Kumbukirani pamene mawu oti 'Muffin Top' amatanthauza pamwamba kwenikweni ya mufini? Tsopano mawu amenewa amachititsa kuti anthu aziona zinthu zosangalatsa. Ndizoonongeka, koma, mwatsoka, zimakhala ndi ntchito yabwino yofotokozera mafuta okhumudwitsa omwe amataya pamwamba pa jeans yathu.
N'zomvetsa chisoni kuti matupi athu amasunga mafuta ochulukirapo pamtunda ndi m'chiuno, makamaka pamene tikulamba , komanso kwa amayi, pamene amatha kusamba.
Tiyeni titenge mphukira pamwamba pa thupi lanu ndi kubwerera ku bakery komwe ili.
N'chifukwa Chiyani Mafuta a Belly?
Pali owonjezera omwe amapereka mafuta owonjezera m'mimba. Zowonjezereka zimaphatikizapo:
- Kusuta kwa Mimba - Lembani mahomoni anu chifukwa ichi, monga estrogen kuchepa, momwemonso kupuma kwanu kwa kuchepetsa mphamvu (RMR) . Kuperewera kwa estrojeni kumasintha momwe mafuta amafalikira kuzungulira thupi lanu ... kutanthawuza, limasunthira mimba yanu.
- Kupanikizika - Osangowonjezera nkhawa chifukwa chodetsa nkhawa, zimapangitsa matupi athu kusunga mafuta ambiri m'mimba.
- Zaka - Pamene tikulamba, mahomoni athu amasintha, koma timasinthasintha timasintha komanso sitimatentha makilogalamu ambiri monga momwe tinkakonda. Komanso, kuvulala kapena matenda amatha kuchita zovuta zolimbitsa thupi, zomwe zingapangitse kukhala wodwala.
- Ma Calories Ochuluka - Tiyeni tisaiwale kuti kudya kwambiri kungathe kukulemetsani ndipo zina za kulemera kwake zimathera pomwepo.
Kuchotsa Top Muffin
Ngati mwakhala mukuyesera kuti muwone kuti aphunzitseni abs kuti muchotse mafuta a mimba , mwinamwake simungathe kukhumudwa chifukwa ntchito za ab abwenzi sizigwira ntchito. Thupi limatulutsa mphamvu ku thupi lonse pamene mukuchita masewera, osati minofu yomwe mukugwira.
Ndiye kodi amagwira ntchito yanji? Yankho silidzakudabwitsani: Zakudya zathanzi, zotsika kwambiri komanso zolimbitsa thupi.
Mu phunziro limodzi, lofalitsidwa mu Annals of Physical and Rehabilitation Medicine, akatswiri anaphunzira gulu la anthu atatu. Gulu limodzi linasintha zakudya zawo ndipo linagwiritsanso ntchito ntchito, gulu limodzi linagwira chimodzimodzi pamodzi ndi maphunziro amphamvu ndipo wina anali gulu lolamulira. Gulu lomwe linali ndi kulemera kwakukulu, kuphatikizapo mafuta a m'mimba ndi gulu limene linapanga zonse - Cardio, maphunziro amphamvu ndi kusintha kwa zakudya.
Pansipa? Muyenera kutayika mafuta onse a thupi kuti muchotse mafuta a m'mimba ndipo izi zimakhala ndi zonsezi.
Ntchito Yanu Yopambana ya Muffin
Ntchitoyi imaphatikizapo zonse zomwe mukufunikira kuti muwononge thupi lonse. Mpweya wotsika kwambiri wa cardio umakuthandizani kutentha makilogalamu ndi kuonjezera kutentha kwanu, zomwe zikutanthauza kutentha kwambiri ma calories tsiku lonse. Zomwe thupi limagwirira ntchito ndi mphamvu zimaphatikizapo magulu angapo a minofu ndikufuna mphamvu yowonjezera, zomwe zikutanthawuza kuti muwotcha mafuta owonjezera. Mafuta owonjezereka omwe mumayaka, kwambiri tikhoza kuwongolera kuti mafuta amimba.
Kusamala
Onani dokotala wanu ngati muli ndi matenda kapena matenda.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, kettlebell (mwachangu) ndi mpira wa masewera olimbitsa thupi
Bwanji
- Sangalalani ndi mphindi zisanu zokha musanayambe kugwira ntchito
- Chitani zochitika monga momwe zasonyezera, imodzi pambuyo pake, kupumula pokhapokha ngati mukufunikira
- Chitani dera limodzi kuti_kuchita masewera olimbitsa thupi kapena kubwereza dera kwa ntchito yayitali, yowonjezera kwambiri
- Pakati pazitali zapakati, yesetsani kugwira ntchito pa Mzere 7-8 pazomwe mukuganiza kuti mukuchita
- Bwererani kapena mutenge nthawi ngati mutapuma kapena mukuganiza kuti mukugwira ntchito molimbika kwambiri
1 - Mapulogalamu a Plyo
- Yambani muyeso yambiri, mwendo wakutsogolo kutsogolo, ndi mwendo wamanzere kumbuyo. Onetsetsani kuti mapazi anu ali kutali kwambiri moti maondo anu akugwa mpaka madigiri 90.
