Nzira yekuchenesa sei mudumbu nemashure mushure mokuberekwa kumba pfupi. Nzira yekukurumidza kuora mutoro kumunhu uye kubvisa mafuta kubva mudumbu nekurovedza

Vanotaura kuti mukadzi wemazuva ano anofanira kugara ari "kumusoro". Asi kunyange neyakanaka yekugadzira uye uta hwemhando, zvakaoma kunzwa sezvinoita heroine yemucheka mutsvuku, kana mapanga ari mudumbu achinyengera pasi pechigadziko chemucheka wepamusoro. Panguva dzakadaro, kunyanya zvakanyanya kukurumidza kukurumidza kuora muviri, bvisa matanho uye mafuta kubva mudumbu, simbisa mbongoro uye uwane makumbo maduku. Kuramba uchiyemura vanhu vanopfuura. Asi, zvinosuruvarisa, havasi vose vanoziva kuchenesa dumbu uye kumativi kumusha munguva pfupi. Kuedza kubata muviri mushure mekuberekwa kana kuti nekugadzirisa chikamu kunopera mukukundikana - uye munyika inowanzova mukadzi anotambudzika. Kuti tisabvumira dambudziko rezvisikwa zvose, isu tichataurira kuti murume nemukadzi vanobvisa sei dambudziko remavhiki kwevhiki nekubatsirwa kwekudzidzira, kudya uye maitiro anobatsira.

Nzira yekubvisa dumbu revakadzi uye kumativi kumusha munguva pfupi: iyo huru inorumbidzwa

Nzira dzakakura dzekurumidza kurasikirwa kwemajeri nenzira yezvokudya zvakaoma, kuuraya muviri muviri uye kuwedzera kwezviyo zvinoitika. Izvo zvinobudirira uye zvinobudirira, kana zvichishandiswa pamwe chete nemaitiro anoverengeka anobatsira, asi kwete pane zvinopesana nazvo. Kuti urege kudzidzisa zvikanganiso mukugadzirisa uremu, uchafanira kudzidza mazano ekutanga ekuchenesa mativi uye mimba pamba munguva pfupi.

1. Dzivisa kufunganya uye kuzvidya mwoyo. Mumamiriro ezvinhu anonetsa, endocrine system inobereka hormone cortisol, iyo inobatsira kuunganidza mafuta akawanda mumudumbu remuviri;
2. Deredza uwandu hwezvinodhaka zvinopedzwa. Dorosi inowedzerawo huwandu hwe cortisol, iyo inonyanya kuchinja chiuno uye chiuno;
3. Ipai zvokudya zvakakodzwa uye zvakabikwa mukuda kwekudya kana kudya kwakanaka. Usakanganwa, muviri unofanirwa kupedza simba rakawanda pane rinogamuchira. Kana zvisina kudaro, kubvisa dumbu uye kumativi muchinguva chiduku kumba hakuzoshandi;
4. Isawo muzvokudya zvinodyiwa nhamba yakawanda yemavuta matsvuku uye mhozha asina starch. Fiber, iyo iripo muhutano hwavo, inobatsira kutanga kuderedza kuwanda kwemuviri;
5. Deredza mhando yehove dzakaderera nehoku, mupunga wakagadzirwa uye chingwa chose chezviyo;
6. Inwa zvinenge 2 litita emvura yakachena yekunwa pazuva. Pasina kudya mvura nguva dzose mumuviri, metabolism inononoka, uye makori anodyiwa anochinjwa kuva mafuta mumuviri nemativi.

Nzira yekubvisa mafuta kubva mudumbu uye kumativi nemubatsiro wemafuta anopisa mafuta

Mafuta ezvokudya zvinokonzerwa nemafuta anozivikanwa zvikuru pakati pevakadzi: nekubatsira kwavo vanogona kubvisa mafuta kubva mudumbu uye kumativi, pasina kukuvadza muviri. Izvo zvisingagoni kutaurwa pamusoro pemapiritsi emazuva ano, capsules uye makiramu ekugadzirisa nzvimbo dzine dambudziko. Pakati pezvinokonzerwa namafuta ndeizvi:

