Poshi. Kufamba Kwekukurumidza Uye Kumhanya Kunogona Kubatsira Kuderedza Mafuta Echidya?
piri. Ko Squats Inogona Kubatsira Mukuderedza Mafuta Echidya?
3. Mapapu Anogona Kuita Kuti Chidya Chako Chiite Slimer?
Four. Pane Maekisesaizi Akananga Chidya Here?
5. Kutuhwina Kunobatsira Sei Kuderedza Mafuta Echidya
6. Sei Shanduko Mupatani Yako Yekudya Inobatsira Kupisa Mafuta Echidya?
7. FAQs: Maitiro ekudzikisa mafuta echidya
Hapana kuramba chokwadi chekuti mahudyu nezvidya zvinogona kuva nzvimbo dzine dambudziko kuvakadzi. Mushure mezvose, aya ndiwo mavara anoita seanotambura maximun mafuta deposition. Naizvozvo, nepo usingafanire kufunga nezvekuwana 'gap rechidya', unogona kuita zvese zvese kuti udzikise mafuta akawandisa muhudyu nemuzvidya. Asi, chekutanga, iwe unofanirwa kuburitsa hovhorosi kuonda strategy sei kuderedza mafuta echidya zvinobudirira izvo zvinosanganisa kudya uye kurovedza muviri.
Heino gwara rekutanga rinoratidza maitiro aungaite kuita nezvekudzikisa mafuta echidya.
1. Inogona Kukurumidza Kufamba Uye Kumhanya Kunobatsira Kuderedza Mafuta Echidya?
Kukurumidza kufamba kunogaro kukurudzirwa nenyanzvi dzekusimbaradza nekuda kwemakumi ezviuru mabhenefiti. Iwe haudi michina yemhando yepamusoro yeizvi, ingopfeka vaviri vakanaka varairidzi. Zvidzidzo zvakati wandei kubva kutenderera pasirese zvinoratidza kuti kufamba nekukurumidza kungaita sei kuti uve wakagwinya uye uine hutano. Tora ongororo yakaitwa nevaongorori vekuYunivhesiti yeVirginia, yakaratidza kuti vakadzi vaiita nhambwe nhatu pfupi, dzinomhanya-mhanya pasvondo (pamwe nembiri dzakareba, dziri pakati nepakati) vakarasikirwa zvakapetwa kashanu. mafuta edumbu kupfuura vaya vaingofamba-famba vari pakati nepakati mazuva mashanu pavhiki.
Kukurumidza kufamba kunogonawo kunatsiridza mwero wako wemetabolism. Kuti utsanangure pachinhu ichi, kufamba nekukurumidza kunogona kunyengedza muviri wako kuti upinde mumafuta anochengeterwa simba. Mukuita izvi, iwe unovaka mhasuru uye kusimudza yako basal metabolic rate izvo zvinozoita kuti kupisa kweakawanda uye kuwanda macalorie zuva rese kunyangwe iwe usiri kuekisesaiza. Kukurumidza kufamba kunoonekwawo seyakanaka cardio exercise. Sekureva kweThe Stroke Association, kukurumidza kufamba maminetsi makumi matatu zuva nezuva kunobatsira mukudzora BP uye mukuderedza mikana yesitiroko nezvikamu makumi maviri nemanomwe kubva muzana.
Zvinotonyanya kukosha, kufamba nekukurumidza kunogona kukubatsira kuti utaure makumbo ako uye kuderedza mafuta echidya. Kufamba toni mhuru dzako, quads uye hamstrings uye inosimudza glutes.
Saka, heino maitiro aungaita nzira yekufamba inoshanda, maererano nenyanzvi:
- Tanga nemaminetsi makumi maviri ekufamba-famba kanenge katatu pasvondo. Zvishoma nezvishoma kukwira kusvika kumaminetsi makumi matatu ekufamba masheti pazuva.
-Gadzirisa chinhambwe kana nguva, zvichienderana nemamiriro ekusimba kwako. Tarisiro inofanira kunge iri pakukurumidza.
