How kubvisa abdominal mafuta?

Kana usiri kuripo, mashoko okuti "abdominal mafuta" ingaita ausingazivi. Asi chii chaizvo chiri ajaira 9 kubva vanhu 10 vane makore anopfuura makore 25 - iri mafuta mudumbu. Vamwe vane vakasvimha, uye munhu anogona 'kuzvirumbidza "yekutenga dumbu. Izvi zvakasiyana zviri subcutaneous mafuta chiri abdominal mhango uye Anofukidza zvomukati. Kana ari subcutaneous mafuta anogona kubata neminwe yenyu, uye tinozviona muchimiro pazvirugu yakarembera pamusoro pebhanhire mudhebhe dzako kana bhanhire, kuti abdominal mafuta akafanana bulging dumbu.

Chero zvakanga, kana kwete zvose kuvimbisa kuti muenzaniso parameters, asi mafuta dumbu rako anoda kubvisa chimwe. Munyaya ino, isu tichati kukuratidza sei kubvisa abdominal mafuta kubva mudumbu achibatsirwa kudya zvinovaka muviri uye nyore muviri.

How nengozi mafuta mudumbu?

Chokutanga, ngationei vakanzwisisa chinokudza vistselyarnogo (kana abdominal) mafuta kubva subcutaneous. mafuta aya rinoumbwa masero shava, zviri pasi abdominal tsandanyama, aapise kuoma pane subcutaneous. Uyewo, abdominal mafuta zvikuru ngozi utano pane mafuta muviri.

munhu "mutoro" hwakazarawo kukundikana kwakadaro munyika hormone ino, tava kuderera kugaya, muviri, itsvo uye chiropa, zvinogoneka infarction kana thrombosis. Uye izvozvo tisingatauri aesthetic divi nyaya. Asi kuti abdominal mafuta nokupiswa kupfuura subcutaneous, izvi hazvisi zvisingabviri. Ngatirambei kubvisa vistselyarnogo mafuta nokukurumidza uye zvechigarire.

"Izvi hazvina mudumbu, ndiko - svinga tsinga!"

Nomusoro kubva firimu, pasinei chinosetsa zvinoriumba, 100% kwechokwadi. Apo abdominal mafuta anoita pamusoro dumbu rako? Hazvina chete isiri kudya kana ndakagara mararamiro, asiwo kuramba ezvinhu mupfungwa. Pakupera remakore rapfuura, vanachiremba havana vakaratidza kuti anokuvadza kemikari cortisol ( "kushushikana kemikari") haibvumiri mafuta yokuputsa, kunyange zvichikonzerwa kurovedza muviri, uye kuwedzera, "kuonga" kwaari haagoni kuva pfuma tsandanyama tishu.

Somugumisiro, zvinokwanisika kuita kurovedza zvakanaka, kana kuenda yokurovedza muviri, havadyi pashure nhanhatu ari manheru, uye kazhinji kudya zvakanaka uye Tum vacharamba. Cortisol haagoni kuvhiringidza nokupisa mafuta pasi ganda, asi kubvisa abdominal uye visceral mafuta (ndizvo zvimwechete, sezvo isu akatsanangura pamusoro) achava zvakaoma chaizvo.

Saka, wokutanga chikonzero kubva zvinooneka saka mafuta - kunzwa iri kuzvidya mwoyo, kushushikana, kushaya hope. Kutanga kubviswa zvikonzero izvi, uye zvichida kushandura chinhu zvakawanda muupenyu havafaniri, sezvo nhamba pachayo zvinouya.

Check mahormone

Varume nevakadzi, tinoita kwete chete nesekondari zvepabonde maitiro, asiwo zvakarurama mahormone. "Kurasikirwa uremu, asi pachinzvimbo kuwana chete uremu," "Handigoni kubvisa mburwa," "yakadaro zvinotyisa mwoyo nguva dzose, zvakawanda ndinoda kuchema." Kana iwe uri yaingowanikwa vakadaro kana zvakafanana mashoko, ipapo unofanira kuongorora pachiyero mahormone mune zvokurapa pakati, kupfuura miedzo. nzira yakadaro isingadhuri, asi anogona papera kuponesa yakawanda, kushanda nesimba uye mari.

