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Jeans yako irikukodzera zvishoma? Uri kunetseka here pamusoro pemafuta akawedzerwa akaunganidzwa muzvidya zvako uye uchifunga kuti ungaipisa sei zvinobudirira? Usazvinetsa zvakare, muchinyorwa chino tichataura nezve zviitwa zvekudzora mafuta ediki.
Izvo zvakajairika uye zvine hutano kuve nemafuta emuviri uye chete imwe huwandu hwayo inodikanwa kuti ishandiswe nemuviri [1] . Asi, kuwandisa kwayo kunogona kukonzera matambudziko mazhinji ehutano.
Vese varume nevakadzi vane mafuta emuviri uye zvinowanzo tenderera kuunganidzwa muzvidya, chiuno nemagaro [piri] . Vakadzi, kunyanya, vane mafuta eshegi akawanda anochengetwa muzvidya zvekunze nekuti vane chiuno chihombe kana ichienzaniswa nevarume [3] .
Kune mamwe maekisesaizi ayo anogona kubatsira mukuderedza mafuta ezvidya. Asi pamwe neaya maekisesaizi kudya chikafu chine hutano uye kusanganisira mamwe maratidziro ehupenyu akakosha kuti akubatsire kuwana mibairo yakanaka inogara kwenguva refu.
Isu takanyora pasi zviitwa zvinogona kubatsira kudzikisa mafuta ediki.
1. Zvikwambo
Squats, inozivikanwawo samambo wechiitwa ichi kunyanya kunongedza maquadriceps uye hamstrings muzvidya uye gluteus [4] , [5] . Kudzidzira chiitiko ichi kunogona kubatsira kuburitsa zvidya zvako uye kudzikisa mafuta edzungu.
Maitiro ekuita:
● Mira wakatwasuka nemakumbo ako muhupamhi hwehupamhi.
● Zvishoma nezvishoma kukotamisa mabvi ako nekusundidzira gluteus yako kumashure uye kuchengeta musana wako wakatwasuka.
● Enda pasi kusvikira zvidya zvako zvakafanana nepasi.
● Bata chinzvimbo ichi kwemasekonzi gumi uye zvishoma nezvishoma simuka uchidzoka panzvimbo yakajairwa.
● Dzokorora maitiro e10 seti.
Zano: Usazvinyudza pachako sezvo ungangokuvadza bvi rako.
2. Wide squats
Wide squat kana sumo squat akasiyana neyakajairwa squat. Mune squat yenguva dzose, makumbo anoiswa muhupamhi hwehupamhi uye zvigunwe zvakatarisana kumberi, nepo, mune yakakura squat tsoka dziri munzvimbo yakatambanuka zvigunwe zvakaburitswa pakona yemadhigirii makumi mashanu. Wide squat inotarisa yemukati chidya mhasuru, gluteus, quadriceps, hamstrings uye hip flexors.
Maitiro ekuita:
● Mira nemakumbo ako akafara kupfuura mafudzi-akapamhama akaparadzaniswa (anenge matatu kusvika mana tsoka), zvigunwe zvakabuda pamadhigiri makumi mana nemashanu uye chengeta maoko ako nemativi ako.
● Chengeta musana wako wakatwasuka, tarisa mudenga uye chipfuva kumusoro. Zvidzikise nekukotamisa mabvi ako.
● Kana zvidya zvako zvangoenderana nepasi, isa simba pazvitsitsinho zvako kuti umire rep imwechete.
● Dzokorora kudzidzira kweasere reps.
Zano: Ita shuwa kuti usapfuurire mabvi ako.
3. Kusimudza gumbo padivi
Kusimudza gumbo rerutivi ndechimwe chiitwa chinogona kuiswa mune yako yekurovedza muviri tsika. Ichi chiitwa chinosanganisira kusundidzira gumbo kure kure nepakati pemuviri izvo zvinoitwa nekunyepera parutivi. Rutivi rwegumbo simudza zvinangwa zvegluteus, zvidya uye mhasuru dzehudyu. Ichi chingave chiitiko chinoshanda chekudzora mafuta ehudyu [6] .
Maitiro ekuita:
● Isa chimeti pasi. Rara pasi kuruboshwe kwako kana kurudyi, chero chinzvimbo chaunogadzikana.
