Kupeza mapepala asanu ndi limodzi kumatenga zochuluka kuposa kungoyesera ab
Kodi cholinga chimodzi cholimbitsa thupi chimene mukufuna kuti mukwaniritse ndi chiyani? Ngati muli ngati anthu ambiri, mukufuna a -pack pack 6 . Zikuwoneka zosavuta: Kodi mazana ambiri akuphwanya tsiku ndikudikirira kuti musapite.
Zimapambana Zambiri kuposa Zochita za Ab
Monga momwe mwakhalira mutapeza, magunches sali okwanira kuti agwiritse ntchito. Zochita za Ab zimalimbikitsa mphamvu, makamaka ngati mumaganizira za mphamvu zakuya .
Komabe, ngati pali mafuta ophimba pakatikati, simudzawawona.
Mwinamwake mwamvapo kuti kuchepa kwapafupi ndikokugwira ntchito ngati kulavulira mu mphepo, koma mukagwira ntchito yanu kuti muchepetse mimba yamimba, malo otsika ndizo zomwe mukuyesera kuchita. Thupi silingakakamizedwe kutaya mafuta m'dera lina mwa kugwiritsa ntchito minofu mwachindunji pansi pa dera limenelo. Chimene muyenera kuikapo ndikutaya mafuta a thupi ndikupeza minofu pang'ono.
Yambani ndi Zakudya Zanu
Choyamba kuti mutaya mafuta a thupi ndikusintha zakudya zanu.
- Idyani zambiri. Kudya zakudya zingapo zing'onozing'ono tsiku lonse kudzakuthandizani kuwonjezera mphamvu yanu yamagetsi ndikuthandizani kuwotcha makilogalamu ambiri.
- Idyani Mawerengero Ochepa . Pangani vuto la caloric yofatsa poyang'anitsitsa kukula kwa gawo lanu ndikuonetsetsa kuti mukudya zochepa kuposa momwe mukuyaka . Ndikosavuta kudya zakudya zoperewera ngati mutadzaza zakudya zam'mwamba ndi zokolola, zipatso, ndiwo zamasamba komanso zakudya zina zowonjezera.
- Imwani Madzi Ambiri . Nthawi zina zowawa ndizopempha thupi lanu.
Ganizirani Zochita Zanu Zolimbitsa Thupi
Kudya popanda kuchita masewero olimbitsa thupi kumayambitsa kulemera koma panthawi ina mudzafika pamtunda . Kuchita masewera olimbitsa thupi kungakupangitseni inu mapepala apamwamba pamene mukusunga minofu yanu. Mukatha kuchepetsa kalori yanu, ndi nthawi yotsimikizira kuti ntchito yanu ikuthandizani kupeza zolinga zanu zakuthupi.
Pulogalamu yanu iyenera kukhala:
- Masiku asanu ndi atatu a cardio sabata kwa mphindi makumi atatu kapena makumi asanu ndi awiri mu chiwerengero chanu cha mmimba. Kodi pali cardio iliyonse imene mumakonda. Muyeneranso kugwira ntchito pazinthu zosiyana siyana kuti mupindule kwambiri ndi zochitika zanu.
- Maphunziro olimbitsa thupi omwe amawombera mitu yonse ya minofu 2-3 masiku osagwirizanitsa pa sabata, kuphatikizapo. Simusowa kugwira ntchito yanu tsiku lililonse, ndipo, zedi, zingakhale zopanda phindu. Muli bwinoko pakuika mphamvu zanu pakugwiritsira ntchito magulu akuluakulu a minofu, monga miyendo, mmbuyo, ndi chifuwa, ndi zinthu zomwe zimakuthandizani kutentha makilogalamu ambiri, monga cardio.
- Onetsetsani ntchito yanu kuti mukhale osinthasintha ndi zosangalatsa.
- Khalani otentha musanayambe kuchita masewera olimbitsa thupi, khalani otsika, ndikumwa madzi ambiri pakati.
Ganizirani za Genetics ndi Lifestyle yanu
Chowonadi ndi chakuti, ngakhale mutachita zonse bwino ndikuyamba kutaya mafuta a thupi, palibe chitsimikizo chakuti idzasungunuka kuchokera pakati panu ndikuwonetsa asanu phukusi abs. Thupi lanu limasungira ndi kutaya mafuta malingana ndi majini anu, kotero simungathe kulamulira komwe mumataya mafuta kumalo ena. Tonse timasunga mafuta owonjezera kwinakwake - akazi, nthawi zambiri amakhala m'mimba mwa m'mimba, m'chiuno, ndi pa ntchafu. Kwa amuna, nthawi zambiri zimakhala pakatikati ndi kumbuyo.
Kotero, kodi izo zikutanthauza kuti ndizosatheka kutaya mafuta mu malo awa?
Ayi konse. Koma, izo zingatenge kanthawi ndipo sizikhoza kutha konse. Njira yokhayo yodziwira ndikutsatira chakudya chamagulu , kuchita masewera olimbitsa thupi nthawi zonse, ndikulola thupi lanu kuyankha.
Muyeneranso kulingalira za moyo wanu. Zikhoza kukhala kuti mutha kukwanitsa kupuma mafuta ngati mutatha kutenga mafuta anu m'zigawo zochepa - koma bwanji ngati izo zikusowa kuchita masewera olimbitsa thupi kapena kudyetsa kwambiri zakudya zanu kuposa momwe mulili nthawi kapena mphamvu? Ngati ndi choncho, mungafunikire kuiwala za kupeza abs flat ndi kusintha zolinga zanu kuti zigwirizane ndi momwe mukukhalira.
Kodi Muyenera Kuchita Zochita Zathu?
Mwinamwake mukudzifunsa ngati pali phindu lililonse pakuchita zovuta zomwe mukuzidziwa tsopano kuti mukudziwa kuti sangakuthandizeni kuchepetsa mafuta kuzungulira mimba yanu.
Inde, mukufunabe kugwira ntchito yanu yonse (makamaka yanu) koma mwinamwake osati ndi chizoloŵezi chokha monga ngati crunches ndi sit-ups.
Njira yabwino kwambiri yochitira izi ndi kugwira ntchito minofu yambiri panthawi imodzimodziyo kuti mumange mphamvu ndi bata, ndikuwotchetsani makilogalamu ambiri panthawi yopuma. Pogwirizana ndi abs yanu, pali masewero olimbitsa thupi ndi zida zomwe mungagwiritse ntchito kulimbikitsa maziko anu ndi kuyenda kwakukulu.
Chimodzi mwa zipangizo zabwino kwambiri zomwe mungazigwiritsire ntchito ndi mpira wa masewera olimbitsa thupi omwe angagwiritsidwe ntchito mosiyanasiyana monga omwe akuwonetsedwera. Chifukwa chakuti muyenera kukhazikitsa thupi lanu pa mpira, mumagwiritsa ntchito magulu ambiri a minofu kusiyana ndi machitidwe achizolowezi ab.