-Enda kune inopfekwa tekinoroji iyo inogona kutarisa nhanho dzako uye kukuchengeta iwe uchikurudzirwa.
- Wana shamwari yekufamba, yekuwedzera kukurudzira.
- Nyoresa mijaho kana mafambiro erudo, paunonzwa kuti uri kunakirwa nekufamba.
- Unogona kuwedzera kumwe kuramba. Somuenzaniso, unogona kutakura a bhegi rinorema. Izvi zvinongoitira kuti ushande zvakanyanya.
Kumhanya zvakare kunogona kuunza zvibereko zvakanaka, kana tichida kuderedza mafuta echidya. Pakati pezvimwe zvinhu, kumhanya kunogona kubatsira kusimbisa quadriceps, hamstring, mahudyu, mhuru uye gluteus maximus tsandanyama. Ingoita shuwa kuti unowana shangu dzakagadzika kwazviri. Asi ramba uchifunga kuti pane dzimwe njodzi dziripo kana uchimhanya. Naizvozvo, ita yekudziya-up uye uve neakakodzera giya rekumhanya munzvimbo.
Pro type: Iwe unofanirwa kuchengetedza chimiro chakanaka paunenge uchifamba. Usaite manyemwe.
2. Ko Squats Inogona Kubatsira Mukuderedza Mafuta Echidya?
Unogona kudaidza squats shamwari yepamoyo yemusikana! Pakati pezvimwe zvinhu, squats inogona kuita slimmer zvidya, makumbo ane sexy uye toned butt. Nyanzvi dzinoti kana iwe uchida kuderedza mafuta echidya, squats inofanira kuva chikamu chisingaparadzanisiki chemaitiro ako ehutano. Izvi zvinonyanya kuitika nekuti squats ibasa remukomboni uye saka ivo vakashongedzerwa zvirinani kushanda mamhasuru ese ari muzvidya zvako; chikamu chepamusoro chemakumbo edu chinosanganisira quadriceps, hamstrings, hip adductors (skeletal muscles inowanikwa muhudyu) uye abductors (chaizvoizvo, mhasuru dzine chibvumirano chinofamba chigunwe) uye squats inogona kubatsira kuti iite basa rakawedzerwa zvichiita kuti zvidya zvedu zvitaridzike uye zvishoma. Kutaura zvakanyanya, squats ichaita kuti upise huwandu hunoshamisa hwemakoriyumu - zvisina basa kutaura, iwo macalorie akawanda aunopisa, anowedzera mafuta aunorasikirwa. Uyezve, squats inogona kukubatsira kubvisa zvisingadiwi uye zvakashata cellulite. Nekugadzira kumwe kudzvinyirira panhengo dzemukati dzemuviri wepasi, squats inovandudza kugaya uye inova nechokwadi chekufamba kwe bowel. Squats zvakare inzira huru yekusimbisa mhasuru dzepakati sezvo dzichibatanidza yako abs uye musana mhasuru.
Sezvo squats dziri zvese nezve chiyero, ivo vanovimbisa chimiro chiri nani. Asi pane chenjedzo yechenjedzo: kana ukasaita squats nemazvo, unenge usiri kuwana mabhenefiti aunoda.
Zvadaro pane chimwe chinhu chinonzi enhanced squats. Iwe unogona kuwedzera uremu kuita kuti squats ishande zvakanyanya. Iwe unogona kubata dumbbells pamapfudzi ako. Chero zvaunoita, bvunza mudzidzisi wako kutanga.
Pallab Biswas, maneja wejimu, Solace, Kolkata, anokarakadza aya matanho e squats:
- Mira wakatwasuka tsoka dzako dzakaparadzana dzinenge upamhi hwebendekete.
- Kubva ipapo, iwe unogona kuwedzera kana kupfupisa chimiro chako, zvichienderana nekuti ndeapi mamhasuru auri kunanga - yakafara nhanho inoshanda hamstrings uye glutes, nepo yakatetepa chimiro chinoshanda iyo quads.
- Nongedza zvigunwe zvako zvishoma kunze, sezvo izvi zvichibatsira kudzikamisa chimiro chako.
