Kumvetsetsa momwe mungatayire mafuta am'deralo ndikupeza minofu!

Malangizo kutaya mafuta mofulumira
Nthawi Yowerenga: 7 mphindi

kutaya mafuta am'deralo ndicho cholinga chachikulu cha anthu ambiri, koma kuwonjezera apo, alinso ndi chikhumbo kupeza minofu nthawi yomweyo kupeza zotsatira zabwino kwa thupi ndi thanzi.

Ndipo bwanji? Kuti mukwaniritse zolingazi, choyenera ndi chakuti muzichita masewera olimbitsa thupi tsiku ndi tsiku, mukhale ndi zakudya zolimbitsa thupi zochokera ku mapuloteni apamwamba komanso mumagwiritsa ntchito zowonjezera zowonjezera.

Pano mulemba ili, mudziwa zonse zomwe ziri zofunika kwambiri kuti mukwaniritse kutaya mafuta komwe ndi hypertrophy nthawi yomweyo. Londola!

Malangizo kuti mutaya mafuta mwachangu

Kuti mupeze kulemera m'njira yabwino komanso yachangu, onani zina nsonga kutaya mafuta mofulumira kuti mugwiritse ntchito zochita zanu zatsiku ndi tsiku:

  • Chepetsani kumwa zopatsa mphamvu
  • Yesetsani kuchita masewera olimbitsa thupi tsiku lililonse
  • Idyani zakudya za thermogenic
  • Wonjezerani kudya zakudya zokhala ndi fiber
  • Yesetsani kusala kudya kwapakatikati

Momwe mungatayire mafuta am'deralo

A kutaya mafuta zomwe zimapezeka zitha kupezeka kuchokera kumayendedwe atsiku ndi tsiku a masewera olimbitsa thupi a aerobic.

Zina mwa zomwe zimabweretsa zotsatira zabwino ndikuthamanga, kupalasa njinga, kuyenda, kusambira, kulumpha chingwe, crossfit, pakati pa ena.

Mfundo ina yofunika kwambiri ndikukhala ndi zakudya zopatsa thanzi, zolimbitsa thupi komanso zozikidwa pakudya zakudya zama protein, zomwe zingathandize kuti kunenepa kwambiri. misa yotsamira ndipo muwone mmene kutaya m'deralo mafuta.

Pewaninso kudya zakudya zomwe zili m'mafakitale, monga zamzitini, zopangidwa ndi soseji, zomwe zimakhala ndi shuga wambiri, sodium ndi mafuta.

Kugwiritsa ntchito thermogenics kumathandizanso kukulitsa kuwotcha kwamafuta, komwe kumakhudzanso kupindula kwa minofu nthawi yomweyo.

Zochita zolimbitsa thupi kuti muchepetse mafuta am'mimba

Kutaya mafuta m'mimba pali mitundu ingapo ya masewera olimbitsa thupi kuti muchepetse mafuta m'mimba zomwe zimathandiza kulimbikitsa zotsatira, monga kuthamanga, kuyenda, kupalasa njinga, kudumpha chingwe, kusambira ndi crossfit, kuwonjezera pa HIIT onani zambiri masewera olimbitsa thupi mafuta m'mimba.

zolimbitsa thupi mafuta mwendo

Aliyense amene akufuna kutaya mafuta m'dera la mwendo, makamaka amayi, omwe amakonda kukhala omasuka nawo, ayenera kuyesa kuchita. zolimbitsa thupi mafuta mwendo monga:

  • squat waulere
  • squat padenga
  • Kubedwa
  • Lumphani squat

Zochita zolimbitsa thupi zolimbitsa thupi

Mafuta kudera lakumbuyo nthawi zambiri amavutitsa gawo lokongola kwambiri, kotero ndikofunikira kuchita masewera olimbitsa thupi ena kuti awotche minofu ya adipose, onani zina. zolimbitsa thupi mafuta kumbuyo:

  • Zochita zolimbitsa thupi zapambuyo minofu ndi manja molunjika mmwamba   
  • Kukwera
mmene kutaya mkono mafuta
mmene kutaya mkono mafuta

Zochita zolimbitsa thupi kuti muchepetse mafuta m'manja

Kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse minofu m'derali, zomwe zimathandiza kufotokozera bwino minofu ya biceps ndi triceps.

Ena mwa malangizo abwino zolimbitsa thupi mafuta mkono kuti akwaniritse zolingazi ndi:

  • Triceps Pamphumi
  • triceps ndi chingwe
  • benchi ya triceps   
  • Triceps Kick ndi Dumbbells   
  • ulusi wolunjika
  • Ulusi wokwanira
  • ulusi wosinthasintha

masewera olimbitsa thupi mafuta

kutayika kwa mafuta a thupi chingapezeke kudzera ena enieni thupi thupi ambiri, onani zabwino zolimbitsa thupi mafuta thupi :

  • bolodi lokwera
  • kudumpha jack
  • Chingwe chodumpha   
  • burpe

Ndi zakudya ziti zabwino kwambiri zotaya mafuta am'deralo?

