Vakadzi vazhinji vangabvuma, kuderedza uremu zvichida rimwe remabasa akaoma uye rinoda kugara richiongororwa. Kunyangwe iwe ukakwanisa kuita iyi feat kamwe chete, unofanirwa kugara uchiita maekisesaizi uye nekudya zvakanaka kuti zvirambe zvakadaro. Nepo kurasikirwa uremu hakusi nyore, ruzivo rusina kunaka pa nzira dzekuderedza uremu anowedzera dambudziko. Kuti tikubatsire, tine a nyore kurasikirwa uremu mutungamiri iyo inonyora zvese kubva pakurovedza muviri kusvika pakudya kuti ikubatsire kudurura kilos nenzira kwayo.
Poshi. Cardio Exercises For Weight Loss
piri. Uremu Kudzidzira Maekisesaizi ekuderedza uremu
3. Mamwe Maworkouts ekuderedza uremu
Four. Zvokudya Mazano ekuderedza uremu
5. Tsika shanu Dzakashata Dzekudya Dzinokuita Muunganidze PamaKilos
6. Zvokudya zvekuderedza uremu
7. Mazano Okurangarira
Cardio Exercises For Weight Loss
Cardiovascular exercises kwete chete kubatsira kuderedza uremu ; zvinochengetawo mwoyo wako wakanaka. Kuita cardio exercises nguva dzose kunogona kukubatsira kubvisa kilos nekupisa macalorie anopedzwa. Kupisa kwaunoita kunoenderana nemetabolism yemuviri wako, iyo inowanzodzikira paunenge uchikura. Angori maminetsi makumi matatu eCardio Workout zuva rega rega anokwana kuti urambe uri muchimiro. Asi kana chinangwa chako chiri kuderedza uremu, unogona kuita musanganiswa we cardio uye kudzidziswa uremu . Heano mashoma maekisesaizi aungasarudza kubva.
Kukurumidza kufamba:
Chiremba-inokurudzirwa kurovedza muviri, kutora kukurumidza kufamba mangwanani oga oga inzira yakaedzwa-uye-yakaedzwa kuti urambe wakagwinya. Nokufamba kwenguva, iwe uchaona zvakare kurasikirwa nemigumisiro nekuda kwemacalorie akapiswa panguva iyi. Ita shuwa kuti unopfeka shangu dzakakodzera paunenge uchifamba, uye uine gap remaminetsi makumi matatu pakati pekufamba kwako nekudya. Kufamba nedumbu rakazara hazvikurudzirwi.
Kutuhwina:
Kana iwe uri mucheche wemvura, iyi ndiyo yakanakira Workout yako. Shambira nzira yako kune slimmer iwe. Inotaridza muviri wese, zvinoreva kuti iwe ucharasikirwa nehuremu zvachose, uye kwete kubva kune chaiyo chikamu chemuviri. Nekudaro, kushambira chete hakuna kukwana kuzadzisa chinangwa chako saka ramba uchiverengera vamwe maekisesaizi kukubatsira kuderedza uremu zvinobudirira.
Kumhanya:
Ita kuti mwoyo wako urove uye zvikero pachiyero chekuyera zvifambe nekumhanya nzira yako kune anokubvisa ganda iwe. Kumhanya kunyangwe uchida kumhanya kana kuda marathon, mienzaniso yakakwana ye yakanaka cardio workout . Nekudaro, ita shuwa kuti une mvumo yachiremba wako kana uine chero mamiriro ekurapa usati watanga kumhanya. Nokufamba kwenguva, uchava more stamina uye ona mibairo iri nani yechiitwa ichi.
Kuchovha bhasikoro
An eco-hushamwari nzira yekupisa macalorie , kuchovha bhasikoro chinhu chakanaka cardio exercise izvo zvichakupawo makumbo akakwenenzverwa. Kana iwe usina nzira yekuchovha bhasikoro padhuze, unogona zvakare kutarisa kuchovha bhasikoro, izvo zvinowanzoitika mumajimu mazhinji mazuva ano. Iwe unogona kuwedzera zvishoma nezvishoma chinhambwe chako uye kumhanya kuti uone kukurumidza kurasikirwa nemhedzisiro .