- Chengeta maoko ako akatambanudzwa pamberi pako.
- Sunda chiuno chako kumashure, zvishoma nezvishoma uchikotama mabvi ako kune 90 degree angle.
- Panzvimbo pekugwesha wakananga pasi, unoda kusungirira muhudyu kunge wakagara pachigaro chisingaoneki.
- Ramba wakakotama kusvika hamstrings dzafanana nepasi. Mabvi ako haafaniri kuwedzera kupfuura mazano ezvigunwe zvako.
- Huremu hwemuviri wako hunofanira kutariswa pazvitsitsinho zvako kwete pazvigunwe zvako. Izvi zvinokutendera kuti ukwire zvakadzika.
- Chengetedza musana wako wakatwasuka uye tarisa kumberi.
-Zvakakosha kuchengetedza musana wako wakatwasuka, zvikasadaro unogona kuisa kumanikidza kusingakoshi pamuzongoza izvo zvinogona kutungamira kune yakadhonzwa tsandanyama kana herniated disc.
-Kuchengeta chipfuva chako kumusoro uye maziso ako akanongedza kumberi kuchakubatsira kuti uchengetedze musana wako wakatwasuka paunenge uchiita squat.
- Edza kuchengeta tsandanyama dzemudumbu mako dzakabatikana paunenge uchiita maekisesaizi.
- Zvishoma nezvishoma kusimuka kunzvimbo yekutanga.
- Misa kwechinguva pazasi pe squat, wozosimuka zvishoma nezvishoma uchidzokera kunzvimbo yako yekutanga. Chengetedza musana wako wakatwasuka uye sunda kumusoro kubva pazvitsitsinho zvako.
Pro type: Tora kuzorora kweminiti pakati pe squats.
3. Mapapu Anogona Kuita Kuti Chidya Chako Chiite Slimer?
Kungofanana nema squats, mapapu zvakare chiitwa chakakomberedzwa chinogona kuitwa chero kupi. Kana ukaaita nemazvo, mapapu anogona kushanda zvakanyanya mukuderedza mafuta echidya. Usati waenda kumapapu, bvunza mudzidzisi wekusimbisa muviri anogona kukutungamirira. Iwe unofanirwa kungwarira - usanetsa tsandanyama dzako kana majoini.
Heino maitiro ekutanga, sekurairwa nenyanzvi dzekugwinya: Chekutanga, rangarira kuchengetedza muviri wako wepamusoro wakatwasuka, mapendekete kumashure. Zorora, simudza chirebvu chako. Tarisa zvakananga uye edza kutarisa pane imwe pfungwa - usatarise pasi. Zvino enda mberi negumbo rimwe, dzikisa chiuno chako kusvika mabvi ako akakotama pakona ye90-degree angle. Ramba uchifunga kuti ibvi rako repamberi rinofanira kunge riri pamusoro pechidzitiro chako. Iva nechokwadi zvakare kuti rimwe ibvi rako haribate pasi. Dzokera kunzvimbo yekutanga.
Pallab Biswas, maneja wejimu, Solace, Kolkata, anokarakadza nhanho idzi kuti dzive dzakakwana:
- Simuka, wakatwasuka. Isa maoko ako pahudyu yako kuti uwane imwe chiyero chekuwedzera, kana zvichidiwa.
- Isa gumbo rako rerudyi kumberi, rekuruboshwe kumashure, uye kotamisa gumbo rako rekurudyi pamabvi, uchigadzira 90 degree angle.
- Kuti udzivise kukuvara, ita shuwa kuti ibvi rako rekurudyi haripfuuri pachitsiko chako.
- Dzvanya uremu hwako pasi pazvitsitsinho zvako.
- Dzvanya kumashure kumusoro kunzvimbo yako yekutanga.
- Pedzisa nhamba yako yaunoda yekudzokorora (reps) wobva wachinja makumbo.
Pro type: Iwe unogona zvakare kuita mapapu uine bhero rembeveve muruoko rwako.
