Zidutswa Z 8 Zosavuta & Zothandiza Kutaya Belly Fat

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Kusachita masewera olimbitsa thupi komanso kukhala moyo wokhazikika, komanso zinthu zina zambiri zimathandizira kukulitsa mafuta m'thupi lanu, makamaka mozungulira mimba yanu. Malinga ndi kafukufuku, mafuta owonjezera pamimba amaonedwa kuti ndi owopsa kuposa kunenepa kwambiri. Mafuta ouma khosi amenewa ndi ovuta kuwachotsa. Kafukufuku akuwonetsa kuti mafuta am'mimba amatha kuwonjezera chiopsezo cha matenda a shuga amtundu wa 2, matenda amtima, sitiroko, kuthamanga kwa magazi komanso khansa.

Amatchedwa 'ma handles achikondi', mafuta am'mimba nthawi zambiri amayesedwa poyesa kuzungulira mozungulira m'chiuno mwanu. Miyeso yoposa mainchesi 40 (102 cm) mwa amuna ndi mainchesi 35 (88 cm) mwa akazi amadziwika kuti kunenepa kwambiri m'mimba. Kutaya mafuta am'mimba kuli ndi maubwino osangalatsa pa thanzi lanu ndipo kumatha kukuthandizani kuti mukhale ndi moyo wautali. Ngakhale pali njira zambiri zotayira mafuta, ndi ochepa okha omwe amagwirira ntchito mafuta am'mimba ^{[1] [ziwiri]} .

Nawa ena mwa machitidwe othandiza kwambiri, othandizira sayansi omwe angathandize kuchepetsa mafuta am'mimba ^[3] . Tikhala tikufufuza mitundu ingapo yama crunches omwe ndi othandiza pa ntchitoyi. Onani.

Zikopa Zotaya Mafuta Ammimba

Mafuta a Belly amapangidwa ndi mafuta ochepera omwe amakhala pansi pa khungu ndi mafuta owoneka bwino, omwe amakhala mkatikati mwa thunthu ndikuzungulira ziwalo zanu zamkati. Mafuta a visceral amatulutsa mankhwala omwe amachulukitsa kutupa ndipo amathandizira chiopsezo chachikulu cha matenda, kuphatikiza matenda amtima, mtundu wa 2 shuga ndi khansa zina.

Mafuta a Belly ndiye malo osungira owonjezera ma calories. Ndipo mafutawo amasungidwa m'maselo amafuta amtundu wa triglycerides omwe amawotchedwa mukamachita masewera olimbitsa thupi. Ndipo mukawotcha mafuta okwanira osawasintha, pamapeto pake mumataya mafuta am'mimba .

Pogwiritsira ntchito crunches, limodzi ndi zakudya zopatsa thanzi komanso zochitika zina zakuthupi, mutha kuchotsa mafuta owonjezerawo osafunikira omwe amapezeka mchiuno mwanu. Tasonkhanitsa zidutswa zomwe zingathandize kuwotcha ena mwa mafuta am'mimba.

1. Crunch Wokhazikika

Zoyambira kapena crunch wokhazikika ndi imodzi mwazinthu zofala kwambiri zam'mimba ndipo ndi gawo lothandiza pulogalamu yophunzitsira mphamvu. Muyenera kukhala tcheru ndi mawonekedwe anu mukamagwiritsa ntchito ma crunches, makamaka ngati muli ndi vuto lakumbuyo kapena khosi.

Momwe

• Ugone kumbuyo kwako pa mphasa yochitira masewera olimbitsa thupi.
• Bzalani mapazi anu pansi, m'lifupi mwake.
• Bwerani mawondo anu ndikuyika mikono yanu pachifuwa.
• Gwirizanitsani abs yanu ndikupuma.
• Tulutsani mpweya ndikukweza thupi lanu, kuti mutu wanu ndi khosi lanu zizikhala zomasuka.
• Lembani ndi kubwerera kumalo oyambira.

2. Crunch yopindika

Kuchita masewera olimbitsa thupi kotere sikuti kumangogwira ntchito m'mimba mwanu m'munsi komanso m'munsi komanso kumagwira ntchito pamimba ya oblique yam'mimba. Pulogalamu ya crunch zopindika imagwira ntchito pamisempha kumbali yamimba yanu.

Momwe

• Gona pansi pamphasa kumbuyo kwanu, ndi mawondo pamtunda wa digirii 90.
• Ikani manja anu kumbuyo kwa mutu wanu kapena pachifuwa chanu (Oyamba kumene aziwayika pachifuwa).
• Pindani mutu wanu kugwada, mutakweza mapewa anu pansi.
• Mukadzipindapinda, pindani kuti chigongono chimodzi chikulozerani mawondo anu.
• Gwirani malo opindikana ndikugwirana minofu yam'mimba kwa masekondi awiri.
• Bwerezani kumbali inayo.

