Bella Adams
Waizviziva here? Maminitsi gumi chete pazuva anokwana kunyungudutsa chiuno chako. Isu tinokuratidza matatu akareruka asi anoshanda maekisesaizi edumbu rakatsetseka!
“Muffintop,” “life ring” kana – even meaner – “paunch”: kune mazita akawanda ekuunganidzwa kwemafuta edumbu akatenderedza chiuno.
Kune avo vanobatwa, ivo vanowanzova dambudziko rekunaka, nekuti mafuta echiuno haanyanyi kukuvadza hutano pane mafuta emudumbu, anosimudzira chirwere chemoyo.
Asi kusakuvadza hakurevi kunaka. Saka kana iwe uchida kubvisa hupenyu hwako mhete, hapana kutenderedza maekisesaizi.
Nekudaro, matatu madiki maekisesaizi achakubatsira iwe kunyungudutsa mapaundi uye kuderedza chikamu chemafuta emuviri wako.
Tora maminetsi gumi zuva rega rega apo kofi yako ichipfuura mangwanani kana iwe uchidziya chisvusvuro chako uye kuridza dumbu rako pasina nguva.
Nezviitwa zvitatu izvi, mafuta ako ehudyu anonyungudika
- crunches
Nzvimbo yekutanga: supine pasi, makumbo hip-width apart. Uya maoko ako munzeve dzako. Chengeta musana wako wezasi uchisangana nepasi kudzivirira mhango musana. Simudza uye udzikise mapendekete nepamusoro kumashure. Dumbu rinoramba rakagadzikana nguva yose.
Kudzidzira kunonyanya kushanda mhasuru dzemudumbu dzepamusoro, asiwo nzvimbo dzekumashure uye dzepasi dzemhasuru dzemudumbu.
2 × 15 kudzokorora.
- gumbo rinosimuka
Nzvimbo yekutanga: supine, maoko ari pasi pemagaro. Dzvanya pasi kumashure kusvika pasi. Panguva imwe chete kuunza makumbo akatambanudzwa, wozodzikisa zvishoma nezvishoma.
Usatora simba, simba rinobva mudumbu.
2 × 15 kudzokorora.
- lateral plank
Nzvimbo yekutanga: Nzvimbo yakatarisana, makumbo akatambanudzwa kureba. Shandisa ruoko rwezasi kusimudza muviri kumusoro, uye mhasuru dzakasimba pakati pemuviri.
Zviite wakaoma sebhodhi paunenge uchiita izvi.
Bata 2 × 1 miniti padivi.
General kudzidziswa kwemhasuru kuti ubudirire
Nekudaro, kunyungudutsa goridhe rehudyu zvakatonyanya kushanda, chaiyo dumbu rekudzidziswa tsandanyama hakuna kukwana.
Chete chekudzidzira tsandanyama, iyo inovaka mhasuru yakawanda mumuviri wese, inogona kubata nemapumburu mukufamba kwenguva.
Kiyi ndiyo yakakwira basal metabolic rate: izvi zvinoreva kuti muviri unoenda kumatura awo emafuta kunyangwe pakuzorora. Zvakadaro, crunches uye mapuranga akanakira kutsanangudza musimboti wemuviri kune toned uye flat dumbu.
Naizvozvo, ramba wakadaro!
