Coupons to Farauta: Abin baƙin ciki, rage tabo labari ne. Fadakarwar mujallar mujallu za su ci gaba da yin amfani da hanyoyin "sauri" don "rage aibobi" a cinyoyinsu, kwatangwalo, gindi ko hanji, amma abin takaici, ba zai yi aiki ba. Ba komai yawan buoys na gefe ko guntun gefe da kuka yi, baya ko cikin ku Efes rage daidai gwargwado ga adadin reps da kuka tilasta wa kanku kuyi. Yawancin lokaci waɗannan wuraren da muke son ƙarawa, sauti, sanda ko kuma bace ba saboda kawai wuraren da jikinka ke son saka kitse mai yawa. Don haka, idan kuna son inganta bayyanar waɗannan wuraren, kuna buƙatar rasa mai. Kuma kawai hanya daya rage mai. Kuna buƙatar ƙona calories fiye da yadda kuke cinye (don sanya shi a sauƙaƙe). Asibitin shine ba za ku iya yanke shawara ba inda Duk da haka, asarar mai yana faruwa.
Hanya mafi kyau don rage kitse ita ce ta hanyar haɗin abinci mai ƙarfi (cin abinci mara iyaka), horar da ƙarfi, yanayin yanayin rayuwa, da barci. Kuma ko da yake muna son tsarin da ke da alhakin kawar da kitse don jin damarmu kuma mu tafi kai tsaye zuwa wuraren da muke so, ba ya aiki haka! Kwayoyin kitse suna sakin kitse don ƙirƙirar kuzari; Amma ya fi daya duniya tsari na gida kawai. Rashin mai yana ɗaukar lokaci kuma tabbas ba ya faruwa dare ɗaya. Amma akwai abubuwan da za ku iya yi don haɓaka ci gaban ku da samun sakamakon da kuke so. Don haka kar a rasa bege! Gwada waɗannan dabarun don mayar da hankali kan rasa kitsen jiki.
Fat-Tactic #1: HIIT Cardio
cardio hanya ce mai kyau don ƙona calories. Koyaya, idan kuna da gaske game da asarar mai, zaku so ku haɗa ayyukan motsa jiki na HIIT a duk lokacin da zaku iya. HIIT ( horon tazara mai ƙarfi) yana buƙatar ku canza tsakanin taƙaitacciyar ƙoƙarce-ƙoƙarce mai ƙarfi da fashe ƙoƙari mai ƙarfi. Kamar tasirin zirga-zirga akan mota, horo na HIIT yana buƙatar ƙarin "gas" fiye da tsarin cardio (ko sarrafa jirgin ruwa). Horon HIIT na iya ƙona ton na adadin kuzari a cikin ƙasan lokaci et yana ƙara tasirin COPD (Yawan Amfanin Oxygen), wanda ke taimakawa ƙona adadin kuzari bayan aikin motsa jiki ya ƙare. A cikin wasan asarar mai, shine ainihin abin da kuke nema: ƙarin adadin kuzari da aka ƙone!
Dabarar Fat-2: Daukaka Nauyi Masu Nauyi
Masu ɗaukar nauyi zai iya ƙara your kasa line et a zahiri). Saboda tsoka yana da aiki mai ƙarfi fiye da mai, za ku cinye ƙarin adadin kuzari kafin, lokacin, da kuma bayan motsa jiki yayin da ƙwayar tsoka ta karu. Koyaya, yana da mahimmanci a lura cewa wannan alkawuran lourd Nauyi shine abin da kuke buƙatar yi don ƙara yawan ƙwayar tsoka. Ɗaga ma'auni don adadi mai yawa na sharuɗɗan maimaitawa Efes sautin tsokar ku. Zai ƙone adadin kuzari, amma wannan hanyar ba ta da fa'ida kamar ɗaukar nauyi mai nauyi.
Dabarar Fat-3: Flex-zuwa-Yatsu
Hakanan zaka iya kashe tsuntsaye biyu da dutse ɗaya ta zaɓin motsa jiki na ƙarfafa ƙarfin da ke buƙatar ƙarin ƙungiyoyin tsoka. Duk motsin jiki ya dace don ƙara ƙarfin zuciya da ƙarfafa ƙarfi a lokaci guda. Saboda darussan na buƙatar ƙarin ƙungiyoyin tsoka don yin aiki tare, kuna samun kyakkyawan dawowa akan ƙoƙarin ku! Ba a ma maganar cewa motsin jiki gabaɗaya yana aiki kuma. Motsi na aiki yana taimakawa inganta ayyukan ku na yau da kullun, wanda shine ƙarin fa'ida.
Kalma ta Ƙarshe akan Fat (Asara)
A ƙarshe, idan kitsen ciki shine iyakar ƙarshe kuma ba zai faru ba, ana iya buƙatar duban abinci mai gina jiki sosai. Kitsen ciki yana da taurin kai kuma yawanci ya fi dacewa ku ci lafiya. Ka tuna kayi la'akari da rawar barci zai iya taka rawa wajen rage kiba. Barci yana taimaka wa jikin ku maidowa da haɗa aikin da kuke yi. Rashin barci yana haifar da haɓakar matakan cortisol, wanda ke ƙara yawan ci. Haɗa shi tare da rage ƙarfin ƙarfi (kuma ƙwayoyin kitse ɗin ku ba su da ikon sarrafa insulin 30%, bisa ga Annals of Internal Medicine 2012) kuma kuna iya ganin matsalar!
Duk da yake raguwar tabo na iya zama kamar amsar ma'ana ga tsayayyen sashin tsakiya da kuma hannaye marasa ruwa, mafi mahimmancin tsarin kula da lafiya da lafiya shine mafi kyawun zaɓi. Tsaye ƙananan, motsa jiki mai mai da hankali kan Laser don ƙarin ƙarfin zuciya, nauyi mai nauyi, da cikakken motsin jiki. Kula da abinci mai gina jiki, barci da damuwa. Kuna iya mamakin yadda sakamakon ke sauri.