Mafuta emuviri ane mabasa mazhinji, anotungamira ari kuvharira kure uye kuburitsa simba, maererano neWebMD.Kusave nekukwana kana kurongedza pamafuta emuviri akawandisa kunogona kukonzera njodzi huru dzehutano.Semuenzaniso, visceral mafuta-mafuta ari mukati-kati medumbu rako-anosanganiswa neasthma, dementia, chirwere chemwoyo, uye kenza.Nhau dzakawanda dzisiri dzakanaka?Mafuta eVisceral anowedzera paunenge uchikura uye zvakaoma kuti ubvise.Ugh.Asi nekutevera tsika dzakanaka dzehutano, unogona kubvisa mafuta ako emafuta uye kuita kuti muviri wako uve muchimiro.Tauya kuzobatsira!
Bata seti yemadumbbells, nekuti isu tine yekupedzisira Workout kurwisa ako mafuta rolls uye ita shuwa kuti wabuda mukundi.Nzira huru yekusundidzira muviri wako kuti ushande nesimba uye kupisa mafuta kwese ndeyekuita akatevedzana maekisesaizi kudzoka kumashure mudunhu, izvo zvatichafamba newe pazasi.Kuti uchengetedze zvinhu zviri nyore uye zvinobudirira, unogona kuzviita nechero seti yemadumbbells.
Kana iwe uri kutsvaga kurasikirwa nemafuta rolls uye kupera kwedumbu kwezvakanaka, saka ipa iyi dumbbell circuit yekuedza.Ita matatu matatu ezviitwa zvinotevera kumashure kumashure.
1. Dumbbell Squats
mukadzi achiita dumbbell squats
Bata dumbbell muruoko rumwe norumwe kuitira dumbbell squats.Mira kureba, uye ita shuwa kuti tsoka dzako dzakaiswa zvishoma kunze kwepafudzi rako.Tevere, sundidzira chiuno chako kumashure, uye udzikise muviri wako mu squat, zvese uchichengeta yakasimba core.Kana uchinge wasvika panzvimbo yakarurama, ma dumbbells anofanira kunge ari pasi pemashins ako.Zvadaro, sundidzira kumusoro kuburikidza nezvitsitsinho zvako kusvikira wadzokera panzvimbo yekutanga.Ita seti nhatu dzegumi reps.
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2. Bent-Over Dumbbell Rows
bent-over dumbbell row exercise
Ichi chiitwa chinokuita kuti utange netsoka dzako dzakapatsanurwa pamapfudzi.Nyora chiuno chako kumashure, uye kotamisa torso yako kumberi kuti uwane 45-degree angle.Shandisa mhasuru dzako dzepakati paunenge uchikwesha dumbbells uchienda muhudyu yako, uchidzvanya lats yako kuti upedze kufamba.Nyatsosimbisa maoko ako usati waita rep inotevera.Ita seti nhatu dzegumi reps.
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Single-Arm Dumbbell Snatch
dumbbell bvuta kurovedza muviri kubvisa mafuta rolls
Isa tsoka dzako kureba kwepafudzi rako, uye isa dumbbell pasi pakati pavo.Squat pasi kuti ubate dumbbell neruoko rumwe, zvese uchichengeta chipfuva chako chakareba.Zvadaro, putika shure nehuremu nekusundira kuburikidza nezvitsitsinho zvako uye kuwana simba mumakumbo ako.Dhonza negokora rako kumusoro kuchiso chako.Kana yangosvika pachiso, rova huremu kumusoro, uchikiya kunze pamusoro wako.Zvadaro, dzikisa uremu pasi pekutonga kusvika pasi, uchiita zvese zvakatemwa reps usati wachinja kune rumwe ruoko.Pedzisa matatu seti reps sere ruoko rumwe norumwe.
Tsoka Yemberi Yakasimudzwa Split Squat
fitness kirasi ine dumbbells
Chekupedzisira asi chisiri chidiki, isu tine tsoka yekumberi yakasimudzwa split squat.Isa gumbo rako rekushanda pachikuva kana kuti chakasimba chakakwirira nzvimbo.Dzikisa muchidimbu squat kusvikira ibvi rako rekumashure rabata pasi.Wana kutambanudza kwakanaka muhudyu yegumbo rako rekumashure, wobva wasundira nepachitsitsinho chako chemberi kuti usimuke.Ita matatu matatu egumi reps pagumbo rega rega.
Nguva yekutumira: Zvita-03-2022