4. Pane Maekisesaizi Akananga Chidya Here?
Ehe, kune kumwe kurovedza muviri kunonangana nenhengo dzemuviri wedu. Nyanzvi dzinokurudzira bhora bhiriji kuderedza mafuta echidya. Kufamba uku kunonangana nezvidya zvemukati uye hamstrings, sekureva kwaBiswas. Anorayira matanho anotevera:
-Kuita bhora bhiriji, rara nemanhede tsoka dzako dzakadzika pasi uye mabvi akabhenda. Chengeta maoko ako akasununguka pamativi ako.
- Isa bhora pakati pemabvi ako. Sveta mabvi ako pamwechete pabhora kuti ubatanidze zvidya zvako zvemukati.
-Simudza chiuno chako kubva pasi, zvakakwirira sezvaunokwanisa, uchidzvanya bhora. Bata, wozodzika pasi. Dzokorora izvi 10- 15 nguva.
Pro type: Chero kurovedza muviri kunonangana nenhengo dzemuviri wako kunofanirwa kuitwa chete negwara rakakodzera kubva kune varairidzi vemuviri.
5. Kushambira Kunogona Sei Kubatsira Kuderedza Mafuta Echidya?
Kutuhwina kunogona kuva nzira huru yekudzikisa mafuta echidya uye kudzoreredza makumbo ako. Paunotuhwina, tsandanyama dzako dzose dzinoshanda. Nyanzvi dzinoti dzimwe shamhu dzekushambira dzinogona kubatsira zvakanyanya mukuderedza mafuta echidya. Tora mazamu. Maitiro aunoita kukanda mumvura paunenge uchirova mazamu anogona kubatsira mukugadzirisa zvidya zvako zvemukati uye mahudyu.
Pro type: Dzidza aqua aerobics, inogona kunge iri nani yekudzikisa mafuta echidya.
6. Sei Shanduko Mupatani Yako Yekudya Inobatsira Kupisa Mafuta Echidya?
Hazvina maturo kutaura, kudzora kudya kwako chinhu chinokosha chekugadzirisa uremu hwako. Uye izvo zvinosanganisira kuderedza mafuta echidya. Unofanira kutanga nekubvunza chiremba wezvekudya kutanga. Iwo ekupedzisira anogona kuburitsa kutadza-kuchengetedza chikafu chati mushure mekuona mamiriro ako emuviri. Usadonha nekuda kwechikafu fadhi - izvi hazvireve kuti zvese zvakakurumbira zvikafu zvakaipa. Usangozvipa wega. Zvakare, tevera mamwe maitiro ekutanga ekudzora kudya. Somuenzaniso, usazviuraya nenzara kana kuti usadyisa. Pane kudaro, chengetedza migove yezvokudya zvako. Chikamu chekudzora chinogona kukubatsira kuderedza uremu sezvo zvichireva kuti uri kudya mashoma macalorie. Mano ndeokudya zvakanaka kuitira kuti simba rinobva muchikafu rishandiswe nemuviri wako uye rirege kuchengetwa semafuta.
Rega kudya zvokudya zvakagayiwa zvakaita sesoda, machipisi nemabhisikiti; tarisa pazvokudya zvakabikwa kumba panzvimbo. Dzivisa muedzo wekudya pakati pekudya. Kana iwe uchitofanira kudya pane chimwe chinhu, enda kune chikafu chine hutano senge nzungu butter kana yoghurt-based dips pamatositi egorosi. Chekupedzisira asi chisiri chidiki, inwa mvura yakawanda - nyanzvi dzinokurudzira kanenge 2-4 malita pazuva.
