Apo isu tose tine mhando dzakasiyana dzemuviri uye nzvimbo dzakasiyana apo patinochengetedza mafuta akawanda, pane imwe nzvimbo iyo vakadzi vazhinji vanorwisana nayo: dumbu rezasi.
Icho chizvaro chepasi chinonzi pooch ndecheimwe yenzvimbo dzakasindimara dzomuviri uye vakadzi vakawanda vanoona kuti, zvisinei kuti vanoita zvakadini, havangagoni kuibvisa.
Zvinogona kukanganisa kuona iyo mafuta yekuchengetedza, asi kune zvimwe zvikonzero zvakanaka zvikuru nei vakadzi vachichengetedza mafuta akawanda ipapo.
Kuziva zviri kuitika nemuviri wako kuchakubatsira iwe kubvuma zvinhu zvausingagoni kuchinja nekuenderera kune zvinangwa zvinowanikwa.
Chikonzero nei vakadzi Vakachengetwa Mafuta muBelly Belly
Zvimwe zvikonzero zvinoita kuti vakadzi varambe vachichengetedza kuti mamwe mazamu emafuta ari mudumbu rezasi ane chokuita ne genetics, muviri, makore, uye mahomoni. Majini ako anonzwisisa kuti muviri wako unoratidze uye unoguma uchiraira kuti muviri wako mafuta anowanikwa sei.
Semuenzaniso, muviri wakaita seapuro unowanzochengetedza mafuta akawanda mudumbu, nepo muviri wakaita somuti unozochengetedza mafuta akawanda muhudyu nemahudyu.
Sezvo vakadzi vachienda kumwedzi , vachaonawo kuwedzera kwemuviri wemafuta. Sezvo estrogen inoderera, muviri unopindura kuburikidza nokupazve mafuta kune nzvimbo dzisiri-dzakanaka.
Uye usakanganwa, kudya, kurovedza muviri, kurara, uye kushungurudzika kwepfungwa zvose zvakabatanidzwa kuti sei uye miviri yedu inochengetedza mafuta. Kana iwe wakanyanya kusimbiswa, kunyanya muviri wako kuchengeta mafuta mudumbu.
Zvamunoda Kuita Kuti Urege Kukanganiswa neBelly Fat
Vakawanda vedu tangove takaita nhamba ipi zvayo yekubata maitiro muchivimbo chekuwana dumbu rakadzika . Zvinosuruvarisa, kupera kwemavara chete hakushandi.
Hazvibviri kuita chimwe chiitiko kune imwe nzvimbo yemuviri mune tarisiro yekurasikirwa mafuta ikoko. Mumuviri unodhonza simba kubva mumuviri wose panguva yekurovedza muviri, kwete kubva pane zvauri kushanda.
Saka, kana badzi maitiro asingaiti, chii? Mhinduro shoma ndeyokuti, kuti urege kurasikirwa nemimba yemuviri, iwe unofanira kurasikirwa nemafuta akawanda. Uye, kunyange iwe ukaita izvozvo, hapana chivimbo chokuti ichauya kubva mudumbu rako. Sezvakataurwa, majini edu anowanzotarisirwa kune uye kupi kwatinochengetedza mafuta.
Kurasikirwa pasi rose mafuta omuviri iwe unoda kuita zvinhu zvishoma zvakakosha zvikuru:
- Nguva dzose cardio exercise mune yako chinangwa chemoyo yenguva yenzvimbo . Vatangi vekutanga vanogona kutanga nemazuva maviri kusvika matatu matatu e cardio (zvakadai sokufamba ) kwenguva yakareba sezvaunogona kana kusvika kusvika maminitsi makumi matatu, kuwedzera nguva yako zvishoma nezvishoma vhiki imwe neimwe. Nokuda kwekudzidzira mukati kana kupfuurira mberi, iwe unofanira kupfura kune imwe mhando yebasa mazuva akawanda evhiki kwema 30-90 maminitsi pamhando dzakasiyana-siyana. Kuita zvinenge humwe HIIT Workout pavhiki kunogona kubatsira kutora mimba yakakora.
- Simba kudzidzisa muviri wako wose kusvika kune zvitatu zvisingaenzaniswi mazuva evhiki. Kusimudza mashizha kunokubatsira kuvaka mishonga yakaonda yemisumbu iyo inogona kubatsira kuwedzera mararamiro ako uye kurasikirwa nemafuta akawanda mumuviri. Kana iwe uri wekutanga, edza simba rekudzidzisa vatangadzi kutanga uye zvishoma nezvishoma kuwedzera simba rako kupfuura nguva. Iyi yevhiki yegumi nemasere yekurasikirwa purogiramu inosanganisira zvose cardio uye simba yekudzidzira kushanda pamusoro pemwedzi mitatu uye inzvimbo yakanaka yekutanga.
- Izvo zvine utano hushoma-koriori . Iyi ndiyo inonyanya kukosha yepurogiramu yako. Kana iwe uchida chaizvo kuita basa iri, kune dzimwe nzira dzaunogona kushandisa:
- Chengetedza gwaro rekudya umo iwe unonyora pasi zvose zvaunodya kana kunwa.
- Shandisa chikafu chekudya kuti uone mazana emakoriyori amunodya zuva rega rega.
- Tanga kuchinja tsika dzakaipa nokuzvitsiva, imwe neimwe, nechisarudzo chisarudzo (michero uye veggies zvichakuzadza uye kukupa michero uye fiber).
- Ramba uine ziso paukuru hwemazana ako .
- Ita zvishoma kuchinja mazuva ose panzvimbo yekuchinja zvinhu kamwechete.
- Kuti uwane humwe hutungamiri, edza kushandisa chirongwa chekudya icho chinotora makori ako.
Izvo zvakakosha asi usakanganwa kuti kugadzirisa kushushikana kwako nekuwana kurara kwakanaka kunogona kukubatsira iwe nemuviri wenyama.
The Bottom Line
Kunyange kana iwe uchirasikirwa nemafuta, hapana chivimbo chokuti ucharasikirwa nacho kubva ku abs yako. Muviri wako unosarudza nguva, kupi uye nemafuta akawanda aucarashikirwa nawo.
Vamwe vedu havazombobvisi mafuta ose pamusoro pekunge vasina kutora mafuta mumuviri kune maitiro asina kunaka. Nguva dzose yakanakisisa kuisa pfungwa pane zvaunokwanisa kuzvidzora-zvaunodya, kukosha kwekurovedza kwaunowana uye mararamiro ako mararamiro ako.
Ita zvinoenderana nekushanda kwako uye kudya kwako uye rega muviri wako upindure pane izvozvo. Muviri wako unorasikirwa namafuta mune imwe nzira uye ndiyo nzvimbo dzakasindimara iyo inosvika pakupedzisira.
Vakawanda vedu hatingawane flat flat pasinei nokuti tinoedza zvakadini. Ndiyo chete iyo miviri yedu yakavakwa. Hazvirevi kuti uri kuita chimwe chinhu chisina kururama, ndiyo chete iyo muviri unoshanda sei.
> Sources:
> Mori MA, Thomou T, Boucher J, et al. Kuchinja miRNA kushandura kunovhiringidza brown / white adipocyte kusarudza uye kushamwaridzana ne lipodystrophy. Zvinyorwa zveKliniki Investigation . 2014; 124 (8): 3339-3351. doi: 10.1172 / jci73468.
> Patel P, Abate N. Body Fat Distribution uye Kushushikana kweUsulin. Nutrients . 2013; 5 (6): 2019-2027. doi: 10.3390 / nu5062019.