Kulemera koma 100, ndiko kufunafuna kwa mtsikana aliyense, ndipo wochepa thupi amafunikira kudziletsa mwachizolowezi.Ngati nthawi zonse mumadya kwambiri komanso osachita masewera olimbitsa thupi, chiwerengero chanu chimakhala chosavuta kulemera.Ndikosavuta kunenepa, koma kuwonda.

Ngati simungathe kuchepa thupi nthawi zonse, mungafune kuyesa zinthu zisanu ndi chimodzi zochepetsera mafuta.Malangizo othandizawa adzakuthandizani kuti muchepetse mapaundi a 20 mosavuta, kuti mukhale ndi thanzi labwino komanso amphamvu.

Choyamba, dzukani m'mawa ndikuchita masewera odumpha kwa mphindi 10 kapena kuthamanga kwa mphindi 20 popanda kanthu

Mukadzuka m'mawa, mphindi 10 zodumpha jacks kapena mphindi 20 zothamanga pamimba yopanda kanthu zimatha kukweza mtima wanu ndikuwotcha mafuta.

Kuphatikiza apo, kutsatira zolimbitsa thupi zam'mawa kungalimbitsenso thupi, kukuthandizani kukhala ndi zizolowezi zamoyo wathanzi, ndikuwonjezera mphamvu pantchito ndi kuphunzira masana.

Chachiwiri, tsitsani zokhwasula-khwasula m'nyumba, chakudya chanthawi zonse katatu

Osasunga zokhwasula-khwasula kunyumba, makamaka zakudya zopanda thanzi monga tchipisi ta mbatata, popcorn, ndi chokoleti, kuti mupewe kudya mopitirira muyeso mosadziwa.

Tisamadye mokhazikika, kudya katatu patsiku komanso molingana ndi kuchuluka kwake.Zakudya zitatu kuti mudye chakudya chochepa kwambiri, kudya masamba ambiri ndi zipatso ndi zakudya zama protein, kuchepetsa kudya kwa shuga wambiri, zakudya zamafuta ambiri, zomwe zingakuthandizeni kuwongolera ma calorie, kukwaniritsa kuchepetsa mafuta.

Mfundo yachitatu, sinthani kadyedwe, idyani masamba kaye

Anthu omwe amataya thupi amatha kusintha kadyedwe ka zakudya, kudya masamba ochuluka kwambiri komanso zakudya zamapuloteni poyamba, zomwe zingapangitse kukhuta komanso kuchepetsa kudya zakudya zopatsa mphamvu zambiri.

Ndi bwino kudya masamba saladi kapena msuzi pa chakudya, ndiyeno kudya zakudya ndi nyama, amene amathandiza kulamulira kalori kudya ndi kulimbikitsa kuchepetsa mafuta.

Yendani kwa mphindi 10 mutatha kudya musanakhale pansi

Osakhala kapena kugona pansi mutangotha ​​kudya, koma yendani mphindi 10 kapena kuyimirira, zomwe zingathandize kugaya ndi kupewa kudzikundikira kwamafuta.

Tiyenera kupewa kukhala kapena kugona kwa nthawi yayitali, ndikugwiritsa ntchito nthawi yaying'ono kusuntha, kuwonjezera kuchuluka kwa ntchito kumathandiza kusunga kagayidwe kachakudya ndikufulumizitsa kuwotcha mafuta.

Langizo 5: Chakudya chamadzulo chimatha isanakwane 7 koloko

Kudya kwambiri kwamadzulo kungayambitse kusagayidwa m'mimba ndi kudzikundikira mafuta, kotero kudya chakudya chamadzulo chochepa.Chakudya chamadzulo chiyenera kuyesetsa kupewa kudya mkati mwa maola awiri musanagone, ndipo ndi bwino kuti mutsirize isanafike 7pm, zomwe zingakuthandizeni kuchepetsa kudya kwa kalori usiku ndikupewa kusokoneza ubwino wa kugona chifukwa cha kukhuta kwambiri usiku.

Malangizo 6: Kuphunzitsa mphamvu kumodzi tsiku lililonse

Kuwonjezera kulimbitsa thupi pakuchepetsa thupi ndi njira yabwino yowonjezerera minofu ndikukweza kuchuluka kwa metabolic yanu.Kuchita masewera olimbitsa thupi tsiku ndi tsiku, monga squats, push-ups, mabenchi osindikizira, mizere, kukoka, ndi zina zotero, kungakuthandizeni kufulumizitsa kuwotcha mafuta ndi kupanga thupi lanu.

Mukamachita masewera olimbitsa thupi, samalani ndi dongosolo loyenera la maphunziro, sankhani mayendedwe oyenera ndi kulemera kuti mupewe kuvulala.Panthawi imodzimodziyo, tcherani khutu ku zakudya zoyenera ndi kupuma, onetsetsani kuti mukudya chakudya chokwanira komanso nthawi yogona.