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Kodi mumapewa kuvala nsonga zamatangi kapena madiresi opanda nsana chifukwa cha mafuta akumbuyo? Ngati inde, tikhulupirireni tikamati masiku ano azimayi ambiri akukumana ndi vuto lakubwezeretsa msana. Pitilizani kuwerenga nkhaniyi kuti mudziwe zambiri zakumapeto komwe kungakuthandizeni kuchotsa mafuta ammbuyo.
Zinthu zingapo monga kukhala kwa nthawi yayitali patsogolo pa kompyuta, kusowa nthawi yolimbitsa thupi, zizolowezi zosayenera, ndi zina zambiri, zitha kubweretsa kudzikundikira kwamafuta kumbuyo. Izi zimakhudzanso momwe munthu amakhalira komanso zimabweretsa mavuto am'mbuyo.
Mwamwayi, ili ndi limodzi mwamavuto omwe angathe kuthetsedwa mothandizidwa ndi masewera olimbitsa thupi. Zochita zolimbitsa thupi zomwe zimalimbitsa minofu yakumbuyo ziyenera kuphatikizidwa muzochita zolimbitsa thupi tsiku ndi tsiku kuti mupereke mafuta kumbuyo.
Lero, tapanga mndandanda wa masewera olimbitsa thupi abwino kwambiri a 7 omwe angakuthandizeni kuchotsa mafuta obwereranso bwino.
Yesani masewera olimbitsa thupiwa kuti mubwerere bwino momwe mumafunira.
Chidziwitso: Ngati mudavulalapo kapena mukudwala, muyenera kufunsa dokotala ndi wophunzitsa musanayambe kuchita masewera olimbitsa thupi.
1. Kupalasa Machine Workout:
Kulimbitsa makina opangira masewera olimbitsa thupi ndi Cardio-blasting cardio yomwe iyenera kuphatikizidwa kuntchito yanu ya tsiku ndi tsiku mosalephera. Kuti muchite izi, muyenera kumenya masewera olimbitsa thupi. Koma tikhulupirireni, kulimbitsa thupi kumeneku ndikofunika, makamaka ngati mukufuna kuchotsa mafuta obwerera m'mbuyo. M'malo mwake, osati mafuta obwerera mmbuyo okha, ntchitoyi ndiyofunikanso kulimbitsa m'munsi mwanu komanso kumtunda kwakumbuyo.
2. Kuchita masewera olimbitsa thupi:
Zochita zolimbitsa thupi za TYI zitha kuchitidwa mosavuta kuchokera kunyumba kwanu. Zomwe mukusowa ndi zolimbitsa thupi. Gona pamphasa moyang'anizana pansi kenako mutambasule manja anu pamwamba pamutu panu ndikuyika thupi lanu ngati zilembo T, Y ndi ine.
3. Pulani Ndi Kutukula Kwamphamvu:
Mtundu wamtunduwu ndiwothandiza pakuphulitsa mafuta kumbuyo komanso kulimbitsa minofu yakumbuyo. Kuchita izi ndikosavuta. Choyamba, khalani pamalo omwewo ndikukweza dzanja lanu lamanzere m'njira yofanana ndi pansi. Kenako, bwereza zomwezo ndi dzanja lamanja. Chitani izi tsiku lililonse kuti mubwerere bwino.
4. Kokani Zokwera:
Zokoka ndizabwino kwambiri m'thupi lanu. Kuchita masewera olimbitsa thupi kotereku kukuthandizani kuti mukhale ndi thupi lakuthwa bwino, mukhale ndi thanzi labwino komanso kupirira. Kuchita izi kuti muchotse mafuta am'mbuyo ndichinthu chomwe mukufuna.
5. Tricep Kickbacks:
Zikafika pakuchotsa mafuta obwerera m'mbuyo, zovuta za tricep zitha kukhala zothandiza kwambiri. Mufunikira ma dumbbells kuti muchite izi. Choyamba, pindani thupi lanu kutsogolo mwakukhazikika kumbuyo kwanu ndi mawondo atawerama pang'ono. Ndiye, mutagwira pazitsulo zopanda pake, gundani dzanja lanu ndikubwezeretsanso. Bwerezani izi tsiku ndi tsiku kuti mupeze zotsatira mwachangu.
6. Kutulutsa:
Palibe mndandanda wazolimbitsa thupi womwe ungakhale wathunthu popanda kutchula zolimbitsa thupi zodabwitsazi zamafuta obwerera. Phatikizani masewera olimbitsa thupi awa pazochita zanu zatsiku ndi tsiku kuti mumveke mapewa anu ndikuchepetsa mafuta.
7.Mizere Yowongoka:
Mizere yowongoka imawonekeranso kuti ndiyothandiza kwambiri poletsa mafuta obwerera m'mbuyo. Zochita izi zimayang'ana kumtunda kwakumbuyo, ma biceps ndi mapewa. Zimagwira bwino ntchito zikagwiridwa ndi ma dumbbells komanso zikachitika kawiri tsiku lililonse.
