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Munthu aliyense amalota kukhala ndi thupi lokoma. Kuwongolera thupi lanu sikungonena za kuchepa thupi, kumatanthauza kukhala ndi thupi lolimba lomwe lili ndi minofu yodziwika bwino.
Kutsatira chizolowezi chazolimbitsa thupi nthawi zonse sikungakulonjezeni kuti mudzawonongeka. Chakudya choyenera, choyenera komanso chophatikizira zina monga cardio, kuthamanga komanso kupondereza thupi chingakuthandizeni kuti mukhale ndi thupi lamtendere komanso lochepa.
Zakudya 4 Kuti Mukhale Ochepa
Chikhulupiriro chofala pakati pa amayi ndikuti amafunikira kulimbitsa thupi kosiyana ndi amuna, zomwe sizowona konse. Mofananamo, kudya zakudya zosawonongeka sikungagwire ntchito chifukwa izi zimangopangitsa kuti thupi lanu likhale lofooka komanso kusowa zakudya. Thupi lamtundu uliwonse limangokhala lamphamvu komanso lowonda kumbuyo, koma osati lowonda.
Kuphatikiza kwa zakudya zopatsa thanzi limodzi ndi kulimbitsa thupi kwina kungakuthandizeni kuti mukhale ndi thanzi labwino. Amayi aliyense ayenera kuyesetsa kuphunzira momwe angabwezeretsere toni.
Limbikitsani Maganizo Anu Kuti Mukhazikike Pang'ono Pang'ono
Otsatirawa ndi maupangiri omwe angakuthandizeni kuti mukwaniritse bwino matani anu munjira yathanzi.
Kuphunzitsa Kunenepa
Cardio yekha sangathandize thupi lako kuti liitanidwe. Kuchita zolimbitsa thupi kukuthandizani kuti mubwerenso kumbuyo. Pambuyo pa masabata angapo, minyewa yanuyo idzafotokozedwa bwino, ndipo mudzakhala ndi mphamvu zambiri kuposa kale. Iyi ndi imodzi mwanjira zabwino kwambiri zobwezeretsanso toni.
Kankhirani Zokwera Ndi Ziphuphu
Ndi imodzi mwazochita zabwino kwambiri zolimbitsa thupi. Ichi ndi chimodzi mwabwino kwambiri pachifuwa, mapewa, abs ndi triceps. Osadzikakamiza kwambiri ngakhale.
Zochita za Cardio
Masewera olimbitsa thupi a Cardio ndi othandiza kuti thupi likhale lamtundu. Chitani masewera olimbitsa thupi Cardio katatu pamlungu. Kuchita masewera olimbitsa thupi a Cardio kumakuthandizani kuwononga mafuta ndikubwezeretsanso toni. Ichi ndi chimodzi mwamalangizo omwe aliyense ayenera kuchita.
Kuthamanga
Kuthamanga kwa mphindi 30 mpaka 40 tsiku lililonse kumathandiza thupi. Zimakuthandizani kuti mukhale bwino komanso mumveke bwino.
Tiyi Wobiriwira
Tiyi wobiriwira amathandizira kutsika kwa cholesterol yambiri komanso amachotsanso poizoni mthupi. Imadzaza ndi anti-oxidants. Kafukufuku ambiri asonyeza kuti tiyi wobiriwira akhoza kuonjezera mlingo wa moto mafuta ndi kuthandiza kuonda.
Idyani Masamba ndi Zipatso Zambiri
Masamba ndi zipatso ndizofunikira mthupi lam'mbuyo komanso mmbuyo chifukwa ndizopatsa mavitamini. Amathandizira mukugaya ndikusunga thupi lathu.
Idyani mafuta athanzi
Mafuta ofunikira ndiofunikira kutulutsa thupi lanu lakumtunda. Mutha kuphatikiza mtedza, maamondi, mtedza, mapeyala ndi mafuta azakudya zanu zatsiku ndi tsiku kuti mukwaniritse zosowa zanu zamafuta.
Mapuloteni
Muyenera kuwonjezera kuchuluka kwa mapuloteni ndikuchepetsa zakudya zokhuta. Chifukwa chake, nthawi zonse muyenera kuphatikiza mazira, nyemba, nyama, balere, soya ndi zakudya zonse zamapuloteni zomwe mumadya. Iyi ndi njira imodzi yobweretsera toni.
Gawani Zakudya Zanu
Mukhale ndi magawo ang'onoang'ono a chakudya nthawi ndi nthawi. Kudya pang'ono kumawonjezera kuchepa kwa thupi ndikupangitsa kuti musamve njala. Chifukwa chake, mumatha kudya ma calories ochepa.
Sangalalani
Kupsinjika kumakhudza thanzi lanu. Kupsinjika kungapangitsenso kuti muzimva njala nthawi zonse. Zotsatira zake, njala yanu imakula ndipo thupi lanu limatha. Ichi ndi chimodzi mwamalangizo a akazi okhathamira.
Chakudya Choyenera Nthawi Yake
Idyani chakudya cham'mawa ngati mfumu, nkhomaliro ngati kalonga ndi chakudya chamadzulo ngati wosauka. Komanso, nthawi ndiyofunikira. Muyenera kumaliza chakudya chanu osachepera maola angapo musanagone. Ndibwino kuti mudye chakudya chamadzulo asanafike 8 koloko masana.
Gonani bwino
Kugona maola asanu ndi atatu ndikofunikira kwa thupi ndi malingaliro athu. Ngati simugona mokwanira, zimatha kuwonetsa thanzi lanu.
Osadzipha Ndi Njala
Osapita kukadyetsa ngozi chifukwa zingokupangitsani kukhala ofooka. Mukamva njala thupi lanu, padzakhala kuwonongeka kwa minofu. Thupi lam'mbuyo ndi nsana kumatanthauza mafuta ochepa komanso minofu yofotokozedwa bwino.
Imwani Madzi Ambiri
Madzi akumwa amathandiza thupi lanu kutulutsa poizoni ndikukhala hydrated. Zimathandiza kupeza toni mmbuyo. Magalasi asanu ndi atatu mpaka khumi amadzi okwanira tsiku limodzi. Yesetsani kupewa soda kapena madzi.
