Tsatirani Zakudya Zakumtima Zozizira ndi Kukonzekera kwa Kuchita Zochita kwa Kamwana Kakang'ono
Ndilo Grayera Yoyera ya Fitness aficionados: tight abs. Ngakhale kunja kwa masewero olimbitsa thupi, aliyense akufuna kudziwa momwe angathere mwamsanga. Uthenga wabwino ndi wakuti mungathe kutsatira chakudya chophweka cha abambo kuti mimba yanu ikhale yaying'ono. Koma chifukwa cha zotsatira za nthawi yaitali, mukufunikiradi mapulani apamwamba a mimba.
Choyamba, phunzirani zinthu zoyambirira zomwe zimapanga momwe thupi lanu limapangidwira .
Genetics ikhoza kugwira ntchito yaikulu. Ndiye mukuyenera kukhazikitsa ziyembekezo zomveka zogwirizana ndi biology ya thupi lanu. Kenaka, gwiritsani ntchito malangizowo ndi kusintha kwa moyo wanu kuti mukhale ndi pakati pazinthu zomwe zimatanthauza bizinesi.
Malangizo 10 Kuti Mutenge Mimba Yamtunda
Zina mwa nsongazi zimakuthandizani kuti mukhale ndi mimba yolimba komanso mimba yokhala ndi nthawi yambiri. Koma nsonga zina zimakuthandizani kuti mupeze mwamsanga mimba. Yesetsani kuphatikiza mfundo zambiri mwazochita zanu tsiku ndi tsiku momwe zingathere.
- Dziwani njira yanu . Dzidziwitse nokha ndi magulu opweteka omwe amapanga mimba . Ngati mumvetsetsa momwe minofu ikugwirira ntchito, zidzakhala zosavuta kuzigwiritsa ntchito bwino pamene mukuchita masewera olimbitsa thupi. Kenaka konzekerani machitidwe apamtima apamtima omaliza kuti amalize katatu pa sabata. Sichiyenera kukhala nthawi yayitali kuposa mphindi khumi ndi khumi ndi zisanu ndi ziwiri, koma ziyenera kuphatikizapo kuchita masewera olimbitsa thupi mkati ndi kunja kunja kwa msolo wanu komanso kuchita masewera olimbitsa thupi la rectus abdominis . ndikutanthauzira pakiti yanu sikisi.
- Lembani corset yanu. Phunzirani kulimbitsa thupi lopanda mimba ( transversus abdominis ) pamene mukuyendayenda ntchito za tsiku ndi tsiku. Iyenera kumverera ngati mukulimbitsa corset pafupi ndi pakatikati. Koma musapume mpweya wanu! Ndi kusintha kosavuta, kayendetsedwe ka tsiku ndi tsiku kakhoza kukhala masewera olimbitsa thupi omwe angakuthandizeni kuti mukhale ndi abambo apamwamba.
- Imilirani! Pewani kukhala nthawi yaitali. Imani ndikugwirizanitsa mitsempha yolimba ya m'mimba mukakhala kuntchito kapena mukugwira ntchito desiki kunyumba. Kuwonjezera pamenepo, dziwani kuti mumakhala bwanji pamene mukuima. Kukhazikika bwino kumalimbikitsira maziko olimbikitsa komanso maziko olimbikitsa amalimbikitsidwa. Kukhazikika bwino kumakuthandizani kuti muwoneke motalika komanso wochepa thupi ndipo mumapangitsa kuti mimba yanu iwoneke mosavuta nthawi yomweyo
- Phunzirani kukhazikika. Kodi mumagwiritsa ntchito bwanji zovuta kuti muzichita masewera olimbitsa thupi? Onjezerani vuto lokhazikika! Chitani zojambulazo pamalo oimirira ndikuwonjezera malo osakhazikika pansi pa mapazi anu. Mwanjira imeneyi muyenera kumangirira pamutu ndikugwiritsa ntchito mimba yanu kuti mukhale yoyenera ndikukhalabe owongoka pamene mukugwira manja anu. Mungathe kuwonjezera zovuta za mtundu umenewu kuntchito iliyonse. Gwiritsani ntchito zida ngati bolodi kapena bwana kuti mupititse patsogolo kuphunzitsidwa kwanu.
