Kurasika Belly Fat – Belly Melting Movements

Kurasikirwa nemafuta emudumbu ndechimwe chezvinangwa zvevanhu vazhinji. Saka, "sei kunyungudutsa dumbu munguva pfupi?" mubvunzo unomuka. 

Vanhu nhasi vakabatikana zvikuru. Haakwanise kusimudza musoro kubva pakumhanya mhanya. Sezvaunoziva, isu hatisi kunyatso kurovedza muviri. Isu tinoda zvakare chikafu chisina mafuta, chikafu chine mafuta ...

Sei ndiri kutaura izvi? Nekuti zvese izvi zvinhu zvinosanganisa uye zvinokonzeresa kuwedzera uremu nekufamba kwenguva. Huzhinji hwehuremu hunounganidzwa munzvimbo yedumbu. 

Nzvimbo yedumbu yemuviri ndiyo inochengeterwa mafuta mazhinji. Iva nechokwadi, izvi zvinoshungurudza zvikuru. Ndiani anoda kuti dumbu ribude kunze kwehembe dzake? 

Toti tiri munhu asina basa nechitarisiko uye dumbu redu hombe haritinetse? Zvakadini noutano hwedu? Belly mafuta anokuvadza zvikuru utano hwedu. Nokuti mafuta akaunganidzwa munzvimbo iyoyo anokoka zvirwere zvakawanda zvisingaperi. Semuyenzaniso; mafuta echiropa chirwere, chirwere cheshuga uye high blood pressure...

Kuti unyunguduse dumbu, iwe unofanirwa kubhadhara kune zvaunodya. Unofanira kuita kurovedza muviri zuva nezuva. Saka "chii chimwe chandingaite?" Kana iwe uchinetseka, ndinofunga uchaverenga chinyorwa chedu nekufarira. Muchinyorwa, ini ndichabata pane zvese zvaunoda kuziva nezvazvo, kubva kune chikafu chinonyungudutsa mudumbu mafuta kusvika kudumbu rinonyunguduka mafambiro.

Nekuteerera kune zvaunodya uye kuita kurovedza muviri zuva nezuva, unogona kunyungudutsa dumbu rako. Iwe unogona kuwana zvese zvese nezvenyaya iyi mune yedu chinyorwa.

Chii Chinokonzera Belly Fat?

Kuti unyungudise mafuta emudumbu, unofanira kutanga waziva kuti sei pane mafuta munzvimbo iyoyo. Kuziva chikonzero kuchaita kuti zvive nyore kuwana mhinduro. Tinogona kunyora zvikonzero zvedumbu mafuta sezvinotevera;

Kuchinja kweHormonal: Mahomoni anoita basa rinokosha pakuona kugoverwa kwemafuta mumuviri. Iko kusaenzana kwehomoni kunogona kuitika, kuwedzera nzara, kuderedza metabolism uye kukonzera kushungurudzika, zvichiita kuti kuumbwa kwemafuta mudumbu.

Genes: Kana munhu aine kufutisa mumajini ake, anowanzo kuunganidza mafuta munzvimbo yedumbu.

Stress: Kushungurudzika kunokonzera kuwedzera cortisol mazinga. Nokudaro, kushandiswa kwezvokudya kunowedzera uye dumbu rinotanga kukora.

Kushaya hope: Kushaya hopeInowedzera kugadzirwa kwehomoni dzekushushikana mumuviri. Izvi zvinotungamira kuhuremu hwese.

Shuga zvekudya uye zvinwiwa: Izvi zvine huwandu hwakawanda hwezvinowedzera, zvinochengetedza uye zvekugadzira mavara zvinogona kukonzera dumbu mafuta.

Doro: Doro rinoputswa kuita shuga mumuviri. Shuga yakawandisa inoshanduka kuita mafuta. Shuga yakawandisa kubva kudoro inotungamirira mukuzvimba uye, maererano naizvozvo, kufutisa mudumbu.

Trans mafuta: Trans mafutandiwo mafuta asina kunaka anowanikwa muzvokudya zvakakangwa uye zvakakangwa. Iine zvipo zvakakosha pakuunganidza mafuta munzvimbo yedumbu.

