Ungathola i- abs flat ? Kungenzeka ukuthi umbuzo oyedwa omkhulu kunazo zonke iningi lethu uma kuziwa ekulahlekelweni kwamafutha omzimba. Abaningi bethu cishe baye benza ama-exercises amaningi amaningi ukuze bathole i-abs flat kodwa babone impumelelo encane kakhulu.
Kunzima ukukholelwa ukuthi ingxenye eyodwa yomzimba ingabangela usizi oluningi kithina, kodwa ngenxa yokuthi asikwazi njalo ukulawula ukuthi imizimba yethu isabela kanjani ekuzivocavoca nasekudleni.
Asikwazi ukulawula njalo lapho amafutha agcinwa khona noma ukuthi silahlekelwa kanjani masinyane futhi lokhu kuyiqiniso ikakhulukazi emaphakathi.
Ngalokho engqondweni, yini impendulo yangempela yokuthola i-abs flat? Kuyasiza ukwazi ukuthi umzimba wakho uyakwazi yini nokuthi ungakanani ukulawula okungaphezu kokulahlekelwa ngamafutha omzimba.
Imininingwane mayelana ne-Abs yakho
Ukukhathazeka okuningi okwakungekho i-abs kungenxa yokungaqondi kahle nokulindela okungenangqondo . Naphezu kokusebenza kanzima kwabaqeqeshi kuyo yonke indawo, abantu banamathele emibonweni engaphelelwe isikhathi ngendlela efanele yokusebenza i-abs yabo futhi bathole 'ipakethe eyisithupha' efunwa kakhulu. Ukuhlola izinkolelo ezizungezile i-abs yakho kuyisinyathelo sokuqala sokubeka imigomo enengqondo kuwe.
Izinganekwane ze-Ab No. 1: Ukwenza Ukuzivocavoca Kwe-Ab Kuqeda I-Fat Abdominal
Ngeshwa, ukunciphisa indawo akusebenzi, kungaba nge-abs noma kunoma iyiphi enye ingxenye yomzimba. Ukwehliswa kokunciphisa indawo kubheka ukuthi, uma unamafutha phezu kwe-abs yakho, bese usebenzise izicubu zezinhlanzi kuzokwenza ukuthi lawo mafutha ahambe.
Nakuba ukusebenzisa imisipha kungakhuphula ukukhuthazela noma amandla, ngeke kushise amafutha kuleyo ndawo. Isizathu salokhu kungenxa yokuthi umzimba udonsa amandla kuwo wonke umzimba uma usebenzisa umzimba, hhayi nje lapho usebenza khona.
Indlela kuphela yokushisa amafutha avela esiswini sakho ukunciphisa amafutha omzimba jikelele ngokudala ukulahleka kwekhalori .
Indlela enempilo yokwenza lokho iwukuzivocavoca okuqhubekayo - I- Cardio , ukuqeqeshwa kwesisindo , nokuzivumelanisa nezimo , nokudla okunempilo, okuphansi kwekhalori .
Khumbula ukuthi ukwenza konke lokho akusiqinisekisi ukuthi uzolahlekelwa yi-fat belly. Lokhu kufike ku-genetics yakho, yobudala, nama-hormone phakathi kwezinye izici ezingezona ukulawula kwethu ngaso sonke isikhathi.
Inkolelo-mbumbulu No. 2: Imisipha ye-Ab ihlukile Kweminye Imisipha Yomzimba
Ingabe usebenza nge-abs yakho ngokuhlukile kwezinye izidumbu emzimbeni wakho? Kusho ukuthatha amathani we-reps futhi uwasebenze nsuku zonke? Uma kunjalo, awuwedwa. Ngokuvamile abantu basebenzela i-abs yabo yonke imihla ngaphandle kokuphumula, benethemba lokushisa amafutha ngokuzivocavoca okwengeziwe.
Noma kunjalo, imisipha yakho yesisu ifana nayo yonke imisipha emzimbeni wakho, ngakho kufanele uwaqeqeshe ngendlela efanayo ozoyiqeqesha, ethi, amabhande wakho noma isifuba sakho. Lokho kusho ukuqeqeshwa amandla amandla amabili kuya kwesithathu ngesonto, nokuphumula phakathi nokuzivocavoca okuhlukahlukene ukukhomba izindawo ezahlukene ze-abs.
Zama izinyathelo ezinamandla ezigxila emandleni amakhulu futhi ezibandakanya imisipha yakho yokuzinza ; imisipha oyisebenzisayo usuku lonke ukubamba umzimba wakho endaweni. Enye yalezi zivivinyo. Ukuze wenze lokhu kuthutha, ungene endaweni ye-pushup bese uyibambe isikhathi eside ngangokunokwenzeka, ukugcina isisu sakho siqinile futhi umzimba wakho uqonde.