• Mvura inonyorera iri nyore - inowedzera metabolism. Inwa girazi pane isina chinhu mudumbu uye pa 150-200 ml maminitsi makumi maviri vasati vadya;
• Green tea - inokurumidza kugadzirisa metabolism uye inoita zvinomanikidza pamadziro emudumbu, nokudaro nekuita manzwiro evanhu;
• Rice - inonatsa muviri wehupfu nehupfu;
• Mapuroteni nyama nehove - kuwedzera musimba mashoma, kuderedza huwandu hwemafuta;
• Zvidhi-makorikiti zvigadzirwa zvemiti - kupisa mafuta akawandisa;
• Zvakanaka zvinonhuwira - kuparadzira metabolism, nokudaro zvichiita kuti uwedzere kurasikirwa;
• Gungwa kare (laminaria) - rinodyisa neIodine, rinowanzoita basa rezvinyorwa zve endocrine;
• Muchero - -kuvhara mapepa, kupa chiratidzo pamusoro pekunzwisisa kwegore;
• Caffeine - inosimbisa kutsungirira panguva yekuedza muviri.

Nzira yekuderedza uremu uye kubvisa mudumbu mushure mokuberekwa

Runako ndicho chombo chikuru chemukadzi. Uye chido chekuberekwa ndicho chinonyanya kukosha. Zvinowanzodiwa kuti upe chibayiro chekutanga nekuda kwechipiri. Uye mushure-kwenguva refu vachitambudzwa nemibvunzo, kurasikirwa nekurema uye kubvisa dumbu mushure mokuberekwa. Asi basa harisi nyore. Mumwedzi gumi nemashanu, mishonga iri mudumbu remukati yepamuviri yakanga yakarongedzwa, uye kuti inokurumidza kudzokera kune yakasununguka, basa rakawanda richafanirwa kuitwa. Zvakanaka, kumhanya kwekurasikirwa uye kubvisa kuberekwa kwemashure kunokonzerwa nezvikonzero zvakawanda:

• Kukura uye rudzi rwemufananidzo asati abata pamuviri;
• Nhamba ye kilogram yakaunganidzwa kwemwedzi 9;
• Nhamba yemabasa panguva yekuzvitakura;
• Tsika dzomuviri uye genetics;

Zvechokwadi, zvingava nyore zvikuru kuora muviri uye kubvisa mushure mushure mekusununguka, kana pamuviri paiva wokutanga, kudya - mazamu, uye mukana wekupfuma muhupamhi hauna kudarika chiratidzo che 13 kg. Asi kunyange kana zvinhu zvose zvisingasviki zvakanyanya, unogona kubvisa mativi nemafuta mudumbu rako nekudzidzira uye kudya zvakanaka. Uye kana zvinhu zvose zvakajeka neine chikafu chakakodzera, zvakaoma zvezviito zvekudhinda zvinofanira kunyatsodzidzwa.

Kudzidzira kubvumira kutsvaga mushure mushure mekusununguka

Kubvuma, nokuda kwemuviri kana mudumbu hapana misiyano mushure memaitiro kana kushanda iwe kana kwete. Iyo yakaoma yezviito zvekudhinda ndeyechete kune vose vakadzi. Neyo chete misiyano ndeyokuti mushure mekuita pamuviri kwemavhiki mana zviri nani kuti usapinda mune zvemitambo mumitemo. Mune zvimwe - zvose zvakaenzana. Izvo zvakaoma zvezviito zvekubvisa kubvisa mushure mushure mokuberekwa kwenguva pfupi ndeyotevera:

1. Pelvicu inokwidza. Nhema pamusana wako, pfugama namabvi ako. Simudza mapirasi kumusoro, tumira kwemaminitsi gumi, dzokera kunzvimbo yekutanga. Dzokorora kanomwe.
2. Kutsigira kudivi. Nhema pamusana wako, pfugama mabvi ako, tambanudza maoko ako pamusoro pebhokisi rako. Paunenge uchidzimisa kubvisa mapepa ako kubva pasi, uchishandisa chete mimba yemimba. Pakuzorora, dzokera kuI IP. Dzokorora kanomwe.
3. Kusvetwa pamadziro. Simbisa zvakasimba mushure mako kumadziro, makumbo anoita danho rinopfuurira mberi. Zvishoma nezvishoma zvinonamatira kusvikira mabvi aita sendima ye 90 ° C. Gara kwemaminitsi gumi. Dzokera kuI IP. Dzokorora 5-10 mara.
4. Planck. Nhema pamudumbu mako, zorora pamazamu ako uye masokisi. Tambanudza tambo uye tambanudza zvese zvinogona kumira. Tora miniti 1. Dzokorora katatu.