3. Njuchi Zolira

Chimodzi mwamaubwino akulu amthupi a Ziphuphu za njinga Zimaphatikizapo kuchepa thupi. Kuchita zolimbitsa thupi pafupipafupi mu minofu kupeza phindu, mphamvu, mphamvu ndi mphamvu. Kuyenda komanso kuyenda komwe kumakhudzidwa ndi njinga kumathandizanso kupeza m'mimba mosalala ndi matani pochotsa mafuta osafunikira omwe amakupangitsani kuti muziwoneka opanda pake.

Momwe

• Yambani mwagona pansi, kumbuyo kwanu mutapanikizika pansi ndikukweza mutu wanu ndi mapewa pamwamba pake.
• Ikani manja anu mopepuka m'mbali mwa mutu wanu musalumikize zala zanu kumbuyo (samalani kuti musagwedeze mutu wanu ndi manja anu).
• Wongolani mwendo wanu wakumanja mpaka kufika pa digiri ya 45 digiri pansi ndikutembenuzira thupi lanu lakumanzere kumanzere, ndikubweretsa chigongono chanu chakumanja kulondo lakumanzere.
• Tsopano sinthani mbali ndikuchita zomwezo mbali inayo.

4. Crunch kawiri

Mukazichita molondola, crunch kawiri Zimagwira bwino kwambiri minofu yam'mimba kuposa kungoyenda yokha pamimba. Kusunthika kwa awiriwa kumodzi kudzawongolera zomwe mumakonda, zotsekemera m'chiuno, ndi rectus abdominis (yomwe imadziwikanso kuti maphukusi asanu ndi limodzi).

Momwe

• Ugone kumbuyo kwako manja kumbuyo kwa mutu wako ndi mawondo atawerama pang'ono.
• Pindani kumtunda kwanu, mwakweza mutu wanu ndi mapewa kumiyendo yanu.
• Nthawi yomweyo, kwezani pang'onopang'ono ndikupinda mawondo anu, mozungulira chifuwa.
• Tulutsani mpweya pamene mukukulunga ziwalo za thupi lanu, kenako ikani mpweya mukamabwerera pamalo oyambira.

5. Ofukula Mwendo Crunch

Cholinga chachikulu cha zochitikazi, monga ma crunches achikale, ndikulimbikitsa ndi mawu minofu ya m'mimba . Zimapindulanso chimodzimodzi pakuchotsa mafuta m'mimba mwanu ndipo sizitengera kugwiritsa ntchito zida zilizonse zolemera kapena zodula. Zilonda zamiyendo zowongoka zimatha kulimbitsa minofu yakumunsi komanso yam'mimba.

Momwe

• Ugone kumbuyo kwako pamphasa ndikuyika manja ako kumbuyo kwa khosi lako.
• Bweretsani miyendo yanu, ndikuwatambasula mozungulira pansi ndi mawondo atawerama pang'ono ndikusunga msana wanu.
• Pangani ngongole yanu kuti mukonzekere kukweza.
• Kenako, yambani pang'onopang'ono kupindika thupi lanu lakumtunda, mutakweza masamba anu paphewa ndikutulutsa pamwamba.
• Sungani miyendo yanu molunjika ndikuloza m'mwamba musalole kuti iziyenda kapena kulembetsa mbali imodzi.
• Pitirizani kupindika thupi lanu kumtunda pogwiritsa ntchito minofu yanu yayikulu.
• Masamba anu akakhala pansi, imani kaye ndikugwirizira pang'ono kapena kawiri.
• Yambani kutsitsa thupi lakumtunda mwakumazungulira pang'onopang'ono.
• Lembani poyenda pansi.
• Bwerezani kwa seti 12 mpaka 16.

6. Kukula kwa Oblique

Izi kuchita masewera olimbitsa thupi imagwiritsa ntchito khoma lam'mimba ndi oblique (minofu yomwe ili mbali zam'mimba) ndipo imathandizira kujambula m'chiuno. Ntchitoyi imalimbitsa msana, imakhazikika pachimake, imalankhula za abs, komanso imathandizira kusinthasintha komanso kusinthasintha.

