Yeuka apo mutsara wekuti 'Muffin Top' unotaurira kune chaiwo pamusoro pemuffin? Iye zvino mashoko iwayo anoita kuti zvisizvo zvive zvisinganakidze. Ndiyo mutsara wakaipa, asi, nhamo, inobata basa rakanaka rekutsanangura iyo mafuta anogumbura anokwira pamusoro pee jeans yedu.
Izvo zvinosuruvarisa kuti miviri yedu inowanzochengetedza mafuta akawanda kudarika nevha uye chiuno, kunyanya apo tinokura uye, kune vakadzi, pavanosvika kumwedzi.
Ngatitorei muffin kumusoro kubva mumuviri wenyu uye mudzoke mubheki uko kwairi.
Nei Chikafu ChaBelly?
Kune huwandu hwevamwe vanokonzera kuwedzera kwebonde mafuta. Zvinonyanyozivikanwa zvinosanganisira:
- Kuswedera kumwedzi - Dzorerai mahomoni ako nokuda kweiyo, nokuti, seestrogen inopera, ndizvo zvakaitawo kuporesa kwemaitiro emagetsi (RMR) . Kushayikwa kweesrogen kunoshandurawo kuti mafuta anopararira sei pamuviri wako ... zvinoreva, inoenda kune dumbu rako.
- Kushungurudzika - Kwete kungokonzera kushungurudzika kunokonzerwa nekudya, kunokonzera kuti miviri yedu ichengete mafuta akawanda emimba.
- Zera - Sezvatinokura, hazvisi chete mahomoni edu anoshanduka, asi mashizha edu anoshanduka uyewo hatipisi makoriki akawanda sezvatakashandisa. Kunyanya, kukuvadzwa kana mamiriro ekurapa kunogona kuita kuti muviri uve wakaoma, izvo zvinogona kuita kuti uwedzere kugara.
- Makorikori Akawanda Kwazvo - Ngatirege kukanganwa kuti kudya zvakanyanya kunogona, zvechokwadi, kunoita kuti uwedzere uye imwe yehuremu ihwohwo inogona kupedzisira yakapoteredza wako abs.
Kubvisa Muffin Top
Kana iwe wakanga uchiedza kuona kuvhara yako abs kubvisa dumbu remafuta , iwe unogona kunge usina kugumburwa nokuti ab exercises chete haishande. Mutumbi unotora simba kubva mumuviri wose paunoshandisa, kwete kungoita mishonga yauri kushanda.
Saka chii chinoshanda? Mhinduro yacho haingakushamisi: Kuve nehutano, hutsika-calori uye muviri.
Mune rumwe ruzivo, rakabudiswa muAnalals of Physical and Rehabilitation Medicine, nyanzvi dzakadzidza boka revatatu. Rimwe boka rakashandura kudya kwavo uye rakagadzirisa kushanda, rimwe boka rakaita zvakafanana pamwe nekudzidzisa simba uye rimwe raiva boka rinodzora. Iboka rine kurasikirwa kukuru, kusanganisira maziso emimba ndeboka iro rakazviita zvose - Cardio, simba yekudzidzisa uye kudya kwekudya.
Pasi payo? Iwe unoda kurasikirwa pasi rose mafuta emuviri kuti ubvise maronda ane mafuta uye basa iri rine zvose.
Your Muffin Top Workout
Izvi zvinosanganisira zvose zvaunoda kuti uve nechikwereti-chinopisa muviri muviri wose. Iyo-high-intensity cardio inobatsira iwe kupisa makoriyori uye kuwedzera yako shure kwekutsvaira , izvo zvinoreva kupisa makoriki zuva rose. Zvose muviri wekutanga uye simba rekuita zvinosanganisira mitema yakawanda uye inoda simba rakawanda, izvo zvinoreva kuti iwe uchapisa kunyange makoriki akawanda. Kuwedzera kwekoriori yaunopisa, kunyanya tinogona kutarisa kuti dumbu rakakora.
Precautions
Ona chiremba wako kana uine zvirwere kana zvirwere.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana-siyana, kettlebell (kusarudza) uye ibhozenzi
How To
- Kushamwaridzana nemaminitsi mashanu e cardio musati maita basa
- Ita maitiro sekuratidzwa, imwe pashure peimwe, kurara chete kana uchida
- Mumwe anotenderera kune-chimwe chinhu chekuita basa kana kuti kudzokorora dunhu kwenguva yakareba, kunyanya kushanda
- Pakati penguva refu, edza kushanda paNhanho 7-8 pane iyi inofanirwa kuedza
- Dzoka kana kutora mapuropa kana iwe ukazofema kana kunzwa kuti uri kushanda zvakaoma zvikuru
1 - Plyo Lunges
- Tanga mumamiriro akakomberedzwa, rutsoka rworudyi mberi, uye gumbo rekumusika kumashure. Iva nechokwadi kuti tsoka dzako dzakaparadzana zvakakwana zvokuti mabvi ako anonamatira ku 90 degrees.
- Bhodza mabvi muchipinda, uchienda pasi sezvaunogona uye kutumira muviri wakananga (kwete mberi).