Amene akufuna kuonda mwathanzi, kutaya mafuta am'deralo, ayenera kuonjezera kudya zakudya zinazake kuti achepetse kapena kuchepetsa kutupa, kuphatikizapo kupititsa patsogolo kagayidwe kachakudya, onani. ndi zakudya zabwino zotani zotaya mafuta.

Zina mwa zakudya zoyenera pazakudya zanu ndi nsomba zokhala ndi mafuta abwino, khofi, mafuta a kokonati, tiyi wobiriwira, viniga wa apulo cider ndi tsabola wofiira.

Kodi kuchita masewera olimbitsa thupi kuyenera kukhala kotani kuti muchepetse mafuta?

Zochita zolimbitsa thupi kwambiri zotaya mafuta amthupi, mosakayikira, ndi HIIT, yomwe imachokera kumayendedwe apamwamba kwambiri munthawi yochepa.

Kuonjezera apo, pali zochitika zina zingapo monga kupalasa njinga, kuthamanga, kusambira ndi kuyenda, zomwe zimalimbikitsa kugwiritsa ntchito mafuta a thupi monga mphamvu. mmene kuchita masewera kutaya mafuta.

Kodi ndizotheka kutaya mafuta ndikupeza misa nthawi imodzi?

Inde, n’zotheka kutaya mafuta ndikupeza misa munthawi imodzi kudzera munjira zenizeni komanso zogwirizana bwino.

Momwe mungachotsere mafuta ndikupeza misa yowonda

Kuti mupeze kutaya mafuta am'deralo ndi kupambana minofu nthawi yomweyo, nsonga ndi kuchita aerobic ndi mphamvu zolimbitsa thupi tsiku ndi tsiku, kuwonjezera pa kukhala ndi thanzi ndi chakudya chamagulumagulu.

Zakudya kutaya mafuta

A zakudya ndi chimodzi mwa zinthu zofunika kwambiri kwa iwo amene akufuna kutaya mafuta ndi kupeza misa nthawi imodzi, kukhala kofunikira kuti mukwaniritse zotsatira zomwe zafotokozedwa.

Mfundo yake ndi kukhala ndi zakudya zochepa zama calorie, zakudya zomanga thupi ndi mafuta abwino, kuphatikizapo kuchepetsa zakudya zowonongeka.

Maphunziro kutaya mafuta

Zolimbitsa thupi zimapanga kusiyana kwakukulu pazolinga zonse ziwiri, kutayika kwamafuta komweko komanso kupindula kwa minofu.

Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi ndikofunikira kuti muchepetse mafuta ambiri, komanso kuchita masewera olimbitsa thupi kumathandizira kukulitsa minofu.

Ichi ndichifukwa chake mitundu iwiri ya masewera olimbitsa thupi iyenera kuphatikizidwa muzolimbitsa thupi, kuti muwonetsetse kuti zikuyenda bwino komanso mwachangu kuti mupeze zotsatira zomaliza zomwe mukufuna kukwaniritsa.

Bwanji sindingathe kutaya mafuta am'mimba

Vuto la anthu ambiri sikutha kutaya mafuta am'mimba, ngakhale amakhulupirira kuti akuchita zonse bwino.

Chimodzi mwa zifukwa zazikulu ndikuti anthu sakutsata madyedwe atsopano ndi zochitika zolimbitsa thupi, zomwe zimalepheretsa kutaya mafuta moyenera.

Ambiri akupitirizabe kudya zakudya zopatsa mphamvu zambiri kapena kuchepetsa kudya kwawo, koma pamapeto pake amasankha zamtundu wosavuta, zomwe zimalimbikitsa kulemera.

Kuphatikiza apo, kusamala kuyenera kutengedwa kuti musamadye mafuta ochulukirapo komanso odzaza popanda kudziwa, zomwe zingayambitse kutupa kwa thupi ndikuwonjezera kuchuluka kwa caloric. Chifukwa chiyani sindingathe kutaya mafuta am'mimba?.

Zinthu zomwe zimakulepheretsani kutaya mafuta

Pali zinthu zambiri zomwe zimatha kukulepheretsani kutaya mafuta am'mimba, zomwe zimabweretsa kulephera kwa zotsatira zomwe mukufuna.

