Kuti aongorore chimiro chake, mukadzi chaiye achamira pamakero kana kuyera muviri wemavhesi necentimita tape. Zvisinei, zvakaoma kuongorora mhinduro: zvakakosha kufunga nezvechimiro chechimiro uye chikamu chemafuta mashoma. Tichaona kuti tingaita sei nechekupedzisira.
Muviri wemafuta muzana uye mutumbi wemuviri
Kusarudza chikamu chemafuta mumuviri chinhu chakakosha chekutora chimiro chako. Iye zvino pane dzakawanda zvekutsvaga muInternet dzinokubvumira kuti uwane zvinyorwa - kazhinji iko kukwirira, kurema, mutsipa, chiuno uye hip volume - uye kuwana mugumisiro.
Zvisinei, nenzira iyi hazvibviri kuziva chimiro chaicho, sezvo hachifungi nezvemhando yako yemufananidzo: thin-boned (asthenic), yakajairika (normasthenic) kana yakafara-yepamusoro (hypersthenic).
Nenzira, iwe unogona kusarudza rudzi rwako rwechimiro chete kana iwe unongova imwe centimeter tepi. Edzai maoko enyu uye tarisai mhinduro yacho:
- pasi pe15 cm
- 15-17 cm ndiyo inowanzoita;
- anopfuura masendimita makumi matatu nemashanu - huwandu-hwakaratidza rudzi.
Nenguva isipi ugoita chikafu chinopfava semuenzaniso wepamusoro, pane vasikana vane chimiro chakanaka, asi avo vane mapfupa akazara, kazhinji vanosiyana mumhando dzakanaka.
Nokudaro, inyanzvi dzekuInternet pakuverenga chiyero chemafuta emuviri zvinowanzoshanda zvishoma kana zvisinganzwisisiki chete kune vasikana vorudzi rwemazuva ose. Zvisinei, iyi haisi iyo nzira bedzi yekuyera kuwandisa kwemafuta mumuviri.
Nzira yekuziva sei chikamu chemafuta?
Nzira yakareruka ndeyokuverenga chiyero chemafuta mumuviri nekusangana nekambani yefitness inopa hutano hwekuongorora hutano. Iwe uchayerwa nechiyero, tentimita tepi uye chigadzirwa chakakosha chekuyera ganda reganda. Panyaya iyi, zvakakosha kuti munhu anoitisa chiyero ane ruzivo, sezvo kushandiswa kwakakodzera kwechigadzirwa chakadaro kunogona kuuya chete nekuita. Mushure mokunge makadhindisa kuongorora kwekuumbwa kwemuviri, uko deta chaiyo icharatidzwa, mazana ezana emafuta ari mumuviri wako.
Kana mubvunzo wehuwandu hwemazana emafuta mumuviri wako unokosha zvikuru kune hutano hwako, uye iwe unongoda chete zvakanyatsonaka data, saka zvakanakisisa kushandisa komutoriyuta tomography. Iyi ndiyo nzira chete inokupa mufananidzo unooneka wemafuta uye usina-mafuta mavara. Zvisinei, iyi inodhura uye yakaoma nzira, uye nokuda kwebhanari kuda kuziva hakushandiswi.
Kudzora kuwandisa kwemafuta kunokosha kune avo vanobatanidzwa mumitambo: zvinokosha kuti musimba uwedzere uye mafuta anoderera, uye kwete zvakasiyana, sezvinoitika kana munhu asingashandisi.
Kazhinji purogiramu yemafuta emuviri
Kana iwe wakaraira kuongorora mune imwe kambani yemitambo, iwe unogona kunge wakatsanangurwa mhinduro. Asi kazhinji, mifananidzo inoita seyiyi: chiyero chemafuta chinogona kuva chakasununguka, uye chinogona kunge chisina kukodzera chakanaka kana chakakwirira. Kuvakadzi iyi chiratidzo ichi chinotevera:
- pasi pe 10% - nemafuta mashoma;
- 10-15% - madiki mashoma, chibereko chakanaka;
- 16-19% - mafuta maduku, chibereko chacho chakanaka;
- 20-24% - chiyero chemafuta chinowanzoitika;
- 25-29% - mafuta akawanda kupfuura anowanzoitika, zvinodiwa kuti uremerwe uremu;
- 30% kana kupfuura - kuora muviri, kudya uye kuvhenekera zvinodiwa.
Nokudaro, unogona kutsanangura kuti zviyero zvemafuta mumuviri wako ndezvipi.
Nzira dzekushandisa dzekugadza mafuta akawanda
Chinhu chakareruka chaunogona kuita kuti uone mafuta - zvinyoronyoro neminwe miviri kubata ganda iri pasi pevhavha. Kana kureba pakati peminwe kunopfuura 2.5 cm - izvi zvinoreva kuti iwe unofanirwa kutamba, kutsika rambo kana kuputika, nokuti muviri wako unoda nguva dzose maitiro aerobic. Chiyero chakafanana chinogona kuitwa nekuita kudzivirirwa kweganda kumusoro kwepamabhanhire ari kurutivi - pachiuno shure.