Amantombazane, sekuyisikhathi sokukhipha isisu sakho sebele? Ingabe i-waistline yakho iyanda ngaphezu kokulawula kwakho? Uma impendulo inguyebo, awusodwa. Amadoda avame ukubamba isisindo esiphakathi kwawo futhi ezama ukuthola indlela engcono kakhulu yokuqeda ama-belly angaba inselele ngoba ochwepheshe bavame ukungavumelani. Njengoba ungalindela, uhlelo oluhle lokunciphisa isisu sakho luhilela ukudla nokuzivocavoca.
Kodwa lokho okungalindelekile ukuthi uhlelo lwakho kufanele luqale ngokuya kudokotela wakho.
Kungani Ulahla I-Belly Fat?
Uma ukwedlula ngokweqile, ukunciphisa usayizi wakho womzimba jikelele cishe umqondo omuhle. Kodwa amafutha esiswini kufanele afakwe ukunakwa okukhethekile. Ucwaningo lubonise ukuthi ukugcina amafutha esiswini kungabangela inkinga enkulu empilweni yakho. Ucwaningo oluningi luye lwabonisa ukuhlangana phakathi kwesikhumba sokukhula esikhuphukile kanye nengozi ephakeme yesifo senhliziyo nezinye izimo, kuhlanganise nesifo se-metabolic kanye nohlobo lwesibili lwesifo sikashukela.
Ngakho-ke mkhulu kangakanani omkhulu kakhulu? Uma ulinganisela isisu sakho ngaphezu kwe-hipbones yakho futhi isilinganiso sakho singaphezu kwamasentimitha angu-35 (ama-intshi angu-35 kwabesifazane) bese usengozini eyengeziwe yezimo ezithile, ngokusho kweNational Institutes of Health. Ucwaningo olulodwa lwalubonisa nokuthi izilinganiso ezinqeni eziphansi ngamasentimitha angu-33 kumadoda kanye namasentimitha angu-28 kwabesifazane zingasetshenziswa ukusiza ukubona abantu abasengozini enkulu yesifo senhliziyo.
Ucabanga ukuthi usuke ungena esikhwameni uma ungeqile ngokweqile? Cabanga futhi! Ngisho noma i-BMI yakho ivamile, ezinye izifundo zisho ukuthi ukubamba isisindo esingaphezu kwesisindo sakho kungase kube inkinga, ikakhulukazi njengoba sikhula. Ukuhlolwa kwamadoda nabesifazane abangaphezu kuka-100 000 abaneminyaka engama-50 nangaphezulu babonisa ukuthi kungakhathaliseki ukuthi yi-BMI, ukuphakama kwesisindo esikhuphukile kuhlotshaniswa nenengozi enkulu yokufa kubantu abadala.
Yiqiniso, isisindo sakho esisodwa sinesilinganiso esisodwa esisodwa udokotela wakho ozolisebenzisa uma ehlola ingozi yakho yonke yezimo ezahlukene zezokwelapha. Kodwa uma wena nodokotela wakho ninqume ukuthi amafutha e-belly akubeka engozini ephakeme yesifo senhliziyo noma ngisho nokufa, khona-ke kungase kube nesisusa esikudingayo ukuze ususe igulane lakho.
Izindlela Ezinhle Zokunciphisa I-Belly Fat: Ukudla nokuzivocavoca
Ngakho iyiphi indlela engcono kakhulu yokunciphisa leso sibeletho sebhiya? Akumangalisi ukuthi isixazululo sidinga ukunakekelwa kokubili kokudla nokuzivocavoca. Kodwa iyiphi ingxenye ebaluleke kakhulu?
Ucwaningo oluthile lwamuva lubonisa ukuthi ukuzivocavoca kudlala indima ebaluleke kakhulu ekulondolozeni isisu esiqinile. Ucwaningo oluthile lwaveza umsebenzi we-aerobic njengesici esiyinhloko. Abacwaningi bathola ukuthi amadoda ayenamazinga aphakeme kakhulu wokuqina komzimba (okubizwa nangokuthi ukuqina komzimba) kwakungenzeka ukuthi abe nemikhakha ehamba phambili, ngisho noma lawo madoda ayedlula ngokweqile.
Kodwa-ke, lokho akusho ukuthi kufanele usebenzise ukuzivocavoca njengesizathu sokunganaki ukudla kwakho. Awunakudla noma yini oyifunayo futhi usalindela ukulahla isikhathi sakho. Umlobi wezincwadi kanye nesazi sokulahlekelwa amafutha uTom Venuto uthi enye yeziphambeko ezivame kakhulu zokuqeqeshwa ezenziwa ngamadoda ukunganaki ubuhlobo obubalulekile phakathi kokudla nokuzivocavoca ekufinyeleleni imigomo yokulahlekelwa isisindo.
U-Tony Schober ongumqeqeshi weChalorie uyavuma. Uthi ukudla okunempilo kubalulekile nokuthi abantu abafuna ukulahlekelwa ngamathumbu omzimba kufanele badle amaprotheni amaningi . Incwadi kaTom Venuto, Burn the Fat, Yondla i-Muscle , inikeza umhlahlandlela owusizo wokwakha uhlelo lokudla lomuntu siqu oluphakeme kwamaprotheni futhi olugcwele ama- carbs enempilo namafutha abalulekile ukuze afinyelele isisindo esinempilo.
