifunga kuti zviite. Kana uchinge wawana kushanduka, muviri wako uchapindura uye iwe uchadzidza kunyatsoziva kuti mafuta acho achauya kupi. Uye, kwete, zvichida hazvizove iyo chaiyo iwe uchida kuti iuye.
- Haisi mhosva yako - Kuzvidzivirira pachako kubva kunzvimbo kuderedza myth kunogona kuva kunonyengera nokuti ichiri kupfuurirwa mune nhamba ipi zvayo nzira. Ingoona chero mafiro ehutano kana yemupepeti uye iwe uchaiona zvakanaka pachivharo: 'Tora Zviuno Zvako Nezvokurovedza 5 chete!' kana kuti 'Ita Abs Flat Now!' Infomercials inotengesa kupera kwemavara nenzira yeab gadgets kana kuora kurasikirwa. Mamwe mapoka ezvehutano angatotengesa vimbiso yemuviri wakakwana kutengesa nhengo. Kana ukangozviona, iwe uchazviona kwose kwose uye iwe uchava wakachenjera kuti uwire nekuda kwezvipikirwa zvenhema.
Sources:
Matthews, Jessica. "Sei chirevo chekuona kuderedza nhema?" ACE Fit | Fit Life. Sept 4, 2009. http://www.acefitness.org/acefit/healthy-living-article/60/44/why-is-the-concept-of-spot-reduction/
Vispute S, Smith JD, LeCheminant JD, et al. "Kuita kwedzidziso yepamuviri pamafuta emimba." J Strength Cond Res. 2011 Sep; 25 (9): 2559-64. http://www.ncbi.nlm.nih.gov/pubmed/21804427