Wamuka here nhasi kuti uone chidimbu chidiki chemafuta emudumbu chaunoda kurasikirwa nekukurumidza kuburikidza nekurovedza muviri? Nguva yezororo yave iri kwemavhiki ikozvino, uye pasina mubvunzo isu tose takapinda muzvokudya zvedu zvatinofarira, zvingave zvinotapira kana zvinonaka, tichizvivimbisa kuti ticharova gym munguva pfupi! 'Nenguva isipi' inotora nguva yakareba kuti isvike, kana kuti haisviki zvachose. Yasvika kwauri here? Funga nezvazvo! Iwe unoda kukwana mune iro rinoyevedza dhirezi rawakashandisa mari yako yese yekuchengetedza gore idzva? Zvino ndiyo nguva yekuve serious uye wotanga kuita mamwe maekisesaizi kuderedza mafuta edumbu !
Hazvisi zvekungotaridzika kwako chete, asi nezve kuva neutano hwakanaka. Pasina kupokana iwe unoda kadiki shanduko yemararamiro kuti urasikirwe neflab yakatenderedza dumbu rako, uye kubatanidza iwo chaiwo maekisesaizi ekuita nayo inhanho inodiwa. Isu tinokuratidza iwo chaiwo maekisesaizi aunoda kutenderera mumaitiro ako. Shandira kune ane hutano uye akakukodzera iwe! Ita serious, wotanga kudzidzira kurasikirwa nedumbu mafuta !
Poshi. Kudzidzira Kuderedza Belly Fat neCrunches
piri. Kudzidzira Kuderedza Belly Fat ne Twist Crunches
3. Kudzidzira Kuderedza Belly Fat neSide Crunches
Four. Kudzidzira Kuderedza Belly Fat neReverse Crunches
5. Belly Fat Exercise - Vertical Leg Crunch
6. Belly Fat Exercise - Bicycle Exercise
7. Belly Fat Exercise - Lunge Twist
8. Belly Fat Exercise - The Belly Vacuum
9. FAQs Paunenge Uchirovedza Kuderedza Belly Fat
Kudzidzira Kuderedza Belly Fat neCrunches
Nzira yakanakisa yekubata iwo mashoma akawedzera mafuta akatenderedza dumbu, pasina kupokana, kuita crunches. Nyanzvi dzinoti inotora chinzvimbo chepamusoro pakati pezviitwa zvekupisa-mafuta uye iwe unofanirwa kusanganisira izvi mune yako. seti yezviitwa .
Nzira yekuita crunches?
Iwe unofanirwa kurara pasi pasi (iwe unogona rara pasi payoga mat kana chero imwe mat). Gwira mabvi ako tsoka dzako dzakati sandara pasi. Tsoka dzako dzinofanira kunge dziri muhudyu-yakaparadzana. Iwe zvino unofanirwa kusimudza maoko ako uye woatora kuseri kwemusoro wako, nemusoro wako pazvanza zvako kana zvigunwe zvako kuseri kwenzeve dzako. Usabatanidza zvigunwe zvako. Zvino, femera zvakadzama munzvimbo iyi. Zvishoma nezvishoma simudza torso yako yekumusoro kubva pasi, uchifemesa panguva iyoyo. Simudza torso yako zvakanyanya sezvaunokwanisa pasina kushandura nzvimbo yeimwe nhengo yemuviri, uye wozodzokera kunzvimbo yekurara, uchifema paunenge uchidzokera pasi. Iwe unogona kufema kana iwe uchisimudza torso yako zvakare. Edza kuchengetedza chinhambwe chemasendimita matatu pakati pechipfuva chako nechirebvu kuitira kuti urege kunetsa mutsipa wako. The kutarisa kunofanira kunge kuri padumbu , kwete kungosimudza.Vanotangisa vanofanira kuedza kuita gumi crunches paseti, uye kuita kanenge maviri kana matatu seti pazuva.
Zvekudzivisa: Kupwanya zvakanyanya. Tarisa pane kuunza mbabvu dzako kune yako dumbu , nenzira iyoyo iwe uchasimudza torso yako chete nemasendimita mashoma. Edza nepaunogona napo, wozodzokera pasi zvakare. Izvi zvichanangana ne mafuta akapoteredza dumbu .
