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Wese munhu anorota kuve nemuviri wakanaka-toni. Toning muviri wako hausi wekungoderedza uremu, zvinoreva kuva nemuviri wakasimba une tsandanyama dzakanyatsotsanangurwa.
Kutevedzera zvakajairika hutongi hwehutongi hakugone kuvimbisa kwauri muviri une toni. Kudya kwakaringana, kwakaringana kwakabatana pamwe nekumwe kurovedza kwakadai secardio, kumhanya uye kusimudza huremu kunogona kukubatsira mukuwana muviri une toni uye mutete.
4 Zvekudya Kuti Ugare Mutete
Kutenda kwakajairika pakati pevakadzi ndekwekuti vanoda kurovedzwa kwakasiyana kubva kuvarume, izvo zvisiri zvechokwadi zvachose. Zvimwechetezvo, kuenda kunodya zvekudya hazvingashande sezvo izvi zvichingoita kuti muviri wako usimbe uye ushaiswe chikafu. Mutumbi une toni zvese nezve musimba uye mutete kumashure, asi kwete kuonda.
Kusanganiswa kwekudya kwakanyatsonaka pamwe nekumwe kurovedzwa kunogona kukubatsira iwe kuzadzisa mushe-wakanaka toni. Vakadzi vese vanofanirwa kuita nhamburiko yekudzidza kudzosera toni kumashure.
Lean Hutano Kudya Kwemangwanani Pfungwa Kuti Utete
Anotevera mamwe matipi anogona kukutungamira kuti uwane zvakanaka-toni kumashure nenzira ine hutano.
Kurera Kurema
Cardio wega haibatsire muviri wako kuti uwane toni. Kuita kumwe kusimudzira kunobatsira iwe kuzadzisa toni kumashure. Mushure memavhiki mashoma, makwikwi emhasuru dzako anozonyatsotsanangurwa, uye uchave uine simba rakawandisa kupfuura nakare kose. Iyi ndiyo imwe yenzira dzakanakisa dzekudzoserwa toni.
Push Ups Uye Crunches
Icho chimwe cheakanakisa kurovedza muviri kuti uwane toni yepamusoro muviri. Ichi ndicho chimwe chei chakanakisa kurovera pachifuva, mapendekete, abs uye triceps. Usazvimanikidze zvakanyanya asi.
Cardio kurovedza muviri
Cardio kurovedza muviri kunobatsira pakuwana muviri une toni. Ita cardio kurovedza katatu pavhiki. Cardio kurovedza muviri inokubatsira iwe kupaza mafuta uye kuwana toni kumashure. Iyi ndeimwe yemazano ehutano anofanirwa kuitwa nemunhu wese.
Kumhanya
Kumhanya kwemaminetsi makumi matatu kusvika makumi mana zuva nezuva kunobatsira kumuviri. Inokubatsira iwe kuwana chimiro chakanaka uye toni kumashure.
Tea Yakasvibirira
Green tii inobatsira mukuderedza yakakwira cholesterol mwero uye inobvisa chepfu yemuviri zvakare. Inotakurwa neanti-oxidants. Tsvagurudzo zhinji dzakaratidza kuti green tii inogona kuwedzera mwero wekutsva kwemafuta uye kubatsira mukudzora uremu.
Idya Mimwe Miriwo Nezvibereko
Muriwo nemichero zvakakosha kumuviri une toni uye kumashure sezvo ari manyuko akanaka emavhitamini. Vanobatsira mukugaya uye vanochengeta muviri wedu uine hydrated.
Idya mafuta ane hutano
Mafuta akakosha akakosha kuratidza muviri wako wepamusoro. Iwe unogona kusanganisira walnuts, maarumondi, nzungu, makotapeya nemafuta emuorivhi muzvokudya zvako zvezuva nezuva kusangana nezvinodiwa nemafuta ako.
Mapuroteni
Iwe unofanirwa kuwedzera yako protein yekudyiwa uye uteme pasi pane ine starchy chikafu. Nekudaro, iwe unofanirwa kugara uchisanganisira mazai, nyemba, nyama, bhari, soya uye zvese zvine mapuroteni-akapfuma chikafu mune chako chikafu. Iyi ndiyo imwe yenzira dzekudzoserwa toni.
Govanisa Kudya Kwako
Iva nezvikamu zvidiki zvekudya nguva nenguva. Kuva nezvidiki zvidiki kunowedzera muviri metabolism uye kunoita kuti unzwe kushaya nzara. Nekudaro, iwe unopedzisira wadya mashoma mashoma macalorie.
Fara
Kushungurudzika kune njodzi pahutano hwako. Kushungurudzika kunogona zvakare kuita kuti unzwe nzara nguva dzese. Nekudaro, nzara yako inowedzera uye muviri wako unobuda muchimiro. Iyi ndeimwe yemadzimai emuviri toning matipi.
Kudya Kwakakodzera Nguva
Idya chisvusvuro samambo, masikati semuchinda uye kudya kwemanheru semurombo. Zvakare, iyo nguva yakakosha. Iwe unofanirwa kupedzisa kudya kwako kwemaawa mashoma usati wasvika pamubhedha. Zvinokurudzirwa kudya chikafu chako chisati chasvika 8 pm.
Rara zvakanaka
Maawa masere ekurara anofanirwa kumuviri wedu nepfungwa. Kana iwe ukanyimwa hope, zvinogona kuratidza pane hutano hwako.
Usazviuraya nenzara
Usamboenda kunotsvaga kudhayeti sezvo zvichingoita iwe kushaya simba. Paunofa nenzara muviri wako, pachave nekuputsika kwemhasuru. Mutumbi une toni uye musana zvinoreva mashoma mafuta uye mamwe tsandanyama akatsanangurwa.
Inwa Roti Mvura
Kunwa mvura kunobatsira muviri wako kuburitsa chepfu uye kugara uine hydrated. Inobatsira pakuwana toni kumashure. Magirazi masere kusvika gumi emvura anokwana zuva rimwe chete. Edza kudzivisa soda kana muto.