Kusaita basa: Kusashanda kunokonzerawo mafuta munzvimbo yedumbu. Hupenyu hwekugara ndicho chikonzero chikuru chekuwedzera kwehuwandu hwekufutisa pasi rese. 

Kudya kwakaderera kweprotein: Kudya mapuroteni mashoma kunoita kuti zviome kupisa mafuta emudumbu. Kudya mapuroteni mashoma kunokonzera kushushikana, kuzvimba, kuwedzera muchetura uye kunonoka metabolism.

Kuenda kumwedzi: Vakadzi vanoenda kumwedzi vanosangana nekuchinja kwehomoni. Munguva iyi, mafuta emudumbu munharaunda yevakadzi inokonzerwa nekuumbwa kwekunetseka nekuda kwekuwedzera kwemazinga e cortisol.

Low fiber kudya: Kushandisa fiber shoma kunounza uremu, kunyanya munzvimbo yedumbu. Fiber inowedzera satiety. Inodzivirira kuunganidzwa kwemafuta emudumbu nekupa kufamba kwechituru mukoloni.

Chii chinofanira kuitwa kunyungudutsa mudumbu mafuta?

Belly mafuta anowanikwa mukati medumbu remudumbu uye anotenderedza nhengo dzemukati. Kana dumbu rako richibuda uye chiuno chako chakafara, zvinogona kutaurwa kuti pane mafuta munzvimbo yedumbu.

Kuwanda kwekuzora uku, ndiko kuwedzera njodzi yekusangana nematambudziko ehutano. Zvino "chii chinofanira kuitwa kunyungudutsa mudumbu mafuta?" Ngatitsvage mhinduro.

low carb diet

• Zvokudya zvakaderera-carb ndiyo imwe yenzira dzinoshanda dzekurasikirwa nemafuta emudumbu. Zvidzidzo zvakawanda zvakaratidza kuti kudya kwakaderera-carb kunonyanya kubudirira pakurasikirwa nemafuta emudumbu pane kudya kwakaderera-mafuta.
• Pakati pezvokudya zvakaderera-carb, ketogenic diet ndiyo inonyanya kushanda pakurasikirwa nedumbu mafuta.
• ketogenic kudyainoderedza zvakanyanya makhahydrates. Izvi zvinokuisa iwe mune yakasikwa metabolic mamiriro anonzi ketosis.

kurovedza muviri

• Kugara uchirovedza muviri inzira huru yekurasikirwa nemafuta emudumbu. Kazhinji cardio- Mhando iyi yekurovedza muviri, inozivikanwa se
• Zvidzidzo zvakawanda zvakaratidza kuti aerobic exercise inogona kubatsira kurasikirwa nemafuta emudumbu kunyangwe pasina kudya. 
• Kuchengeta maekisesaizi enguva dzose pamwe chete nekudya kunovaka muviri kunoshanda zvakanyanya pakurasikirwa nemafuta emudumbu pane kuita maekisesaizi kana kudya chete.

Fibrous foods

• Fiber inobatsira kunyungudutsa dumbu nekudzvanyirira kuda kudya. Semuenzaniso, zvidzidzo zvinoratidza kuti mapfupi-cheni fatty acids anobatsira kukwidza mazinga echolecystokinin, mahomoni ekuzara seGLP-1 uye PYY.
• Fiber ndiyowo hormone yenzara. ghrelin inoderedza mazinga ehomoni. Mbeu yeflakisi, Mbambaira, nyemba uye zviyo zviri pakati pezvokudya zvakanakisa zvefiber.

kudya mapuroteni

• Puroteni ndiyo inonyanya kukosha yekurasikirwa kwemafuta. Kudya mapuroteni akawanda kunogutsa nzara nekuwedzera mazinga emahomoni ekuguta GLP-1, PYY, uye cholecystokinin. Inoderedza mwero wehomoni yenzara ghrelin.
• Zvidzidzo zvakaratidza kuti protein inomhanyisa metabolism uye izvo zvinoreva kuderedza uremu uye Yakaratidza kuti inopa kunyunguduka kwedumbu. 
• Kuti uwedzere kudyiwa kweprotein, shandisa protein sosi pakudya kwega kwega. Nyama, hove, mazai, mukaka, nyemba uye whey zvokudya zvine mapuroteni akawanda.

