Ngatizivei kuti chinangwa chikuru chatinotevedza kana tichitamba mitambo kupisa mafuta. Kutaridzika zvakanaka, kugara muchimiro uye kunzwa zvakanaka uye kutaura zvakanaka kune iwo magiramu emafuta anotiita takashata, anokanganisa chimiro chedu uye zvakare kuisa hutano hwedu hwemoyo panjodzi, pakati pezvimwe zvinhu, ndiwo mazano atinofunga isu patinozvimanikidza. kufamba, skeleton. Asi,zvipi zviitwa zvinobatsira kupisa mafuta?
Kana iwe usina kunyanya kutarisisa Maitiro ekurovedza muviri Kana kuti ukaita zvemitambo asi usina chokwadi kana zviitwa zvaunoita zvinobudirira mukupisa mafuta, uri panzvimbo chaipo, nekuti mune ino post tichakuudza zvese nezvazvo.
Kuita kuti dumbu rinyangarika, mafuta akaunganidzwa muhudyu uye bhutu, mumaoko kana kuwedzera kutenderera kwatinotakura mune yedu aesthetics kazhinji, ndiko kurota kwevarume nevakadzi vakawanda. Vazhinji vanopedzisira vadya zvakanyanya kana kushoma kudzora uye vanozarirwa nemaitiro asingatarisirwe uye asina kugadzirira ekuita maekisesaizi kubva kwavanopedzisira varukutika mushure memazuva mashoma. Asi ndezvechokwadi here?
Maekisesaizi achakubatsira kupisa mafuta zvinobudirira
Mune rondedzero yatiri kuzokuratidza iwe maekisesaizi anoratidzwa kuve akanakira kupisa mafuta yenzvimbo dzauchashanda nadzo tsandanyama dzako: dumbu, makumbo, glutes uye vamwe nenzira yakazara. Cherechedza.
Mapuranga ekupisa mafuta
Kutsanangura abs mapuranga Ivo isarudzo yakanaka. Saka, kana iwe uchida kuratidza chokoreti bar, iwe unoziva zvaunofanira kuita, ita mamwe mapurani uye, nekuwedzera, chengetedza kudya kwako, dzivisa mafuta uye zvinwiwa zvekabhoni, taura zvakanaka kune zvokudya zvinoputika zvinoputika dumbu rako. kukanganisa kuedza kwako kwese uye kuita mamwe maekisesaizi anokubatsira kuti urambe uri muchimiro.
Asi chenjera nekuti puranga, kunze kwekuwana abs uye kupisa mafuta, inopa zvimwe zvikomborero zvakadai, semuenzaniso, zvinobatsira kuvandudza kuenzanisa uye kurongeka, izvo zvakanaka pakuita mamwe maekisesaizi, ekutamba kana iwe uchida kutamba, nezvimwe.
Inovandudzawo kumira kwemuviri, iyo inobatsira kudzivirira mutsipa, pfudzi uye kumashure kusagadzikana. Pasina kukanganwa izvozvo inosimbisa tsandanyama.
Chimwe chiitwa chekupisa mafuta: iyo nhanho
ari matanhoKana ukadzidzidzirawo nebhara, dzinoshanda zvakapetwa kaviri mukupisa mafuta. Nepo iwe uchideredza mafuta, inosimbisawo misumbu ye quadriceps, glutes uye pasi pemuviri.
Ehe, zvakakosha kuti uchengete musana wako wakatwasuka paunenge uchiita nhanho, kuitira kuti kurovedza muviri kumanikidzire mamhasuru anofanirwa kushanda uye asakuvadza musana wako.
The classic push-ups
ari mapush-up Ivo vemhando yepamusoro pakati maekisesaizi ekupisa mafuta emuviri uye kuwana mhasuru uye chimiro chakanaka chemuviri. Kuaita nguva dzose kunotibatsira chimiro chemuviri chakarurama uye inoshanda muviri wose wepamusoro, uchitibvumira kugadzira pectorals uye triceps.
Inyanzvi yekudhonza-ups
ari rinotongwa Ndiyo imwe yezviitwa zvakazara zviitwa zviripo kupisa mafuta. Iyo inonyanya kushanda kumusana nemaoko, asi zvakare inomhanyisa metabolism, nekuti inoda simba rakawanda kuzviita, sezvo iri kunetsa akati wandei mhasuru mapoka. Zvinodawo kunatsiridza inter uye intramuscular coordination.
