Nkhani - 9 Kukweza matako kothandiza kukuthandizani kuti mukhale ndi matako okongola komanso thupi labwino

Atsikana ambiri amalota kukhala ndi thupi lokongola ndi chiuno chokongola ndi zokhotakhota zokongola, chabwino?

Muyezo wamakono wa thupi labwino sulinso kuonda, koma kukhala ndi thupi lopindika pambuyo pa kuchepa, thupi loterolo lidzakhala lokongola.

Ndi chitukuko chochuluka cha chikhalidwe cha masewera olimbitsa thupi, atsikana ambiri alowanso masewera olimbitsa thupi, kuwonjezera pa kufuna kuchepa, komanso akuyembekeza kupeza chiwerengero chabwino chopindika.

Chifukwa chomwe anthu amakono amagwira ntchito, kukhala kwa nthawi yayitali tsiku lililonse kumapangitsa kuti mawonekedwe a matako apachiyambi akhale opunduka, kukhala thako lathyathyathya kapena "tako la agogo".

Atsikana ambiri makamaka amakonda kudya chakudya chokoma ndi mphika wotentha ndi zakudya zina zopatsa mphamvu zambiri, zomwe zimatsogolera ku mafuta a thupi, kudzikundikira mafuta m'chiuno ndi pamimba ndi matako ndi miyendo ya m'munsi mwa thupi, motero kumapangitsa thupi lanu kukhala lonenepa komanso lotupa.

Kuti tikhale ndi chiuno cholimba komanso chokongola ndikukulitsa chiuno chonse, tiyenera kuyambira pazinthu zingapo:

Gawo loyamba: kutaya mafuta

Kwa anthu onenepa, samangolemera m’chiuno, amaunjikira mafuta m’thupi lonse, zomwe zimakupangitsani kuwoneka wonenepa komanso wotupa. Kutayika kwamafuta mwadongosolo komanso kuwongolera kudya kwa caloric kungakupangitseni kukhala ochepa. Mukataya thupi ndikugwira ntchito m'chiuno mwanu, posachedwapa mudzakhala ndi maonekedwe okongola.

Kuchepetsa mafuta kuyenera kuyambira pa mfundo izi:

1. Onetsetsani kuti mumadya zakudya zopatsa mphamvu

Podula chokoleti, makeke, zokhwasula-khwasula, tiyi wamkaka, mphika wotentha ndi zakudya zina zopatsa mphamvu zambiri zomwe mumakonda kudya, mukhoza kuchepetsa kudya kwa kalori.

Nthawi zambiri kudya masamba, akhoza bwino kulimbikitsa m`mimba peristalsis, kusintha chimbudzi ndi mayamwidwe thupi, kuti thupi lanu kagayidwe akhoza bwino.

2, masewera olimbitsa thupi kuchepetsa mafuta burashi mafuta

Tsiku ndi tsiku tikhoza kuwotcha mafuta pothamanga, kusambira, kukwera, kupalasa njinga ndi masewera ena ogwira mtima kuti afulumizitse kutentha kwa mafuta a thupi. Zochita zilizonse zimafika mphindi 45, mutha kupeza mafuta abwino a brush.

Mutha kulumphanso zingwe, kudumpha ma jacks, kapena maphunziro apakati a HIIT, maphunziro a Tabata, ndi zina zambiri, ndizochita zolimbitsa thupi zowotcha mafuta, kukulolani kuti muchepetse thupi mwachangu.

3. Chotsani chizoloŵezi choipa chokhala pansi

Nthawi zambiri, mafuta m'thupi lathu komanso zizolowezi zathu za tsiku ndi tsiku zimakhala ndi zochita zambiri. Kukhala motalika sikudzangopangitsa kuti mukhale wonenepa, komanso kumapangitsa kuti chiuno chanu chikhale chosalala, kapena bulu wamkulu.

Kuchotsa zizolowezi zokhala pansi ndichinthu chomwe tiyenera kukonza pang'onopang'ono, chifukwa inertia yaumunthu imakupangitsani kupita kumalo otonthoza ndikukana kuchita masewera olimbitsa thupi.

Mbali yachiwiri: kuphunzitsa m'chiuno

Ngati mukufuna kukhala ndi mawonekedwe abwino a matako, ndiye kuti maphunziro a matako ndi ofunika kwambiri. Maphunziro a m'chiuno nthawi zambiri amaphatikizidwa ndi maphunziro a mwendo, omwe amatha kulimbikitsa gulu la minofu ya m'munsi, bwino kusintha kagayidwe ka thupi, komanso kukwaniritsa zotsatira za kuumba ndi kuchepetsa mafuta.

Gawo lofunika kwambiri la maphunziro a m'chiuno ndi kuphunzitsidwa kwa gluteus maximus, gluteus medius ndi gluteus minimus, zomwe zimalimbikitsa kwambiri minofu ya m'chiuno mwako ndikuwonjezera minofu ya minofu, kotero kuti thupi lathu limakhala lowoneka bwino komanso lowoneka bwino.

Kumamatira ku maphunziro a chiuno kungathe kukweza bwino mzere wathu wa chiuno, kotero kuti tikhoza kuona kuti miyendo ndi yaitali, kuti tikhale ndi thupi logwirizana, komanso kukhala ndi matako abwino ndi miyendo yayitali.

Kuumirira kuchita maphunziro a m'chiuno, kungapangitse mphamvu ya minofu ya m'munsi mwa thupi lanu, kuti chiuno chanu chikhale bwino ndi kulimbikitsidwa, kuchepetsa ululu wammbuyo wa thupi, kuchepetsa kupanikizika komwe kumabwera chifukwa chokhala kwa nthawi yaitali, kufulumizitsa kayendedwe ka magazi a thupi.