Kodi mwakhalapo pakati pa kuvala pamene mwadzidzidzi mumayang'ana pansi ndi kuganiza, "Kodi izi zachokera kuti?" Tsiku lina muli ndi chiuno ndipo zikuwoneka kuti tsiku lotsatira simukuzidziwa. Mwinanso mafuta ena omwe ankakhala pamphuno ndi ntchafu yanu pomwe tsopano akupita kumimba mwako. Kapena, mwinamwake mimba yaikulu ndi chinthu chomwe mwakhala mukukumana nacho ndi moyo wanu wonse ndipo potsiriza muli nazo zokwanira. Kapena, monga ena ochulukirapo, ngati msinkhu ukukwera pang'onopang'ono pa inu, momwemonso kukula kwa nsalu yanu. Zirizonse zomwe zimayambitsa, ndizosavulaza. Kotero kupyola muchabechabe chonse, nkofunika kuchotsa mafuta amimba kuti mukhale wathanzi. Kotero, ntchitoyi yomwe imayaka mafuta a m'mimba inabadwa!
1 - Zochita Zanu Zowononga Mafuta Kuti Muthane ndi Ngozi Zaumoyo
Chowonadi ndi chakuti mafuta a m'mimba ndi mafuta oopsa kwambiri. Amuna ndi akazi ofanana, mafuta ozungulira pakati - kapena "mawonekedwe apulo" - amasonyeza mafuta ochulukirapo. Mafuta oterewa samangokugwiritsani kunja, koma amangozungulira ziwalo zanu zamkati zomwe zimakupangitsani kuopsa kwa mavuto akuluakulu kusiyana ndi kukula kwakukulu. Malinga ndi chipatala cha Mayo, mafuta amimba amachulukitsa chiopsezo cha zinthu zambiri:
- Matenda a Mtima
- Mtundu wa shuga 2
- Khansa yolondola
- Kugonana ndi Apnea
Robert Eckel MD, Pulezidenti wa American Heart Association, akuphatikizapo zonsezi komanso matenda odwala m'mimba amapezeka pandandanda:
- Kupanikizika Kwambiri kwa Magazi
- Sitiroko
Choncho mafuta a m'mimba si nkhani yosangalatsa. Komabe, mukuyenerera kukula pang'ono ndikumverera bwinoko momwe mukuwonekera mukupitirizabe kukhala mphamvu yogwiritsira ntchito kusintha. "Chifukwa chake" mukufuna kusintha sikofunika kwambiri kuposa "momwe." Kotero mungathe bwanji kuchotsa mafuta a m'mimba? Ndikukuyambula kuti mwamvapo izi kale: Idyani bwino ndi maseĊµera olimbitsa thupi!
Ndiko kulondola. Chakudya choyera chodzaza ndi mapuloteni owonda, ovuta zakudya (makamaka zipatso ndi zophika), ndi mafuta oyenera ndi ofunika! Dulani shuga. Sakani mafuta opatsirana. Chotsani mikate yoyera ndi pastas. Kudya zigawo zing'onozing'ono za zinthu zabwino komanso theka la nkhondo yanu yapambana. Komabe, molingana ndi Harvard Medical School, masewera olimbitsa thupi ndi tikiti yanu! Harvard Health Publications akuti: "Pakalipano, akatswiri amanena kuti moyo, makamaka kuchita masewera olimbitsa thupi, ndi njira yabwino kwambiri yothetsera mafuta a visceral." Palembali, tiyeni tiwone!
Mimba yotentha ya mimbayi yapangidwa kuti imalimbitse ndi kuyimitsa minofu ya gawoli. Komabe, popeza tikudziwa kuti malowa amachepetsa ndi nthano, imaphatikizapo mapulogalamu a cardio kuti aziwotcha mafuta omwe amathandiza mafuta ena. Pa zochitika zonse, dinani pa dzina kuti muwone zithunzi ndikuwerengani zonse zomwe mungachite.
Kutentha: Kokani mopepuka kwa mphindi ziwiri ndikugunda mofulumira nthawi yanu ya cardio!
2 - Mapulani a Plank
Pangani Pulogalamu Yopangira
Masekondi 30: Gwirani thabwa.
Mphindi 15: Mpumulo.
Masekondi 30: Gwirani thabwa.
Pitani ku nthawi yotsatira ya cardio.
3 - High Knee Run
Wapamwamba Knee Run
Mphindi 20: Pitani mwakhama.
Mphindi 10: Mpumulo.
Chitani izi 4 nthawi.
4 - Kudumpha Kudumpha
Kudumpha Kudumpha
Mphindi 20: Pitani mwakhama
Mphindi 10: kupuma
Chitani izi 4 nthawi zonse.
5 - Full Star Plank
Full Star Plank
Masekondi 30: Gwirani thabwa.
Mphindi 15: Mpumulo.
Mphindi 30: Gwirani thabwa kumbali yina.
Pitani ku nthawi yotsatira ya cardio.
* Ngati muli ndi dzanja kapena mapepala omwe mungasinthe pamphumi panu.
6 - Kusuta Kwasana
Kusuta Kwasana
Mphindi 20: Pitani mwakhama
Mphindi 10: kupuma
Chitani izi 4 nthawi zonse.
7 - Njinga
Njinga
Mphindi 60: Pitani molimba koma mukulamulidwa.
8 - masewera
Masewera apamwamba
Mphindi 20: Pitani mwakhama
Mphindi 10: kupuma
Chitani izi 4 nthawi zonse.
9 - Dontho lachiwiri Tambasula
Kuthamanga kawiri kawiri
Mphindi 30: Chitani katambasula kawiri.
Mphindi 15: kupuma
Mphindi 30: Chitani katambasula kawiri.
10 - Chikondi Chachikulu
Core Body Hops
Mphindi 20: Pitani mwakhama
Mphindi 10: Mpumulo
Chitani izi 4 nthawi zonse.
11 - Thupi Lathunthu
Zolemba Zonse za Thupi
Pangani zolemba 10 pang'onopang'ono, zokwanira.
Uku ndikusunthira kwakukulu kuti mutsirize chifukwa sikuti kumangowonjezera pamtundu wa abdominus, koma kumakuchititseni kumaliza ndi kutambasula kwabwino.