Kurasikirwa mafuta edumbu kazhinji kunoda kuzvipira kuita maekisesaizi nguva dzose uye chirongwa chezvokudya zvine utano . Maitiro ekufema-mukati eyoga anogona kushandura metabolic basa rehuropi uye kuderedza body mass index, inodaro ongororo yakaitwa neHampton University, Virginia. Heano mashoma maekisesaizi ekufema zvakadzika aungaedza.
Diaphragm kufema
Rara nemanhede wotanga kufema woona chipfuva chako nedumbu zvichikwira nekudzika. Ramba uchifema, uchiita kufema kudzika nekufema kwega kwega uye kufema. Ichi chiitwa chinobatsira kuvandudza kugaya, uye kubvisa mafuta asingadiwe munzvimbo yemudumbu.
Kufemereka kwakadzika
Iyi ndiyo nzira yekutanga yepranayama. Pedza angangoita maminitsi gumi nemashanu kusvika makumi maviri uchiita chiitwa ichi. Gara wakananga wakafuratira kumadziro. Isa zvanza pamakumbo ako, vhara maziso ako, uye wofema zvakanyanya. Izvi zvinobatsira kuwedzera oksijeni uye kupisa macalorie.
Dumbu kufema
Iyi nzira yekufema inonangana padiaphragm uye tsandanyama dziri pasi pemapapu. Iwe unogona kuita izvi wakagara, wakarara pasi, kana kunyange wakamira. Isa ruoko rumwe padumbu nezvigunwe zvikuru pedyo neguvhu rako woisa rumwe pachipfuva chako. Zvino tora kufema kwakadzika, kuve nechokwadi chekuti chipfuva chako hachisimuke. Bvumira dumbu rako kuti rikure.
Muromo kufema
Ichi chiitwa chinodzvanya tsandanyama dzemudumbu zvichikusiya wakazorodzwa uye uine simba. Izvi zvinobatsirawo kurasikirwa nedumbu rakasindimara . Mira, gara kana kurara pasi. Vhura muromo wako uye fema zvakafanana uye zvishoma nezvishoma kuburikidza nemuromo wako. Inhale kwemasekonzi maviri uye exhale kwenguva yakareba, taura masekonzi mana kusvika mashanu. Dzidzira izvi kanenge katatu, zuva rega rega.
Unogonawo kuverenga uchienderera mberi sei kuderedza ruoko mafuta
