Kupepuka kwa malo ndi o okhulupilira owonetsa kuti kuchita masewera olimbitsa thupi kumachepetsa mafuta pa mbali zina za thupi. Mwachitsanzo, kuchita mwendo kumapangitsa kuchepetsa mafuta kumapeto kwa m'chiuno ndi ntchafu , kapena kuchita masewera olimbitsa thupi m'chiyembekezo cha ap abs kapena kuchotsa mafuta pansi pa mabere.
Chifukwa Kuchepetsa Mabala Sikugwira Ntchito Nthawi Zonse
Mwatsoka, matupi athu sagwira ntchito mwanjira imeneyo.
Kuti mutaya mafuta , muyenera kutentha makilogalamu ambiri kuposa momwe mukudyera. Mukamachita zimenezi, mumapanga chosowa cha calories chomwe chimapangitsa thupi lanu kuba mphamvu zambiri kuchokera ku maselo anu. Tikuyembekeza omwe ali ndi mafuta onse omwe ali nawo. Pamene mphamvuyo imatengedwa, maselowo amakhala ochepa ndi ochepa, omwe amatsogolera ku zomwe zili, mwachiyembekezo, thupi laling'ono lokhala ndi minofu yambiri komanso yopanda mafuta.
Apa ndi pamene zinthu zimakhumudwitsa. Thupi silikutenga mphamvu kuchokera ku maselo omwe tikukhala nawo. Amapeza mphamvu kuchokera ku thupi lonse, zomwe zikutanthauza kuti miyendo imanyamuka sizingathetse zambiri kuchotsa mafuta ku ntchafu, ngakhale kuti zingathe kuwonjezera mphamvu ndi chipiriro mu thupi lanu la pansi (osati chinthu choipa). Tangoganizirani za izi, ngati kuchotsedwa kwa mafuta kumalo kumeneku kunali kotheka, kodi zala zanu sizingakhale zokongola kuchokera pazolemba zonse ndi zolemba zomwe mumachita tsiku lonse? Kapena kodi osewera mpira wa tennis sakanakhala ndi mkono umodzi kuposa toned?
Zoyenera kuchita
Kotero, yankho lake ndi lotani?
Kodi tikufuna kuchita chiyani ngati tikufuna kutaya mafuta kuchokera kumadera ena a thupi? Yankho lalifupi ndilo: Ife sitingathe. Icho chiri kwenikweni kwa thupi lanu. Matenda anu, mahomoni, amuna ndi akazi, mtundu wa thupi, thupi , zakudya ndi pafupifupi zifukwa zina zaziloni, kuti mudziwe kuti ndi liti pamene mafuta achokera.
Komabe, pali zinthu zina zomwe mungachite kuti zinthu zisakhumudwitse;
- Kodi thupi lonse, zochita masewera olimbitsa thupi - Mudzagwiritsa ntchito mphamvu zochulukirapo pochita masewera kusiyana ndi kuchita mwendo wa mwendo. Zojambulajambula ndi zovuta zomwe zimagwiritsa ntchito minofu yambiri - ma glint, m'chiuno, ntchafu, ng'ombe komanso ngakhale pachimake. Kukwezeka kwa mwendo, makamaka ngati mukugona pansi, kumangogwira ntchito ntchafu ya kunja ya mwendo umodzi. Mudzawotcha mafuta owonjezera pamatenda ambiri a thupi - glutes ndi ntchafu m'munsimu ndi chifuwa ndi kubwerera kumtunda. Kapena pitani mochulukirapo ndi kuchita masewera olimbitsa monga magoloti okhala ndi makina apamwamba . Zowonjezera zowonjezera machitidwe ophatikiza .
- Kumbukirani zochitika zambiri za thupi lanu - Mapulogalamu ali kunja masiku ano, m'malo mwa machitidwe olimbikitsa omwe amayesetsa kulimbikitsa maziko anu: Zochita zolimbitsa thupi, mwachitsanzo, ndi masewero olimbitsa thupi pogwiritsira ntchito zipangizo zolimbitsa thupi monga mpira wa masewera olimbitsa thupi . Musataye nthawi poyesa 'kuwonetsa' ziwalo zina za thupi. M'malo mwake, yesetsani kuyika thupi lanu lonse ndikuyesa kuphatikiza magulu ambirimbiri a minofu momwe zingathere pachithunzi chilichonse.
