imodzi. N'chiyani Chimachititsa Mafuta Pamanja?
awiri. Kodi Ndi Zakudya Zotani Zomwe Muyenera Kutsatira Kuti Mutaye Mafuta Amanja?
3. Zolimbitsa Thupi Kuti Muchepetse Mafuta Pamanja
Zinayi. FAQs pa Arm Fat
Ah, mafuta a mkono. Inu mukudziwa chomwe icho chiri. Ndipo tiyeni tikhale oona mtima. Tonse tikudziwa kuti sitiyenera kupanga zinthu zambiri zotere (mitundu yonse ya thupi ndi yokongola, pambuyo pake). Koma pali kukayikira kwakanthawi komwe tonse timakumana nako pankhani yovala pamwamba pa spaghetti kapena diresi lopanda manja. Ngati pali mawu amodzi ofotokozera mafuta a mkono, ayenera kukhala amakani. Ndipo ziribe kanthu momwe mungasamalire zakudya zanu kapena kuchepetsa zakudya zotsekemera, mafuta a m'manja amaonekabe kukhalabe. Zokwiyitsa, chabwino? Koma musanayambe kupeza njira yochepetsera minofu ya mikono ya flabby, ndikofunika kudziwa zomwe zimayambitsa kudzikundikira kwa mafuta a mkono.
N'chiyani Chimachititsa Mafuta Pamanja?
Ngati mukuganiza kuti ndi inu nokha amene mukukumana ndi vutoli, dziwani kuti simuli nokha. Mafuta amkono ndi chimodzi mwazinthu zomwe zimayamba chifukwa cha ukalamba. Pamene mukukula, wanu kuchuluka kwa metabolic amachepetsa ndipo ngati simukuchita masewera olimbitsa thupi, mafuta ochulukirapo amatha kusungidwa m'manja mwanu.Ngakhale kuti palibe chitsimikizo chotsimikizirika, kafukufuku wina wopangidwa apeza kuti testosterone yochepa ingayambitse kusungidwa kwa mafuta ochulukirapo m'chigawo chapamwamba cha mkono. Amayi akamakula, milingo ya testosterone m'matupi mwawo imachepa, zomwe zimapangitsa kuti zikhale zovuta kuti iwo ataya mikono yonyezimira.
Chifukwa chake, izi zimadzutsa mafunso a madola miliyoni. Kodi kutaya mikono flabby? Kodi pali njira yotsimikizika yochepetsera mafuta m'manja? Mwachidule, inde. Tiyeni tiyambe ndi zomwe mungadye kuti mudye kuchepetsa mikono flabby .
Kodi Ndi Zakudya Zotani Zomwe Muyenera Kutsatira Kuti Mutaye Mafuta Amanja?
1. Pitirizani kuwerenga
Chinthu choyamba kukumbukira pamene mukuyesera kuchepetsa zida zamoto ndikuti muyenera kuyamba kuyang'ana kuchuluka kwa zopatsa mphamvu zomwe mumadya. Kafukufuku wasonyeza kuti munthu amafunika kutentha makilogalamu pafupifupi 3,500 kuti awotche kilogalamu imodzi ya mafuta. Ngakhale kuti ndalamazo zikuwoneka zovuta, pali njira yosavuta yokwaniritsira cholinga ichi. Yesani kuchepetsa zopatsa mphamvu za 500 kuchokera pazakudya zanu zatsiku ndi tsiku komanso pa sabata, mutha kuwotcha ma calories 3,500. Lembani zonse zomwe mumadya komanso zopatsa mphamvu zake, mukamawerenga, kuti mupeze njira yosavuta yowonera zomwe mumadya.
2. Palibe shuga
Ichi ndi chodziwikiratu, sichoncho? Aliyense amadziwa zinthu zomwe zili ndi shuga wambiri (inde, ma sodas, makeke ndi makeke, tikuyang'ana pa inu) ndizoipa kwa thanzi. Shuga pawokha siwoyipa konse koma kuti manja athawe, munthu amayenera kutero chepetsa chakudya ndi shuga wambiri. Kuti muchepetse mafuta m'manja, sinthani zakudya zanu zatsiku ndi tsiku kuti muchepetse shuga wowonjezera. Mwachitsanzo, chepetsani kuchuluka kwa shuga amene mumathira ku khofi kapena tiyi, m’malo mogula madzi a m’chitini kapena a m’mabotolo, pangani madzi a zipatso atsopano, m’malo mwa chimanga cham’mawa chodzaza ndi shuga, yesani phala la oats ndi kuwonjezera zipatso zatsopano. kwa kamphindi kotsekemera.
