Kodi mwasiya kugwira ntchito yanu mafuta m'mimba mukuganiza kuti mudzayamba mawa? Kapena posachedwa? ‘Posachedwapa’ zimatenga nthawi yaitali kuti zifike, kapena sizifika n’komwe. Kodi wafika kwa inu? Ganizilani izi!
Kodi mukufuna kuti mugwirizane ndi diresi yokongola ija yomwe munasungira ndalama zanu pa nyengo ya zikondwerero? Ndiye ino ndiyo nthawi yoti mukhale serious ndikuyamba kuchita zina masewera olimbitsa thupi kuchepetsa mafuta m'mimba ! Ndi nyengo ya zikondwerero, ino ndiyo nthawi yoti muyese kutaya gawo lowonjezeralo kuposa kale lonse! Sizokhudza momwe mumawonekera, komanso za kukhala wathanzi .
Mosakayikira mufunika kusintha pang'ono pa moyo wanu kuti mutaya chibayo chozungulira mimba yanu, ndikuphatikiza zolimbitsa thupi zolondola kuti muthane nazo ndi gawo lofunikira. Inde, masewera olimbitsa thupi anu adzakuthandizani kukhala olimba, koma ngati mukufuna kuthana ndi mafuta am'mimba, tili ndi masewera olimbitsa thupi okha!
imodzi. Nsomba
awiri. Kupotoza Crunches
3. Side Crunches
Zinayi. Reverse Crunches
5. Kupindika kwa mapapo
6. Vuto la M'mimba
7. FAQs
Nsomba
Iyi ndi imodzi mwa njira zabwino kwambiri zothanirana ndi mafuta owonjezera ang'onoang'ono kuzungulira mimba. Akatswiri amanena kuti ali pamwamba udindo pakati pa ntchito zowotcha mafuta ndipo muyenera kuziphatikiza muzochita zanu.
Bwanji: Gona pansi pa a yoga mat . Phimbani mawondo anu ndi mapazi anu pansi. Mapazi anu ayenera kukhala motalikirana ndi chiuno. Ndiye muyenera kukweza manja anu ndi kuwatenga kumbuyo kwa mutu wanu, ndi mutu wanu pa manja anu kapena zala zanu kumbuyo makutu anu. Musatseke zala zanu. Tsopano, pumani mozama mu malo awa. Pang'onopang'ono kwezani chiuno chanu chakumtunda kuchokera pansi, ndikutulutsa mpweya panthawiyo.
Kwezani torso yanu mochuluka momwe mungathere popanda kusintha malo a gawo lina lililonse la thupi, ndiyeno bwererani kumalo ogona, mukupuma pobwerera pansi. Mutha kutulutsa mpweya mukakwezanso torso yanu. Yesetsani kukhala ndi mtunda wa mainchesi atatu pakati pa chifuwa chanu ndi chibwano kuti musamangirire khosi lanu. The kuganizira kuyenera kukhala pamimba , osati kungonyamula chabe.
Oyamba kumene ayenera kuyesetsa kuchita 10 crunches pa seti, ndi kuchita osachepera awiri kapena atatu seti pa tsiku.
Langizo: Mukhozanso kuchita izi ndi dzanja lanu mutadutsa pachifuwa chanu.
Kupotoza Crunches
Kuthamanga kwanthawi zonse kumakhala ndi zosiyana zingapo, zonse zomwe zimathandiza makamaka opangidwa kuti achepetse mafuta am'mimba . Muyenera kutenga masabata angapo kuti mudziwe zoyambira zoyambira ndikusunthira kumitundu ina yomwe imakhala yothandiza kwambiri. Yoyamba mwa izi ndi kugunda kwa mtima.
Bwanji: Muyenera kugona chagada pamalo olimba (mphasa pansi) ndi kupinda miyendo yanu ndi mapazi anu pansi. Malo a manja anu ndi ofanana ndi crunches, pansi pa mutu wanu. Tsopano pakubwera kusiyana, m'malo mokweza torso, kwezani phewa lanu lakumanja kumanzere kwanu, ndikuchepetsa kuyenda kwa phewa lakumanzere.
Bwerezani zomwezo kumbali inayo-kukweza phewa lanu lakumanzere kumanja kwanu. Uwu ndi wozungulira umodzi wathunthu. Apanso, kwa oyamba kumene, chiwerengero cha 10 crunches pa seti ndi chothandiza, ndipo yesetsani kukwaniritsa osachepera awiri kapena atatu.
Langizo: Gwiritsani ntchito mimba yanu ndi chiuno chokha kuti mukweze kuti mutambasule bwino pamimba.
Side Crunches
Chimodzi mwazinthu zomwe zimathandizira kugaya chakudya kutaya flab kuzungulira mimba , kugwedeza kwa mbali kumangoganizira kwambiri minofu ya m'mbali.
Bwanji: Dzikhazikitseni kuti mugwedezeke, ziwalo zonse za thupi zikhale zofanana ndi zopindika. Kenako, pochita crunch, yezerani miyendo yanu mbali imodzi ndi mapewa anu. Oyamba kumene ayenera kukhala ndi magawo awiri kapena atatu a crunches, ndi kubwereza 10 mu seti iliyonse.
Langizo: Khalani ndi malo oti muyang'ane pamene mukuchita crunches kuti mukhale ndi mtunda pakati pa chibwano chanu ndi chifuwa.
Reverse Crunches
Kugunda kwa reverse kumagwiritsidwa ntchito pamimba yodutsa, yomwe ndi minofu yakuya kwambiri m'mimba. Ndi chimodzi mwazothandiza kwambiri kusuntha ku kutaya mafuta m'mimba , makamaka kwa akazi. Mutha kupita patsogolo kuti musinthe ma crunches pakatha milungu ingapo kuti mukhale omasuka ndi zosiyana zina.
