Izinto Okumele Zihlole Uma I-Belly Yakho Ingagcwaliseki
Abantu abaningi benza imisebenzi yama- Pilates nezinye izinto zokusebenza ukuze bathole i-abs flat. Ngesinye isikhathi, kungakhathaliseki ukuthi wenzani, awukwazi ukuthola isidumbu sakho ukuze ungene ngesikhathi sokuzivocavoca, futhi akubukeka sengathi uyigugu uma ungaboni. Kuyadabukisa ukusebenza kanzima futhi ungatholi isisu esisendlini.
Ama-exercises e-Pilates amnandi nge-abs flat, ngakho-ke uma ngabe wenza i-Pilates yakho kahle futhi isisu sakho sisalokhu siphume ngaphandle, ungase ulingeke ukuyeka uphinde uhambe embhedeni.
Ngaphambi kokwenza, bheka ezinye izimbangela ezikhona (ngaphandle kwezibeletho ezibuthakathaka).
Izinto Ezinhlanu Ezizithola Ngendlela Yesisu Esisha
Uma izimpawu zakho ziphikelela, kufanele uthintane nodokotela wakho wezempilo. Lezi akuzona izincomo zezokwelapha. Kodwa uma ngezikhathi ezithile uhamba ngezigaba lapho ungeke ukwazi ukuthola i-abs yakho ukuze ungene kuyo, lezi ezinye zezimbangela eziqondile nakwezinguquko ezilula zokungaziphathi kahle.
1. Ukudla kakhulu ngaphambi kokusebenza
Kunomugqa omuhle phakathi kokudla okwakamuva okwanele ukuba ube namandla okuzivocavoca futhi ugcwele kakhulu. Awunakudli kakhulu futhi uthole isikole esikhulu ku-abs.
Yini okufanele uyidle ngaphambi kweP Pilates ? Impendulo emfushane kakhulu yokuthi abantu abaningi bancike emgqonyeni omncane, into enamaprotheni amancane, amafutha enempilo , noma ama-carbohydrate aqinile. Hlala kude noshukela olulula njengalabo abasendaweni ye-soda namaswidi. Bangela ukuba ushukela wegazi lukhuphuke futhi luye phezulu kakhulu.
Yidla isiphuzo sakho isikhathi eside kakhulu ngaphambi kokuzivocavoca, kanye nokudla kahle impilo yonke imini. Ukuze uthole isiphuzo, amantongomane ambalwa angenye yezinqumo ezivame ukubikwa, njengama-protini smoothies. Yiqiniso, kufanele ube yijaji lezinga lokuzikhandla langempela lokusebenza kwakho nokuthi yini oyidingayo ngempela.
2. Ukwenza i-Pilates Ibonisa Ngokungaqondile
Abantu abaningi bafunda ukwenza ama-sit-ups futhi bahlukumeze kabi. Kungenzeka ukuthi ufunde ukuzenza ngendlela eyenza i-rectus i-abdominis muscle, iyenze ibe yi-pooch ngaphandle phakathi nokuba ngumzimba omuhle, omude, oguquguqukayo. Izindlela eziningi zokuguqa phambili ePilates zizokunika i-abs enhle uma wenza kahle. Kodwa uma wenza njengama-crunches ngeke uthole amandla angempela oyinhloko oyifunayo, futhi isisu sakho sizoqina. Uma ucabanga ukuthi lokhu kungase kube inkinga yakho, funda ukuthi ungadonsa kanjani u-abs futhi usebenze ekulungiseni ifomu lakho. Khona-ke, sebenzisa ukuphakama kwesiqubu sePilates .
3. Isisindo samanzi
Ukugcina amanzi kungakwenza ubheke futhi uzizwe ungcono kunakho. Inani lamanzi amangqamuzana akho alondolozayo linokuningi okwenziwe ngokulingana kwe-sodium ne-potassium emzimbeni wakho wegazi. Usawoti obuningi (sodium), isiqalekiso sokudla kwesimanje, ngokuvamile kuvame ukuba imbangela elula kakhulu yesisindo samanzi ukulungisa.
Ama-hormone aguquguqukayo angabangela nokuzuza kwesisindo samanzi. I-PMS, isibonelo, idume ngokubangela ukugcinwa kwamanzi. Ngisho noma ugcina amanzi, kusadingeka ukuthi uhlale unamanzi ngokuphuza amanzi amaningi ahlanzekile. Ukuphuza amanzi okwanele kuzokusiza amaminerali akho okulinganisela emzimbeni wakho njenge-sodium ne-potassium futhi agcine umfutho wegazi.
4. Ukuvimbela kwesisu
Ukuvimbela izinkinga zokugaya ukudla kuyinkinga kubantu abaningi. Ukuqotshwa, igesi, nokungahambisani kokudla konke kuhlotshaniswa ne-bloat.
5. Amafutha
Kuyiqiniso ukuthi amafutha angaphezulu kwe-abs azowafihla futhi ahlinzekwe nxazonke esiswini, ngakho isisu ngeke sibonakale sinyama. Kodwa lokho akusho ukuthi awukwazi ukudonsa u-abs wakho. Uma unama-inches ambalwa nje wamafutha ngaphezulu kwe-abs yakho, kufanele ukwazi ukukhipha ukungena kwakho futhi ubone umehluko omkhulu uma wenza.
Yiqiniso, uma wenza i-Pilates futhi uthola i- abs enkulu , ungase ufune ukuwabonisa ngokulahlekelwa isisindo nokuwaveza.
Ukwaziswa ukuthi ukulahlekelwa kwesisindo kwenzeka kuwo wonke umzimba. Ukunciphisa i-spot kuyinganekwane, ngakho-ke qhubeka usebenza ngokulinganisela.