3. Osadumpha chakudya cham'mawa
Ichi ndiye chinthu choyipa kwambiri chomwe mungadzipangire nokha ngati mukufuna kutaya mikono yonyezimira! Kudumpha chakudya cham'mawa zingakupangitseni kuti muzidya kwambiri chakudya tsiku lonse. M'malo mwake, idyani kadzutsa koyenera, kopatsa thanzi kuti muyambe tsiku lanu pacholemba choyenera.
4. Phatikizanipo mapuloteni
Ngati mukuyesera kutaya mikono yofowoka, zingathandize kuti muphatikizepo mapuloteni ambiri muzakudya zanu. Zakudya zokhala ndi mapuloteni zidzakuthandizani kumanga minofu yambiri ndikuthandizira kulimbikitsa kagayidwe kanu, motero kukuthandizani kuwotcha ma calories ambiri. Chifukwa china chophatikizira zomanga thupi zambiri m'zakudya zanu ndikuti zidzakuthandizani kuti mukhale okhuta kwa nthawi yayitali, zomwe zimapangitsa kuti musavutike kuvutika ndi njala pakati pa chakudya. Kumbukirani, cholinga chake ndikungowonjezera zakudya zomanga thupi, osachepetsa zakudya zanu zonse kukhala zomanga thupi. Phatikizaninso nyama zowonda, nyemba, mtedza, nthangala, nsomba zam'madzi ndi masamba amasamba kuti manja anu awonongeke.
Zolimbitsa Thupi Kuti Muchepetse Mafuta Pamanja
Ngati kuchepetsa mafuta m'manja kunali kosavuta monga kungoyang'anira zakudya zanu. Ngakhale kudya moyenera ndi theka la njira yonseyi, muyenera kulabadira chimodzimodzi kuchita masewera olimbitsa thupi. Nawa ena zolimbitsa thupi zosavuta kutsatira zotsatira zomwe mukufuna.1. Kukweza kulemera
- Zomwe mukufunikira pakuchita izi ndi miyeso yokhazikika. Ngati mulibe ma dumbbells, mutha kugwiritsa ntchito botolo lamadzi m'malo mwake.
- Imani ndi mapazi anu motalikirana ndi mapewa.
- Gwirani kulemera kwake ndi manja anu onse ndikukweza pamwamba pa mutu wanu. Samalani kwambiri mawonekedwe. Mikono yanu ikhale yowongoka.
- Pang'onopang'ono, kuchepetsa kulemera kumbuyo kwanu.
- Mutagwira kwa masekondi angapo, kwezani kulemera kwa mutu wanu kachiwiri.
Pamene mukuchita izi, sungani manja anu pafupi ndi makutu anu momwe mungathere.
Chitani 3 seti za 20 reps iliyonse. Pumulani kwa mphindi imodzi pakati pa seti iliyonse.
2. Tricep dips
- Pezani mpando kapena benchi yoyenera kuchita izi. Kutalika kwa mpando/benchi ndikofunikira kwambiri. Ayenera kukhala osachepera 2 mapazi pamwamba kuposa pansi.
- Khalani m'mphepete mwa mpando / benchi ndikuyika manja anu kumbuyo kwanu kapena m'mphepete mwa mpando. Onetsetsani kuti mtunda wapakati pa mikono yanu ndi wotalikirana ndi mapewa.
- Msana wanu uli wolunjika, khalani m'mphepete mwa mpando, miyendo yanu itatambasulidwa patsogolo panu.
- Pindani zigono zanu pakona ya digirii 90 ndikutsitsa pang'onopang'ono thupi lanu lakumunsi pampando ndikulunjika pansi.
- Gwirani chithunzichi kwa masekondi angapo ndipo kumbukirani kuwongolera kupuma kwanu. Pumirani mozama pang'ono. Zidzakuthandizani kuti mukhalebe ndi maonekedwe popanda kuchita khama.
- Wongolaninso manja anu ndikukankhiranso thupi lanu mmwamba (musakhalenso pampando).
- Chitani ma seti 3 a 20 reps tsiku lililonse kuti mupeze zotsatira zabwino zochepetsera mafuta am'manja.