Uremu Kudzidzira Maekisesaizi eKuderedza uremu
Nepo cardio yakakosha, vazhinji vanofuratira kukosha kwekudzidziswa uremu kana zvasvika pakuonda. Kudzidzira uremu kunoshanda pakuvaka tsandanyama dzako, uye iwe unoramba uchipisa macalorie kunyangwe maawa mushure mekurovedza muviri. Kuwedzera mhasuru pafuremu yako kunoita kuti iwe uwedzere kusimba uye kusimba uye kuonda. Vakadzi vazhinji vanofunga kuti kuita uremu kunovaita kuti vataridzike vakakurisa, asi vakadzi havagone kutaridzika sevane mhasuru sevarume nekuda kwemahomoni avo. Saka, usadaro kusava nehanya nekudzidziswa uremu paunenge uchiedza kuderedza uremu . Heano mashoma maekisesaizi aunogona kuedza.
Bodyweight exercises:
Kana iwe usingade kutora dumbbells, unogona kushandisa muviri wako kukubatsira kuvaka tsandanyama. Maekisesaizi akaita semapuranga, crunches, push-ups, pull-ups, squats, mapapu, burpees, nezvimwewo, zvese. bodyweight exercises kuti unogona kuita kunyange kumba. Nhamba ye reps uye seti iwe yaunoita ichasarudza mhedzisiro. Tanga zvishoma nezvishoma neseti yezviviri zvine gumi reps imwe neimwe, uye zvishoma nezvishoma wedzera huwandu. Ita shuwa kuti fomu rako rakarurama sechimiro chisina kunaka chekurovedza muviri chinogona kukuvadza zvakanyanya pane zvakanakira muviri wako.
Bicep curls:
Chiitwa ichi chakanakira kusimudzira maoko ako . Kana iwe farira kuisa uremu panzvimbo ino, hezvino zvaunofanira kuita. Iwe unogona kutanga ne 2 kg dumbbells. Bata rimwe muruoko rumwe norumwe uye mira netsoka dzako dzakafara-pamapfudzi zvakaparadzana. Maoko ako epamusoro anofanira kunge achibata padivi pechipfuva chako, uye zvanza zvako zvinofanira kutarisana mberi. Chengeta maoko ako epamusoro akamira, peta ruoko rwako rwasara nekukotamisa gokora rako. Wobva waidzosera kunzvimbo yekutanga. Wedzera huremu kana izvi zvanyanya kugadzikana kwauri mukuwedzera kune reps.
Lat pulldown:
A toned back anowedzera imwe tsananguro kumufananidzo wako uye anoita kuti iwo mabhurauzi asina kumashure nemadhirezi ataridzike zvakanyanya. Kana iwe uchida kurasikirwa nemafuta kumashure, edza iyo lat pulldown exercise. Sezvo inoda midziyo, iwe unogona chete kuzviita mujimu. Bata bhara rakasungirirwa kumushini wekudhonza mushure mekunge wagara wakatarisana nawo uye woisa huremu hwekuzorora pazvidya zvako. Unogona kugadzirisa uremu hunoenderana nesimba rako . Zvanza zvako zvinofanirwa kutarisana kumberi uye kuve zvakanyanya kupfuura upamhi hwemafudzi zvakaparadzana. Zvino dhonzera bhara pasi uchiunza pachipfuva chako uye wodzokera kunzvimbo yekutanga. Ichi chiitwa zvakare simbisa musana wako .
Leg press:
Toning makumbo ako , kunyanya zvidya, zvinowanzova nehanya nevakadzi vakawanda. Kuita chiitwa ichi kunogona kukubatsira kuzadzisa chinangwa ichi. Shandisa muchina wekutsikisa gumbo mujimu yako kuita chiitiko ichi. Kuti uite izvi, gara pamushini uye ugadzirise huremu, huchaita sekupokana kweichi Workout. Isa tsoka dzako paupamhi hwemafudzi nemabvi ako akakotama. Zvino sunda muchina kusvikira makumbo ako akatwasuka. Unogona i wedzera kana kuderedza uremu zvinoenderana nekuita kwako . Izvi zvinoshanda pa quadriceps yako uyezve, toni zvidya zvako uye glutes.
