Mafuta amthupi ali ndi ntchito zambiri, zomwe zikutsogolera ndikubisa ndikutulutsa mphamvu, malinga ndi WebMD.Kusakhala ndi mafuta okwanira kapena kunyamula mafuta ochulukirapo m'thupi kungayambitse mavuto aakulu azaumoyo.Mwachitsanzo, mafuta a visceral-mafuta omwe ali mkati mwa m'mimba mwanu-amagwirizanitsidwa ndi mphumu, dementia, matenda a mtima, ndi khansa.Nkhani zambiri zomwe sizili zabwino kwambiri?Mafuta a visceral amawonjezeka pamene mukukula ndipo zimakhala zovuta kuchotsa.Ugh.Koma potsatira zizolowezi zoyenera, mutha kuchotsa mafuta ochulukirapo ndikupangitsa thupi lanu kukhala lokhazikika.Tabwera kudzathandiza!
Tengani ma dumbbells, chifukwa tili ndi masewera olimbitsa thupi kwambiri kuti muthane ndi mafuta anu ndikuwonetsetsa kuti mwapambana.Njira yabwino yokankhira thupi lanu kuti ligwire ntchito molimbika ndikuwotcha mafuta ponseponse ndikuchita masewera olimbitsa thupi angapo mmbuyo mozungulira, zomwe tikudutsamo pansipa.Kuti zinthu zikhale zosavuta komanso zogwira mtima, mutha kuchita izi ndi ma dumbbells.
Ngati mukuyang'ana kuti mutaya mafuta otsekemera ndi kutaya mimba bwino, ndiye yesani dera la dumbbell.Chitani masewera atatu otsatirawa mobwerera kumbuyo.
1. Ma Dumbbell Squats
mkazi akuchita dumbbell squats
Gwirani dumbbell m'dzanja lililonse kwa ma dumbbell squats.Imani wamtali, ndipo onetsetsani kuti mapazi anu ayikidwa kunja kwa mapewa anu.Kenako, kanikizani m'chiuno mwanu mmbuyo, ndikutsitsa thupi lanu kuti likhale squat, nthawi zonse mukukhala ndi pakati.Mukafika pamalo oyenera, ma dumbbells ayenera kukhala pansi pa mapiko anu.Kenako, kanikizani zidendene zanu mpaka mutabwereranso pamalo oyamba.Chitani magulu atatu a 10 reps.
RELATED: Zochita 5 Zabwino Kwambiri Zolimbitsa Thupi Kuti Mutaye Masentimita 5 a Belly Fat, Wophunzitsa Akuwulula
2. Mizere Yopindika Pa Dumbbell
kuchita masewera olimbitsa thupi pamizere ya dumbbell
Zochita izi zimakupangitsani kuti muyambe ndi mapazi anu motalikirana motalikirana ndi mapewa.Mangirirani m'chiuno mwanu kumbuyo, ndipo pindani chiuno chanu kutsogolo kuti mukwaniritse mbali ya digirii 45.Yambitsani minofu yanu yayikulu pamene mukuyendetsa ma dumbbells m'chiuno mwanu, ndikufinya ma lats anu kuti mumalize kuyenda.Limbitsani manja anu kwathunthu musanachite rep yotsatira.Chitani magulu atatu a 10 reps.
ZOKHUDZANI: Zochita 5 Zapamwamba Zolimbitsa Thupi Lochepetsera Mafuta a Belly Pabwino, Wophunzitsa Akutero
Single-Arm Dumbbell Snatch
masewera olimbitsa thupi a dumbbell kuti muchotse mafuta
Ikani mapazi anu mtunda wa mapewa anu, ndipo ikani dumbbell pansi pakati pawo.Gwirani pansi kuti mugwire dumbbell ndi mkono umodzi, kwinaku mukukweza chifuwa chanu.Kenaka, phulitsani kumbuyo ndi kulemera kwake podutsa zidendene zanu ndikupeza mphamvu m'miyendo yanu.Kokani ndi chigongono chanu mmwamba molunjika kumaso.Ikafika pamtunda wa nkhope, gwedezani kulemera kwake, ndikutsekera pamwamba pa mutu wanu.Kenaka, chepetsani kulemera kwake pansi pa ulamuliro, kuchita zonse zomwe mwauzidwa musanasinthe ku mkono wina.Malizitsani ma seti atatu a reps asanu ndi atatu pa mkono uliwonse.
Phazi Lakutsogolo Lokwezeka Logawanika Squat
kalasi yolimbitsa thupi yokhala ndi ma dumbbells
Pomaliza, tili ndi phazi lakutsogolo lokwezedwa squat.Ikani mwendo wanu wogwirira ntchito pamasitepe kapena pamalo olimba okwera.Tsikirani mu squat yogawanika mpaka bondo lanu lakumbuyo likhudza pansi.Pezani kutambasula bwino m'chiuno mwa mwendo wanu wakumbuyo, kenaka kanikizani chidendene chanu chakutsogolo kuti mudzuke.Chitani magulu atatu a 10 reps pa mwendo uliwonse.
Nthawi yotumiza: Dec-03-2022