Ukuzivocavoca Okuhle Kokuqeda I-Gut yakho
Umqeqeshi wezempilo waseNew York uMat Griffin usebenza esikoleni sokuzivocavoca lapho amakhasimende amaningi kakhulu amadoda. Uthi ukuthola umzimba omzimba kudinga inhlanganisela yokuqeqeshwa kwenhliziyo nokuphakamisa izisindo. "Ukuxuba ukuqeqeshwa kwesisindo kanye ne-cardio kugcina umzimba uqagela futhi uphendule ekucindezelekeni okufakwe kuso." Bobabili uGriffin noSchober bathi ukuqeqeshwa kwesikhashana esiphezulu (HIIT) kusebenza ngokukhethekile ekutshiseni amafutha kanye nokubhebhetheka emanzini.
Ngakho-ke lokhu kusho ukuthi kufanele uzinaki lezo zindwangu ezithandwayo zesisu? Hhayi kahle, kusho uGriffin. "Ukuthola i-abs enkulu kungaphezu nje kokwenza i-group of sit ups." Uthi ukuqeqesha esiswini kufanele kuhileleke umzimba wonke. Ukhuthaza ukuqeqeshwa okusebenzayo kumaklayenti akhe. "Ukuqeqesha okuyinhloko okufaka ukuhamba komzimba wonke kuhambisana nokuphila kwansuku zonke," usho kanje. Ukhetha ngokukhethekile ukuqeqeshwa kukaPilates noGyrotonic kwamadoda afuna ukuthola i-abs esicacile.
Uma ungenakho ukufinyelela ku-gym, kunezinye izivivinyo ezingasiza ekunciphiseni isisu sakho futhi eziningi zazo zingenziwa ekhaya. "Ukuzivocavoca kwePlank kuyindlela ephumelelayo yokuqinisa yonke imisipha engqondweni yakho," kusho umqeqeshi weBraan Martin, uCSCS. UMartin uye waqeqesha abadlali abaningi futhi wathi "iplanki isebenza ngezimbangela eziningi ngesikhathi esisodwa.
Njengamanje, uMartin usebenzisa umkhiqizo obizwa ngokuthi uStealth Core Trainer namakhasimende akhe. Umqeqeshi we-plank-basebenzisa umsebenzisi nge-smartphone imidlalo ye-hard work ab. Ibhodi elingalingani kahle libeka umzimba wakho endaweni engazinzile okuye kwasetshenziselwa ukufinyelela amathekisthi kanye namaphuzu. Akukona kuphela ukuthi uhlelo lomdlalo lukhumbuza ingqondo yakho, kepha ukuqiniswa okudingeka ukwandise amaphuzu emdlalweni kusiza ukukhipha ingqikithi eqinile.
Ngaphandle noma ngaphandle komqeqeshi we-Stealth, noma ubani angaqala uhlelo lweplanethi ekhaya. "Amapulangwe angenziwa nsuku zonke," kusho uMartin, "ngoba umgogodla uthola ngokushesha." Sincoma ukuqala ngamasekhondi angu-30 abaqalayo futhi usebenze ngendlela yakho kuze kube imizuzu emithathu ngosuku. Ukuze uthole imiphumela emihle, noma kunjalo uthi namanje wenze ukusebenza komzimba okugcwele okungenani imizuzu engu-30 kwezinsuku ezingu-3-5 ngesonto kanye nohlelo olunomsoco. "
UGriffin uyavuma, egcizelela ukubaluleka kohlelo olunzulu lokulahlekelwa isisindo nokuqeda amafutha esiswini. Akukhona nje ngokudla noma mayelana nokuzivocavoca. Ukunciphisa i-waistline yakho kungathinta impilo yakho ende. Thatha isikhathi sokukhuluma nodokotela wakho, futhi uthuthukise uhlelo lokuphila konke okunempilo nokuzivocavoca ngamandla ukuze uthole ukuqina futhi uhlale uphelele impilo.
> Imithombo:
> U-Alan J. Flint, u-Kathryn M. Rexrode, uFrank B. Hu, uRobert J. Glynn, uHervé Caspard, uJoan E. Manson, uWalter C. Willett, u-Eric B. Rimm. "Inkomba yomzimba womzimba, isisindo somzimba, kanye nobungozi bokugula kwesifo senhliziyo: Umuntu ozofundwa phakathi kwabantu nabesifazane." Ukukhuluphala Kwesisindo Nokuzilolonga Kwemitholampilo NgoJulayi 2010.
> Eric J. Jacobs, PhD; et al. "Ukunqamuka Kwamaqhawe Nokuthi Zonke Izinto Zibangela Ukufa Kweqembu Elikhulu E-US." I-JAMA Internal Medicine Agasti 2010.
> Mayo, Melissa J. Grantham, Justin R. Balasekaran, Govindasamy. "Ukulahlekelwa Isisindo Okunciphisa Izisindo Ukunciphisa Ukunciphisa Ukunciphisa I-Breast Fat." Imithi & Isayensi Yezemidlalo Nokuzivocavoca February 2003.
> U-Rosane Ness-Abramor, MD, uCaroline M. Apovian, "Ukulinganisa Kwemigqa Yokulinganisa Emisebenzini Yomtholampilo." Ukudla okunomsoco ku-Clinical Practice August > 2008.
> Wong, uSyzy L.Katzmarzyk, uPeter T. Nichaman, iSonto likaMilton Z., uThimothewu S Blair, uSteven N Ross, uRobert. "Ukuzivocavoca kwe-Cardiorespiratory kuhlobene ne-Lower Abdominal Fat Independent ye-Body mass Index." Imithi & Isayensi Yezemidlalo Nokuzivocavoca February 2004.