- Sezvaunofunga, svetuka mumhepo uye shandura tsoka, ugoisa rutsoka rworuboshwe mberi.
- Rambai muchikwira uye muchifamba makumbo kwemaawa 30-60.
2 - Chimwe Chirafu Chakarambidzwa Nekusvika
- Ita rutsoka rumwe pane bhodhi rekudzivirira (simira pedyo nemadziro kana iwe uchida rubatsiro nekuenzanisa) uye uise mutoro mune imwe chete.
- Bvisa bhora kunze, kupfugama bondo rinotangira uye kusviba nehutoro.
- Ridza bhora mukati, simuka uye dzokorora kwema16 reps kune rumwe rutivi.
3 - Knee Smash
- Uine uremu pamakumbo akanaka, tora maoko uye udzore maoko pasi uchisimudza bhoto roruboshwe.
- Zvechokwadi unobvumirana nechoko apo iwe 'unopisa' zvisikwa pasi kuti uite basa rako.
- Enda zvishoma nezvishoma kuti uwane rimwe basa rekugadzirira kana kukurumidza kushanda kuti uwane mamwe cardio.
- Dzokorora kwemasekondi 30-60 kune rumwe rutivi.
4 - Speed Skaters
- Dzokera kurudyi sezvaunokwanisa, kuyambuka rutsoka rworuboshwe shure kwako.
- Panguva imwe chete, svika kuruboshwe kurutivi rwokunze rutsoka rwako rworudyi.
- Dzokorora kuruboshwe, uchienda zvakaderera sezvaunokwanisa pamasekondi 30-60.
5 - Goblet Squat Nekuchinja
- Kubata kettlebell kana kuremera kwakakura, kuvepa, kutumira zviuno mushure mako.
- Uya nemakumbo mukati memakumbo, kana uchigona.
- Dhinda uchishandisa zvitsitsinho kuti umire uye uende kurudyi sezvaunotora uremu uye pamusoro.
- Pasi uye kudzokorora, kushandura mativi ekudzoka kwe16.
6 - Pushups Nechirongwa Chepombi
- Mune chinzvimbo chekutsvaga, pamabvi kana zvigunwe, zvakaderera kupinda mukumanikidza kuenda zvakaderera sezvaunokwanisa.
- Chengetedza musana wakananga uye chinangwa chaicho.
- Sezvaunosundira kumusoro, shanduka pamakumbo uye utore ruoko rwakananga kumusoro pombi.
- Ita chimwe chikonzero uye udzoke kune rumwe rutivi rwemaawa 30-60.
7 - Bhuku Rokusvitsa Jacks Nechikutorera Lat
- Kubata boka rinopikisa pamusoro, svetura tsoka.
- Panguva imwechete inozarura maoko, uchisvitsa zvigunha zvako muchiuno chako.
- Dzokera kutanga uye dzokorora kwemaawa 30-60.
8 - Power Squat Ne Hammer Curl
- Tora weightweights uye uchinge uchinge uchinge uchinge uchinge uchinge udzoke muchikwata, uchidhonza zviyero kusvika muchirongwa chenyundo.
- Simuka, nemaoko achiri kuvharidzirwa uye zvishoma nezvishoma kuderedza zviyero zvezvikamu zvina.
- Dzokorora zve 16 zvakare.
9 - Zvipingamupinyi Zvitsva zveMatambudziko Pamakumbo kana Mato
- Pinda panzvimbo yepuranga, pazvigunwe (zvakaoma) kana pamabvi (zviri nyore) uye uise huremu muruoko rworudyi.
- Kubata mapuranga, uuye nehokeri kumusoro kwemuviri uye, uchibata ipapo, ita kuti ruoko rwako rwuve ruchidzoka.
- Dzokorora kwemaminitsi makumi matatu kumativi ose.
> Sources:
> Campbell W; Chinokonzera MC; Young VR; et al. Kuwedzerwa kwezvinoda simba uye kuchinja muhutano hwemuviri nekudzivirira kudzidziswa kune vakwegura vakuru. Am J Clin Nutriti. 1994; 60: 167-175.
> G. (2009). Kudzidziswa mumuviri pamwe chete nezviito zvekudya mukurapwa kwevanhu vakuru kukura. Kuenzanisa kwemitemo miviri. Anals of Physical and Rehabilitation Medicine, 52 (5), 394-413. Yakadzorerwa musi waApril 7, 2016, kubva http://www.sciencedirect.com/science/article/pii/S1877065709000360
> Ghroubi S1, Elleuch H, Chikh T. "Kudzidzisa Panyama Kunobatanidza Nedzidzo Dzakare Mukurapa Kwekukura Kwevanhu vakuru. Kuenzaniswa kweMitemo miviri." Annals of Physical and Rehabilitation Medicine 52.5 (2009): 394-413. 10.1016 / j.rehab2008.12.017. Webhu. 7 Kubvumbi 2016.
> Lovejoy J; Champagne C; de Jonge L; et al. Kuwedzerwa mafuta ekuzorora uye kuderedza simba rekushandisa mari panguva yekuchinja kwemainopausal. Int J Obes (Lond). 2008 June; 32 (6): 949-958.