Nzira yekuchenesa dumbu mushure mechikamu chekuchengetedza pamba - kudya uye kuita zvekurovedza muviri

Kudzorera chimiro mushure mekusununguka uye kuva wakanaka uye wakadzikama, sekutanga - chido chechisikiro chemukadzi wese. Asi zvisati zviri zvishoma zvisikwa zvemuviri zvakaoma kupopotedzana. Mushure mekuvhiyiwa, mutumbi unoda nguva refu yekudzikinura. Uye kushingaira mumuviri mumazuva okutanga kunopera nemigumisiro yakaipa. Zvinyorwa zvishoma, yekutanga 3-4 mwedzi yezvinyorwa zvakarambidzwa kudzidziswa chero kupi zvako kunobatsira kusimbisa musikana mimba. Asi kune imwe nzira yekubuda nayo. Bvisa mudumbu mushure mokunge chikamu chekuvhara pamba chinogona kuva kuburikidza nezvikafu. Kutanga, izvi zvakakwana, uye panguva yakafanira zvichave nyore kugadzirisa maitiro mashoma pakuita.

Nzira yekurasikirwa nehutano uye kuchenesa mudumbu mushure mekunyorwa kwechiesarea pasina kushandisa maitiro

Uchishandisa mitemo yakawanda yepakutanga, unogona kuora muviri mushure mekusiya chikamu uye uchenese mudumbu kunyange usina maitiro.

• Kutanga, zvakakosha kuimisa kudya kwekudya. NeHS, kudya kwakasimba kunorambidzwa, asi kudya kwakakodzera kuchava kuwedzera kunyange kumwana. Usadya ugove hwehupfu, mafuta ane mukaka wemukaka, masukisi, mafuta akawanda uye nuts akawanda. Idzo huru ndeyezviyo, miriwo, zvibereko zvemwaka, mafuta mashoma ekottage cheese, chiropa, huku, etc .;
• Chechipiri, zvinowanzoita kufamba mumapaki nemutambi. Kuwedzerwa kwemakirori kuchawedzera - uye yakawanda mafuta akawanda mudumbu zvishoma nezvishoma achaenda;
• Chechitatu, unoda kuwana nguva yakakwana yokurara nguva dzose. Kubva pakushaiwa kwehope, muviri unobereka cortisol hormone, kukurumidza kuunganidza mafuta mumimba;
• Chechina, zvinowanzoitika kutora mvura yakasiyana-siyana (kunze kwe "peak" kutengesa kwemvura). Izvi zvinokurudzira kupararira kweropa, uye naizvozvo - zvakanaka zvinokanganisa metabolism, endocrine system, chirwere cheganda.

Nzira yekukurumidza kuora muviri uye kunatsa dumbu rako kwevhiki

Kana pasina zviratidzo zvekurapa nekuda kwekuita zvemitambo, unogona kukurumidza kuora muviri uye kubvisa dumbu rako muvhiki imwe chete. Pasina mubvunzo, nokuda kweizvi iwe uchafanira kusiya kudya kwakanyanyisa uye kunogutsa, pamwe chete neshuzha rakanaka. Asi mutambo unobatsira kenduru. Aspen chiuno chinotarisa zvinonakidza uye zvinonakidza kudarika mapuranga akaputika, achifamba pamusoro pebhandi re jeans. Usakanganwa kuti chido chekuderedza uremu uye kubvisa mudumbu kwechinguva chiduku chekutyisidzira migumisiro isingafadzi mumhando yeganda rinoputika uye zvakanyatsosiyanisa zvinyorwa. Zvakachengeteka kuti uremerwe uremu zvishoma nezvishoma, uchibvumira ganda kuti rikanganiswe pamwe chete. Asi izvo mweya womukadzi chete hazvizoiti!

Maitiro anobudirira ekubvisa dumbu uye kukurumidza kuora muviri kwevhiki imwechete

Pasi pane yakagadzirirwa maitiro ekubudirira ekutsakatika kwekureruka uye kubvisa dumbu rakakura zvakakodzera zvakafanana nevasikana vaduku uye vakadzi vakasimba. Misiyano inongowanikwa muhuwandu hwemagariro uye kudzokorora muzvikamu zvekutanga zvekudzidziswa.