3. Bicep curls
- Mufunika zolemera ziwiri pakuchita izi.
- Imani molimba pansi, ndi mapazi anu motalikirana ndi mapewa m'lifupi. Gwirani cholemera chimodzi m'dzanja lililonse.
- Pamene mukugwira zolemera, onetsetsani kuti manja anu akukuyang'anani, ndi zala zanu mozungulira kulemera kwake.
- Kwezani zolemera zonsezo poweramitsa zigongono zanu ndikukweza manja anu mmwamba mapewa anu.
- Sungani zigono zanu moyandikira mbali zanu kuti mukhale ndi mawonekedwe oyenera.
- Mukagwira kwa masekondi angapo, tsitsani zolemerazo potsitsa manja anu.
- Kutengera mulingo wa chitonthozo, chitani 2 mpaka 4 seti za 15 kapena 20 reps iliyonse.
4. Makankhirani mmwamba
- Zochita izi zitha kugwira ntchito bwino kwa onse omwe akufuna kutaya mikono yowongoka.
- Yalitsani mphasa ya yoga pansi ndikugona pamimba panu.
- Manja anu akuyang'ana pansi, ikani manja anu pansi.
- Ndi manja anu akukhazikika pansi, kwezani thupi lanu mmwamba. Pang'onopang'ono, tsitsaninso thupi lanu, mpaka chifuwa chanu chatsala pang'ono kukhudza pansi.
- Popeza kuti masewerawa amafunikira mphamvu zakumtunda kwa thupi, yambani ndikupukusa mawondo kaye kenako pitilizani kukankhira pafupipafupi mukakhala omasuka.
- Pumulani mawondo anu pansi ndikukweza thupi lanu lakumtunda pang'onopang'ono. Imani kaye kamphindi ndikutsitsanso mpaka chifuwa chanu chili pafupi ndi pansi (kufanana nacho).
- Panthawi yochita masewera olimbitsa thupi, pumani mpweya mukuyenda pansi ndikutulutsa mpweya mukamakweza thupi lanu.
- Chitani 3 reps ya 10 seti tsiku lililonse kuti mupeze zotsatira zabwino.
5. Mbali ya thabwa yokhala ndi dumbbell imakweza
- Zimadziwika kuti matabwa ndi njira yabwino yopangira maziko anu. Pulati yam'mbali imachita chimodzimodzi koma ngati muwonjezera ma dumbbells, mutha kupeza mapindu awiri. Sikuti mudzangopanga pachimake chanu komanso mikono yanu, ndipo mutha kutsazikana ndi mafuta am'manja.
- Pakuchita masewera olimbitsa thupi, mudzafunika mati a yoga ndi dumbbell ya kulemera kulikonse komwe mungakhale nako. (Kumbukirani, cholemetsa cholemetsa chimangopangitsani kuti muvutike nokha, choncho, sankhani mwanzeru).
- Khalani pa chigongono chanu, m'mbali mwa thabwa. Kuti mugwire bwino udindo, tcherani khutu ku mawonekedwe anu, kapena mungadzivulaze. Pakuchita izi, chigongono chanu chiyenera kukhala pansi pa phewa lanu ndipo mapazi anu akhale amodzi pamwamba pa mzake. Gwirani dumbbell m'dzanja lanu lina.
- Pang'onopang'ono kwezani chiuno pamphasa m'njira yoti pakhale mzere wowongoka wopangidwa kuchokera pamapewa anu kupita ku bondo.
- Kwezani dzanja lomwe mwagwira dumbbell pamwamba pa phewa lanu.
- Kenako, tsitsaninso mkono wanu ndikuupumitsa patsogolo pa thupi lanu.
- Samalani pakupuma kwanu kuti musadzipanikizike panthawiyi. Pumirani pamene mukukweza mkono wanu pamwamba pa phewa lanu ndikupumira pamene mukubweretsanso pansi.
- Bwerezani mayendedwe osachepera khumi ndikusintha mbali ndikutsatanso masitepewo.
6. Lumo
- Zochita izi ndizosavuta kuchita ndipo sizifuna zolemera. Mudzafunika mati a yoga ndi malo okwanira kuti musunthe manja anu.
- Tayalani mphasa ndikuyimirira ndi miyendo yanu motalikirana.
