Idyani Njira Yanu Kupita Paketi Isanu ndi umodzi: Thupi Lanu ndi Khitchini

Kodi mukufuna kudya njira yopita ku abs yayikulu? Pali nkhani zabwino komanso zoipa.

Tiyeni tiyambe ndi nkhani zoyipa poyamba: palibe amene angawone kuyesayesa kwanu kopanga mapaketi sikisi kudzera m'matumba, cardio, crunches, HIIT, ndi matabwa ngati ataphimbidwa ndi ma flab. Tsopano, tipitilira mbali yowala - mutha kudziwa momwe mungapezere ma phukusi asanu ndi limodzi mwa kudya chakudya chopatsa thanzi komanso chopatsa thanzi. 

"ABS amapangidwa kukhitchini." Inde, mwawerenga pomwepo! Zimanenedwa kuti zomwe mumadya ndizofunikira kwambiri kuposa momwe mumachita masewera olimbitsa thupi ngati mukufunadi kuti muwone ngati paketi zisanu ndi chimodzi. Ngakhale izi ndi zoona, si wathunthu chowonadi! Kuchita masewera olimbitsa thupi komanso zakudya zopatsa thanzi zimayenderana ndikakhala ndi thupi labwino.

Tiyeni tiyambe ndizofunikira pakupanga paketi isanu ndi umodzi:

 

Kulondolera mafuta am'mimba

Kuwunikira mafuta am'mimba ndikofunikira, koma zimatengera mtundu uti: mafuta oyenda or mafuta ochepa. Zonsezi zimapezeka pazifukwa zosiyanasiyana, ndipo zimafuna njira zosiyanasiyana kuti zitayika msanga. 

 

Mafuta owoneka bwino

Mafuta owoneka bwino amatanthauza mafuta omwe amakhala mkati mwamimba. Amamanga mozungulira m'mimba, chiwindi, ndi matumbo. Amatchedwanso "mafuta akuya m'mimba", mafuta owoneka bwino ndimtundu womwe umazungulira ziwalozo ndipo umalumikizidwa ndi zovuta zambiri zathanzi. 

Monga mafuta amtundu uliwonse, ndiabwino pang'ono. Komabe, zimakhudzana ndi zovuta zambiri zathanzi, ndipo kuchuluka kwambiri kumatha kuchititsa chiopsezo chowonongeka kwa ziwalo pakapita nthawi. 

Aliyense akhoza kukhala ndi mafuta ambiri owoneka bwino; sizikugwirizana kwenikweni ndi momwe kulemera kwa wina kumawonekera panja. 

Omwe amakhala moyo wongokhala, kapena omwe ali ndi metabolism yambiri koma samadya bwino, amakonda kukhala "mafuta owonda". Ndiye kuti, ndi a BMI omwe amadziwika kuti ndi athanzi ndipo samawoneka onenepa kwambiri, koma amakhala ndi mafuta ambiri owoneka bwino. 

Munthu "wonenepa" amatengeka ndimatenda athupi la munthu womanga nawo mafuta owoneka ofanana: chifukwa choti simungaziwone, sizitanthauza kuti kulibe. 

Mafuta owoneka bwino nthawi zambiri amakhala mozungulira ziwalo zam'mimba, monga m'mimba, chiwindi, ndulu, kapamba, matumbo, ndi impso. 

 

Kutaya mafuta owoneka bwino

Mutha kuloza mafuta a visceral mwa kudya ma carbs ochepa komanso fiber. Zakudya zamtundu wapamwamba zimatha kuphatikiza: mbewu zonse ndi chimanga; nyemba monga nyemba, mphodza, ndi nsawawa; mtedza; mbatata atavala zikopa zawo; ndi zipatso. Ma masamba obiriwira amakhalanso ndi fiber komanso zocheperako kalori- komanso carb-wandiweyani kuposa zina mwanjira izi. 

Kupyolera mu swaps yosavuta komanso kukumbukira zakudya zanu, mutha kudya mpaka paketi sikisi - ngakhale pali zina zofunika. 

Kugona bwino kumathandizanso pakataya mafuta athanzi. Kuchita masewera olimbitsa thupi komanso zakudya zopatsa thanzi kumakonda kufuuliridwa kwambiri pokhudzana ndi upangiri wolimbitsa thupi, koma kulola thupi lanu kuti likwaniritse ndikofunikira. 