● Chengeta muviri wako uri mutsetse wakatwasuka kubva kumusoro kusvika kutsoka makumbo ako akatambanudzwa uye pamusoro perimwe.
● Chengeta ruoko rumwe pasi pemusoro wako rutsigiro woisa rumwe ruoko pamberi pako kuti uwane rutsigiro rwuri nani.
● Paunenge uchifema, zvinyoronyoro simudza gumbo rako rimwe kumusoro sezvaunokwanisa. Usatambanudze gumbo rako.
● Inhale uye udzose gumbo rako pasi kunzvimbo yekutangira.
● Dzokorora chiitiko ichi kagumi.
Zano: Paunoita gumbo repadivi kusimudza kurovedza muviri, dzivisa kusimudza gumbo rako zvakanyanya uye nekudzikisa zvishoma kana iwe uchinzwa kunetseka pazasi kwako kumashure.
Mufananidzo Ref: Youtube
10 Akanakisa Maekisesaizi Kune Akaneta Maziso
4. Kumashure / gluteus gumbo kusimudza
Kudzoka / gluteus gumbo kusimudza chiitiko chakakura chevatangi. Inoshanda pane iyo gluteus uye hamstrings mhasuru iyo inogona kukubatsira iwe kuwana mahudyu akaonda nyore kumba. Mukuwedzera, kuita chiitwa ichi kunobatsira kutaura mhasuru.
Maitiro ekuita:
● Isa chimeti pauriri hwako. Rara pasi wakatarisana nemeti, pindirana minwe yako woisa huma yako pairi.
● Zvishoma nezvishoma, simudza gumbo rako rekurudyi kumusoro uye udzikise gumbo rako pasi kunzvimbo yekutangira.
● Dzokorora chiitwa ichi wobva wachinja makumbo.
● Ita chiitwa ichi kagumi.
Zano: Usamise musana wako paunenge uchiita chiitiko ichi kuti udzivise kushushikana pazasi rako kumashure.
Mufananidzo Ref: Healthline
5. Simudza gumbo kumberi
Kusimudza gumbo repamberi ndechimwe chiitwa chinogona kukubatsira kuwana zvidya zvakaonda. Ichi chiitwa chinoshanda pane iyo quadriceps uye hip flexors. Iwe unogona kuita gumbo repamberi kusimudza kurovedza muviri wakamira uye zvakare wakarara zvakare.
Maitiro ekuita:
Chimiro chakamira
● Mira wakananga uye dzikamisa muviri wako nekuisa huremu hwako pagumbo rimwe chete.
● Chengeta zvigunwe zvako nezviziso zvemakumbo zvakasimudzwa uye simudza rimwe gumbo rako kumusoro uye pasi pamberi pomuviri wako.
● Iva nechokwadi chekuti makumbo ako akatwasanuka panguva yechiitwa.
● Zvino, ita chiitwa ichi nekuchinja makumbo.
● Dzokorora chiitiko ichi kwemashanu kusvika gumi reps.
Zano : Paunosimudza gumbo rako kumusoro, usachinjise rako repamusoro muviri kudzoka. Ramba wakananga.
Kunyepa pasi chinzvimbo
● Isa chimeti pasi. Rara pasi nemusana uye chengetedza gumbo rako rerudyi rakatwasuka pamberi pako uye ukotamise gumbo rako rekuruboshwe nemaoko akaiswa padivi pako.
● Zvishoma nezvishoma, simudza gumbo rako rerudyi kumusoro kusvikira rasvika pakukwirisa kwakafanana kwegumbo rako rekuruboshwe.
● Wobva wadzikisa gumbo zvishoma nezvishoma.
● Dzokorora izvi kwemakumi gumi uye uite zvakafanana negumbo rako rekuruboshwe.
Mufananidzo Ref: sportsinjuryclinic, forcier kugwinya
6. Dhongi rinorova
Dhongi rinorova kurovedza muviri, rinozivikanwawo seakakwidziridzwa muhudyu uye makumbo akakotamiswa, ndiro rakanakisa kurovedza muviri kuti ushandise tsandanyama dzako, boka remhasuru nhatu riri mumatako. Dhongi rinorova toni, rinosimbisa uye rinosimbisa iyo gluteus, iyo inokupa iwe kuomarara matako. Ichi chiitwa chinotarisa iyo gluteus maximus, iyo hombe uye yakasimba kupfuura ese matatu matatu gluteal mhasuru.