ganhurira shuga

• Shuga haina hutano. Iyo ine macalorie akawanda uye haina zvimwe zvinovaka muviri. Kudya zvakanyanya kunokonzera uremu.  
• Shuga ine inenge 50% fructose. Huwandu hukuru hwefructose hunoshandurwa kuita mafuta nechiropa.
• Izvi zvinokonzera kuwedzera kwemafuta emudumbu. Naizvozvo, kudya shuga shoma uye fructose inzira inoshanda yekurasikirwa nemudumbu mafuta. 
• Kunwa shuga, miriwo mitsva, michero, nyama yakaonda uye hove Iwe unogona kuzvideredza nekudya zvekudya zvepanyama zvakadai se

kurega doro

• Kunwa doro rakawandisa kunokuvadza kune zvose hutano uye chiuno. 
• Zvidzidzo zvakawanda zvakaratidza kuti kunwa doro rakawandisa kunoita kuti mafuta achengetwe semafuta emudumbu. 
• Kana iwe uchida kurasikirwa nemafuta emudumbu nekukurumidza sezvinobvira, kuderedza doro kana kutorega zvachose.

dzivisa mafuta emafuta

• Trans mafuta haana kunaka. Iwo rudzi rwemafuta ekugadzira anogadzirwa nekupomba haidrojeni mumafuta emuriwo. Trans mafuta Haisi kuipa nekukurumidza uye ine hupenyu hurefu hwesherufu.
• Ndosaka ichiwedzerwa kune zvakabikwa uye zvekudya zvakagayiwa semachipisi embatatisi. 
• Zvidzidzo zvakaratidza kuti trans mafuta anowedzera mudumbu mafuta uye anogona kukonzera matambudziko mazhinji ehutano.
• Nekugara kure neizvi, chengetedza hutano hwako uye kubvisa dumbu rako.

Wana zvakakwana uye zvemhando yekurara

• Kurara zvakanaka kunobatsira zvikuru kune hutano hwese. Zvidzidzo zvakaratidza kuti kushayikwa kwekurara kunowedzera njodzi yekuunganidza mafuta munhengo dzemukati.
• Pane zvinopesana, kuwana zvakakwana uye kurara kwakanaka kunobatsira kunyungudutsa mafuta edumbu.

Wana kushushikana mupfungwa

• stress uye kufunganyandiwo matambudziko anowanzobata vanhu vakawanda. Inogona kukurudzira adrenal glands emuviri kuburitsa yakawanda yehomoni yekushushikana, cortisol.
• Zvidzidzo zvakaratidza kuti yakawandisa cortisol inogona kuwedzera mudumbu mafuta kuchengetedza. Uyezve, kuramba uchinetseka kunogona kukonzera kudyisa, zvichiita kuti mamiriro acho awedzere.

Kushandisa probiotics

• probioticsmabhakitiriya mhenyu anobatsira mudumbu uye hutano hwekugaya. Izvi zvinowanikwa muzvokudya zvakadai seyoghurt, kefir, uye sauerkraut. 
• Zvimwe zvidzidzo zvinotaura kuti mamwe maprobiotics anokurudzira kuora muviri uye kuderedza visceral mafuta.
• Mukuwedzera, inobatsira kusimudza ANGPTL4, puroteni inogona kubatsira kuderedza kuchengetedza kwemafuta.
• Zvidzidzo zvakaratidza kuti mamwe mabhakitiriya eprobiotic anobva kumhuri ye "Lactobacillus" yakadai se "Lactobacillus fermentum", "Lactobacillus amylovorus" uye kunyanya "Lactobacillus gasseri" inogona kubatsira nemafuta emudumbu.