Nthawi zonse, kulimbitsa thupi kwambiri ndi gawo lofunikira lakutaya mafuta owoneka bwino. Kuchita masewera olimbitsa thupi kulikonse kumathandizira kukhala ndi thanzi labwino, koma ntchito yokhudzana ndi Cardio imalingaliridwa zothandiza kwambiri.

 

Kugwiritsa ntchito ma SAR pamafuta owoneka bwino

Palinso kafukufuku woti ma SARM, makamaka monga GW-501516 ndi S-4, itha kutenga nawo gawo pochepetsa mafuta owoneka bwino kuphatikiza ndi moyo wathanzi. Komabe, sizowongolera mwachangu ndipo zikagwiritsidwa ntchito molakwika zimatha kuvulaza kuposa zabwino.

Ngati mukuganizira ma SAR, muyenera kulandira chilolezo kuchokera kwa akatswiri azachipatala, pofufuza bwinobwino mbiri yanu ya zamankhwala. Ma SAR atha kukukakamizani kwambiri kuti mukwaniritse zolinga zanu, koma si za aliyense. Komanso, malamulo ama SARM amasiyana malinga ndi mayiko - chifukwa chake muyenera kutero nthawi zonse muzitsatira malamulo omwe mumakhala. 

Ngati mungaganize zakuyang'ana ma SAR ndipo mukuvomerezedwa kwathunthu, ndikofunikira kuti mugule kuchokera kwa omwe amadziwika bwino. Ogulitsa mwachinyengo ali kunja uko, omwe amataya thanzi la makasitomala awo ndi zinthu zotsika mtengo komanso zowopsa. Kuika manja anu pa izi bwino kudzakusiyani mthumba ndipo pachiwopsezo kungawononge moyo wanu. 

The Ma ARV UK sitolo ndi gwero lodalirika lomwe limayesa malonda awo ku UK ndi ma Labu Omanga Opangidwa. 

 

Mafuta amkati

Kumbali inayi, mafuta ochepetsa amatanthauza mafuta oseketsa omwe amawoneka pansi pa khungu. 

Kutaya mafuta owoneka bwino ndikofunikira kwambiri pokhudzana ndi thanzi lathunthu ndikuchepetsa chiopsezo cha matenda azitali. Komabe, mafuta ochepetsetsa komanso owoneka bwino amagawana zambiri zomwe zimapangitsa - kuti muthe kunyamula zonse ziwiri. 

Popeza mafuta amkati amawoneka, mwina mukuyang'ana kuti muwataye kuti mukwaniritse zolinga zanu. Awa ndi mafuta omwe timataya kuti akhale ochepa komanso owonda, kapena kuti tikhale ndi minofu. 

Ngati mukuyang'ana kuti mupite paketi sikisi, ganizirani zowunikira mafuta owoneka bwino komanso ochepera:

 

Kutaya mafuta ochepa

Masikelo ambiri apano amatha kukupatsani chiwonetsero cha mafuta anu owoneka bwino komanso ochepera pang'ono. Masikelo anzeru amapezeka kuti agule pa intaneti, koma nthawi zambiri pamakhala sikelo yolimbitsa thupi yomwe ingagwiritsidwe ntchito m'malo ochitira masewera olimbitsa thupi komanso m'masitolo. 

Mafuta osakanikirana amatayika kwambiri podula chakudya ndi shuga, ndikuwasinthanitsa ndi zakudya zokhala ndi zomanga thupi. Izi zitha kulimbikitsa kagayidwe kake, kuchepetsa kusungira mafuta, ndikukhalitsani ndi moyo wautali; kuchepetsa kufunikira kofikira "ma calories opanda kanthu". 

Kuwotcha mafuta ochepetsetsa amafunikanso kuyatsa mafuta - chifukwa chake kuchita masewera olimbitsa thupi ndikofunikira. Zochita za Cardio, aerobic, ndi HIIT ndizothandiza kwambiri pakuwotcha mafuta. 

Kuchuluka kwa minofu ndi mphamvu yathunthu ya thupi zitha kuthandizanso. Omwe amakhala ndi minofu yambiri amakhala ndi kagayidwe kabwino, ndipo amawotcha mafuta ambiri ngakhale atakhala kuti sachita masewera olimbitsa thupi. Kulimbitsa mphamvu kumayang'ana makamaka kumanga kwa minofu, ndikupangitsa kuti ikhale njira yabwino yosinthira mafuta am'munsi ndikuwasungira. 