- Kwezani manja anu kumbali yanu ndikuwongoka. Awa ndi malo anu oyambira.
- Tsopano, bweretsani manja anu kutsogolo kwa thupi lanu Ndi kuwawoloka m'njira yomwe amalumikizana. (Ganizirani za manja anu ngati lumo pamene mukuwoloka).
- Bwererani pamalo omwe mudayambira.
- Bwerezani izi ndikupitilira kwa mphindi 20.
- Chitani izi tsiku lililonse kuti mupeze zotsatira zabwino.
FAQs pa mafuta a mkono
Q. Kodi kutaya mafuta a mkono popanda kupeza minofu?
KWA . Ngakhale kugwiritsa ntchito zolemera ndi imodzi mwa njira zothandiza kwambiri zochepetsera mafuta m'manja, zimabwera ndi nkhawa ngati minofu yanu ingachuluke. Ngakhale kuti izi ndizovuta kwambiri, kumanga minofu sikungochitika usiku umodzi ndipo kumatenga maola ambiri ochita masewera olimbitsa thupi ku masewera olimbitsa thupi. Ngati, komabe, mukuda nkhawa, mutha kutaya manja osasunthika posankha masewera olimbitsa thupi omwe samaphatikizapo zolemetsa. Zolimbitsa thupi monga pushups zingathandize pankhaniyi, chifukwa mudzagwiritsa ntchito thupi lanu limbitsani mikono yanu . Ma tricep dips adzakuthandizaninso kutaya manja osasunthika popanda kukwera. Yoga ndi njira ina yabwino.
Q. Kodi ndimachotsa bwanji phewa lalikulu ndi mkono waukulu wakumtunda?
KWA . Kulunjika mapewa anu ndizovuta. Kutsika kwathunthu kwa kulemera kwa thupi kudzakuthandizani kuti mapewa anu aziwoneka ocheperapo. Kuchita masewera olimbitsa thupi katatu pa sabata kuti muchepetse thupi komanso kungakuthandizeninso kukulitsa kagayidwe kanu, komwe kumakupangitsani kuti muchepetse thupi kutembenuka kumathandiza kuchepetsa thupi . Pali, komabe, zolimbitsa thupi zomwe mungachite. Kukweza patsogolo kudzakuthandizani. - Imani ndi dumbbell m'dzanja lililonse ndi manja anu pambali panu. - Pindani zigongono zanu pang'ono, tambasulani manja anu ndikukweza mpaka pachifuwa - Gwirani kwa masekondi angapo, kenaka tsitsaninso manja anu.
Q. Zimatenga nthawi yayitali bwanji kuti mafuta amkono awonongeke?
KWA . Palibe yankho lotsimikizika pafunsoli chifukwa limasiyanasiyana munthu ndi munthu, kuchuluka kwa masewera olimbitsa thupi, kuchuluka kwamafuta omwe muli nawo komanso kagayidwe kanu. Ngati mumatsatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi bwino, mukhoza kuona kusiyana kwa miyezi ingapo.
Q. Kodi ndingachepetse bwanji mafuta popanda maphunziro olemera?
KWA . Phatikizani ma cardio ambiri muulamuliro wanu kuti muwotche zopatsa mphamvu zambiri. Kuyenda kapena kuthamanga kungathandize. Yoga kapena kugwiritsa ntchito a kulumpha chingwe kungakuthandizeninso kutaya mafuta. Kusewera masewera ndi njira ina yabwino yosinthira manja anu. Kupatula kusangalala, tennis kapena sikwashi ndi masewera abwino chifukwa amangoyang'ananso kwambiri mikono yanu. Pushups, kuzungulira mkono ndi tricep dips ndi zitsanzo za masewera olimbitsa thupi popanda kugwiritsa ntchito zolemera.
Q. Ndi zopatsa mphamvu zingati zomwe ndiyenera kutaya mafuta amkono?
KWA . Kafukufuku akuwonetsa kuti munthu amafunikira kutentha pafupifupi ma calories 3500 kuti awotche paundi imodzi yamafuta. Chepetsani pafupifupi ma calories 500 kuchokera pazakudya zanu zatsiku ndi tsiku ndipo mu sabata mutha kuwotcha ma calories 3500.
Mukhozanso kuwerenga Momwe mungachepetsere mafuta a nkhope ndi chibwano chanu chapawiri kuti mukhale ndi nsagwada yabwino .