Ungenza lokhu kuthutha ezihlangothini zakho, okuyinto enzima nakakhulu, noma ezinzwaneni zakho.
Olunye uhambo oluhamba phambili olushisa yonke imisipha yakho ye-muscle yi-crunch vertical:
Qala phansi phansi imilenze yakho phezulu (ngokuqondile noma ekhonjiwe kancane) futhi uhlose izinyawo ezinyaweni zakho. Ake ucabange ukuthi ubambe into enesibindi ezinyaweni zakho, njengetayipi lamagalazi agcwele amanzi. Phakamisa 'ithreyi' ngqo ngqo ephahleni kuze kube yizintambo zakho zingekho phansi. Lena inhlangano encane kakhulu, kodwa enamandla kakhulu. Yenza kancane bese uqedela 1-3 amasethi we-12-20 reps.
Iqhinga lokuqeqesha i-abs yakho ukuthi uqaphele ukuthi ukuqeqeshwa kwamandla kubalulekile ukugcina ingqikithi yakho iqinile, kodwa ukuqeqeshwa kwe-ab akuyona imilingo.
Ukubandakanya ukuzibandakanya kwama-ab zibe isimiso esiphelele yindlela kuphela eya ezweni elimangalisayo lamaphakethe ayisithupha. Futhi, ngisho noma ungenzi khona lapho, ungakhathazeki. Iningi lethu cishe lingenalo i-genetic makeup ye- abs ngokuphelele, ikakhulukazi abesifazane.
Izinganekwane Zakho No. 3: Kumele Uyenze I-Reps Yokusebenza I-Abs yakho
Ezinsukwini zakudala zemikhakha yokuzivocavoca namavidiyo, iningi lethu mhlawumbe lenza amakhulu (noma ngaphezulu) ama-crunches nezinye izinto zokuzivocavoca zokucabanga ukuthi kwakuyindlela engcono kakhulu yokuzisebenza. Njengoba kushiwo ngaphambilini, i-abs yakho ifana neminye imisipha yomzimba wakho. Ngeke wenze ama-ring biceps angu-100, futhi akufanele wenze ama-crunches angu-100. Isihluthulelo sangempela ku-abs eqinile sibheke ngekhwalithi, hhayi ubuningi.
Ukwenza amandla athole i-abs yakho, kufanele ulandele izimiso ezifanayo nakwezinye izindawo. Lokhu kusho ukuthi kufanele ulayishe imisipha yakho ngokweqile . Isizathu esizizwa sisidingo sokwenza kabusha okuningi kangaka ukuthi asizibhokozi ngokwanele, ngokuvamile ngenxa yefomu engafanele. Uma kufanele wenze ama-crunches angu-50 noma ngaphezulu ngaphambi kokuthi uzizwe ukhululekile, wehlisa futhi ugxile kumasu akho futhi ube nesimo esihle.
Futhi ungakhohlwa ukuthi ukwenza umsebenzi ofanayo ngokuphindaphindiwe akuyona indlela engcono kakhulu yokwenza intuthuko. Umzimba wakho usetshenziselwa ukuzivocavoca, ngakho-ke, usebenza kahle kubo. Eqinisweni, akudingeki wenze ukuchofoza okulodwa ukuze uthole ukuqeqeshwa okuhle kokusebenza.
Yenza izinhlobo ezahlukene zokuzivocavoca ukuze ubheke i-rectus abdominis, obliques, ne-transverse abdominis. Ungacabangi nje nge-abs yakho njengendlela yokubukeka kahle ... khumbula ukuthi injongo yabo ukusekela umgogodla wakho futhi kukusize ube nokuhleleka kokuhle.
Uma udinga ukuzivocavoca okunzima, cabanga ukuthola ibhola lokuzivocavoca noma uzame enye yalezi zivivinyo eziphambili ze-ab . Lokhu kusebenza okunamandla okunamandla kuneminye imibono yokuthi ungayinselele kanjani i-abs yakho.
Izinganekwane Zingaba No. 4: Noma ubani Angathola Isisu Esivulekile
Uma ubukela ithelevishini, kubonakala sengathi amamodeli, abalingisi, nezinkanyezi banemizimba enhle enezintambo ezinhle ezithandekayo, akunjalo? Futhi abaningi babo bayakwenza, kodwa lokho okungenzeka ukuthi awukwazi ukuthi kubantu abaningi akusiyo umzimba ongakwazi ukufeza isisu esiswini.
