Ukuthola iphakethe eliyisithupha kuthatha okungaphezu kokuzivocavoca nje
Uyini umgomo owodwa wokuzikhandla ufisa ukuthi ungawufinyelela? Uma ufana nabantu abaningi, ufuna i -abs pack pack ayisithupha . Kubonakala kulula: Yenza amakhulu ama-crunches ngosuku bese ulinda i-abs yakho ukuba ivele emlonyeni.
Kuthatha okungaphezu kuka- Ab Exercises
Njengoba kungenzeka ukuthi uthola, ama-crunches akwanele ukuphutha i-abs yakho. Izindlela zokusebenzisa i-Ab zakha amandla, ikakhulukazi uma ugxila emandleni amakhulu .
Kodwa-ke, uma kunamafutha okumboza phakathi kwe-midsection yakho, awusoze uwabona.
Kungenzeka ukuthi uzwile ukuthi ukunciphisa indawo kusebenza kahle njengokupaka emoyeni, kodwa uma usebenza nge-abs yakho ngomzamo wokunciphisa i-flab belly, indawo yokunciphisa yilokho okuzama ukukwenza. Umzimba awukwazi ukuphoqeleka ukuba ulahlekelwe amanoni endaweni ethile ngokusebenzisa imisipha ngqo ngaphansi kwaleyo ndawo. Okufanele ukugxila kukho ukulahlekelwa ngamafutha omzimba nokuthola imisipha encane.
Qala ngesidlo sakho
Isinyathelo sokuqala sokulahlekelwa amafutha omzimba sishintsha ukudla kwakho.
- Yidla kaningi kakhulu. Ukudla ukudla okuncane eziningana kulo lonke usuku kuzokwandisa umzimba wakho futhi kusize ushise amakholori amaningi.
- Yidla amakholori ambalwa . Dala ukungena kwekhalori eliphansi ngokuqapha ubungako bakho besigaba futhi uqinisekise ukuthi udla ngaphansi kokushisa kwakho . Kulula ukudla ama-calories ambalwa uma ugcwalisa ukudla okuphezulu kwe-fiber ngokugxila kokusanhlamvu konke, izithelo, imifino kanye nezinye ukudla okunomsoco.
- Phuza Amanzi Angaphezulu . Ngezinye izikhathi imihelo yenzalo empeleni iyisicelo somzimba wakho emanzini.
Gxila Kuzivocavoca Zakho Zokuzivocavoca
Ukudla ngaphandle kokuzivocavoca kuzoholela ekulahlekeni kwesisindo kodwa ngezinye izikhathi uzofinyelela epulazini . Ukuzivocavoca kungakuthola amapulangwe asedlule ngenkathi ugcina ubukhulu bemisipha yakho. Uma usuyanciphise ukudla kwakho kwekhalori , sekuyisikhathi sokuqinisekisa ukuthi ukusebenza kwakho kukusiza ukuba uthole imigomo yakho yomzimba.
Uhlelo lwakho kufanele lufake:
- Izinsuku ezingu-3-5 ze-cardio ngesonto imizuzu engama-30 kuya kwangu-60 endaweni yakho yezinga lokushaya kwenhliziyo. Yenza noma iyiphi i-cardio oyithandayo. Kumele futhi usebenze ezinhlobonhlobo zamandla ukuze uthole okuningi emsebenzini wakho.
- Ukuqeqeshwa kwesisindo esihlose wonke amaqembu omzimba wakho wezinsuku ezingu-2-3 ezingenakulandelana ngesonto, ngaphandle kokubandakanya. Akudingeki ukuthi usebenze i-abs yakho nsuku zonke futhi, eqinisweni, lokho kungaba okungafani. Kungcono kakhulu ukugxila amandla akho ekusebenzeni amaqembu amakhulu ama-muscle, njengemilenze, emuva, nesifuba, nemisebenzi ekusiza ukushisa ama-khalori amaningi, njenge-cardio.
- Sula emva kokusebenza kwakho ukuguquguquka nokuphumula.
- Ukufudumala ngaphambi komdlalo ngamunye, emva kokuphumula phansi, uphuze amanzi amaningi phakathi.
Cabanga nge-Genetics yakho ne-Lifestyle yakho
Iqiniso liwukuthi, noma ngabe wenza konke okulungile bese uqala ukulahlekelwa amafutha omzimba, akukho siqinisekiso sokuthi sizoqhaqhazela phakathi kwe-midsection yakho bese sidalula i-abs ye-pack. Umzimba wakho ugcina futhi ulahlekelwa amafutha ngokwama-genes akho, ngakho awukwazi ukulawula lapho ulahlekelwa khona amafutha kusuka ezindaweni ezithile. Sonke sigcina amafutha amaningi kunoma iyiphi indawo-njengabesifazane, kuvame ukuzungeza isisu esingaphansi, iziqhwa, namathanga. Kubantu, kuvame ukuzungeza phakathi nendawo.
Ngakho-ke, lokho kusho ukuthi akunakwenzeka ukulahlekelwa amafutha kulezi zindawo?
Lutho neze. Kodwa, kungathatha okwesikhashana futhi kungase kungabikho ngokuphelele. Indlela kuphela yokwazi ukulandela ukudla okunempilo , ukuzivocavoca njalo, nokuvumela umzimba wakho ukuba uphendule.
Kumele ucabange ngempilo yakho. Kungenzeka ukuthi ungathola i- abs flat uma ukwazi ukuthatha amafutha omzimba wakho emazingeni aphansi - kodwa kuthiwani uma lokho kudinga ukuzivocavoca okwengeziwe noma ukugxila ngokweqile ekudleni kwakho kunokuthi unesikhathi noma amandla? Uma kunjalo, kungase kudingeke ukhohlwe ngokuthola i-abs flat futhi ulungise imigomo yakho ukuze ifanelane nendlela ohlala ngayo.
Kufanele Usayenza Ab Ukuzivocavoca?
Ungase uzibuze ukuthi kukhona yini iphuzu ekwenziweni kokuzivocavoca okuhlosiwe manje ukuthi uyazi ukuthi ngeke kusize ukunciphisa amafutha azungeze isisu sakho.
Yebo, usafuna ukusebenzisa i-abs wakho ( ingqikithi yakho yonke, eqinisweni) kodwa mhlawumbe hhayi ngokuhamba okuvamile njenge-crunches nokuhlala-ups.
Indlela engcono kakhulu yokwenza lokhu ukusebenzela imisipha eminingi ngesikhathi esifanayo ukwakha amandla nokuzinza, futhi ushise amakholori amaningi ngesikhathi sokuzivocavoca kwakho. Uma kuziwa ku-abs yakho, kunamakhono amaningi namathuluzi ongawasebenzisa ukuqinisa ingqikithi yakho ngezinyathelo ezishintshayo.
Enye yamathuluzi amahle kakhulu ongayitshala kuyo ibhola lokuzivocavoca elingasetshenziselwa izinyathelo ezihlukahlukene ezifana nalezi ezivezwe kulokhu okusemqoka. Ngenxa yokuthi kufanele uzinze umzimba wakho ebhola, usebenzisa amaqembu amaningi ama- muscle kunama-exercised ab abendabuko.