Zano: Iwe unogona zvakare kuita izvi neruoko rwako rwakayambuka pachifuva chako.
Kudzidzira Kuderedza Belly Fat ne Twist Crunches
Iyo yenguva dzose crunch ine akati wandei magadzirirwo uye akasiyana, ayo ese anobatsira mune zvakananga yakagadzirirwa kuderedza mudumbu mafuta . Iwe unofanirwa kutora mavhiki mashoma kuti uzive nezve basic crunches uye wozoenda kune dzimwe mutsauko unoshanda zvakanyanya uye wakanangana nemhedzisiro. Yekutanga pakati peizvi ndeye twist crunch.
Nzira yekuita sei twist crunch?
Iwe unofanirwa kurara pamusana wako panzvimbo yakaoma (mat pasi) uye pfugama makumbo ako netsoka dzako pasi. Nzvimbo yemaoko ako yakafanana necrunches, pasi pemusoro wako. Ikozvino kunouya mutsauko, pachinzvimbo chekusimudza torso yako, simudza bendekete rako rekurudyi kuruboshwe, uchidzikamisa kufamba kwepfudzi rekuruboshwe. Dzokorora chiito kune rumwe rutivi-kusimudza pfudzi rako rekuruboshwe pamusoro pekurudyi kwako. Iyi iround imwe chete yakakwana. Zvekare, kune vanotanga, huwandu hwegumi crunches paseti inoshanda, uye edza kuzadzisa maviri kana matatu seti.Zvekudzivisa: Usabata mweya wako. Kana iwe ukafemera pamusoro uchikwira, iwe unozofemera wega paunenge uchidzika. Iwe unofanirwa kuve nechokwadi kuti hausi kunyima muviri wako okisijeni uye unomhanyisa mweya wako.
Zano: Shandisa dumbu rako uye chiuno chete kukusimudza iwe zviri nani kutambanudzira padumbu .
Kudzidzira Kuderedza Belly Fat neSide Crunches
Imwe yeimwe misiyano yecrunch inobatsira kurasikirwa neflab kutenderedza dumbu, kukwenya kweparutivi kunotarisa zvakanyanya pamamhasuru epadivi.
Nzira yekuita sei side crunch?
Zvigadzirire iwe kune twist crunch, nhengo dzese dzemuviri munzvimbo imwechete seya twist crunch. Zvadaro, paunenge uchiita kuputika, simudza makumbo ako kurutivi rumwe chete nemafudzi ako.Vatangi vekutanga vanofanira kutarisa maviri kusvika matatu seti dzeparutivi crunches, nekudzokorora gumi museti imwe neimwe.
Zvekudzivisa: Usakurumidza, uye ita shuwa kuti mafambiro ako anononoka uye akadzikama. Iyo midsection inokuvadza kana iwe ukaita crunches nekukasira.
Zano: Iva nenzvimbo yakatarisa yekutarisa paunenge uchiita crunches kuitira kuti uchengetedze chinhambwe pakati pechirebvu chako nechipfuva.
Kudzidzira Kuderedza Belly Fat neReverse Crunches
Iyo reverse crunch inoshandiswa pane yakachinjika abdominals, inova mhasuru yakadzika mudumbu. Ndiyo imwe yemafambiro anobudirira kuenda kurasikirwa nemafuta ezasi , kunyanya kuvakadzi. Iwe unogona kufambira mberi kudzoreredza crunches mushure memavhiki mashoma ekugadzika pamwe nemamwe akasiyana.
Nzira yekuita sei reverse crunch?
Rara pasi panzvimbo yekuputika, uye usati waita kuputika, simudza makumbo ako mumhepo-zvitsitsinho zvako zvinogona kukwira mumhepo kana pamakumbo ako. Exhale paunenge uchisimudza torso yako, uye uunze zvidya zvako pachipfuva chako. Ita shuwa kuti chirebvu chako chabva pachipfuva chako. Iwe unogonawo kuunza mhino dzako kumabvi ako.Zvekudzivisa: Usaunza magokora ako kumabvi ako. Edza uye udzivise kukwevera pasi pasi kubva pasi paunenge uchiita crunch.