Masibhekane nakho: Izici ezitshela ukuthi imizimba yethu ibonakala kanjani kakhulu ukugcina ithrekhi. Ubudala, izakhi zofuzo, ubulili, amahomoni, uhlobo lomzimba, indlela yokuphila, imikhuba yokudla, ukuphathwa kokucindezeleka, imikhuba yokulala, ukulungiswa kweplanethi ... konke lokhu kunquma ukuthi yini umzimba wakho, ngakho-ke, isisu sakho ubukeka sengathi. Abantu baba izinkanyezi ze-movie namamodeli ngoba banezo zofuzo ezibavumela ukuba babe nemizimba emihle kakhulu.
Uma sonke singakwazi ukufeza lokho, sonke singaba yizibonelo.
Abesifazane, ikakhulukazi, bavame ukugcina amafutha emanzini angaphansi kwesisu esenza leso sihlungu esiswini esicindezelayo siphume. Amadoda athambekele ekugcineni amafutha ephakathi, okwenza lokho kuphazamise ukukhipha isondo.
Yebo, ungakwazi ukuzivocavoca nokunciphisa amafutha omzimba wakho, kodwa awukwazi ukukhetha lapho ulahlekelwa khona amafutha. Ukuze uthole i-abs pack pack ayisithupha, kungase kudinge ukuba ulahle phansi amafutha omzimba wakho ezingeni elingumzabalazo wokulondoloza noma ukungahambi kahle. Abaningi bethu banomgomo wokuthola i-abs yamaphakethe ayisithupha kodwa iningi lethu lizokuthola kunzima ukufinyelela lowo mgomo.
Uma lokhu kuyiqiniso kuwe, ukuzama ukufinyelela umgomo ongeke kwenzeke kuyokwenza ukuthi uvele ucindezeleke. Beka wena imigomo efinyelelekayo futhi wenze abangane ngesisu sakho. Khumbula ukuthi sonke sinamaphutha nokuphelela akuyona inketho ngaphandle kokuthi uhambele udokotela ohlinzayo oseduze nawe. Esikhundleni sokwenza lokho, inselele ngokwakho ngokunakekela umzimba wakho nokufunda ukuthi uyakwamukela kanjani - okuhle, okubi nokubi.
Izinganekwane Zama-5: Udinga Izinsiza Ezikhethekile Ukuze Usebenze I-Abs yakho
Akukho lutho oluthakazelisayo okwedlula lezo ze-g gadget infomercials. Ngokusebenzisa uhlobo oluthile lwesitulo noma isondo noma ibhande eliduduzayo, i-fat belly izophela nje, akunjalo? Amamodeli kulawo makhangiso abukeka ukuthi ayingxenye kodwa kodwa nakanjani ayitholanga le-abs flat ngokusebenzisa umshini.
Umthetho wokuqala walezi zinhlayiyana kanye namajejethi e-ab yilokho, uma kuzwakala kuhle kakhulu ukuba yiqiniso, kungenzeka ukuthi. Umthetho wesibili wukuthi abantu abathengisa le mishini abakhathaleli uma uthola i-abs flat. Bafuna nje imali yakho.
Okokugcina, futhi okubaluleke kakhulu, awudingi imishini ekhethekile yokusebenza i-abs yakho.
Ungenza izinhlobo eziningi zokuzivocavoca nge-ab ngesisindo sakho somzimba noma ngebhola lokuzivocavoca, okuvame ukubiza kakhulu kunezigaja ozibonayo kuma-infomercials.
Isiphetho: ungcono ekuthengeni imishini enokusetshenziswa okuningi. Imishini ye-Ab isebenza kuphela i-abs, kodwa izinto ezinjengama-dumbbell, ibhola lokuzivocavoca , ama- resistance bands , njll zingasetshenziswa ukuqeqesha umzimba wakho wonke.
Okubalulekile ukuthi, kungcono ukugxila ekusebenzeni wonke umzimba wakho kunokuba uzame ukuwaphula zibe yizicucu nezingxenye. Imizimba yethu isebenza ngokugcwele, kokubili njengoba sisisebenzisa futhi njengoba silahlekelwa noma sithola amafutha omzimba. Sebenza ezintweni ongazilawula njengokudla kwakho, ukuzivocavoca, amazinga okucindezeleka, nokuphathwa kokulala.
Zama ukusebenza ngalezi zinto njalo ngokwanele ukuze ukwazi ukudala ukulahleka kwekhalori okudingayo ukulahlekelwa kwamafutha. Uma wenza lokho, uzobona ukuthi umzimba wakho uphendule kanjani futhi ungafika eziphethweni zakho mayelana ne-abs yakho. Mhlawumbe abs flat akukhona amakhadi, kodwa abs eqinile njalo into enhle.