Mamwe Maworkouts ekuderedza uremu
Kana iwe usingadi kutora nzira yechinyakare yekuonda , unogona kutarisa zvitsva uye zvinonakidza zvingasarudzwa zvinovimbisawo mibairo mikuru. Isu tinonyora pasi mashoma kwauri.
Yoga:
Kunyangwe iyi tsika yekare yekusimba yave iripo kwemazana emakore, maitiro akasiyana-siyana e yoga zvakabuda mumakore apfuura izvo zvinovimbisa mhedzisiro inokurumidza. Power yoga, inova musanganiswa wakanaka we cardio uye bodyweight maekisesaizi ndeimwe yekurovedza muviri kwakadai. Dzimwe mhando dzakadai Ashtanga Vinyasa yoga, inopisa yoga uye Yogalates zvakare akanakira kuderedza uremu uye toning .
Maererano naRitu Malhotra, Noida-based Hatha yoga mudzidzisi uye muvambi weYogritu, Yoga inzira yakanaka kwazvo yekuderedza uremu . Inoshanda nekuvandudza metabolism, tsandanyama toni, basa rehomoni uye kugaya. Kana iwe uchiita yoga nguva dzose, inch-kurasikirwa kuchaonekwa. Yoga ndeyekuita kwekugara uchidzidzira uye kuita ako asanas mazuva ese kunovimbisa kuti iwe kuderedza uremu zvakaenzanirana uye izvo zvicharatidza muhuremu hwepasi, mutsara wakanyanya chiselled, cheekbones yakakwirira uye mudumbu wakaoma.
Anowedzera akawanda ekuveza kwemuviri kunofamba semapapu, sit-ups uye mapuranga ese anobva kuyoga. Semuenzaniso, sit-ups, inonzi paschimottanasana yakanyanya kusimba muyoga nokuti uri kubata pose kweminiti kana maviri uye zvishoma nezvishoma uchivaka kusvika kumaminitsi mashanu kana kupfuura. Izvi zvinomira zvinokusimbisa kubva mukati kuitira kuti huremu hwakasindimara kumusana, mudumbu kana zvidya huderedze. Saizvozvo, kune akawanda asanas ekuderedza uremu senge Surya Namaskar kuti, kana zvaitwa mukumhanya chaiko uye nekudzora kufema chaiko, zvinopa mhedzisiro iri nani. Yoga zvakare ine maside stretches anonzi kon asanas anobvisa zvibato zverudo.
Zumba:
Iyi yekutamba Workout yakava hasha yepasi rose nekuda kwekurova kwayo peppy uye kurasikirwa nehuremu. Joinha kirasi yeZumba kana kana usingakwanise kuwana imwe padyo newe, tsvaga online vhidhiyo tutorials inogona kukubatsira iwe kudzidzira kumba chaiko. Zumba inobatanidza cardio nemaekisesaizi ehuremu anobatsira kunzwisa muviri uchipisa macalorie.
CrossFit:
Uku kurovedza muviri kwakanyanya zvakare hasha dzepasirese, uye zvese ndezvekutenda nemagadzirirwo azvinoita muviri wemunhu. CrossFit Workout ine mabasa akasiyana zuva nezuva, uye zano nderekubatanidza kushanda pamwe chete kudzidziswa uremu . Saka kubva pakupeperetsa matayi kusvika pakuita zvekudhonza, unenge uchiita boka rezviitwa zvinofadza mu CrossFit kirasi kuderedza uremu.
Pilates:
Unofanira kunge wakanzwa nezvaPiratos sezvakawanda Vatambi veBollywood vanozviita kuti vagare vakagwinya . Iyo inotaridzwa seyakazara muviri Workout iyo inobatsira kwete kungorasikirwa nehuremu asi zvakare inokupa iwe yakasimba musimboti uye flat abs. Pilates inoda midziyo yakakosha inoita kuti zvive zvakaoma kuzviita kumba. Kune, zvisinei chaiwo maPilates maekisesaizi ayo asingade midziyo, asi kana iwe kuda kuderedza uremu uchishandisa nzira iyi, zvakanakisa kujoina kirasi yePilates.