Kubva pakudhonza kusvika ku squats
ari squats Ndiyo imwe yezviitwa zvinonyanya kushanda kune kupisa mafuta uye kurasikirwa nehuwandu hwemuviri. Uye zvakare, ndeimwe yeakanakisa cardio maekisesaizi aripo. Inosimbisa glutes, makumbo uye dumbu asiwo inoshanda maoko uye mamwe mamhasuru.
Iwo kurovedza muviri kunobvumidza iwe kudzidzisa moyo nevascular kuramba uye kupisa akawanda macalorie.
Kukwasva
Kune akasiyana kudzidzira kukwasva kupisa mafuta Zvaunogona kuita mujimu uye kumba, kana ukasarudza kumisa kona yako diki yekudzidzira kuti utore mukana weiyo nguva yekuzorora yauinayo nguva nenguva uye kushaikwa kwenguva kana mamiriro ekunze asina kunaka haisi chikonzero kana chasvika. pakuzvichengeta.
Kukwasva ibasa resimba Uye hauzodi kutsaura nguva yakawanda kuti uone mhedzisiro yekutanga, nekuti mushure memavhiki mashoma, neinenge maminetsi gumi nemashanu pazuva, iwe uchaona maoko ako akasimba uye dumbu rako rakabata kana ukaitora zvakakomba.
Iwe uchanyanya kushanda iyo triceps, hamstrings uye glutes.
Kuita kusvetuka tambo
Svetuka tambo Waive mumwe wemitambo yehucheche yaifarirwa nevasikana nevakomana vazhinji uye, ikozvino, kurovedza muviri kwakazara kuti tiwane chimiro kunyangwe isu takatosiya hudiki kumashure. Kana zvauri kutsvaga ndezvekupisa macalorie, kusvetuka tambo kunonakidza uye kwakagadzikana pane kuenda kunomhanya uye zvinofungidzirwa kuti neanenge maminetsi gumi ekusvetuka unenge wapisa macalorie akafanana nekufamba kiromita 10 mumaminitsi matanhatu. run.
Iwe une zvakawanda zvakasiyana zve svetuka tambo uye saka iwe unogona kuchinjana kuitira kuti urege kufinhwa uye kupa mufaro wakawanda kukudzidziswa. Iwe unenge uchimisikidza yako metabolism kuti ikurumidze uye upise mafuta emuviri, uchiisa moyo wako kushanda.
Nyorera kune vemauto
El muchina wokudhinda Ndiyo imwe simba rekuita apo muviri wose unoshandiswa, kunyanya kutarisa panzvimbo yepafudzi. Inobatsira kuwana hutano hwakanaka hwemuviri uye kugadzirisa kumira kwemuviri. Unofunga kuti sei chiitwa ichi chichidaidzwa kudaro? Hongu hongu, mauto anoishandisa kuti ave akasimba semuoki.
Ngatikwire tambo
kwira tambo Chengetedza hutano hwemoyo nemapapu uye yese yekufema system zvakazara, nekuti zvinokumanikidza kuti uedze uye iwe unojairira muviri wako. Uyewo hatikanganwi kuti i kurovedza kupisa mafuta uye kuwana tsandanyama.
Kuita treadmill sprints
Yekupedzisira maekisesaizi yatiri kuzokurudzira kwauri kuti upise macalorie ndeaya sprint patreadmill. Alternating treadmill inomhanya nekufamba kuri nyore uye kusiyanisa kusimba kunoshanda zvakanyanya mukumisa metabolism uye kupisa mafuta. Edza kudziya zvisati zvaitika uye usasvetuka patreadmill nekukurumidza zvakanyanya, asi kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchimhanya, wedzera kusvika rwanyanya kumhanya uye, mushure memaminitsi makumi matatu, kuderedza kusimba uye kungofamba. Wobva wadzokorora chiitwa, uchichinja kusimba zvakare.
Izvi ndizvo zvimwe zve kurovedza muviri kunobatsira kupisa mafuta uye simba. Uchashinga kuzvidzidzira here? Ndedzipi dzaunovimba nadzo?