- Lembani maondo anu mumtunda, mutsike m'munsi momwe mungathere ndi kutumiza thupi molunjika (osati patsogolo).
- Pamene muthamanga, dumphirani mumlengalenga ndikusinthasintha mapazi, mutenge phazi lakumanzere.
- Pitirizani kudumphira ndikusintha mapazi kwa masekondi 30-60.
2 - Chakudya Chamodzi Chotsalira Ndi Kufikira
- Ikani phazi limodzi pa mpira wochita masewera olimbitsa thupi (imani pafupi ndi khoma ngati mukufuna thandizo moyenera) ndi kulemera mu dzanja lomwelo.
- Pukuta mpirawo, ukugudubuza bondo kutsogolo ndi kulemera kwake.
- Lembani mpira mkati, imirirani ndi kubwereza maulendo 16 kumbali iliyonse.
3 - Ndibwino kuti mukuwerenga Knee Smash
- Ndi kulemera kwa mwendo wakumanja, tambasulani mikono ndikukweza manja pamene mukukweza bondo lakumanzere.
- Khalani ndi mgwirizano wa abs pamene mukuphwanya 'mphotho kuti mugwire ntchito yanu.
- Pitani pang'onopang'ono kuti mutenge ntchito yowonjezera kapena mufulumire ntchito kuti mutenge cardio yambiri.
- Bwerezani masekondi 30-60 kumbali iliyonse.
4 - Kuthamanga maulendo
- Pita kumanja kudzanja lako lamanzere.
- Pa nthawi yomweyo, fikira mkono wakumanzere kupita kunja kwa phazi lanu lakumanja.
- Bwezerani kumanzere, mutsika kwambiri momwe mungathe kwa masekondi 30-60.
5 - Mbalame Yogwira Ndi Kuzungulira
- Kutenga kettlebell kapena kulemetsa kwakukulu, kumenyera, kutumiza mchiuno kumbuyo kwako.
- Bweretsani zitsulo mkati mwa ntchafu, ngati mungathe.
- Yesetsani kupyolera pa zidendene kuti muyimirire ndikuyang'ana kumanja pomwe mutenga kulemera kwake.
- Pewani ndi kubwereza, kusinthana mbali kwa 16 kubwereza.
6 - Pushups Ndi Mbali Yake
- Pogwira ntchito, pamadzulo kapena kumapazi, khalani pansi pamtunda momwe mungathere.
- Sungani kumbuyo molunjika ndipo pachimake mukugwira nawo ntchito.
- Pamene muthamanga, sinthasintha pa mapazi ndikugwira dzanja molunjika pambali.
- Chitani chinthu china ndi kubwereza kumbali inayo kwa masekondi 30-60.
7 - Mipukutu Yokwera Bulu Ndi Chikoka Chaku Lat
- Pogwiritsa ntchito gulu lakumbuyo, muthamangire mapazi.
- Pa nthawi yomweyi mutsegule manja, ndikubweretsani zikhomo zanu m'chiuno mwanu.
- Bwererani kuyamba ndi kubwereza masekondi 30-60.
8 - Mphamvu ya Mphamvu Ndi Pulogalamu Yamadzi
- Gwiritsani heavyweights ndikugwedeza pang'ono minofu pamene mukulowa mu squat, kukoketsani zolemera mpaka muzowola nyundo.
- Imani mmwamba, ndi manja omwe adagwedezeka ndipo pang'onopang'ono muchepetse zolemera pazinayi zina.
- Bwerezani mobwerezabwereza 16.
9 - Zowopsa Zowopsa kwa Triceps pa Zamphepete Kapena Zam'manja
- Lowani pamalo apulumu, kumapazi (zovuta) kapena mawondo (zosavuta) ndi kulemera mu dzanja lamanja.
- Pogwiritsa ntchito malowa, bwerani mmwamba pafupi ndi thupi lanu, ndipo mutagwire pamenepo, yongolerani mkono wanu.
- Bwerezani masekondi 30 kumbali iliyonse.
> Zotsatira:
> Campbell W; Choipa MC; Young VR; et al. Zowonjezera mphamvu zowonjezera komanso kusintha kwa thupi ndi kukana maphunziro akuluakulu. Am J Clin Nutr. 1994; 60: 167-175.
> G. (2009). Maphunziro a thupi kuphatikizapo zakudya zothandizira anthu okalamba kwambiri. Kuyerekezera ma protocol awiri. Annals of Medicine and Rehabilitation Medicine, 52 (5), 394-413. Inabweranso pa April 7, 2016, kuchokera ku http://www.sciencedirect.com/science/article/pii/S1877065709000360
> Ghroubi S1, Elleuch H, Chikh T. "Kuphunzitsidwa kwa thupi kuphatikizapo ndondomeko za zakudya m'kuchiritsira kwa anthu akuluakulu. Kuyerekezera Ma protocols Awiri." Zizindikiro za Mankhwala ndi Kukhalitsa Mankhwala 52.5 (2009): 394-413. 10.1016 / j.rehab2008.12.017. Webusaiti. 7 Apr. 2016.
> Joyjoy J; Champagne C; la; et al. Kuwonjezeka kwa mafuta a visceral ndi kuchepa kwa ndalama zowonjezera panthawi ya kusintha kwa mimba. Int J Obes (London). 2008 June; 32 (6): 949-958.