Nzira yekutsanya kwepakati

• Kutsanya kwepakati inzira inoshanda yekuderedza uremu. Icho chimiro chekudya chinosanganisira kutenderera pakati penguva dzekudya nekutsanya.
• Kusiyana nekudya, kutsanya kwepakati hakuregi chero chikafu. Zvinotarisa paunofanira kuzvidya. Kutevera madyiro ekudya, iwe kazhinji unodya zvishoma uye unodya mashoma macalorie.
• Zvidzidzo zvinoratidza kuti kutsanya kwepakati kunoshanda zvakanyanya pakurasikirwa nemafuta emudumbu.

nokuda kwemvura yakawanda

• Kunwa mvura itsika inokosha kuti muviri wedu uite mabasa awo ese.
• Kunwa mvura kunochenesa muviri. Inobatsira kunyungudutsa mafuta emudumbu nekubvisa chepfu kubva mumuviri.
• kunwa mvura yakawanda Unoziva here kuti inogona kusveta havi? 
• Unogona kuedza. Kana kunwa girazi remvura kana uine nzara. Mushure mekumirira kwechinguva, uchaona kuti nzara yako yapera. 
• Kana wapera kudya, uchadya zvishoma. 
• Paunodya zvishoma, kudya kwako kwekoriori kwezuva nezuva kuchaderera. 
• Nokufamba kwenguva, iwe ucharasikirwa uremu uye mudumbu mafuta anotanga kunyunguduka. Usakanganwa kunwa 6-8 magirazi emvura pazuva.

Zvokudya Zvinonyungudutsa Belly Fat

Unoda kunyungudutsa mafuta edumbu. Saka uchadyei? Zvimwe zvekudya zvinoshanda kunyanya panzvimbo yedumbu uye zvinonyunguduka. Zvino ngatitarisei zvokudya zvinonyungudutsa mafuta emudumbu.

Cherry

• Muchidzidzo chakaitwa paYunivhesiti yeMichigan, Cherry Kudya kwakawanikwa kudzikisa zvinobudirira zviratidzo zve metabolic syndrome uye chirwere chemoyo. 
• Inowedzera njodzi yekuchengetedza mafuta emudumbu, pamwe ne metabolic syndrome, chirwere cheshuga, uye chirwere chemoyo.
• Cherry inobatsira kuderedza cholesterol mumuviri. Nokudaro, inopa kuderedzwa kukuru kwemafuta emuviri.

maapuro

• maapuro, kunzwa kuguta beta caroteneYakapfuma mu phytosterols, flavonoids uye fiber. Izvi zvinodzivirira kudyisa.
• Pectin, iyo yakasikwa musanganiswa wemaapuro, inomhanyisa maitiro ekurasikirwa. 
• Pectin-rich michero inoda kunyanya kutsenga. Kana pectin inonyungudika mudumbu, inoumba gel-sechinhu chinobata mafuta uye chikafu checholesterol.

yekotapeya

• Iyo yakakura sosi yemafuta ane hutano senge polyunsaturated uye monounsaturated mafuta, avocados anobatsira kurasikirwa nemudumbu pasina nguva.
• Iyo yakakwira fiber yechibereko ichi inodzivirirawo kudyisa.

madomasi

• madomasi Iine musanganiswa unonzi "9-oxo-ODA" unoshanda mukuderedza lipids yeropa uye kudzora mafuta emudumbu.
• Iyo ine simba antioxidant mumuriwo uyu. lichopeneInoderedza cholesterol, inorwisa kenza uye inoderedza wrinkles.
• Kuti upise mafuta emudumbu zvinobudirira, chengeta madomasi patafura yako ari mbishi uye akabikwa.

Cucumber

• CucumberIcho chikafu chakaderera-calori uye chikafu chinozorodza.
• Kudya gaka zuva rega rega kunobatsira kukurumidza kuderedza uremu uye kubvisa chepfu inokuvadza yakavanzwa nehurongwa hwekugaya kubva mumuviri.
• Nokudaro, mafuta emudumbu anopiswa nokukurumidza.

Celery

• Zadza ndiro yako nemuriwo wemashizha akasvibira senge celery kuti ubvise mafuta emudumbu. 
• Celery ine huwandu hwakawanda hwefiber. Iyo yakanyanya kuderera mumakori uye inokurumidza kupera uremu. Iine huwandu hwakawanda hwevhitamini C uye calcium.
• Inwa hafu yegirazi remuto we celery usati wadya masikati kana kudya kwemanheru kuti uchenese muviri wako wese system. Iwe unogona kuishandisa zvakare mumasaladhi kana soups.