Zvokudya Mazano ekuderedza uremu
Iwe wakakwanisa kuzvisundidzira uye kurova gym nguva dzose, asi hausati wakwanisa kuderedza uremu. Zvingave zvichida nekuti hausi kudya zvakanaka. Nepo maekisesaizi achibatsira mukupisa macalorie, zvimwe zvinoenderana nekudya kwako. Pasina chikafu chakakodzera, haugone zvine hutano kuderedza uremu . Heano mamwe mazano ekuchengeta mupfungwa.
Idya zvidimbu zvidiki:
Chikamu chekutonga 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. Imwe nzira yekuita izvi ndeyokudya mundiro duku uye kutora chikamu chimwe chete chezvokudya.
Rega kudya zvokudya zvakagadzikiswa:
Zvokudya zvakaiswa mupakiti uye zvakagadziriswa zvine hutano hushoma uye macalorie akawanda anokuvadza kupfuura kunaka. Ipa masoda, machipisi nemabhisikiti uye utore michero, miriwo uye zvokudya zvakabikwa kumba panzvimbo.
Deredza kudyiwa kwemacarbs akareruka:
Hongu, iwe unoda carbs, asi yakawandisa inogona kukanganisa zvinangwa zvako zvekurasikirwa uremu . Hupfu hwakacheneswa, chingwa, mupunga, pasta, shuga zvese zvakakwirira mumakoriyumu uye macarbs. Deredza chikamu che carbs uye wedzera zvokudya zvine mapuroteni kundiro yako. Unogona kuchinjanisa chapati yako yegorosi ne jowar , bajra uye ragi rotis, uye mupunga muchena kune mupunga webrown kana quinoa.
Snack ine utano:
Vazhinji vedu tinotarisisa chikafu chedu chikuru asi hativerenge nezvekudya zvisina musoro kunoitika pakati, izvo zvinogona kuve izvo. vatadzi mukurema . Kudya pakati pekudya hakuna kuipa chero bedzi iwe uchidya zvine hutano. Iva nemugove wako wemichero, michero yakaomeswa uye nzungu pakati pekudya. Peanut butter , madhipisi ane yoghurt pahomwe yegorosi ane utano kupfuura mayo-laden burgers.
Tsika shanu Dzakashata Dzekudya Dzinokuita Muunganidze PamaKilos
Kazhinji kazhinji, itsika dzedu dzokudya dzakaipa izvo ita kuti tiwedzere uremu , zvinopfuura zvatinodya chaizvoizvo. Delhi-based nutritionist, munyori wenhau uye munyori Kavita Devgan anogovera maitiro mashanu echikafu akakosha ayo ari kukonzera uremu.
Bingeing
'Unogara uchidya chikafu chikuru uchifunga kuti zvakanaka kuzviita sezvo wange wasvetuka kudya kana maviri, mangwanani-ngwanani? Zvinosuruvarisa kuti hazvishande nenzira iyo. Kuwanda kwechikafu muviri kunofanirwa kugaya panguva imwe chete, ndiko kuwedzera kwekudya kwaunochengeta semafuta. Idya zvidiki-diki mukati mezuva pane kudyisa panguva imwe chete. Kudya kudiki kunosimudza kupisa kwemuviri, izvo zvinoguma nekuwedzera kwe10%. calorie kupisa .'
Kufa nenzara
'Izvi hazvishande. Kana iwe uchiziya nenzara muviri, maitiro ayo ekudzivirira anopinda mukati uye anoukurudzira kuchengeta zvokudya semafuta , zvichiita kuti kuonda kuome zvikuru.'
Skipping Breakfast
'Kusvetukira kwemangwanani-kunotanga metabolism, iyo inomhanyisa kupisa mafuta mukati mezuva kwemaawa masere. Saka kusvetuka chikafu ichi kuchakukora.'
Kusanwa Mvura Yakakwana
'Iyo metabolism inoda mvura yekupisa mafuta , saka kusanwa mvura yakakwana kunogona kukonzera kufutisa. Iva nemagirazi masere emvura pazuva, kunyange mumwedzi inotonhora.'
Kusava nemuchero
'Michero inoremerwa kwete nekudya chete asiwo yakawanda fiber iyo yakakosha kuti ugare uchinzwa wakaguta kwenguva refu. Saka ita shuwa kuve nekudyara kwemichero katatu zuva rega rega. Sarudza vaunoda.'
