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Kurasikirwa nehuremu kunonetsa, kunyanya kubva kune chaiwo matunhu emuviri senge kumeso. Kuunganidzwa kwemafuta munzvimbo dzechiso kunoonekwa zvakanyanya izvo zvinogona kubatsira mukukura, kuzvitutumadza, kutenderera, chubby uye kumeso kuzere.
Kumeso kurovedza muviri kunobatsira mukufamba kwemakumi mashanu emhasuru dzechiso, idzo dzisingawanzoshandiswa zvichienzaniswa nemhasuru dzezvimwe zvikamu. Aya maekisesaizi anosimudzira kutenderera kweropa kunzvimbo dzakasiyana dzechiso uye nekupa zvakakosha zvinovaka muviri, izvo zvinowedzera kubatsira kuti ganda riite hutano uye kupenya.
Zvakare, kurovedza kumeso kunosimbisa nekusimbisa mhasuru dzechiso uye kunodzivirira kutanga kwemakwinya. Muchikamu chino, tichakurukura mamwe emazano akareruka uye anoshanda ekurasikirwa nemafuta pachiso chako. Tarisa.
1. Maekisesaizi echiso akakosha
Kumeso kurovedza muviri kunopa zvakawanda kune toning uye kutetepa kumeso mhasuru uye kuchipa yakakwana chiselled jawline. Chidzidzo chekutyaira chinoratidza kuti mavhiki makumi maviri ekurovedza kumeso kana iyo yoga yechiso inogona kumutsidzira kumeso kwekukwegura nekuvandudza kutaridzika kweganda nekuvandudza yepakati-kumeso uye kuzara kumeso kuzara. [1]
2. Ramba uine hydrated
Kuwedzera hydration kunogona kutungamira mukurasikirwa kwemafuta nekuderedza kudya kwekudya uye kuwedzerwa lipolysis (kupisa mafuta). Kunwa mvura hafu yeawa kudya kusati kwaita kunoderedza kudya kwako. Zvakare, mvura kwenguva pfupi inowedzera metabolism yemuviri iyo inotungamira kune yakawedzera koriori kupisa. Izvi zvinhu zvinobatsira kupisa mafuta uye zvinogona kubatsira pakurasikirwa nechiso mafuta. [piri]
3. Dzivisa fodya nedoro
Kunyanya kunwa doro kunogona dzimwe nguva kutungamira mukuchengetwa kwemvura mumuviri, kunyanya munzvimbo dzechiso uye kuita kuti kumeso kuratidzike nekuzvimba. Chidzidzo chinoratidza kuti kunwa kanopfuura kanomwe pavhiki kunogona kuwedzera njodzi yekuneta uye kuwedzera uremu. Izvi zvave zvakanyanya kuwanikwa mune vanonwa doro. [3]
4. Limit yakanatswa carbs
Yakanatswa carbs yakadai sefurau chena, mupunga muchena, pasita uye zvihwitsi zvakabatana zvakananga nenjodzi yekufutisa uye kufuta. Aya ma carbs akaderera mu fiber uye zvakakosha mishonga. Izvi zvinoita kuti zvive nyore kugayikwa nemuviri, zvichitungamira kune spike yeglucose mumuviri. Yepamusoro glucose mazinga anokonzerwa semhedzisiro yekuzvimba, ayo anogona zvakare kukonzera kuzvimba kwechiso. Kuwedzeredza kunwa kweakacheneswa carbs kunokonzeresa kuchengetedza kwemvura mumuviri. [4]
5. Dzidzira kurovedza muviri
Cardio kurovedza muviri kunoshanda kwazvo mukuderedza kwemafuta mashoma. Aya maekisesaizi anosimudzira mafuta oxidation, kunyanya kana yaitwa mangwanani. Cardio kurovedza muviri kunowedzera kurasikirwa kwemoyo uye kukurudzira koriori kupisa miniti yega yechiitwa. Naizvozvo, kuita mitambo ye Cardio senge kumhanya, kushambira, kuchovha bhasikoro uye kufamba nekukurumidza kunogona kubatsira kudzora iwo ekuwedzera mafuta emeso.
6. Dzivisa munyu wakawandisa
Munyu wakawandisa unokonzeresa kuti muviri uchengetedze mvura yakawanda, nokudaro uchiwedzera huremu hwemuviri nemamwe mapaundi ekuwedzera. Izvi zvinogona kukonzera kunyepedzera kwemafuta emeso akawandisa kana mvura ichengetwa munzvimbo yechiso. Nekudaro, kana kudyiwa kwesodhidhi kuburikidza nezvikafu zvekudya senge zvekukurumidza kudya zvadzikira, nhengo dzemuviri dzinotanga kudzikira. [5]
7. Chengetedza nguva yekurara
Kukwana kwakaringana kwekurara kunovhiringidza iyo circadian kutenderera, kunoderedza metabolism uye kuwedzera chishuwo. Izvi zvinotungamira mukusakurumidza hogging yezvikafu zvichikonzera kuwedzera kwekoriori yekudyiwa. Kuchengetedza nguva yakakwana yekurara kunogona kubatsira kusimudzira metabolism uye kupisa iwo mamwe macalorie kubva kunzvimbo dzese dzemuviri, kusanganisira kumeso.
Kazhinji FAQs
1. Ndingarase sei kumeso mafuta muvhiki?
Nzira inoshanda kwazvo yekurasikirwa nemafuta emeso muvhiki ndeyekutanga nemabasa epanyama akadai sekurovedza kumeso, kurovedza muviri kwecardio kana mamwe maitiro ekurovedza muviri senge maekisesaizi, kutamba kana kushambira. Ivo vanobatsira kupisa macalorie pachinhanho nekukurumidza uye vanopa yakakwana chisel jawline.
2. Unogona here kurasikirwa nemagene echiso mafuta?
Genetics inogona kubatsira kutarisana nemafuta asi iwe unogona kuarasa iwo zvakare nenzira imwecheteyo yaunorasa mafuta mune mamwe mativi emuviri. Tarisa pane zvekusimbisa kumeso kunge wakasunga kubaya miromo uye kuibata kwemasekondi anosvika gumi nemaviri uye kudzokorora maitiro e10-15 maminetsi.
3. Ndeipi chikonzero chiri kumashure kwechiso mafuta?
Zvinhu zvakati wandei zvinokonzeresa kumeso kwemafuta senge genetics, kudya kwakashata, kushomeka kwekurovedza muviri uye hupenyu hwekugara.
