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Iwe unonyara kubva kupfeka matangi epamusoro kana madhirezi asina musana nekuda kwemafuta ekumashure? Kana hongu, saka tivimbe isu patinoti vakadzi vazhinji mazuva ano vari kusangana nedambudziko rekuseri bra bulge. Enderera kuverenga ichi chinyorwa kuti uzive zvakawanda nezve exrcises iyo inogona kukubatsira iwe kubvisa mafuta ekumashure.
Zvinhu zvakati wandei sekugara kwemaawa mazhinji pamberi pekomputa, kushaya nguva yekurovedza muviri, tsika dzisina hutano, nezvimwewo, zvinogona kutungamira mukuunganidzwa kwemafuta munzvimbo yekumashure. Izvi zvinogona kukanganisa mamiriro emunhu uye zvakare zvinotungamira kumatambudziko akakomba kumashure.
Neraki, iyi ndeimwe yeaya matambudziko anogona kugadziriswa nerubatsiro rweakanangwa kurovedza muviri. Kusimbisa zviitwa zvinotarisana nemhasuru dzekumashure zvinofanirwa kuverengerwa muzuva nezuva rekurovedza muviri kuti ubhadhe mafuta kumashure.
Nhasi, isu takarongedza runyorwa rweanomwe akanakisa emafuta-kubhidha maekisesaizi ayo anogona kukubatsira iwe kubvisa mafuta ekumashure zvakanaka.
Edza izvi uber-zvinobudirira kurovedza muviri kuti uwane yakanaka-toni kumashure yawakagara uchida.
Ongorora: Kana iwe wakambotambura nekukuvara kana parizvino uri kutambura nehutano mamiriro, saka unofanirwa kutarisa nachiremba wako uye mudzidzisi usati watanga chero kudzidzira kutsva.
1. Kukwasva Machine Workout:
Kukwasva mishini yekurovedza ikoriori-blasting cardio iyo inofanirwa kuverengerwa mukuita kwako kwezuva nezuva pasina kukundikana. Kuti uite ichi chiitwa, iwe uchafanirwa kurova iyo yekurovedza muviri. Asi tivimbe, iko kurovedza muviri kuri kwese kukosha, kunyanya kana iwe uchida kubvisa iwo ari kubhowa kumashure mafuta. Muchokwadi, kwete chete mafuta ekumashure, chiitwa ichi chakanakirawo kusimbisa yako yepazasi pamwe neyekumusoro kumashure.
2. TYI Exercise:
TYI kurovedza muviri kunogona kuitwa nyore nyore kubva kunyaradzo yeimba yako. Zvese zvaunoda ibasa rekurovedza muviri. Rara pasi pameti yakatarisa pasi wobva watambanudza maoko ako pamusoro pemusoro wako wosimudza muviri wako muchimiro chemavara T, Y neni.
3. Plank Neruoko Simudza:
Iyi vhezheni yeplank yakakosha pakuputika kwemafuta kumashure uyezve mukusimbisa mhasuru dzekumashure. Kuita chiitiko ichi zviri nyore. Chekutanga pane zvese, pinda munzvimbo yakajairika yemapuranga uye wosimudza ruoko rwako rweruboshwe nenzira inoenderana nepasi. Wobva wadzokorora zvakafanana neruoko rwerudyi. Ita izvi zuva rega rega kune yakanaka-toni kumashure.
Dhonza Ups:
Dhonza kumusoro kwakanakira muviri wako wepamusoro. Ichi chiitiko chekufuta-mafuta chinokubatsira iwe kuwana yakanaka-toni yepamusoro muviri, kugadzirisa mamiriro ako uye kutsungirira. Ichi chiitwa chekubvisa kumashure mafuta ndicho chinhu chaunoda.
5. Tricep Kickbacks:
Kana zvasvika pakubvisa mafuta ekumashure, tricep kickbacks inogona kuratidza kuve inoshanda kwazvo. Iwe unozoda dumbbells kuti uite ichi chiitwa. Kutanga, bendesa muviri wako mberi nekuchengeta musana wako wakatwasuka uye mabvi akakotama zvishoma. Zvino, paunenge wakabata pamabhuru, tora ruoko rwako kumashure wobva wadzosa. Dzokorora izvi zuva nezuva kuitira mhedzisiro.
6.Pushups:
Hapana runyorwa rwemaekisesaizi rwunogona kuve rwakakwana pasina kutaurwa kweichi chinoshamisa chinobudirira kurovedza muviri kwemashure mafuta Sanganisa chiitwa ichi chinokanganisa mafuta mukuita kwako kwemazuva ese kwekurovedza muviri kuti utaure mapendekete ako uye uite kurasikirwa nemafuta kumashure.
7. Akarurama Mitsara:
Mitsara yakatwasuka inoonekwawo seinoshanda zvakanyanya pakurambidza kumashure mafuta. Ichi chiitiko chakanangana nechokumusoro kumashure nzvimbo, biceps nemapfudzi. Inoshanda zvakanyanya kana ichiitwa ne dumbbells uye kana ichiitwa kaviri zuva nezuva.