Bwanji: Gona pansi pamalopo kuti mugwedezeke, ndipo musanayambe kugwedeza, kwezani miyendo yanu mumlengalenga-zidendene zanu zikhoza kukhala mlengalenga kapena matako anu. Exhale pamene mukukweza torso yanu, ndikubweretsa ntchafu zanu pachifuwa chanu. Onetsetsani kuti chibwano chanu chachoka pachifuwa chanu. Mukhozanso kubweretsa mphuno yanu ku mawondo anu.
Langizo: Mutha kuwoloka akakolo anu ngati mukufuna pokweza miyendo yanu mmwamba.
Kupindika kwa mapapo
Izi ndi zolimbitsa thupi kwa oyamba kumene omwe akufuna kuchepetsa mafuta m'mimba mwamsanga . Ndilinso lalikulu m'munsi thupi thupi ndi imalimbitsa mtima wanu . Mukhozanso kugwiritsa ntchito izi ngati masewera olimbitsa thupi kuti mutenge magazi ku minofu yambiri panthawi imodzi.
Bwanji: Muyenera kuyimirira ndi miyendo yanu motalikirana ndi m'lifupi mwake. Mawondo anu azikhala opindika pang'ono. Tsopano, siyani manja anu onse patsogolo panu, kuonetsetsa kuti akugwirizana ndi mapewa anu ndikuwasunga mofanana pansi. Lowani pamalo olowera ndi phazi lanu lakumanzere kutsogolo.
Tsopano, potozani thupi lanu lakumtunda kumanzere ndi torso yanu. Kenako, yesani kufikira mikono yanu yotambasulidwa kumanzere kwanu. Ganizirani kuloza kumanzere kuchokera kwanu mchombo . Pang'onopang'ono sunthani manja anu pakati ndikupita patsogolo ndi phazi losiyana ndi kupotoza mbali inayo. Mutha kugwiritsa ntchito masitepe 10 pa seti iliyonse ndikupanga seti ziwiri pazoyambira.
Langizo: Mukakulitsa kulolerana ndi izi, mutha kuchita ndikunyamula zolemetsa (monga mpira wamankhwala) m'manja mwanu.
Vuto la M'mimba
Kuchita masewera olimbitsa thupi m'mimba kumakhala kochepa kwambiri, ndipo kumatsindika kwambiri mpweya wanu m'malo mowonjezera kugunda kwa mtima wanu. Ndi njira yabwino kwa kutaya mafuta m'mimba ndipo amagwiritsidwa ntchito m'njira zosiyanasiyana zophunzitsira. Zimagwira ntchito mwamphamvu kuphunzitsa minofu ya m'mimba ndikuwongolera kaimidwe.
Bwanji: Ndi bwino a kutambasula pose . Kuti muchotse m'mimba, imirirani pansi, ndikuyika manja anu m'chiuno. Tsopano, tulutsani mpweya wonse kunja, mochuluka momwe mungathere. Moyenera, muyenera kumva kuti mulibe mpweya m'mapapu anu. Kenaka, tambasulani chifuwa chanu, ndipo tenga mimba yanu momwe mungathere ndikugwira.
Yesetsani kuganiza zomwe mungachite ngati mutafuna kuti mchombo wanu ugwire msana wanu, ndikuyenda. Yesani kugwira kwa masekondi 20 ngati ndinu oyamba, ndiyeno kumasula. Kumeneko ndi kukomoka kumodzi. Bwerezani ka 10 pa seti imodzi.
Zoyenera kupewa: Zochita izi ziyenera kuchitika m'mimba yopanda kanthu, apo ayi, zingayambitse vuto la m'mimba. Ngati mukudwala matenda aliwonse amtima kapena mapapo, ndiye kuti mungafune kudumpha izi.
FAQs
Q. Ndi masewera ati omwe amathandizira kuti muchepetse mafuta am'mimba?
KWA. Zochita zochepa za cardio zimathandiza kuwotcha zopatsa mphamvu ndikusungunula mafuta osafunika, koma zidzakhala za thupi lonse. Mumasankha kuyenda, kuthamanga, kapena kuthamanga. Kuyenda mwachangu kwa mphindi 30-45 masiku anayi kapena asanu sabata iliyonse kapena kupitilira apo. Mutapeza mphamvu za m'mapapo, mutha kupita patsogolo pakuthamanga kwanthawi yayitali kwa nthawi yofanana, ndipo pamapeto pake mumatha kuthamanga mphindi zochepa muzochita zanu.
Q. Nanga bwanji ngati sindingathe kukweza chiuno changa kwambiri ndikamagunda?
KWA. Ili ndi vuto kwa onse oyamba kumene, ndipo palibe chodetsa nkhawa. Ngati simungathe kubwera mokwanira mukamayamba kuchita masewera olimbitsa thupi, mumadzikoka momwe mungathere. Pang'onopang'ono, ndi masewera olimbitsa thupi nthawi zonse, mudzatha kuyenda bwino kwambiri mosavuta. Ingomenyani, musataye mtima!
F. Kodi kusambira ndi ntchito yabwino yochotsera mafuta m’mimba?
KWA. Kusambira ndi mtundu wa masewera olimbitsa thupi omwe ndi abwino kwambiri kwa thupi. Zimakuthandizani kutentha zopatsa mphamvu, kuchepetsa thupi komanso kumveketsa thupi lanu! Ngakhale kusambira ndi njira yabwino yowotcha zopatsa mphamvu, muyenera kuphatikiza mitundu ina ya crunches ndi zochitika zina zapadera muzochita zanu zamlungu ndi mlungu. makamaka mafuta am'mimba .
