Kurasikirwa uremu hachisi chinhu chiri nyore, zvirinani kune vanhu vazhinji. Chimwe chinhu chinovawo chakanyanya kuoma nekufamba kwenguva. Paunenge uchiri muduku muviri unowedzera kushanda, unopisa mafuta nyore nyore uye nedzimwe shanduko unogona kurasikirwa neaya makirogiramu ekuwedzera zvine mwero. Asi mushure mezera re4, iyo inova chimera, kunyanya kune yevakadzi.
Mahomoni haabatsiri mukugadzirisa uremu, uyezve, ivo muvengi wechiyero. Mukuwedzera, iyo metabolism inononoka uye mafuta anounganidza nyore nyore munzvimbo idzo dzinotitambudza zvakanyanya. Dumbu, zvidya kana mahudyu ndizvo zvinonyanya kukanganiswa nemafuta mushure memakore makumi mana, uye dai zvisina kukwana, Ndepapi pakanyanya kuoma kuibvisa?.
kuderedza uremu mushure me40
Kuti zvakaoma hazvirevi kuti hazvibviri uye kuti munhu anozvibvumira kurega, kuzvisiya uye kuzvipira kune chokwadi chokuti kurasikirwa kunonyanya kuoma. Uye haisisiri nyaya yekunaka chete, ndizvozvo kuwanda kwehuremu hwemuviri chinhu chengozi kune marudzi ese ezvirwere. Nokudaro, zvakakosha zvikuru kusarudza hupenyu hune hutano uye mararamiro ane hutano anokubvumira kuti unakidzwe nekufamba kwemakore mune hutano hwakanaka. Kana iwe uchida rumwe rubatsiro kuderedza uremu uye uri kuzviwana zvakaoma nekuti wapfuura makumi mana, heano mamwe matipi anonyatso kukubatsira.
Cardio kurovedza muviri mazuva ese
Cardio inomhanyisa nyore metabolism yako, ichida kuti iwe ushandise mafuta akachengetwa kuti awane simba. Nenzira iyi, nekufamba kana kumhanya zuva rega rega kwemaminetsi makumi matatu nekumhanya kwakanaka, unogona kuderedza uremu nenzira ine hutano, pamwe nekusimbisa uye kutsanangura muviri wako. Zvisinei, Hazvibatsiri kuzviuraya kufamba zuva rimwe pavhiki. Izvo zvakakosha kuti cardio ibasa rezuva nezuva uye kana ukaiita nguva yakareba, zviri nani.
Zvokudya zvine fiber zuva nezuva
Kuti uchengetedze havi yako yekudya, zvakakosha kuti udye chikafu chakapfuma mufiber zuva rega rega, izvo zvinotora nguva yakareba kutsenga uye zvakare kuve nehukuru hukuru, saka unonzwa kuguta kwenguva yakareba. Nenzira iyi unodzora kudya kwako kwemaawa akawanda, kunzvenga svutugadzike. Mukuwedzera, mafibers anokubatsira kuti uve nekufamba kwakanaka kwemukati uye kudzivirira kuzvimba kwedumbu.
kudzidziswa simba
Kubva pazera remakore makumi matatu, mhasuru dzinotanga kupera simba, izvo zvinoderedza metabolism zvakanyanya. Nokudaro, zvakakosha kuwedzera mhasuru yemhasuru kuti uvandudze kurasikirwa kwemafuta. Kuti uite izvi, unofanirwa kuita maekisesaizi esimba kanenge kaviri kana katatu pasvondo. Iwe unogona kushandisa dumbbells, elastic bands kana sarudza mabasa akazara uye anokurudzirwa semapilates.
Wedzera kudya kwako kweprotein
Kana iwe uchida kuderedza uremu iwe unofanirwa kuwedzera yako protein yekudya. Rudzi urwu rwechikafu runofarira kudzora kudya, nekuti kunzwa kwekuguta kunotora nguva yakareba kupfuura iyo inopiwa nezvimwe zvekudya, senge makabhohaidhiretsi. Pane rimwe divi, mapuroteni anomhanyisa metabolism uye nenzira iyi muviri wako unopisa mafuta zvakanyanya. Muchidimbu, mapuroteni ndivo vanobatana newe kana iwe uchida kuonda mushure memakumi mana.
hondo neshuga
Shuga yakaipa kune hutano nekuda kwezvikonzero zvakawanda, asi mune iyo nyaya iripo, zvakatonyanya. Nekuda kwekuchinja kwehomoni, shuga inochengetwa semafuta. Saka, kana iwe uchida kuderedza uremu kana kudzivisa kuiwana, unofanira kubvisa shuga chekudya kwako, pamwe chete nezvose izvo zvigadzirwa zvinozvivanza pakati pezvishandiso zvavo.
Kurasikirwa uremu mushure me40 inyaya yekutsungirira
Iko hakuna mashiripiti formula yekuderedza uremu, kunyangwe mushure makore makumi mapfumbamwe kana kuti pane imwe nhanho youpenyu. Chiripo kushingirira nesimba. Hazvibatsiri kuita maekisesaizi apo neapo, uye hazvibatsiri kutevera kudya kwakasimba kwemazuva mashoma, wobva wazvipinza pakupera kwevhiki. Chinokosha chiri mukuenzanisa, uye munyaya iyi ndeyekudya zvakanaka, kurovedza muviri uye kubvisa zvese zvisingakubatsire. Nokudaro, iwe uchakwanisa kuderedza uremu mushure memakore makumi mana uye uve nemuviri wakasimba uye wakasimba.