Hormone nechokumashure - chinhu kuputsika mudziyo kuti anogona nyonganyonga nokuda kurwara, kushushikana, chimbichimbi nemamiriro okunze, panguva yokuyaruka. Mumwe zviratidzo zvose hazvina kunaka pamwe yakakodzera pamwero mahormone - hoarding abdominal mafuta. In vakadzi chinotaurwa yakakura kupfuura vanhu. The vamiririri akasimba bonde mafuta rinotanga kuunganidza pamusoro hudyu uye mumativi. Saka, kana dambudziko kunoitika, zvichigere kuti hormone gadziriro kuitira kuderedza uremu uye kunzwa zvakanaka haazobudiriri.

Zvinofanira kucherechedzwa kuti pane kubatana pakati abdominal mafuta hormone background. Saka, imwe nekumwisa mafuta kunogona kukonzera kukanganisika mahomoni, uye kukundikana hormone ino kungaita kuti chitarisiko uye kuunganidza mafuta vistselyarnogo. Kana uine zvose - kutungamirira kurwisa fronts zvose.

"Regai nechingwa chete"

Hazvisi chingwa, asi nekusiyana. Saka iwe anofara munhu, kurara zvakanaka, kugutsikana basa uye kunzwa takasununguka kumba.

Ndiko kana zvose zvakanaka, vakawanda vedu havatani kufuta kuburikidza nokudyisa. Statistics ose Kishi munyika zvinoratidza kuti pashure muchato yekudyidzana muchapora 70% nevasikana vari vaviri makore okutanga uye 45% yevanhu. Izvi imhaka yokuti zvokudya - kupfuura nyore mukana wokuratidza rudo rwavo kuvhara vanhu. Vakaroorana vanotanga kugarisana Goodies, kurayira pizza pamba, kuona mafirimu nekapu refu yetii uye zvihwitsi. How kurega peya hombodo kwedoro uye Chips? Kunyange yezvakaita tetepa uye akanaka anokura rinorema, uye panzvimbo imwe sandara padumbu rinokura unsympathetic dumbu.

Pavanotsiva macalorie zvinokuvadza kubatsira

Kutaura zvazviri, zvokudya - chinonyanya zvinosuwisa uye basa nzira kubvisa abdominal mafuta muvarume nevakadzi. Fat haagoni kubvisa dot, kureva, "gara pezvizuva pamusoro yogati uye muka pamwe wakagwinya" - imwe pfungwa usingavaki kuzadziswa. Ungangove, zvichatora kutora masendimita mashomanana girth kana kuti dumbu, asi hazvisi mafuta, uye kwetsandanyama.

Hapana Kudya haashandi sezvo zvakakodzera chete nokuti kana imi muri akaondoroka, muviri wako chete maziso kuchengetwa mafuta guru. Kanganwa pamusoro Kudya senzira kurasikirwa abdominal mafuta, uye sarudza ZVAKASIYANA - the yaitsiva inokuvadza macalorie anobatsira uye zvakakodzera.

Meat uye hove - mukurwisa mafuta

Correct macalorie vose zvakafanana mapuroteni, makabhohaidhiretsi uye mafuta, asi zvizhinji kunobva dzavo uwandu uye unhu. Hwaro simba kwevaya uremu, zvinofanira kuva mapuroteni. Ichi dzakaonda yehuku, nyama, hove, mazai, chizi. Mafuta zvakanakisisa akatorwa kubva miriwo mafuta, nzungu, mbeu.

Uyezve, yehuku, hove, zai yolks mafuta zvakakwana zvinodiwa kuti muviri.

Usakanganwa pamusoro makabhohaidhiretsi. Vegetables, chisvusvuro zviyo, zvakabikwa mbatatisi, Pasta kubva durum gorosi - ndizvo zvokudya zvinovaka, izvo kwete chete Anopfumisa, uye inonaka yayo, asiwo kuti pave muviri wakanaka uye kukubvumira kuderedza uremu.

Chokwadi, zvine musoro kuti asiye wemishonga inokuvadza zvakakodzwa uye makabhohaidhiretsi. Zviri pamusoro zvose confectionery zvihwitsi, bhekari zvigadzirwa, mbatatisi machipisi, inotapira muchero.

maekisesaizi kushushikana

Kunyange kana ukaenda kurudyi uye utano chikafu, abdominal mafuta hakuiti nyunguduka pacharo. Kana pasi 25, haungagoni kuita chinhu kuramba chimiro, pashure tsandanyama dzako achatanga kukura vapera basa, zvichitungamirira ganda sagging uye murombo chitarisiko kunyange panguva dzose uremu. Sport kunodiwa kana uchida kutarisa zvakanaka kwete zvipfeko, asiwo pamahombekombe.