Zano: Iwe unogona kuyambuka makumbo ako kana uchida paunosimudza makumbo ako kumusoro.
Belly Fat Exercise - Vertical Leg Crunch
Ichi ndicho chidimbu chinobatsira zvikuru icho inosimbisa musimboti uyewo paunenge uchishanda mhasuru dzakapoteredza dumbu. Chinhu chikuru kurovedza muviri kurasikirwa nedumbu mafuta . Inoshanda kune yakaderera musana tsandanyama zvakare. Nzvimbo yeiyi crunch inovandudza kusimba kwechiitwa, saka chinhu chakanaka kufambira mberi kusvika mushure mekunge wagadzikana neiyo yakakosha crunch.
Nzira yekuita sei vertical gumbo crunch?
Enda mberi, urare pamubhedha wako uye tambanudza makumbo ako mudenga kusvika tsoka dzako dzatarisana nedenga. Makumbo ako anofanira kunge akatwasanuka sezvinobvira, achinyatso perpendicular pasi. Isa maoko ako kumashure kwemusoro wako, zvanza zvako zvakatwasuka kana zvigunwe zvako kumashure kwenzeve dzako. Simudza torso yako zvakanyanya sezvaunokwanisa, chengetedza masendimita mashoma pakati pechirebvu chako nechipfuva. Exhale paunenge uchisimudza torso yako uye inhale paunenge uchidzoka pasi. Femera mukati wozosimudza muviri wepamusoro wakananga kuchiuno. Femera kunze zvishoma nezvishoma. Ita nezve 10-12 crunches kwemaseti maviri kusvika matatu. Tarisa vhidhiyo iri pamusoro maitiro ekuita vertical leg crunches.Zvekudzivisa: Usakiya mabvi ako paunosimudza muviri wako wepamusoro kune pelvis, zvinokonzeresa kunetseka.
Zano: Iyi crunch inogonawo kuitwa nezvitsitsinho zvako zvakayambuka, uchichengeta makumbo ako akatwasuka uye akatarisana nedenga.
Belly Fat Exercise - Bicycle Exercise
Kunyangwe zita richiratidza kuti unoda bhasikoro pane izvi dumbu kuderedza mafuta kurovedza muviri, usanetseka. Unogona kuzviita zvinobudirira kunyangwe usina bhasikoro. Kana iwe uchikwanisa kuwana kutenderera, zvakadaro, enda mberi uye shandisa angangoita 20 kusvika 25 maminetsi pairi pazuva.
Nzira yekuita sei bhasikoro kurovedza muviri?
Iwe unofanirwa kurara pamubhedha wako uye chengeta maoko ako kana pamativi kana kuseri kwemusoro wako sezvaunoita mune crunches. Simudza makumbo ako ese ari maviri zvakanyanya kubva pasi uye woakotamisa pamabvi. Zvino, dzokorora kufamba kwemakumbo sekunge iwe uri kuchovha bhasikoro . Kuti utange, isa ibvi rako rekurudyi pedyo nechipfuva chako uchitora gumbo rekuruboshwe rakananga. Zvadaro, uchitora gumbo rekurudyi zvakananga, unza ibvi rekuruboshwe pedyo nechipfuva chako. Dzokorora ka10 kusvika ku12 pane imwe neimwe seti uye kanenge katatu seti panguva.Zvekudzivisa: Usakwevera pamutsipa wako uye iva nechokwadi chekuchengeta musana wako wakatsetseka pasi.
Zano: Ita chiitwa ichi chikamu chehovha hombe uremu muitiro nemacrunches nezvimwe cardio exercises yekurasikirwa nedumbu mafuta . Tarisa vhidhiyo iyi kuti unzwisise mafambiro.
Belly Fat Exercise - Lunge Twist
Nzira yekuita sei lunge twist?