Iwe unogona zvakare kufunga zvinotevera zvakaderera carb kudya, asi zvakare, bvunza chiremba wako wekudya kutanga:
Iyo Atkins Diet: Iyi ingangove yakakurumbira nzira yekudya yakaderera carb, iyo iri kunyorwa nezve kubva kutanga kwe70s. Misiyano yakawanda yakatevera mumakumi emakore. Chaizvoizvo, izvi zvinovimbisa kukurumidza kupisa kwemafuta nekuzvinyima nzara yecarbs. Mukushaikwa kwemacarbs, muviri unotsamira pamafuta ekutsvagisa simba uye mafuta akawanda aunopisa, huremu huchave hushoma. Mafomu matsva ekudya kweAtkins haaisi zvirambidzo pamafuta, asi inopa mvumo yezuva nezuva yecarb ye20-25g. Zvinotevedzwa hazvo muzvikamu. Pane makakatanwa akawandisa maererano nekudya kweAtkins. Dzimwe dzenjodzi dzinosanganisira dzungu, kushaya hope, kuda kurutsa uye kupererwa nemimba. Kudya kwakanyanya kweprotein uye mafuta akazara kunogonawo kuwedzera njodzi yechirwere chemoyo.
Keto: Icho chakanyanya kuderera zvakanyanya kudya kwecarb, uko kusimbiswa kwese kuri pakudya mapuroteni nemafuta. Kudya kunomanikidza muviri kupisa mafuta sezvo uchigona kurebesa kutsamira pamacarbs. Zvinhu zvinofanirwa kudziviswa mukudya uku mupunga, roti, pasta, shuga nechingwa kana mabhisikiti. Uye mapuroteni akakwira zvinhu zvinosanganisirwa mukudya - sezai, hove, huku uye pulses. Zvinonzi keto kudya kunogona kuita kuti vanhu varasikirwe ne6-8 kgs mumwedzi kana zvakadaro.
Paleo diet: Iri fomu rinotenda mukusanganisira mukudya kwako chikafu chaivepo shanduko yemaindasitiri isati yatora. Zvakafanana nekudzoka kune zvakadyiwa nemadzitateguru edu epa paleolithic. Chaizvoizvo, kudya kwakaderera mucarbs uye kunotarisa pakudya nyama, miriwo, machubhu, hove dzegungwa, nzungu uye mhodzi. Chii zvakare chinobvisa chikafu chakagadzirwa zvachose.
Pro type: Chikamu chekudzora uye kunwa zvine hutano kunogona kuwedzera kuedza kwako kuderedza uremu uye kuderedza mafuta echidya zvakare.
FAQs: Maitiro ekudzikisa mafuta echidya
Q. Ko bhasikoro / bhasikoro zvingabatsira kuderedza mafuta echidya here?
TO. Kumuviri wepasi usingagadzirike, kuchovha kana kuchovha bhasikoro isarudzo yakanaka. Dai wanga uchichovha bhasikoro uchiri mudiki, dzosa tsika yacho. Nyanzvi dzinoti kuchovha bhasikoro kana kuchovha kunoita kuti tsandanyama zhinji dzemakumbo dzishande. Uyezve, kuchovha bhasikoro kunogona kupisa anenge mazana mana macalorie paawa - saka unogona kuderedza uremu uye kuderedza mafuta echidya. Anodaro Jhum Jhum R Shirali, chipangamazano, Solace gym, Kolkata, 'The American College of Sports Medicine inokurudzira maminetsi makumi matatu ekurovedza muviri mazuva mashanu pasvondo. Kunyangwe uchifamba, kushambira, kana kutenderera, zvakakosha kuti usarudze rudzi rwemaekisesaizi rwaunokwanisa kupedzisa zvine mwero kuti ukwidze kurova kwemwoyo wako uye kuwedzera macalorie ekupisa. Imwe yezvakanakisa kurovedza muviri nokuti makumbo ari bhasikoro. Iko kuderera kwakanyanya kunonyanya kubatsira kune vanotanga, uye haimanikidzi mabvi. Kuchovha bhasikoro kunowedzerawo kutsungirira kwemisumbu mu hamstrings, mhuru, glutes (gluteal muscles) uye quadriceps.'
Q. Ko yoga inogona kubatsira kuderedza mafuta echidya here?
TO. Vanamazvikokota vezvekusimba kwemuviri vanoti kune zvimwe zvakanakisa asanas senge utkatasana uye janu sirsasana izvo zvinogona kukubatsira kurasikirwa nemafuta echidya. Asi usazviedza iwe pachako. Kuonana neakakodzera yoga mudzidzisi kwakakosha.
