Iko yehuwandu hwehutano hwehutu hunoratidza kuti uri kure zvakadini nehuwandu hwehuroto dzako uye kuti zvakasimba sei usiku huri kudya kudya huri pamativi ako uye mbongoro. Masayendisiti akawana nzira gumi nemaviri nzira yekuyera nayo uye kubvisa mafuta pasi pemakumbo, kumashure nemaoko. Munyaya iyi, isu chete tinongororesa zvingasarudzwa zviri nyore kumba.
Nzira yekuyera chiyero chemuviri wenyama? Mirayiridzo yeimba
Hatigone kuwana 100% kutendeseka kumusha, asi kukanganisa mumyero wemusha hakupfuuri 3-5%. Kana iwe usina calipimeter, tora mutongi, caliper kana centimeter tape. Icho chirevo chekuyera: mune dzimwe nzvimbo tinosvina ganda neminwe yedu, tichiumba panga. Tinoyera upamhi hwayo, inopfupisa mhinduro uye kugovana nevana. Nhamba yekupedzisira (mum mm) inoongororwa maererano ne data yefurafura yekuyera uye tinowana mhinduro - yepakati yemafuta emutsvina mumuviri wedu.
Ndekupi kuenzanisa:
- Near pedceps. Isu tinonyorova ganda iri pakati pea humerus kubva kumashure ekumusoro, ndiko kuti, pakati pefudzi nebheji. Ita panzvimbo yakananga, mishonga haibatsiri.
- Pane bicep. Tinodzivirira ganda pa bicep. Ruoko rwakasununguka uye rwunotenderedzwa ne ulnar fossa kumeso, sekunge iwe iwe zvino uchatorwa kubva mumutsipa.
- Pasi pemapfudzi. Nyora ganda 1 cm pasi pemucheto we scapula paakona ye 45 degrees kuti uwane mamwe mafuta. Hazviiti kuti iwe uzviite iwe pachako, saka bvunza rubatsiro kubva kumuvakidzani wako.
- Panze mudumbu. Takayera kusvika pa10 cm kusvika kurudyi rwevheji, apo zvakakosha kutora chikamu ichi pachigaro. Hatinomanikidzira mhizha, nokuti unoda mhinduro yakarurama.
Nhamba dzakawanikwa dzinowedzera, igoverwa ne4 uye inotora mavhareji emafuta mafuta mumamilimita. Tinowana nhamba mumutsetse wakakosha uye woenzanisa nezera - iyo korona kuruboshwe. Nzira yekutsanangurira deta ichakuratidza kwauri% ye subcutaneous fat.
Kushandisa tafura iyi, unogona kuverenga imwechete yemafuta muzvikamu chimwe nechimwe zvemuviri zvakasiyana-siyana-muhudyu, muprista, chifuva, mimba. Kana iwe usingakwanisi kushanda pamwe nemutongi, tenga caliper kuti uone iyo subcutaneous mafuta.
Nzira yekuwana sei "goridhe kureva"? Chiyero chemafuta pasi
Kwete kune chinhu mutafura ndiyo nguva yemunhu, tk. gore roga roga mumuviri pane kuchinja. Asi kuti unzwisise sei zviyero zvemafuta mashomanana zvinofanira kuva zvekusununguka kwemisumbu yakajeka? Pamusikana kubva pamakore 21 kusvika kumakumi maviri nemaviri (30) pamusoro pemunhu akanaka wemitambo anotaura 20-24% yemafuta. Kuti uone zvakajeka maronda uye muviri hauna kutambura, zvakakwana kuderedza chiyero kusvika 14-19%. Iyi ndiyo mitambo yemitambo yemunhu akadzidziswa.
Kune vanhu, zviyero zvakaderera - mafomu akanaka mumuviri kubva 15% kusvika 10%.
Nzira yekubvisa majekitema mafuta kubva pamakumbo uye mucheche: Workouts
Nzvimbo dzakaoma zvikuru dzevasikana zviuno nemimba. Kuunza hutsva hwemafuta mashoma kune zvakakosha, hazvina kukwana kuita kurira nekudhonza zviyero zvakakura mumitambo yekurovedza. Fati inopisa kwete nemasimba ekudzidzira, asi aerobic - kumhanya, kutumbuka tambo, kumhanya pamatanho. Apo kupisa kunosvika 140-160 kurova paminiti, ipapo mafuta anonyunguduka. Zvakakwana kuenda kumhanyi kwemaminitsi gumi nemasere kusvika 3-4 pavhiki, uye chiuno chichachinja pamberi pedu. Zvakanaka kusanganisa cardio mumazuva anobva pakushanda. Isu tinopa mavhidhiyo akawanda emakwikwi emafuta akawanda ekupisa.
Nzira yekusunungura mafuta pasi pechiso
Iyo inokura mafuta, sezvo inoderedza uremu, muviri wose. Kune vakadzi vakawanda, kuzara kunoratidzika pachena pane chiso, izvo zvakaoma kurasa. Kubva pamatambudziko ose, pane chirwere, munyaya iyi - ndiko kunakira kwakakwana , kufanana kwechiso uye kushanda . Kushanda nesimba kwechiso kunotungamirira mishonga mu tonus, ita kuti rutivi rwechiso ruve rwakarongedzwa, rudimbuke makwinya. Runomhanya zvakakurumidza kupisa makorikiti. Kaviri pavhiki, ita masikisi emasikati nemigumisiro yekusimudza.
Kutaura zvazviri, isu tazara namafuta nokuti tinodya marori akawanda kwazvo. Kunyange nemararamiro ehupenyu, iwe haugoni kuwana mafuta, kana iwe uchiverenga koriori yezuva nezuva uye usapfuuri chikumbaridzo chepamusoro. Kuti uite sei, verenga pano . Kuderedza uremu pachiso kunobatsira kuderedza kushandiswa kwemakorikiti nema 200 kcal / zuva kubva pane zvakajairika.
Nzira yekubvisa sei pasi pekunamata nemapiritsi?
Kune mitezo yemitambo yekupisa zvinopisa mafuta - mafuta zvinopisa. Haisi ngozi kune muviri kana iwe uchitevera mirayiridzo yekushandisa. Zvisinei, usafunga kuti iwe unwe piritsi uye uremerwe uremu. Aiwa, zvinodhaka zvinoshanda paunenge uchivhidzira - paunoshandisa mishonga yako. Basa ravo nderokutora simba kubva kumafuta uye "kufudza" mishonga inoshanda. Imwe nzira kana imwe, kuti uremerwe uremu inofanira kusungira mune zvekurovedza kana pamutambo wenhabvu. Haisi mushonga wemishonga, ndeyemutambo wezvokudya zvinowedzera. Haitengeswi mumafarimasi, chete mumitambo yezvinhu zvemitambo.
Chimwe chimiriri chemumiriri wemafuta ndeye L-carnitine. Izvi zvinopinda nyama, chicken, cottage cheese, mukaka. Mune vanhu, inobudiswa nemasero eropa. Nokudaro, kudya kwemafuta kunopisa kunobva pakushandiswa kwemiti yakabikwa yakabikwa uye mazamu ehuku. Verenga zvakawanda pamusoro peL-carnitine muvhidhiyo iyi.
Vasikana, shandisai kubudirira kwenyu mukuderedza uremu mumashoko anotsanangura nyaya yacho! Best of luck!