Iwe unofanirwa kumira nemakumbo ako hip-width kure. Mabvi ako anofanira kunge akakotama zvishoma. Ikozvino, siya maoko ako ese pamberi pako, kuve nechokwadi kuti anoenderana nemapfudzi ako uye nekuachengeta akaenzana pasi. Pinda munzvimbo yekurembera netsoka yako yekuruboshwe mberi. Zvino, shandura muviri wako wepamusoro kuruboshwe nemuviri wako. Zvadaro, edza kutambanudza maoko ako akatambanudzwa kumativi ako ekuruboshwe. Funga kunongedza kuruboshwe kubva kune yako dumbu . Fambisa maoko ako zvishoma nezvishoma uchienda pakati uye nhanho mberi netsoka yakatarisana uye uchimonyorora kune rimwe divi. Iwe unogona kushandisa gumi nhanho seti yega yega uye kuita maviri seti padanho rekutanga.Zvekudzivisa: Usamonyanisa ibvi rako kana kukotamisa musana wako mberi. Musana unofanirwa kuchengetedzwa wakatwasuka.
Zano: Paunenge uchinge wavaka kushivirira nechiitwa ichi, unogona kuzviita nekubata huremu (senge bhora remushonga) mumaoko ako.
Belly Fat Exercise - The Belly Vacuum
Iyo mudumbu vacuum exercise ndeye yakaderera-inokanganisa, uye inoisa simbiso huru pakufema kwako pane kuwedzera kurova kwemoyo wako. Chinhu chikuru nzira yekurasa mafuta emudumbu uye inoshandiswa mumhando dzakasiyana-siyana dzekudzidzisa. Inoshanda zvine simba kudzidzisa tsandanyama dzemudumbu uye kugadzirisa chimiro.
Nzira yekuita sei mudumbu vacuum?
Ndizvo zvinobudirira kutambanudza pose. Kuti uite vacuum yemudumbu, mira wakatwasuka pasi, woisa maoko ako pahudyu yako. Zvino, buritsa mweya wese kunze, nepaunogona napo. Zvinobudirira, unofanirwa kunzwa kuti hapana mweya mumapapu ako. Zvadaro, wedzera chipfuva chako, uye tora dumbu rako zvakanyanya sezvinobvira uye ubate. Edza kufunga zvawaizoita kana wada kuti guvhu rako ribate kumusana, woita kufamba. Edza kubata kwemasekonzi makumi maviri (kana kupfuura) kana uri wekutanga, wobva wasunungura. Ndiko kukanganisika kumwe. Dzokorora ka10 kune imwe seti.Zvekudzivisa: Izvi kurovedza muviri kunofanira kuitwa padumbu risina chinhu , kana zvisina kudaro, zvinozotungamirira kune nyaya dzekudya. Kana iwe uri kutambura kubva kune chero moyo kana mapapu nyaya, saka ungangoda kusvetuka iyi.
Zano: Kana iwe uchinge wawana kurembera kwayo uye nekuibata munzvimbo yakamira, unogona kuzviita mukupfugama, kugara, uye kurara pasi zvinzvimbo.
FAQs Paunenge Uchirovedza Kuderedza Belly Fat
Q. Ndeipi yakanakisa kurovedza muviri yekurasikirwa nedumbu mafuta?
TO. Cardio exercises. Ehe, cardio exercises inobatsira kupisa macalorie uye kunyungudutsa mafuta asingadiwi . Iwe unogona kusarudza kubva pakufamba, kumhanya uye kumhanya. Kufamba uchimhanya kweanenge 30-45 maminitsi mazuva mana kusvika mashanu vhiki imwe neimwe kana kupfuura kuchashanda. Kana uchinge wawana simba remapapu, unogona kufambira mberi mukumhanya zvakadzikama kwenguva yakafanana, uye pakupedzisira wobatanidza maminetsi mashoma ekumhanya mukati memaitiro ako.Q. Ndingarasikirwa nemafuta emudumbu chete nekurovedza muviri?
TO. Izvozvo zvakaoma. Kana iwe ukasarudza chete maekisesaizi usingadzore zvaunodya, ipapo mhedzisiro yacho inononoka uye isina kugadzikana. Unofanira kushandisa a kudya kwakanaka uchiomerera kumuitiro unobudirira wokurovedza muviri. Zvakanakisa kudzivirira mafuta uye zvakakangwa chikafu chakaremerwa neshuga kuti ita kuti dumbu rako rinyunguduke . Saka, usasvike kune iyo dessert chero nguva munguva pfupi! 