Zvokudya zvekuderedza uremu
Kusarudza chikafu chakakodzera kunogona kukubatsira kuronga chirongwa chekudya chine hutano uye chinokubatsira kukuendesa padyo newe uremu chinangwa . Hezvino zvimwe zvekudya zvine macalorie mashoma, asi zvine hutano.
Green tea:
Chinwiwa ichi chine zvakawanda hutano hunobatsira , uye kapu yacho haina macalorie maviri-matatu. Inobatsirawo kugaya uye inodzikamisa tsinga dzako. Saka chinja kubva pakofi uye masala chai kuenda kugirinhi tii.
Cucumber:
Chimwe chinhu chekudya chakaderera pane calorie mita. Magiramu zana ayo ane macalorie gumi nematanhatu chete sezvo mazhinji acho ari mvura. Saka usati wadya, usakanganwa kudya ndiro yegaka kukuzadza iwe.
Mhiripiri mhiripiri:
Kana iwe uchida kuwedzera yako metabolism kupisa macalorie akawanda, sanganisira mhiripiri mukudya kwako. Iine musanganiswa unonzi capsaicin unobatsira kupisa macalorie akawanda nekuda kwekunhuhwirira kwayo. Kunyangwe chillies ane iyi komputa saka iwe unogona kuisa iyo zvakare mukudya kwako.
Leafy greens:
Tinoziva mabhenefiti akawanda kwazvo e kudya muriwo mutema, une mashizha , asi hatiwanzobatanidza izvi muzvokudya zvedu. Haisi chete iyo yakaderera mumakoriyori, asi inotakurawo punch ine utano uye yakafuma mune iron, magnesium uye mavhitaminzi akaita seA, K, B, etc. Iva nechokwadi chokuti unodya sipinashi, fenugreek, kare, lettuce, nezvimwewo nguva dzose.
Mazano Okurangarira
Usawira nekuda kwekudya kwefashoni:
Zvokudya zvakawanda zvinovimbisa kukubatsira kuderedza uremu hwakawanda munguva pfupi. Sekuyedza sezvavanonzwika, usateedze chikafu ichi sezvo chisina kuchengetedzeka. Kunyangwe iwe uchida kuderedza uremu nekukurumidza , unozokanganisawo hutano hwako sezvo kudya uku kunoda kuti munhu adye zvinhu zvinorambidzwa zvakanyanya uye asingazadzise zvinovaka muviri zvinodiwa. Kurasikirwa neanopfuura makirogiramu mana kusvika mashanu pamwedzi hakuonekwewo kune hutano, uye zvimwe zvezvikafu izvi zvinovimbisa kukubatsira kuderedza uremu hwakadaro muvhiki .
Ngwarira mapiritsi nemabhandi ekuderedza uremu:
Iwe uchawana akati wandei nzira dzinokurumidza kuderedza uremu . Kune mapiritsi ekuoresa anovimbisa kugadzirisa uremu uyezve iwo mabhandi anovimbisa kubvisa mafuta emudumbu nekudikitira. Kunyange zvazvo vangaratidzika kuva vanovimbika uye kunyange kushanda kwechinguva chiduku, migumisiro yacho haisi yenguva refu, uye iwe unozopedzisira wadzorera uremu hwose nokukurumidza kupfuura gare gare.
Kuzviuraya nenzara haisi mhinduro:
Vakawanda vanofunga kuti nzara ndiyo nzira yakanakisisa yekuderedza uremu , asi inongova isina kunaka uye inogona kutungamirira kune dzimwe nyaya dzehutano dzakadai se acidity, dzungu, kusvotwa, nezvimwewo. A detox kana kuchenesa rimwe zuva remwedzi rinogona kuva neutano, asi kufa nenzara kana kuenda pakudya kwemvura kwemazuva hakusi kwakarurama. nzira yekubvisa uremu hwakawandisa .
Muchidimbu, idya zvakanaka, simbisa muviri uye uwane a kurara zvakanaka kuti ugare uine hutano uye udzike uremu nenzira kwayo .
Mamwe mapindiro naAnindita Ghosh