bhinzi

• Kudya mhando dzakasiyana dzebhinzi nguva dzose kunobatsira zvikuru pakurasikirwa nemafuta emudumbu. 
• Iyo inobatsirawo kukudziridza tsandanyama uye kugadzirisa kugaya. 
• Bhinzi inodzivirirawo kudyisa nekuchengeta dumbu rakaguta kwenguva yakareba.
• Bhinzi inzvimbo ine soluble fiber. Iyi fiber inonyanya kunanga mafuta emudumbu. Inobatsira kuputsa mafuta akawandisa. Huremu hwakawandisa hwakachengetwa mudumbu hunoburitswa kubva mumuviri.

visi

• Watermelon chimwe chezvakanakisa zvekudya zvekunyungudutsa mafuta edumbu. Iyo ine macalorie mashoma uye ine 91% yemvura.
• Kana iwe ukadya watermelon pakudya kwemanheru, iwe unenge wakaguta usina kuwana macalorie akawanda. Mukuwedzera, zvinoita kuti unzwe wakakwana kwenguva yakareba.
• Nezvimiro izvi, zvinobatsira kuderedza uremu uye nekudaro kunyungudutsa mafuta edumbu.

Almond

• AlmondIine huwandu hwakawanda hwemafuta ane hutano. Monounsaturated uye polyunsaturated mafuta. Zvose zvinopa kuoma. Inodzivirirawo kubva kuzvirwere zvemoyo.
• Iyo yakakwira magnesium yemukati chinhu chakakosha chekuvaka tsandanyama. 
• Kuvaka mhasuru yakawanda kunobatsira kupisa dumbu mafuta nekukurumidza.

chihenge

• chihengeIcho chimwe chezvokudya zvinonyanya kushanda pakurasikirwa nedumbu mafuta. 
• Muchero wekupisa uyu une enzyme inonzi bromelain, ine simba rekurwisa kuzvimba. 
• Iyi enzyme inobatsira kuisa puroteni inodzikamisa bhatani redumbu.

Kufamba Kunonyungudisa Dumbu Here?

Kuti uve mutano, ita maekisesaizi nguva dzose kwakakosha. Izvi zvinodaro nekuti kurovedza muviri kunodzikisa njodzi yekukudziridza hutano hwakadai sechirwere chemoyo, chirwere cheshuga, uye gomarara.

Kuita maekisesaizi hakungobatsiri kuti urarame hupenyu hurefu uye hune hutano, asiwo kunobatsira kuderedza uremu.

Kufamba inzira huru yekurovedza muviri yaunogona kuita chero nguva, chero kupi, njodzi yakaderera uye inowanikwa nevanhu vazhinji. Saka kufamba kunonyungudisa dumbu here?

Kufamba kunopisa macalorie

• Kuwedzera maekisesaizi nekufamba kunobatsira kupisa mamwe macalorie. Nokudaro, mafuta emudumbu anonyunguduka.

Inopa kuchengetedzwa kwemhasuru

• Apo vanhu vanoderedza kudya kwavo kwekoriori uye kuderedza uremu, vanorasikirwa nemhasuru pamwe nemafuta emuviri.
• Maekisesaizi, akadai sokufamba, anobatsira kurwisa mhedzisiro iyi nekuchengetedza tsandanyama isina kuonda paunenge uchirasikirwa uremu. 
• Pamwe chete nekurasikirwa kwehuremu, kuchengetedzwa kwemhasuru kunowedzera metabolism uye kunoita kuti zvive nyore kunyungudutsa mudumbu mafuta.

Kupisa mafuta emudumbu

• Kuwanda kwemafuta ekuchengetedza mudumbu kunowedzera njodzi yechirwere cheshuga 2 uye chirwere chemwoyo.
• Kufutisa kwemudumbu kunowanzoitika muvarume vane chiuno chinodarika masendimita 102 uye muvakadzi vane chiuno chinodarika masendimita makumi masere nemasere uye chinoisa njodzi kuutano.
• Imwe yedzakanakisa nzira dzekunyungudutsa mafuta aya kuita maerobic maekisesaizi sekufamba nguva dzose.

Belly Melting Movements

Belly mafuta ndiwo mafuta akasindimara zvakanyanya. Zvakaoma kunyunguduka pamwe nekusava neutano. Sezvatataura pamusoro apa, kuitira kuti urasike mudumbu mafuta, kutanga kune zvose, zvakakosha kuchinja kudya. Izvi chete hazvina kukwana. Zvichava zvakanyanya kuoma kubvisa mafuta akasindimara munzvimbo iyoyo pasina kuita dumbu rinonyunguduka mafambiro.