How kubvisa abdominal mafuta dumbu? Vanhu Most, kunyange munyaya mitambo, funga kuti zvakakosha pfungwa kwekushereketa muchiitwa nekuda kwechaunga. Zvisinei, kunyange kuita 200 reps rimwe zuva, hazvivimbisi kuti iwe uchava kuzadzisa zvinodiwa mugumisiro. Abdominal tsandanyama richatsikwa vauye mutoro, kana uine pasi azvipire subcutaneous uye abdominal mafuta. Zvikasadaro tsandanyama pachamera, asi nekuda Achifara Vhoriyamu mafuta, mudumbu zvichaita sokuti akatowanda. Abdominal muviri akanaka, asi kuyamura, kwete chikuru zvinoreva pakurwisa mafuta vistselyarnym.

Basic muviri sepokutangira pakurwisa mafuta vistselyarnym

How kubvisa abdominal mafuta kuburikidza nemitambo? Dzakagadzirirwa kubatsira iwe matatu kurovedza inokosha Weightlifting - nayo squats, bhenji wokudhinda kubva chipfuva uye akadzinga tsvimbo kubva pasi. Hazvina basa kuti munhui yako, zera uye kukwirira. No vanofanira pakarepo dzinovabata mihoro uremu uye edza kurova nyika chinyorwa. Kana iwe ndambodaro Database kana vasina vakashanda pamwe zviyereso, iwe tanga kuwana maoko enyu kurudyi midziyo vanogara kupota uye uremu tsvimbo pasi. Zvadaro unogona mberi kuti kurovedza nomuviri nomuzariro kana varara chidhindo.

zviitwa Ava chaiwo kwenguva yakatarwa kwetsandanyama, uremu uye ndichipfeka kubvisa mafuta munzvimbo dzose. Vanogona kuitwa pamusha, asi zvakanakisisa kunyoresa imwe gym kamuri, apo pane mukana kushanda pasi kutarisira nomurovedzi uye kuedza zviyereso zvakasiyana. Asingafariri anopfuura 3 pavhiki kwemaminitsi 50-60.

kurovedza muviri

Chikamu chechipiri yechiitwa - ndiko kurovedza muviri. Ndakawedzera kufamba, basketball, bhasikoro - unogona kusarudza chii uchida. Uyezve, kwete hazvo kunzi Kurovedza muviri "maekisesaizi." Uchifamba kakawanda, pazvinobvira, tipei erevheta, kuwana imbwa kwaari kufamba. Uchaita kuvandudza kwete chete kunopindirana kugwinya, asiwo kumanikidza abdominal mafuta zvinoreva uchipfuta dzose nguva, kwete chete paruvanze.

Ramba kunwa utongi

Ungave wakanzwa pamusoro chazezesa marita maviri emvura, unofanira kunwa rimwe zuva. Kutaura zvazviri, kunyange kunwa mvura, uye iwe unofanira, asi sei kuva - nokuda mumwe nomumwe. Inwa maawa maviri ose, girazi remvura - kuti iwe posposobstvuete muchetura, rikurumidze muviri, uye kuwedzera, kubvisa anoramba kunzwa nzara. Yeuka kuti kofi, tii, facial havasi kuonekwa "mvura" uye naizvozvo Hazvidi Nhoroondo rinonwa aya yaipedzerwa doro kuparadzwa.

nokupfupikisa

Kushandisa zvose nzira idzi ndichiva kubvisa abdominal mafuta, unogona kwevhiki 3-4 kubudirira zvabuda zvinooneka. Not munokosha zvikuru Kusimbisa uremu.

Fat anoyera zvishoma, asi zvinotora yakawanda. Unogona kurasikirwa chete churu nehafu, asi kuderera muchiuno kubudikidza 5 masendimita. Naizvozvo, kugadzirisa zvabuda, tinoratidza kwete chete kuyerwa kamwe pavhiki, asiwo kuyera vhoriyamu.