Momwe

• Yambani mwagona chammbali, kutsogolo, mawondo atawerama pang'ono.
• Bweretsani pang'ono pang'onopang'ono paulemerero wanu, monga kukhala kwanu m'thumba lakumbuyo kwa ma jeans anu abuluu ndikukweza miyendo mainchesi pang'ono pamphasa.
• Bweretsani dzanja lakumaso kumbuyo kwa mutu kuti chigongono chikugwadiranso.
• Kwezani miyendo ikubweretsani mawondo anu pachombo chanu panthawi imodzimodzi ndikugwedeza chigongono chanu pa bondo lanu.
• Finyani m'chiuno mwako ndi kukweza kulikonse.
• Pangani nambala yomwe mukufuna ndikukweza mbali.

7. Anakweza Mwendo Crunch

Ziphuphu zakulira Zimapindulitsa kwambiri mukamazichita pang'onopang'ono. Amakonda kugwiritsidwa ntchito atagona pansi kapena atapachikidwa pazitsulo zopukutira kapena kapamwamba kokhotakhota. Chilichonse chimakupatsirani zabwino zosiyanasiyana, koma zonse zimathandizira kukulitsa mphamvu ndi tanthauzo lomwe mumawona m'mimba mwanu m'munsi. Makoko otukuka amiyendo ndi ovuta mofananamo ndipo zimatha kutenga miyezi ingapo kubwereza kamodzi musanayambe kuwona zotsatira zake.

Momwe

• Ugone kumbuyo kwako m'chiuno mwako ndi mawondo utapinda madigiri 90.
• Ntchafu zanu ziyenera kukhala zowonekera pansi.
• Pindani mikono yanu ndikuyiyika pachifuwa.
• Gwirizanitsani m'mimba mwanu kuti msana wanu ugwere pansi.
• Kenaka, pang'onopang'ono kwezani msana wanu wam'mwamba ndi mapewa pansi mutayika manja anu pafupi ndi chifuwa chanu.
• Dulani nthiti yanu m'chiuno mwanu (kumunsi kwa thunthu la thupi la munthu pakati pamimba ndi ntchafu) ndikuyesera kufikira ntchafu zanu ndi chigongono.
• Mukangogwedezeka momwe mungathere, gwirani malowa kwachiwiri kapena ziwiri.
• Kenako pang'onopang'ono mubwere kumalo oyambira.

8. Zosintha Zosintha

Chimodzi mwazofunikira zolimbitsa zolimbitsa thupi , zotchinga zobwezeretsa kumbuyo zimathandizira kukonza bata kumapeto konsekonse, m'chiuno, ndi msana. Cholinga chachikulu cha zochitikazi ndi kupereka mphamvu zanu kumunsi mwamphamvu ndi kusinthasintha.

Momwe

• Gona pansi mwanjira yazikhalidwe, mapazi ako atawerama ndi manja pansi pa mutu wako kapena uwonjezere pambali pako.
• Sindikizani kumbuyo kwanu pansi ndikukweza mapazi anu pansi.
• Sungani maondo anu palimodzi, mutapinda mbali ya 90-degree.
• Pogwiritsa ntchito pachimake (pakatikati pamiyendo yomwe imakhudza minofu yanu yonse m'derali kuphatikiza kutsogolo, kumbuyo ndi mbali), kokerani maondo anu pachifuwa.
• Bwererani kumalo oyambira osakhudza pansi ndi mapazi anu.

Zindikirani : Kuyamba chizolowezi chochita masewera olimbitsa thupi kumakhala kovuta. Chifukwa chake, ndikofunikira kupeza chitsogozo kuchokera kwa wophunzitsa kapena katswiri musanaphatikizire izi munjira yanu.

Pamapeto pake…

Pali mitundu yambiri yolimbitsa thupi yomwe mungasankhe. Pezani zochepa zomwe zikukuthandizani ndipo onetsetsani kuti mwasakanikirana pakati pawo. Cholinga ndikuti muyambe pang'onopang'ono ndikulola thupi lanu kuzolowera chizolowezi. Palibe phindu pakufulumira chifukwa kuyesetsa thupi lanu kumangobweretsa zovuta.

Kupatula zomwe tatchulazi, muyeneranso kudya zakudya zopatsa thanzi komanso masewera olimbitsa thupi kuti mukwaniritse cholinga chanu.

1. [1]Pezani nkhaniyi pa intaneti Lilly, R. (2018). Maantibiotiki ndi kuchepa thupi.
2. [ziwiri]Mwanawankhosa, T. (2018). Kubwereza Kwa Belly Fix: Momwe Mungatsitsire Mafuta Am'mimba.
3. [3]Ladon, J. (2017). Ntchito Yapamwamba Yolephera Sabata: Chotupa Chotupa Ku…. MPHAMVU, 30 (2018).

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