Iye zvino ngatitarisei nekukurumidza dumbu kurasikirwa kwemafuta mafambiro uye maitiro ekuzviita.

kwete: Ita maekisesaizi ekudziya-up kwemaminetsi gumi usati watanga maekisesaizi ekupisa mafuta mudumbu. Mushure mekunge mhasuru dzadziya, tora kuzorora kwemasekondi gumi uye tanga maekisesaizi anotevera.

Kunyepa gumbo simudza

• Rara pameti. Isa zvigunwe pasi pehudyu, muchindwe wakatsetseka pasi. 
• Simudza tsoka zvishoma kubva pasi, tarisa padenga. Iyi ndiyo nzvimbo yekutanga.
• Simudza makumbo ose 90 degrees uye zvishoma nezvishoma udzikise pasi.
• Simudza makumbo ako zvakare usati wabata pasi. Ita matatu matatu ekudzokorora gumi nemashanu.

Makumbo mukati nekubuda

• Gara pameti. Isa maoko ako kumashure kwako maoko ako akafuratira pameti. 
• Simudza makumbo ako kubva pasi uye sendamira kumashure zvishoma. Iyi ndiyo nzvimbo yekutanga.
• Pinza makumbo ose mukati. Panguva imwecheteyo, hunza muviri wako wepamusoro pedyo nemabvi ako.
• Dzokera kunzvimbo yekutanga. Dzokorora ka20.

fura

• Rara pameti. Isa zvanza pasi pehudyu.
• Simudza musoro wako, musana nemakumbo kubva pasi. Iyi ndiyo nzvimbo yekutanga.
• Dzikisa gumbo rako rekuruboshwe. Usati wabata pasi, simudza gumbo rako rekuruboshwe uye udzikise gumbo rako rerudyi.
• Ita izvi kufamba ka12 kuti upedze seti. Ramba uchiita seti nhatu. 

Curling

• Rara pamubhedha, pfugama namabvi ako uye isa tsoka dzako pasi.
• Isa zvigunwe kuseri kwenzeve. Bata kumashure kwemusoro nezvimwe zvigunwe. 
• Simudza musoro wako kubva pasi. Iyi ndiyo nzvimbo yekutanga.
• Tanga kufamba nekupeta uye kuedza kusvika pamabvi ako nemusoro wako.
• Dzokera kunzvimbo yekutanga.
• Iva nechokwadi chekufema paunenge uchipeta nekufemera pamusoro paunenge uchidzika.
• 1 seti ine kudzokorora gumi nembiri. Ita seti mbiri.

bhasikoro kurovedza muviri

• Rara pameti, pfugama namabvi ako uye simudza tsoka dzako kubva pasi.
• Isa zvigunwe kuseri kwenzeve. 
• Bata kumashure kwemusoro nemimwe minwe. 
• Simudza musoro kubva pasi. Iyi ndiyo nzvimbo yekutanga.
• Sunda gumbo rako rekuruboshwe pasi uye riwedzere kutwasuka. 
• Curl uye tendeukira kurudyi panguva imwe chete. Edza kubata gokora rako rekuruboshwe nebvi rako rekurudyi.
• Bhenda kumashure uye udzose gumbo rako rekuruboshwe kunzvimbo yakakotama.
• Ita zvakafanana nerimwe gumbo. Ita maviri seti ekudzokorora gumi nemaviri.