1. "Bhasikoro". Nhema pamusana wako, simudza tsoka dzako kumusoro kwepamusoro kusvika pakakwirira mamita makumi maviri nemakumi maviri nemasere. Bendera rimwe gumbo kana rimwe racho rimwe chete, uchibata muromo wechipiri pamwe chete nemabvi. Ita 2 nzira makumi maviri.
2. Kutsemuka nekurema. Tora dumbbell iri muruoko rwako uye tendamira kune imwe nzira. Zvadaro tora mutoro kune rumwe rutivi uye urambe uchiita. Dzokorora 2 nzira 15-20 nguva.
3. Squats. Kuwedzera inzwi remasumbu emimba, squat makumi maviri (2 nzira).
4. Kusimuka kwemakumbo. Rara pasi, isa maoko ako pamuviri. Makumbo akajeka anomutsa pa 90C uye edza kusimudza mapirasi kumusoro achishandisa masisita ezvinyorwa. Enda pasi muI IP. Ita 2 inosvika 5 nguva.

Nzira yekubvisa dumbu kumunhu mushure memakore makumi matatu, makumi mana, makumi mashanu uye chii chinoshandiswa kusarudza kurerutsa

Varume vazhinji havasi zvakare vanotasikirwa ne 5-10 mamwe mapaundi. Pane zvakasiyana, vamwe vavo vanogutsikana kuti pane imwe nguva "dumbu rakasimba" rinovaita rukudzo. Kuongororwa chete kana "simba" risingakubvumiri kupinda muhombodo yako kana kuvhara zuva rakanyarara pamhenderekedzo kunze kwekusava nechokwadi kwevakadzikadzi vevasikana. Chiedza chinokanganisa pakutanga pakutanga kushamwaridzana, asi nekufamba kwenguva chinokura kuva chisingaiti chaicho. Zvadaro pfungwa dzekutanga dzinowanikwa, sei kuora muviri uye kubvisa dumbu kumunhu mushure memakore makumi matatu, makumi mana, makumi mashanu, uye izvo zvinoshandiswa kusarudza kuti uwedzere kurasikirwa nokukurumidza. Zvakanaka, kutanga unoda kubvisa chinokonzera dambudziko. Kazhinji kacho ndeichi:

• kunyanya-kudya
• kunetseka
• hormonal failure
• mararamiro ehupenyu

Zvadaro zvakakosha kuedza kuchenesa mimba nemativi, kushandisa nzira dzakasiyana-siyana dzakachengeteka zvevarume mushure memakore matatu, makumi mana nemakumi mashanu. Ndiko:

1. Simbisa kudya
2. Dzokorora kudya (kusatora furawa, inotapira, yakabikwa, mafuta, zvinonhuwira)
3. Doro mushefu kumashure
4. Isa chinangwa chemwedzi
5. Ramba uchienda kumatanho ekutanga ekuita basa
6. Dzorera mafuta masimba musasa

Nzira dzakanakisisa dzedzidzo dzevarume kuti vabvise mudumbu nemativi mukati menguva pfupi

Dzidziso yakanakisisa yevarume, kubatsira munguva shoma yekuchenesa dumbu uye kumativi kunogona kuunganidzwa mune zviduku zvakanyanya uye zvinodzokororwa 2-3 kavhiki, zvishoma nezvishoma kuwedzera mutoro.

• Anomhanya panzvimbo apo avete pasi;
• Kugadziriswa kwekamberi;
• Kutsiva pamusangano;
• Kusimudza trunk, kurara shure;
• Kusimudza makumbo ako pawakarara pamusana wako;
• Kusimudza makumbo muchidimbu pamusasa kana mizariro;
• Dhinda re dumbbells;

Pazera remakore makumi matatu nemakumi matatu, makore makumi mana kana makumi mashanu, tanga dambudziko racho zviri nani kubva pane imwe nzira uye usapfuurire kudzokorora 15-20 pane imwe nguva. Mushure mokunge musimba wechipfuva mudumbu unowedzera, nhamba yekudzokorora uye nzira dzinogona kuwedzerwa. Nzira yekuchenesa dumbu uye mitsipa pamba munguva pfupi iri dambudziko rinorwadza kwete kwevakadzi chete mushure mokubereka kana muchikamu chekusiya, asiwo kune varume vane usimbe vane mararamiro ekugara. Nenzira, nerubatsiro rwekudya kwakakodzera, tsika dzakanaka uye maitiro anobudirira, unogona kukurumidza kuora muviri uye kubvisa mafuta kubva mudumbu mako muvhiki imwe chete.