 

Kugwiritsa ntchito ma SAR kutaya mafuta pang'ono

Mofanana ndi mafuta owoneka bwino, ma SAR amatha kufulumizitsa kutayika kwa mafuta ochepa. Apanso, izi ziyenera kungoganiziridwa ndi kuthandizidwa kwathunthu ndi zamalamulo ndi zamankhwala - ndipo ndikofunikira kuti mufufuze nokha pamwamba pa izi. 

 

Idyani Njira Yanu Kupita Paketi Isanu ndi umodzi: Malangizo Othandiza Kuti Muzidya Zakudya Zoyenera

•  Zinthu zofunika kwambiri kukhala ndi vuto lalikulu ndikutulutsa minofu ndi kutayika kwamafuta komwe kumalimbikitsidwa ndikudya mapuloteni okwanira. Pachifukwachi, muyenera kuyamba tsiku lanu ndi mapuloteni osakanikirana omwe angakuthandizeninso kupewa zokometsera zoziziritsa kukhosi ndikusunga shuga m'magazi. Kuwonjezera kugwedezeka kwa mapuloteni tsiku ndi tsiku ndi njira yabwino ngati simupeza mapuloteni okwanira pazakudya zanu.

• Izi zitha kudabwitsa, koma wolakwira wamkulu pankhani yamafuta am'mimba amasinthidwa ndikusinthidwa carbs. Njira yabwino koposa ndikuteteza shuga wambiri m'magazi athanzi komanso okhazikika.
• Pachifukwa ichi, muyenera kumamatira ndi ma carbs osakonzedwa omwe akuphatikizapo ulusi, monga mbewu, mtedza, zipatso, ndi nyemba zomwe takambirana kale.
• Izi siziyenera kukhala zotopetsa: mutha kukhala ndi zokometsera zokoma, zipatso ndi zipatso, kutafuna mkate wambewu, masamba okazinga, ndi masaladi okhwima. Izi zitha kuthyoledwa pang'onopang'ono kuposa anzawo omwe akukonzedwa, "opanda kalori". 

Kuphatikiza apo, muyenera kuganizira za mafuta athanzi, opanda mafuta, monga omwe amapezeka mu salimoni ndi ma avocado. 

 

• Nthawi zonse ndibwino kusankha kuphatikiza yogati ndi zakudya zofufumitsa zomwe zimaphatikizapo maantibiotiki pachakudya chanu cha tsiku ndi tsiku. Thandizo ili pochepetsa mafuta am'mimba. Kuphatikiza apo, kuchuluka kwa zakudya zopatsa mphamvu za calcium monga zopangira mkaka kumatha kukulitsa kuchepa thupi. 

• Kuchepetsa kumwa mowa ndi njira ina yokhalira oyenera komanso oyenera. Izi zili choncho chifukwa mowa umalepheretsa thupi kuyamwa, kugaya, ndi kusunga michere yofunikira kuchokera pachakudya chomwe mukudya. Zachisoni, pali chowonadi kuseri kwa "mimba yamowa"!
• Mowa umathandizanso kuti musamawonongeke kwambiri komanso kuti mukhale ndi chilakolako chofuna kudya, zomwe zingayambitse kudya kwambiri. Komabe, mutha kusangalala ndikumwa kamodzi kapena kawiri pakamodzi ngati mowa ndi chinthu chomwe simungaphonye. 

 

Dziwani Core Yanu

Palibe amene angakane kuti set of solid abs ndi maziko olimba omwe amathandizira kukhazikika kwa thupi lonse. Pakatikati - pamunsi kumbuyo, minofu yam'mimba, ndi mafupa a chiuno - ndi dongosolo lokwanira la minofu yomwe imathandizira thupi kuyenda, kuyimirira, kuthamanga, kuchita masewera olimbitsa thupi, ndikuchita zochitika zatsiku ndi tsiku. 

Mfundo ndiyakuti: muyenera kuganizira minofu yonseyi osati kungokhala chabe. Mutha kudya phukusi sikisi mothandizidwa ndi zomwe mumachita zolimbitsa thupi komanso moyo wanu, koma siziyenera kukhala cholinga chokha. Osangogogomezera za crunches: yang'anani pachimake chonse. 

Mukatsatira malangizowa a abs abwino, mudzawona kusintha pakatikati panu. Khalani odziwa, ndikukhala athanzi!