Wonke umuntu ufuna "Six Pack Abs." Nakuba kungabi lula ngaso sonke isikhathi ukuthola amandla amakhulu, imisipha yomzimba omncane, ungathola iphakethe lakho elingaphakathi eliyisithupha, noma okungenani isisu esinamandla, esinamathele, nesicathulo , uma uhlanganisa ukudla okunempilo, nomkhuba oqinile wokuzivocavoca ohlanganisa ukukhuthazela, amandla kanye Ukuzivocavoca okuqondile kwe-abs yakho nenhloko.
1 - Hlanza Ukudla Kwakho
Isinyathelo sokuqala sokuthola iphakethe lakho ayisithupha ukuhlanza ukudla kwakho. Uma ufuna ukubona imisipha yakho ye-ab, udinga ukunciphisa amafutha omzimba wakho jikelele. Lahla ukudla okusetshenzisiwe "okungenamsoco", ushukela kanye nama-carb oseshiwe. Yidla imifino, amantongomane, nezithelo eziningi, amaprotheni anempilo ephilayo kanye namafutha enempilo, njengamafutha omnqumo, amafutha wezinhlanzi nama-avocados. Zama ukudla eziningana ezincane nsuku zonke futhi ugweme ukuphumula ebusuku. Yidla amaprotheni okudla kwasekuseni, iningi lemifino, izithelo, kanye ne-fiber futhi uphuze amanzi kunokuphuza okwe-calorie. Ungayinqumisi amakholori kakhulu noma ungaphazamise ngokuzenzakalelayo umzimba wakho we- metabolism . Ngezansi: Yidla izinga eliphakeme kakhulu, ukudla okunomsoco futhi udle ambalwa khalori angenalutho, acutshungulwe.
2 - Engeza ukuqeqeshwa okuphakeme kakhulu
Uma ufuna ukuthola ngokushesha futhi ushise amakholori amaningi ngesikhathi esingaphansi, ungachithi isikhathi sakho sonke endaweni okuthiwa yi- fat-burning zone . Esikhundleni salokho, engeza ukuqeqeshwa okuphezulu okuphezulu (HIT) ekusebenzeni kwakho izikhathi ezimbalwa ngesonto ngalinye. Ngokusho kwe-American College of Sports Medicine, ungashisa ama-khalori amaningi ngesikhathi esingaphansi ngokuzivocavoca okufutshane, okunamandla kakhulu. Ungakwazi futhi ukukhulisa ukuqina kwakho kwenhliziyo yonke nalolu hlobo lokuqeqesha. Qinisekisa ukuthi kancane kancane uthuthukise amandla akho, noma kunjalo, noma ungase uvuse ngokulimala.
3 - Yenza umzimba wokuzivocavoca njalo
Ukuvivinya umzimba kwe-Aerobic kungenye yezindlela eziphephile kakhulu zokushisa ama-khalori amaningi esikhathini eside ngenkathi ugcina imisipha yezempilo nenhliziyo. Ukushintsha nje ukudla kwakho noma ukunciphisa ama-calories akho ngaphandle kokuzivocavoca kuzoholela ekulahlekelweni kwesisindo sokuqala, kodwa cishe uzofinyelela epulazini futhi ungase ulahlekelwe isisulu. Uhlelo lokuzivocavoca lwakho oluyisisekelo esiqinile sokuzivocavoca kwenhliziyo kuzokusiza ukuba ugcine ukuzivocavoca isikhathi eside, kukusize uzuze ama-plateaus odlule futhi ungakusiza ugcine ubuhlungu bemisipha yakho. Ngakho-ke hamba uhambo olude olude, ukuhamba ngezinyawo, ukugibela ibhayisikili noma ukubhukuda njalo. Paka imoto bese uhamba ngezinyathelo zakho eziningi bese uhamba ngokuphindaphindiwe.
4 - Yakha imisipha eminingi
Ukuqeqeshwa kwamandla kuyisici esibalulekile emisebenzini eminingi yokuzivocavoca, kodwa uma ufuna iphakethe eliyisithupha, ukwakha imisipha eminingi kungasiza. Ukuqeqeshwa kwamandla ngokuphakamisa isisindo akusizi kuphela ukwakha imisipha, ukuthuthukisa umzimba nokukhulisa imisipha incazelo, kodwa kuyindlela enhle yokushisa ama-khalori amaningi ngesikhathi esifushane. Ukuqinisa imisipha, izintuthwane, kanye nemigqa nakho kusiza ukunciphisa amandla ezinhlangothini ezingakusiza ukuvimbela ukulimala okuningi kwezemidlalo.
5 - Yenza ama-Abdominal and Core Exercises
Uma usuyancishise ungqimba lwamafutha omzimba kuze kube lapho ungathola khona iphakethe lakho lesithupha, ukwenza imisebenzi ethile yokuzivocavoca kanye nokuqiniswa komzimba kuzokwenza kubonakale kakhulu. Uma uqonda ukuthi ungasebenzisa kanjani i-abs yakho ngokuphepha, uzothola ukuvivinya umzimba okusebenza kakhulu uma i-torso isebenza njengeyunithi eqinile futhi inkontileka yemisipha yangaphambili nangemuva ngesikhathi esifanayo, futhi wenza izinyathelo eziningi ezihlangene.
6 - Yenza Ukuzivocavoca Kwesiqu
Indlela yokwenza ngayo :
Iplanki ingakusiza ukuthi uthole iphakethe lakho lesithupha. Funda ukuthi ungayenza kanjani kahle futhi ugcine umugqa oqondile kusuka ezindlebeni kuya ezinzwaneni. Yibambe imizuzwana engu-10 futhi isikhathi esiphezulu sakha kuze kufike kumaminithi angu-30, angu-45 noma angu-60.
7 - Yenza izikhwama zebhayisikili
Ukuqhuma kwebhayisikili kungenye indlela yokuzivocavoca esemqoka eyenza imisipha eminingi ngesikhathi esisodwa ukusiza ukusebenza okusemqoka ngazo zonke izindlela. Engeza lokhu kumkhuba wakho wokusebenza uma ungakwenzi kakade.
8 - Ingabe i-Vertical Knee iphakamisa
I-Vertical Knee Raise (noma uSihlalo weCaptain) ifuna imishini ethile yokuzivocavoca, ngakho hlola ezungeze iklabhu yakho yezempilo bese uzama.
9 - Yenza i-Crunches kwiBhola lokuzivocavoca
Lezi zinsuku wonke umuntu cishe unebhola lokuzivocavoca ekhaya, ngakho asikho isizathu sokuzama lo msebenzi.
10 - Dlala Imidlalo Eyakha Ipaki Eyisithupha
Enye yezindlela ezingcono zokuthola i-abs ye-pack ayisithupha ngokudlala imidlalo eshisa amanoni futhi ihlanganise nomqondo ongokwemvelo. Abagijimi abadlala imidlalo ezenza ngokusemthethweni umzimba womzimba ophansi futhi ophansi ezinamandla, ukunyakaza okuphindaphindiwe kunamaphakethe ayisithupha njengomkhiqizo owodwa wokudlala umdlalo abathandayo. Kungani ungatholi iphakethe lakho lesithupha ngenkathi uzijabulisa?