Maitiro ekuita:
● Isa chimeti pauriri hwako. Enda pasi pamaoko ako nemabvi zvekuti maoko ako ari pasi pemapfudzi ako nemabvi zviri pasi pechiuno chako chaipo. Chengeta mutsipa wako uye musana munzvimbo isina kwazvakarerekera.
● Svina magaro ako uye zvishoma nezvishoma simudza gumbo rako rekurudyi kumusoro wakananga padenga uku wakakotamisa mabvi uye tsoka yakanongedzwa.
● Dzokera kunzvimbo yakajairika.
● Dzokorora chiitwa ichi kagumi neimwe kudivi wobva wachinja makumbo woita zvimwe chete.
Zano: Paunenge uchisimudza gumbo rako kumusoro usamise rako repazasi musana. Chengetedza yako yepazasi kumashure yakatwasuka uye tarisa pane yako gluteus.
Mufananidzo Ref: Youtube
Lifestyle Shanduko Yekudzikisira Guru Mafuta
Musanganiswa wekudya uye kurovedza muviri unodiwa kana iwe uri kutarisira kurasikirwa nemafuta emuviri, kusanganisira mafuta ediki. Heano mamwe maitiro ehupenyu aunofanirwa kuisa mune yako yezuva nezuva maitiro pamwe neaya maekisesaizi.
● Sanganisira mapuroteni-akapfuma zvekudya mune chako chikafu senge mazai, nyemba, hove, nzungu, zvigadzirwa zvemukaka, nyama yakasviba nehuku.
● Idya chikafu chakazara nemafuta ane hutano senzungu nembeu, maorivhi nemafuta emaorivhi, makotapeya nezvimwe.
● Iva nemhando dzakasiyana dzakasiyana michero ine mavara nemiriwo .
● Zorora zvakanaka usiku.
● Dzivisa kunetseka.
● Deredza kunwa doro.
● Dzivisa kusvuta.
Kazhinji FAQs
Q. Ko squats anoderedza mafuta ehudyu here?
TO . Ehe, squats anobatsira kudzikisa mafuta ezvidya.
Q. Kumhanya kunopisa mafuta ezvidya here?
TO. Kumhanya chiiko chiiro chikuru chekudzikisa huremu. Inopisa macalorie uye inobatsira kudzikisa mafuta emuviri. Iyo inorira makumbo uye chiuno, nokudaro ichipa yakanyanya kutsanangurwa chimiro kune ako magaro uye zvidya.
Q. Ndeapi maekisesaizi anobvisa mafuta ezvidya?
TO. Wide squats, dhongi kicks, kusimuka gumbo kusimudza, kumberi gumbo kusimudza ndeimwe yemitambo iyo inogona kubatsira kubvisa mafuta ezvidya.
Q. Ndezvipi zvekudya zvandinofanira kudya kudzikisa mafuta ezvidya?
TO . Idya michero nemiriwo, zviyo zvakakwana, mapuroteni-akapfuma zvekudya uye nemafuta ane hutano akadai semafuta emuorivhi nemafuta emuti.
Q. Chii chandinofanira kudzivisa kurasikirwa nemafuta ehudyu?
TO. Dzivisa zvekudya zvisina hutano zvakadai seFrench mafriji, zvinwiwa zvine shuga, chingwa chena, mapeke, makuki, ice cream uye zvihwitsi.
Mubvunzo: Unogona kurasikirwa nemafuta ezvidya chete nekurovedza muviri?
TO. Kwete, kurovedza muviri chete hakubatsire kudya kunovaka muviri kwakabatana pamwe nekurovedza muviri kunobatsira mukuderedza mafuta muzvidya zvako.
Mubvunzo.Zvinotora nguva yakareba sei kurasikirwa nemafuta ezvidya?
TO . Zvinoenderana nemagene echinhu, metabolic rate, mahormone uye mararamiro emunhu.
Susan JenniferPhysiotherapistMasters muPhysiotherapy Ziva zvimwe
