Kodi kuchotsa mafuta kuchokera mchiuno mosavuta ndi zonse?

Vuto limeneli makamaka pachimake kwa kugonana fairer. Mkazi aliyense wokhumba ndi zokhotakhota osonyeza la m'chiuno, wamphamvu matako zotanuka ndi posapita nthawi ndikaganizira kuchotsa mafuta ntchafu ndi matako?

Chifukwa makhalidwe thupi la akazi ambiri mafuta amasonkhana m'madera izi ndi chinthu chovuta kwambiri amapita ku kuonda ankafuna. Ndi zaka, gawo ili la thupi kumawonjezera osati buku, komanso amakhala contours wosaoneka ndipo umakhala lotayirira. Kaya ndi mmene kuchotsa mafuta ntchafu muyaya?

Kuti tichotse makilogalamu wosakondedwayo mu mafupa a chiuno ndi miyendo, ndi njira Integrated: aerobic thupi, kudya bwino, kokoka wapadera. Aliyense wa zonsezi yekha sikungakuthandizeni. Kuchotsa mafuta pa m'chiuno, pirira - ndondomeko ndi zovuta ndi nthawi yambiri.

Mwamsanga ine ndiyenera kunena kuti yekha kuchotsa mafuta pa m'chiuno - n'zosatheka. Kuchepetsa m'chiuno muyenera kuchepetsa kulemera kwa lonse, chotero kuonda ziwalo zonse za thupi. Kumene, anthu osiyanasiyana, malingana ndi kugonana, zaka ndi mbali chibadwa, isanafalikire madipoziti mafuta mu malo osiyana osati kupita njira yomweyo, koma kuchepetsa, mwachitsanzo, circumference a m'chiuno ndi m'chiuno ndipo nthawi yomweyo kukhala zikutsatiridwa, kukula kwa mawere - sizigwira ntchito.

Thupi kapena cardio.

Zolimbitsa thupi aerobic monga kuthamanga, kuyenda ndawala, kudumpha chingwe, kusewera pa ellipsoid ndi njinga yosasuntha. Makamaka ogwira mtanda dziko akuthamanga, kuyenda phiri kapena kukwera masitepe, kuthamangira mathamangitsidwe wa. Katundu deta bwino kuwotcha zopatsa mphamvu, kusintha mtima ndi dongosolo kupuma, kumalimbitsa minofu ya miyendo. Kodi kuchotsa mafuta a m'chiuno mothandizidwa ndi othamangitsa? Ndi bwino kutenga kusiyana ola nthawi 4-5 sabata. Tiyenera kukumbukira kuti amachita aerobic si kupanga mawonekedwe wokongola thupi, koma yoyaka zopatsa mphamvu, amene athanso kudzaza chakudya chochuluka. Choncho, chofunika kudya bwino ndi kuchita Zochita wapadera kwa m'chiuno.

Yoyenera zakudya.

Nthawi zambiri, kuti kuchotsa mafuta m'chiuno, akazi pampando zakudya zosiyanasiyana kapena pafupifupi kanthu kakudya. Choyamba, pamene ukusala kudya thupi limayamba kugwiritsa ntchito mapuloteni choyamba, ndiye pali amapita minofu ndi mafuta mpaka otsiriza. Kachiwiri, kusalankhula kusala kapena kudya pang'ono kwambiri kovulaza thanzi, ndi kulenganso ya makolo kotunga kulemera owonjezera msanga kubwerera. Chachitatu, mofulumira kuwonda si chitsimikizo cha kukongola ndi chisomo, ndipo okha mbiri mwamawonekedwe, kuwonjezera zaka, kupanga khungu sagging ndi haggard nkhope. Kotero palibe chifukwa njala kapena pang'ono apo, ndi kudya bwino. A moyenera wathanzi zakudya ayenera kukhala ponseponse moyo. The zakudya imakhala ya mankhwala achilengedwe, imene imadyedwa mwatsopano, yophika, stewed, zophikidwa kapena steamed. mankhwala analimbikitsa: nyama Taphunzira (nkhuku, Turkey, nyama yamwana wang'ombe), nsomba, mbewu, otsika-mafuta kanyumba tchizi, yogurt, yogurt, mafuta, mazira, masamba, zipatso, kupatula zipatso ndi okhutira mkulu shuga. Koma mafuta nyama, mafuta, maswiti, pastry, mikate kirimu, sausages, nyama kusuta, batala, mankhwala mafuta mkaka, zamzitini chakudya, mayonesi, yokazinga zakudya, mowa, mbatata tchipisi, kola, etc. Tisawasale. Muli kulingalira za mmene kuchotsa mafuta kuchokera mchiuno, komanso za mmene angachitire kuti mafuta sabwerera, ndipo kuthandiza zakudya pokhapokha.

Zochita kwa m'chiuno.

Ngati inu monga kuchepetsa kulemera ndi kutsatira kudya zakudya zopatsa nthanzi, chiuno, adzakhala ndichepe, koma sadzakhala okongola ndi zoyenera. Choncho, popanda Zochita zomwe zimalimbitsa minofu, sindingathe kuchita. Nawa Zochita zingapo bwino yodzaza ndi malo mafupa a chiuno lonse - pafupifupi Zochita onse mwendo idzagwiritsa gluteus minofu, motero kuchita mapazi, akhoza kukhala bata matako a.

Lunges. Mwangwiro zinayenda akatumba onse a mu mtchafu. Kuyambira kuimirira, kumbuyo molunjika, atagwira dumbbells, lunging patsogolo ndi phazi limodzi kwa bondo si "akuchoka" kutsogolo, kukhala mosamalitsa pa chala cha thupi si ingapendame. Ndi opyoza yochepa yaitali quads yodzaza ndi yaitali - hamstrings ndi matako.

Mwendo amayikanikiza. Anachita pa chipangizo wapadera. Kukhala pa mpando, anaika mapazi anu pa nsanja phewa-m'lifupi padera, mawondo anu, kuyesera ngati kuli kotheka kuti kuyandikira m'chifuwa chanu, ndiye kukweza nsanja mmwamba, miyendo ndi mokwanira kuwongoka, kumbuyo pankhani makhalidwe. Pali simulators ndi kumathandiza kupeza ngodya zosiyanasiyana ndingaliro. Ntchito magulu osiyana minofu kusintha malo a mapazi pa nsanja.

Anyonyomala. anyonyomala aliyense bwino zinthu pa dera ntchafu ndi matako, kuwapatsa zokhotakhota wokongola. mapazi awo phewa-m'lifupi padera, angaubweze wanu molunjika, kuika pa mapewa a khosi la mowa. Squat kotero kuti pakati pa femur ndi tibia kupanga mlingo woyenerera. Bondo ndi pa zala za mapazi.

Kotero, momwe kuchotsa mafuta ntchafu? Othamangitsa - yoyaka mafuta, kudya bwino - si kudziunjikira mafuta thupi - minofu kumangitsa m'chiuno ndi kupanga mzere wokongola.