Ayyuka mafi kyau don kawar da kitsen visceral

Wadatacce

• 1. saurin tafiya ko gudu
• 2. Tsallake igiya
• 3. Ayyukan motsa jiki
• 4. HIIT
• 5. Hawan keke
• 6. Aikace-aikace
• 7. Rawa

Za a iya cire kitsen da ke taruwa a cikin ciki, wanda ake kira kitse na visceral, tare da aikin atisaye, musamman na motsa jiki, kamar tafiya ko keke, ko kuma waɗanda ke haɗa ɓangaren jijiyoyin zuciya da motsa jiki masu ƙarfi, kamar aikin motsa jiki na motsa jiki ko gicciye., misali. Ta wannan hanyar, jiki zai ƙone adadin kuzari kuma zai rage tarin kitse a cikin yankin ciki da sauran jikin.

Yana da mahimmanci a tuna cewa, baya ga motsa jiki, abincin da ke sauƙaƙa ƙona kitse ya kamata a haɗa shi, tunda waɗanda ke da wadataccen sikari da kitse suna ba da damar tara kitse da haɓakar ciki. Duba yadda abincin ya kamata ya kasance don kawar da kitsen visceral.

Man kitse na hanji yana da haɗari sosai domin yana ƙara haɗarin kamuwa da cututtuka kamar su ciwon suga, hawan jini da cututtukan zuciya, baya ga haifar da fitowar ciki wanda da yawa ba sa so a samu. Wasu daga cikin manyan hanyoyin kawar da shi da inganci sune:

1. saurin tafiya ko gudu

Tafiya ko motsa jiki yana ƙarfafa bugun zuciyar ku, yana hanzarta aikin ku don haka babbar hanya ce ta rasa mai kiba. Koyaya, don samun sakamako mai kyau, ya zama dole ayi aiki da wannan yanayin aƙalla aƙalla mintuna 30 zuwa awa 1, sau 3 zuwa 5 a mako.

Duba yadda ake motsa jiki don kona kitse.

2. Tsallake igiya

Tsallake igiya babban motsa jiki ne, kamar yadda yake da ƙarfi, kuma minti 30 na wannan aikin yana iya haifar da asarar adadin kuzari 300, ban da taimakawa sautin tsokoki na cinyoyi, cinyoyi, butt da ciki.

Wannan aikin ba a ba da shawarar ga waɗanda ke da matsalolin osteoarticular gwiwa, ana kuma ba da shawarar samun takalmin da zai fi dacewa tasirin tasirin diddige.

Ara koyo game da fa'idar tsallake igiya a cikin bidiyo mai zuwa:

3. Ayyukan motsa jiki

Kyakkyawan horo na aiki, wanda ƙwararren masanin ilimin motsa jiki ke jagoranta, na iya haifar da asara mai yawa na adadin kuzari da rage ƙwan kiba cikin 'yan makonni. Irin wannan aikin ya ƙunshi motsa jiki ba tare da amfani da kayan motsa jiki ba, ta amfani da nauyin jiki da kanta, da taimakon igiyoyin roba, ƙananan nauyi da ƙwallo, misali.

Kamar yadda suke motsa jiki masu motsa jiki kuma an tsara su gwargwadon burin kowane mutum, wasan motsa jiki na aiki ya dace sosai da waɗanda suke son rage kiba da kuma ƙiba, da kuma taimakawa ƙarfafa ƙwayoyin jiki, gami da ciki, ƙananan baya, butt da cinyoyi. Duba wasu zaɓuɓɓukan motsa jiki masu aiki.

4. HIIT

HIIT, wanda kuma ake kira horo na tazara mai karfi, shima wani zaɓi ne na motsa jiki wanda ke taimakawa wajen kawar da kitse na ciki, saboda yana daɗin ƙaruwa na ƙyama, wanda ke taimaka wajan aiwatar da asarar mai, baya ga inganta haɓaka cikin yanayin jiki. Kuma daidaita hawan jini.

Wannan nau'in motsa jiki ya ƙunshi yin takamaiman motsa jiki a cikin ƙarfi sosai na tsawon sakan 30 zuwa minti 1, yin hutawa a lokaci ɗaya sannan kuma sake motsa jiki. Dole ne a ƙayyade adadin maimaitawar motsa jiki ta ƙwararriyar ilimin motsa jiki gwargwadon ƙarfin bugun zuciyar mutum da burin sa. Duba ƙarin cikakkun bayanai game da horon HIIT.

5. Hawan keke

Hawan keke babbar hanya ce ta kawar da kitse na visceral, saboda tana aiki da ɓangaren zuciya da jijiyoyin jiki kuma tana iya haifar da ƙona kalori mai tsanani. Don wannan, ya zama dole ayi atisayen, aƙalla, sau 3 a mako, na mintuna 30 zuwa 60, kuma a cikin mawuyacin hali, ba tare da yin yawo ba kawai.

Sabili da haka, yin keke na iya ƙonawa har zuwa adadin kuzari 400 a kowace awa, ban da ƙarfafa ƙafafu da ciki.

6. Aikace-aikace

Crossfit babban nau'i ne na motsa jiki don ƙona adadin kuzari da kuma kawar da kitsen visceral domin yana da kuzari sosai kuma yana amfani da ƙungiyoyin tsoka da yawa a lokaci guda. Don haka, ban da rage nauyi, hakan yana inganta ƙarfin jiki, ƙara ƙarfin zuciya da ƙarfafa tsokoki.

Za a iya yin amfani da kayan motsa jiki a cikin motsa jiki na motsa jiki, a cikin cibiyoyin motsa jiki na yanayin ko a gida, tare da jagorancin malamin motsa jiki. Duba yadda ake fara motsa jiki, tare da wasu zabin motsa jiki don masu farawa.

7. Rawa

Yin rawa babban nau'i ne na motsa jiki, kuma idan ana amfani dashi aƙalla sau 3 a mako, yana da kyau don rasa mai mai ciki. Wasu hanyoyin sun haɗa da zumba, fitdance, rawa na rawa ko hip hop, alal misali, kuma suna iya kawar da adadin kuzari 600 a cikin awa 1, ban da yaƙi da baƙin ciki, inganta daidaito da haɓaka matsayi.

Kalli bidiyon mai zuwa ka koya mahimmancin abinci don asarar mai mai gida: