Landela Ukudla Kwe-Flat Abs ne-Exercise Plan ye-Belly encane
I-Grail Engcwele ye-fitness aficionados: abs abs. Ngaphandle kwendawo yokuzivocavoca, wonke umuntu ufuna ukwazi ukuthola isisu esisheshayo ngokushesha. Izindaba ezinhle ukuthi ungalandela ukulala kwe-abs flat ukuze wenze i-tummy yakho ibonakale encane. Kodwa ngenxa yemiphumela yesikhathi eside, udinga ngempela uhlelo olubanzi lwe-flat belly plan.
Okokuqala, funda izakhi eziyisisekelo ezinquma ukuthi umzimba wakho uhlolwe kanjani .
I-Genetics ingadlala indima enkulu. Khona-ke udinga ukusetha okulindelwe okulindelekile okusekelwe ku-biology yomzimba wakho. Khona-ke, sebenzisa lezi zeluleko namathiphu okuphila ukuze uthole i-midsection okusho ibhizinisi.
Amathiphu ama-10 ukuze uthole isisu somzimba
Ezinye zalezi zeluleko zikusiza ukuba uhlakulele imisipha emzimbeni eqinile nesisu esisodwa ngokuhamba kwesikhathi. Kodwa amathiphu athile akusiza ukuba uthole isisu esicindezelayo ngokushesha. Zama ukufaka eziningi zalezi zeluleko kumsebenzi wakho wansuku zonke ngangokunokwenzeka.
- Yazi isisu sakho . Zijwayele ngeqembu lama- muscle akha indawo yakho yesisu . Uma uqonda ukuthi imisipha isebenza kanjani, kuyoba lula ukuyisebenzisa kahle uma usebenzisa. Bese uhlela ukusebenza kahle kwamathumbu ukugcwalisa okungenani izikhathi ezintathu ngesonto. Akudingeki ukuthi uhlale isikhathi esingaphezu kwemizuzu engu-10-15, kodwa kufanele kufaka ukuzivocavoca ukuze usebenze izibopho zangaphakathi nezangaphandle ezinhlangothini zesifuba sakho kanye nokuzivocavoca ukuze usebenze i-abctinis ye-rectus , ewela phakathi kwephakathi kwakho futhi ichaza iphakethe lakho lesithupha.
- Bamba i-corset yakho. Funda ukuqinisa lolo olujulile lwesisindo somzimba ( transversus abdominis ) njengoba uhamba ngemisebenzi yansuku zonke. Kufanele uzizwe sengathi uqinisa i-corset ezungeze phakathi kwe-midsection yakho. Kodwa ungapheli umoya wakho! Ngalokhu kuguqulwa okulula, noma yikuphi ukunyakaza kwansuku zonke kungaba yindlela yokusebenza yangempela ezokusiza ukuba uthole i-abs flat.
- Sukuma! Gwema isikhathi eside sokuhlala. Hamba uphinde uvumelane nalawo musipha omzimba oqinile lapho usebenza noma uma wenza imisebenzi yedeski ekhaya. Ngaphezu kwalokho, qaphela ukuma kwakho lapho uma. Ukuhleleka okuhle kukhuthaza umgogodla oqinile futhi umgogodla oqinile uzothuthukisa ukuhleleka okungcono. Ukuhleleka okuhle kukusiza ukuba ubukeke ubude futhi buncane futhi kwenza isisu sakho sibonakale sibe mncane ngokushesha
- Ukuqeqeshwa ukuzinza. Uzivocavoca kanjani umsebenzi we-bicep ekusebenzeni okuyisisekelo? Engeza inselele yokuzinza! Yenza umsebenzi wokuma futhi wengeze indawo engaqiniseki ngaphansi kwezinyawo zakho. Ngaleyo ndlela kufanele uqinise umqondo wakho futhi usebenzise imisipha yakho yesisu ukuze ulinganisele futhi uhlale uqondile ngenkathi usebenza izingalo zakho. Ungangezela lolu hlobo lwenselelo yokulinganisela kunoma yikuphi ukuvivinya umzimba. Sebenzisa amathuluzi afana nebhodi le-wobble noma i-bosu ukuze uthuthukise ukuqeqeshwa kwakho ukuzinza.
- Thuthukisa i-NEAT yakho. Ukusebenza okuphumelelayo kubalulekile, kodwa imisebenzi yakho yemihla ngemihla nayo idlala indima enkulu ukuthi mangaki amakholori oshisa nsuku zonke. Umsebenzi ongenziwo umsebenzi we-thermogenesis (NEAT) ungakusiza ukuthi ushise amafutha angaphezu kwesisu. Yenza izinguquko ezincane ukuze uthuthukise inani lamakholori oshisa ngosuku ngalunye. Kodwa ungasizi ngokudla okuningi!
- Ukuqeqeshwa kwesikhashana. Asikho isikhathi sokusebenza isikhathi eside? Ayikho inkinga. Ukuqeqeshwa kwesikhawu esiphakeme kakhulu kuzokusiza ukuthi ushise amakholori amaningi usuku lonke ngokukhulisa ukusetshenziswa kwakho kokusebenzisa i-oxygen (EPOC). I-EPOC yigama elihle kulokho abantu abaningi ababiza ngokuthi "i-afterburn." I-EPOC ikuvumela ukuba ushise amakholori amaningi ngisho nangemva kokuqeda ukusebenza kwakho.
- Lahla izisindo ezincane ze-pink. Yakha futhi ubeke imisipha ukuze uthuthukise ukusebenza okuphelele kokusebenza kwakho futhi ugcine umzimba ophilile. Kunani okwanele okwanele? Ngokomkhandlu we-American Council on Exercise, kufanele uphakamise u-70-80% wokumelana kwakho okukhulu ukukwakha nokuma imizimba yakho. Ukumelana nokuvame ukuvame ukuchazwa ngokuthi " 1 rep max " yakho noma isisindo esiningi ongasiphakamisa ngokuphindaphindiwe okukodwa. Kubantu abaningi okusho ukuphakamisa okungaphezulu kwe-pounds 2-3 amancane wezitshalo obomvana ozithola kwezinye izikhungo zokufaneleka.
- Phuza amanzi. Hlala u-hydrated ukuze uhlale unamandla futhi usebenza. Uyothola futhi ukunciphisa i-bloly esiswini ekugciniwe kwamanzi uma ugcina umzimba omuhle kakhulu. Yeqa iziphuzo zezemidlalo ze-calorie eliphezulu neziphuzo eziphuzoziwe. Namathela emanzini ahlotshisiwe ayenziwe ukuze ugcine umkhuba wakho we-hydration ungabizi futhi unempilo. Uma uzizwa sengathi isisindo sakho esiswini singenxa yokugcinwa kwamanzi, kunezindlela eziphephile zokulahlekelwa isisindo samanzi masinyane ukuze isisu sakho sibe nesibindi ezinsukwini ezimbalwa (noma ngisho namahora ambalwa).
- Dlulisa izinto ezibhaka. Lokhu kungukubusa kwami siqu ukuthola (nokugcina) abs flat. Ngiyathanda izimpahla eziphekwe kodwa akukho lutho oluhle ngabo mayelana ne-abs yakho. Amaqebelengwane amnandi kodwa amabi ngesisu sakho. Ukudla okubhaka ngokuvamile kuqukethe ushukela obuningi kakhulu, amathani amafutha futhi cishe akukho nhlobo okunomsoco. Izimpahla eziningi ezibhajiwe zihlanganiswe ne-trans fat. Uma udinga ngempela i-dessert, ube nebala elilodwa leshokoledi noma i-ayisikhilimu encane. Okungenani i-ayisikhilimu ine- metabolism-yokwandisa amaprotheni , okubalulekile ekulahlekeni kwesisindo
- Gqoka kahle. Yazi uhlobo lomzimba wakho futhi ugqoke ukuze ukhuthaze ukuzethemba kanye nemigqa ende, emine. Ungakwazi ukufaka i-abs yesikhathi esheshayo esheshayo ngejacket ehlelwe kahle noma phezulu.
Khumbula ukuthi ukuze uthole i-abs flat kudingeka uhlanganise nokudla okunempilo ngehlelo lokuqeqesha okuhle kanye nezakhi zofuzo ezinhle. Akekho ophethe i-midsection ephelele, kodwa ungasebenzisa okungcono lokho onakho ngezinqumo zokuphila ezihlakaniphile.