- Limbikitsani NEAT yanu. Kugwira ntchito mogwira mtima n'kofunikira, koma ntchito zanu zosasintha tsiku ndi tsiku zimathandizanso kuti mukhale olemera kwambiri tsiku lililonse. Zochita zosachita masewero thermogenesis (NEAT) zingakuthandizeni kuchotsa mafuta ochuluka kwambiri m'mimba. Pangani kusintha kochepa kuti mukhale ndi chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse. Koma musamapindule ndi kudya zambiri!
- Phunzitsani nthawi. Palibe nthawi yogwira ntchito yaitali? Palibe vuto. Maphunziro apamwamba kwambiri adzakuthandizani kutentha makilogalamu ambiri tsiku lonse powonjezera mphamvu yanu yogwiritsira ntchito mpweya (EPOC). EPOC ndi nthawi yokongola kwambiri imene anthu ambiri amaitcha "kuphulika." EPOC imakulolani kutentha makilogalamu ambiri ngakhale mutatha kukonzekera.
- Dulani zolemera zochepa za pinki. Mangani ndi kupanga minofu kuti muwone bwino ntchito yanu komanso kuti mukhale ndi thanzi labwino. Ndili wolemera bwanji? Malingana ndi American Council on Exercise, muyenera kukweza 70-80% mwazomwe mukukanika kuti mumange ndi kupanga mawonekedwe anu. Kulimbana kwakukulu kumatchulidwa kuti " 1 rep max " kapena kulemera kwake komwe mungakweze mu kubwereza kamodzi. Kwa anthu ambiri omwe amatanthauza kunyamula zolemera kuposa mapaundi awiri a pinki omwe mumapeza mu malo ena olimbitsa thupi.
- Imwani madzi. Khalani hydrated kuti mukhale olimbikitsidwa komanso ogwira ntchito. Mudzachepetsa kuchepa kwa mimba kuchokera kumadzi osungirako madzi ngati mutakhala ndi thupi labwino. Lembani zakumwa za masewera apamwamba ndi zakumwa zotsekemera. Gwiritsani ntchito madzi osungunuka kuti azisunga chizoloŵezi chanu chosakwera mtengo komanso wathanzi. Ngati mukumva ngati kupweteka kwa mimba ndiko chifukwa cha kusungirako madzi, pali njira zabwino zothetsera kulemera kwa madzi mwamsanga kuti mimba yanu ikhale yosasangalatsa m'masiku angapo (kapena ngakhale maola angapo).
- Dutsani katundu wophika. Uwu ndi ulamuliro wanga ndekha kuti ndipeze (ndi kusunga) abs flat. Ndimakonda katundu wophika koma palibe chabwino chilichonse chokhudza iwo monga abs. Ma Cupcakes ndi odabwitsa koma ndi oipa kwa mimba yanu. Zakudya zophikidwa nthawi zambiri zimakhala ndi shuga wochuluka kwambiri, matani a mafuta komanso pafupifupi zakudya zopanda thanzi. Mitundu yambiri yophikidwa m'matumba imakhalanso ndi mafuta opatsirana. Ngati mukusowa chakudya chambiri, khalani ndi chokoleti chaching'ono kapena kakang'ono ka ayisikilimu. Mafuta a ayisikilimu ali ndi mapuloteni , omwe ndi ofunikira kulemera
- Valani bwino. Dziwani thupi lanu ndizovala kuti mukhale olimbikitsa komanso otalika kwambiri. Mukhoza kupusitsa abs pulogalamu yamphongo yopanda pake ndi jekete yabwino kapena yokongoletsa.
Kumbukirani kuti kuti mukhale ndi abambo apamwamba muyenera kuphatikiza zakudya zabwino ndi pulogalamu yabwino yophunzitsira komanso majeremusi abwino. Palibe amene ali ndi pakati, koma mungathe kugwiritsa ntchito bwino zomwe muli nazo ndi zisankho zogwiritsa ntchito mwanzeru.