- Samalani ma genetic anu ndi mtundu wanu - Pali choonadi cholemetsa chimene sitimakonda kuvomereza, koma tonse tikuchidziwa: Malo oyamba omwe mumapeza kulemera ndi malo otsiriza omwe mumataya. Ambiri a ife tataya ndipo tidalemera nthawi zokwanira kuti tidziwe zinthu zomwe zikuchitika. Mwachitsanzo, mungayambe kuona kulemera kwapathupi pamimba kapena m'chiuno mwanu. Mukataya kulemera, mungafune kuti achokere kumalo amenewa, koma nthawi zambiri mumabwera kwinakwake simungasamalirepo - y-Wristani, mwachitsanzo, kapena chala chaling'ono kwambiri kumapazi anu akumanzere. Kuyang'ana pa mamembala anu adzakuuzani zambiri za thupi lanu. Kodi aliyense amasunga mafuta owonjezera pakatikati? Kapena mwinamwake pali mawonekedwe a peyala osiyana mu banja? Izi zimakhudza momwe thupi lanu limatayira mafuta ndi kuvomereza zomwe zingachepetse kukhumudwa kumene mungamve kuti mulibe zotsatira.
- Landirani kusatsimikizika - Ndikudziwa, izi ndizo malangizo omwe amakupangitsani kufuna kundimenya pamaso, koma zoona palibe amene angadziwe zomwe thupi lanu likhoza kuchita ngakhale inu. Njira yokhayo yodziwira kuchuluka kwa momwe mungasinthire thupi lanu ndi kuchita zinthu zomwe muyenera kuchita kuti muchepetse : Cardio , kuphunzitsa mphamvu , chakudya chochepa cha calories , kusamalira maganizo, kugona bwino komanso moyo wathanzi . Gwiritsani ntchito makhalidwe amenewo ndipo usadandaule ngati zitenga nthawi yaitali kuposa momwe mukuganizira kuti zikhale zolimba. Mukangokhala osasinthasintha, thupi lanu lidzayankha ndipo mudzaphunziranso komwe mafutawo adzachokera. Ndipo, ayi, mwina simungakhale kumene mukufuna kuti ifike.
- Sikuti muli ndi vuto lanu - Kudzidzipatula nokha kuchoka ku malo ochepetsetsa amodzi kungakhale kovuta chifukwa kumapitirizidwabe m'njira zosiyanasiyana. Onetsetsani magazini aliwonse olimbitsa thupi kapena thanzi labwino ndipo muwone pomwepo pachivundikiro: 'Pezani Ziphuphu Zanu Ndi Zochita 5 Zokha!' kapena 'Pezani Absomenti Pano Tsopano!' Mankhwala osokoneza bongo amagulitsa kuchepetsa kuchepa kwa mtundu wa ab gadgets kapena kulemera kwa mavitamini. Mabungwe ena azaumoyo angagulitse lonjezo la thupi langwiro kuti agulitse mamembala. Mukangozizindikira, mudzaziwona paliponse ndipo mudzakhala anzeru kwambiri kuti musagwe chifukwa cha malonjezo onyenga.
Zotsatira:
Matthews, Jessica. "Chifukwa chiyani lingaliro la kuchepetsa kuchepa kwa nthano?" ACE Fit | Fit Life. Sept 4, 2009. http://www.acefitness.org/acefit/healthy-living-article/60/44/why-is-the-concept-of-spot-reduction/
Vispute S, Smith JD, LeCheminant JD, et al. "Zotsatira za kuchita masewera olimbitsa thupi pamatumbo." J Strength Cond Res. 2011 Sep; 25 (9): 2559-64. http://www.ncbi.nlm.nih.gov/pubmed/21804427