Hupenyu hwekugara, kudya kwakashata uye kushomeka kwekurovedza muviri ndizvo zviwanikwa zvakakwana zvekuita dumbu redu kukura nekufamba kwenguva. Nekudaro, isu tinokwanisa kushandura mararamiro edu kuti tiwane dumbu rakapfava pasina nguva. Zvichienderana nehuwandu hwemafuta watinofanira kudzikisa mudumbu medu, tinogona kuva nemimba yakatsetseka mune yakawanda kana shoma nguva. Iyo flat dumbu muvarume inonyatsodikanwa neyakajairika aesthetics uye nenzanga.
Naizvozvo, isu tiri kuzotsaurira ichi chinyorwa kuti tikuudze matipi ese ekuti ungaita sei mudumbu mudenga mune varume.
Flat dumbu mune varume pane chikafu
Kunyangwe kudya kwekudya kusingareve kudzikiswa kwechikafu chatinodya, ichokwadi kuti kune kurambidzwa kwekoriori mukudya kwedu. Kuti utange Kuti tidzikise muzana redu remafuta isu tinofanirwa kuve nekushomeka kwesimba mune chikafu. Izvi zvinoreva kuti tiri kuzodya mashoma macalorie kupfuura atinozoshandisa mukati mezuva rese. Nenzira iyi, isu tinowana kuti zuva rega rega isu tine yakaipa simba muyero izvo zvinoita kuti isu titange kurasikirwa nemafuta edu.
Ramba uchifunga kuti kana isu tikatanga kudzikira uremu, pakutanga huzhinji hwehuremu hwatinorasikirwa ndehwezvinwiwa. Izvi zvinoreva kuti koriori-inorambidzwa chikafu inofanirwa kugara ichienderera nekufamba kwenguva kuitira kuti utange kushandisa mafuta akachengetwa sesimba remagetsi. Kuti uve anoenderana uye anokurudzirwa nekufamba kwenguva, zvinodikanwa kuyera. Hatigone kudzora zvatisingayere. Ndokunge, kana tichitanga chirongwa chedu chezvekudya necaloriki kudzvinyirira zvakakosha kuyera edu azvino mafuta muzana uye yedu contours peta ndeyekuzoona shanduko pamusoro pemazuva nemavhiki.
Ichokwadi kuti kurovedza muviri kwakakosha kuti ukwanise kurasikirwa nemafuta kubva mumuviri wese. Nekudaro, izvo zvavanotaura nezvekuita kugara-pasi kuti uve nedumbu rakadzika mumarume manyepo zvachose. Iwe haugone kurasikirwa nenzvimbo mafuta chero nzira. Muviri nemageneti unowanzo kurasikirwa nemafuta kubva kwawakagadzirirwa. Kana muviri wako ukafunga kurasikirwa nemakumbo emafuta kutanga mafuta emimba asati, hapana chaungaite kudzosera odha iyi.
Kukosha kwedumbu rakatsetseka muvarume
Ramba uchifunga kuti kuve nedumbu rakadzika mumarume hakuna kukosha chete kune aesthetics. Kune vanhu vazhinji vane kushomeka muhutano nekuda kwehuwandu hwavo hwemafuta anoungana kunyanya mudumbu nzvimbo. Munzvimbo idzi mune nhengo huru dzinogona kuburitsa zvirwere zvakasiyana kana huwandu hwemafuta edumbu hwanyanya.
Kune mhando dzakasiyana dzemafuta dzatinochengetera mumuviri wedu: kune rumwe rutivi, isu tine subcutaneous mafuta uye, kune rimwe divi, isu tine visceral mafuta. Mafuta eVisceral ndeaya anochengetedzwa akatenderedza nhengo dziri mukati memuviri wedu. Hatingaone izvi neziso rakashama. Isu tinoda chiyero cheiyo bioimpedance kana mamwe maitiro epamberi. Subcutaneous fat ndiyo iyo inochengetwa pasi peganda uye ndizvo zvinoita kuti titarise zvakanyanya kana zvishoma kushongedzwa.
Chaunofanirwa kuchengeta mundangariro ndechekuti iwe haugone kuona iyo abs kunyangwe iwe ukaita yakawanda yavo kunze kwekunge muzana rako remafuta mudumbu rakaderera. Kazhinji kuwana dumbu rakatsetseka muvarume uye kugona kumaka ese anooneka abs anenge 10-12% mafuta emuviri anodikanwa. Chimwe chezvinhu zvekutarisa mukuvandudza hutano kuve nekugaya kwakanaka sepokutangira. Iwe unofanirwa kuve nekugaya kwakanaka uye isu tinoda kuve neyakagadzika dumbu mune varume. Kugaya zvisina kugadzikana kana kupisa uye zvine kukwana kwakakwana kwemafuta. Izvi zvinoita kuti zvive zvakakosha kutarisa chikafu chatinodya, maitiro atinogadzirira, uye marongero atinozvigaya.
Matipi ekudzikisa dumbu
Isu tave kuenda kunoona mamwe emazano akakosha ekugona kudzikisa dumbu uye kuzadzisa dumbu rakatsetseka muvarume. Usati wasimbisa mhasuru dzemudumbu kuburikidza nekurovedza muviri, zvakakosha kubvisa mafuta ari munzvimbo ino. Kuti ubvise mafuta emuviri kubva mumuviri wese, kushomeka kwecalori mukudya uye kuita kwakawanda kwemuviri kunodiwa. Kurera huremu kwakakosha kuti ukwanise kurasikirwa nemafuta uye kwete mhasuru uremu mukuita. Kana pasina kukanganiswa kwecalori mukudya, zvimwe zvese zvaunoita hazvinei.
Iwe unogona kuwedzera yako yemazuva ese caloric mari yekushandisa nekuenda kunofamba, jog, kana bhasikoro kukwira kwe1 awa pazuva. Zvinogona kuve zvinonakidza kuita kumwe kwakanyanya kukwirisa maekisesaizi eerobic kwenguva shoma. Aya maekisesaizi eerobic haaite kuti iwe urasikirwe nemafuta akawanda nekuda kwesimba rawo, asi iwo anoderedza nguva yaunofanirwa kuzvipira kwavari. Kana iwe uri munhu akabatikana uye iwe usina nguva yakawandisa pazuva yekuzvipira kueerobic kurovedza muviri, zvirinani kushandisa hunyanzvi hwekuwedzera maitiro.
Isu tinoziva kuti kuenderana ndiyo kiyi yekubudirira kune chero mativi. Kuti uve nedumbu rakarara muvarume, Iwe unofanirwa kuve unowirirana uye kwete kusvetuka chikafu chako kana kurovedzwa nguva dzese. Kana iwe ukagara uchigara pamusoro penguva uye uchifarira zvaunoita, mhedzisiro ichauya yega.
Kune vazhinji nyanzvi dzinoti kutadza kwakawanda kwekudya hakutsamiri pachikafu chaunodya, asi pane huwandu hweservings. Naizvozvo, zvakakosha kuti udye kudya kwakaringana kunoenderana newe. Haufanire kudzikisa chero mhando yemacronutrients kuti urasikirwe nemafuta. Chinhu chakasarudzika ndechekuti mafuta anobviswa kubva kuchikafu kuti aderedze macalorie. Nekudaro, huwandu hwakati hwemafuta ane hutano hunofanirwa kumedzwa kuti muviri uve nechikafu ichi pamabasa ayo akakosha.
Iyo inyaya yenguva usati wasvika kuneako zvibodzwa neaya matipi. Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve maitiro ekuti uwane mudumbu mudumbu mune varume.