Zina mwa zinthu zomwe zimakulepheretsani kutaya mafuta zomwe zimakhudza kwambiri mtundu wamavuto ndi awa:

  • Kudya kwambiri ma carbohydrates ndi mafuta a trans ndi saturated
  • Kuchita masewera olimbitsa thupi mosayenera
  • Kusagona bwino, zomwe zimabweretsa kuwonjezeka kwa kusalinganika kwa mahomoni
  • Kukhala wopanikizika nthawi zonse ndi nkhawa
  • Kudya kwambiri sodium

Zimatenga nthawi yayitali bwanji kuti muchepetse 5 kg yamafuta

Aliyense amene akufuna kutaya mafuta okwana 5 kg ayenera kutsatira zizolowezi zina zomwe zingathandize calorie kutentha ndi minofu ya adipose.

Nthawi yomwe aliyense amatenga kuti akwaniritse cholingachi amasiyana kwambiri malinga ndi moyo wawo komanso mbiri yawo, koma kawirikawiri ndizotheka kutaya 5 kg mkati mwa mwezi ngati mukuchita zonse molondola. zimatenga nthawi yayitali bwanji kuti muchepetse 5 kg yamafuta.

Kodi chowonjezera chabwino kwambiri cha kutaya mafuta ndi chiyani?

M'malo mwake, lero pamsika pali zowonjezera zingapo zomwe zimatha kuthandizira mu kuonda bwino, koma pali ena omwe amabweretsa zotsatira zamphamvu kwambiri.

Kenako, pezani chachikulu ndi chiyani chomwe chili chabwino kwambiri cha kutaya mafuta :

njoka yakuda

O Viper Wakuda ndi imodzi mwazowonjezera zamphamvu kwa aliyense amene akufuna kutaya mafuta am'deralo, popeza ali ndi zinthu zamphamvu kwambiri za thermogenic kuti zipititse patsogolo mitsempha yamatenda pa kutentha kwakukulu kwa mafuta.

Chimodzi mwazinthu zofunika kwambiri mu izi onjezera ndi Ephedra Tingafinye, amene amathandiza kuti kagayidwe mofulumira, utithandize kuwotcha mafuta localized njoka yakuda kugula.

Gulani Black Viper
Gulani Black Viper

Lipo 6 wakuda

O Lipo 6 Wakuda Ndi mtundu wowonjezera womwe uli woyenera kwambiri kuonda mwachangu komanso moyenera, kutsimikizira zotsatira zabwino kwambiri.

Chowonjezera ichi chimathandizira kutulutsa mafuta ochulukirapo omwe amaunjikana m'thupi, makamaka pamimba, kuwonjezera pakuchepetsa chilakolako komanso kuthandizira kuwonjezeka. mphamvu kuti muwongolere magwiridwe antchito athupi onani zambiri pa lipo 6 wakuda kugula.

Lipo 6 wakuda kugula
Lipo 6 wakuda kugula

DHEA

Ichi ndi chowonjezera anabolic zomwe zimathandiza kuonjezera kupanga mahomoni ena m'thupi, kukhala amphamvu kumanga minofu yambiri ndi kuchepetsa mafuta am'deralo dhea kugula.

dhea 50 mg kugula
dhea 50 mg kugula

Mamba wakuda

O Mamba yakuda Ndi chowonjezera chabwino kwa aliyense amene akufuna kutaya mafuta am'deralo, n’chifukwa chake amatchuka kwambiri padziko lonse lapansi.

Kuwonjezera pa chithandizo magrecimento, ndizothekabe phindu lalikulu ndi kufotokozera minofu ya thupi, motero ndikuyipanga molingana ndi zolinga zanu. black mamba gulani.

Njira yabwino yothetsera mafuta ndi iti?

Pali mankhwala ambiri omwe amathandizira kuwotcha mafuta, koma pali imodzi yomwe imakhala yothandiza kwambiri komanso yomwe imabweretsa zotsatira zabwino, sibutramine, otchuka kwambiri padziko lonse lapansi ndi njira yabwino yothetsera mafuta.

Ndiwomwe amalangizidwa kwambiri ndi madokotala kwa iwo omwe akufuna kuchepetsa thupi, koma kumbukirani kuti muzingotsatira malangizo a dokotala, kuti mupewe mavuto azaumoyo m'tsogolomu.

Kutsiliza

Monga mukuonera, aliyense amafuna kutaya mafuta am'deralo ndipo anthu ambiri amafuna kupeza minofu panthawi imodzi, koma si onse omwe amadziwa momwe angakwaniritsire zolingazi.

M'mawu awa, mwaphunzira zambiri za momwe mungapezere zotsatirazi mwachangu komanso mwaumoyo, pochita masewera olimbitsa thupi kuti awotche mafuta ndikulimbikitsa kupindula kwakukulu mwamisempha.

Kuonjezera apo, kugwiritsa ntchito zowonjezera zowonjezera komanso zakudya zoyenera kungakuthandizeni kupanga thupi lanu molingana ndi zolinga zanu.

Kodi mwakonda nkhani yamasiku ano ya kumvetsetsa momwe kutaya mafuta am'deralo ndikupeza minofu nthawi imodzi?

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