Shuttle

• Rara pamubhedha, pfugama namabvi ako uye isa zvitsitsinho zvako pameti. 
• Isa maoko ako kumashure kwemusoro wako. 
• Simudza musoro wako nemapendekete kubva pasi uye tarisa kumusoro padenga. Iyi ndiyo nzvimbo yekutanga.
• Shandisa simba rako repakati kusimudza muviri wako kubva pasi uye uuye munzvimbo yekugara.
• Zvishoma nezvishoma dzokera kunzvimbo yekutanga. Ita maviri seti ekudzokorora gumi nemaviri.

kaviri pasi

• Rara pameti. Simudza maoko ako pamusoro pemusoro wako. Iyi ndiyo nzvimbo yekutanga.
• Simudza muviri wako wepamusoro, uchichengeta musana wako nemutsipa mumutsara. Simudza tsoka mbiri kubva pasi panguva imwe chete.
• Edza kubata mabvi ako nemaoko ako.
• Dzokera kunzvimbo yekutanga. Ita matatu matatu ekudzokorora gumi nemaviri.

cross body gomo kukwira

• Pinda munzvimbo yepuranga. Nokuda kwechinzvimbo ichi, rara nechiso pasi pameti. Nerutsigiro rwemagokora nezvigunwe, simuka zvishoma kubva pameti.
• Chengeta magokora ako zvakananga pasi pemapfudzi ako. 
• Chengetedza mutsipa wako, kumashure uye chiuno mumutsara wakatwasuka. Usasimudza uye usakotama. Iyi ndiyo nzvimbo yekutanga.
• Simudza rutsoka rwako rwerudyi kubva pasi, pfugama ibvi rako uye uuye naro pedyo nerutivi rworudyi rwechipfuva chako.
• Dzorera rutsoka rworudyi kunzvimbo yekutanga. Iye zvino simudza rutsoka rworuboshwe kubva pasi, pfugama ibvi uye uuye naro pedyo nerutivi rworuboshwe rwechipfuva chako.
• Kurumidza uye kunyepedzera kumhanya. Ita 2 seti ye25 reps.

Burpee

• Mira wakatwasuka tsoka dzako dzakaita upamhi hwemafudzi.
• Benda mabvi ako uye isa maoko ako pasi. Ngatidaidze iyo "datya" chinzvimbo chekujekesa.
• Svetukira kumusoro uye sunda makumbo ese kumashure. Pinda munzvimbo yekusundira kumusoro.
• Svetuka mukati uye dzokera kune "frog" chinzvimbo.
• Svetuka wakamira uye tambanudza maoko ako pamusoro pemusoro wako.
• Gara zvinyoro pasi.
• Dzokera munzvimbo yedatya, wozodzokera kunzvimbo yekusundira kumusoro. Ita 3 seti ye8 reps. 

side plank movement

• Pinda munzvimbo yakarara nerutivi rwako rwerudyi. Isa rutsoka rwako rworuboshwe rutsoka rworudyi uye pasi.
• Isa gokora rako pasi pefudzi rako uye ruoko rweruboshwe pamusoro pechiuno chako.
• Simudza chiuno kubva pasi. Musana unofanirwa kuenderana nemutsipa uye musoro.
• Chengetedza nzvimbo iyi kwe30-60 seconds. Ramba uchifema.
• Dhaunirodha muviri wako. Tora kuzorora kwemasekondi gumi, shandura mativi uye uite zvakafanana nerimwe divi. 
• Imwe seti yechiitwa ichi yakakwana kune vanotanga. Iwe unogona kuwedzera nguva uye seti sezvaunofambira mberi.

Kupfupikisa;

Pane nzira dzakareruka dzaunogona kutevera kuti urasikirwe nedumbu mafuta. Chokutanga pane zvose, kana iwe uchizodya yakaderera-calori uye kuzadza zvokudya. Chinonyanya kukosha chezvikafu izvi mapuroteni uye fiber chikafu.

Shuga inofanirawo kudziviswa. Muvengi akaipisisa wehutano hwako uye chitarisiko chemuviri. Kunyangwe nekucheka shuga wega, iwe unenge waenda kure kure nekurasikirwa nemudumbu mafuta.

Iva nechokwadi chekudya zviduku zvishoma maawa 3-4 kuti zvive nyore kugaya uye kuderedza kushungurudzika mumuviri. Izvi zvinoderedza mikana yako yekunyanya kunzwa nzara uye kurwisa chikafu.

Uye ngatisakanganwe kurovedza muviri kunyungudutsa akasindimara dumbu mafuta. Kugara uchirovedza muviri, sekufamba, kunobatsira kubvisa mafuta emudumbu. Iwe unogona kupisa mafuta nekukurumidza nekuita dumbu rekunyungudika mafambiro.

Kwakabva: 1 2, 3, 4, 5