Njengoba ulahlekelwa isisindo ungase ubone ukuthi isisindo asiveli esisu sakho ngokushesha njengoba livela kwezinye izindawo zomzimba wakho. Uma ufuna ukuqeda ama-belly fat noma isisu somzimba, ungase ulingeke ukuba usebenzise ama-exercises ab . Phela, kunengqondo ukuthi ukwenza umsebenzi wokuzivocavoca kungasiza ekuqedeni amafutha lapho. Njengoba kunengqondo njengoba lokho kuzwakala, akusebenzi nje ngaleyo ndlela, into esiye yaboniswa ngale minyaka njengoba sizama ukuphuma kulo mbono wokunciphisa indawo .
Ngakho-ke, ngenkathi ungenakulindela ukuqeda ama-belly ngama-ab exercises, ukuphakamisa izisindo zomzimba wonke kungakusiza ukulahlekelwa ngamafutha esiswini. Kwesinye isifundo, abacwaningi balandela iqembu labesifazane abaphakamisa izisindo kathathu ngesonto amasonto angu-16. Ekupheleni kwalesi sikhathi, labesifazane banciphisa kakhulu amathumbu omzimba (kanye namafutha omzimba jikelele) kanye namandla engeziwe kanye nemisipha. Kuyacaca ukuthi ukuqeqeshwa kwamandla akugcini nje ngokufaka isandla emzimbeni ongcono, kodwa phakathi kwesigaba esiphakathi.
Phakamisa isisindo
Uma ungaphakamisi izisindo manje, asikho isikhathi esingcono sokuqala. Ukulandela isimiso somzimba esincane esilula izikhathi ezimbili kuya kwesithathu ngesonto kuzokubeka endleleni efanele, futhi lezi zinsiza zizokusiza ukuthi uqalise.
Ukusebenza
- Umsebenzi Wokuqala Wokuqala
- Ukuzivocavoca umzimba wonke okuphakathi
- Ama-Supersets asethuthukile
- Ukusebenza okwengeziwe
Amandla Okuqeqesha Amandla
- Ungaqala kanjani Ngokuqeqesha Amandla
- Isisindo sokuqeqeshwa 101
- Amaviki akho okuqala ayisithupha okuqeqesha amandla
Ukudla nokuzivocavoca
Ukulahlekelwa kwesisindo esikhulu kunamaqembu amabili:
- Abantu abadla ukulahlekelwa isisindo .
- Abantu abazivocavoca umzimba .
Zomi zombili yizimpendulo ezinhle, kodwa uma ufuna ukukhomba ngokuqondile ama-belly fat, kuzodingeka wenze kokubili.
Ukuzivocavoca yiqiniso, isihluthulelo sokushisa ama-khalori amaningi kulo lonke usuku futhi uvuselele imetabolism yakho . Ukubeka lokho kanye nokudla okunempilo, okuphansi kwekhalori kungakunikeza ingxube yakho yebuck yakho, ikusize ukukhomba ukuthi u-ab obunzima obunenkani.
Lokhu kwakuyisiphetho esivela esicwaningweni esithile lapho abahlanganyeli abakhulu behlukaniswa ngamaqembu amabili. Iqembu elilodwa lidla ukulahlekelwa isisindo, kanti enye yokudla okuhlangene nokuzivocavoca. Ekupheleni kwesifundo, iqembu elabili lokudla nokuzivocavoca linciphisa amafutha amaningi kunesinye isigaba.
Shintsha Ukudla Kwakho
Ngisho nezinguquko ezincane ekudleni kwakho zingenza umehluko uma uzama ukunciphisa isisindo, ngakho-ke ungabi nomuzwa wokuthi kufanele ulandele ukudla okuqinile noma uqede wonke amaqembu okudla. Ngezansi kukhona izinsiza ezimbalwa ngezindlela ezilula ongasika ama-khalori:
- Amathuluzi Okushintsha Ukudla Kwakho
- Ukwakhiwa Kwezempilo Okunciphisa Amakholori
- Indlela Yokupheka Ukunciphisa Isisindo
- Amathiphu wokupheka ukusika ama-calories
- Indlela Yokwenza Ukudla Okunempilo Nokusebenzisa Ukuzijabulisa Kakhulu
Qala Ukuzivocavoca
Uma ungewona umculi wokuzivocavoca, isizathu esisodwa singase sibe ngoba awuchithe isikhathi ukwenza izinto ozijabulelayo. Enye indlela eqinisekile yokunqamula ukuzivocavoca ukuhlela ukusebenza okuzondayo. Qala lula futhi kulula ngokuhamba, ukubhukuda, ukwelula, yoga noma ukuqeqeshwa kwamandla ayisisekelo. Lemibono yokufundisa kanye namathiphu ingasiza:
- Ukuzivocavoca kanye nezinhlelo zokulahlekelwa kwesisindo
- Umqambi Wokuqala
- Umsebenzi wokuqala weBhola
- Thola ukugqugquzelwa
Ukuzivocavoca okuningi
Akungabazeki ukuthi noma yikuphi ukuvivinya umzimba okukuhle kuwe, kodwa uma wenza ngokwengeziwe, u-fat more ungayilahla. Ucwaningo oluthile, abacwaningi balinganisa amafutha esiswini kubantu abathintekayo ngokwezindlela ezahlukene zokuzivocavoca. Iqembu elisebenza kakhulu (cishe amaminithi angu-200 ngesonto) futhi ngamandla kakhulu (amaphesenti angu-80 kuya kwangu-95 wezinga eliphezulu lenhliziyo) lalahlekelwa amafutha amaningi esiswini.
Ukuqapha
Izindaba ukuthi kufanele usebenze isikhathi eside futhi unzima kakhulu ukuqeda ama-belly mhlawumbe akuyona izindaba ezinhle ozitholile maduzane, ikakhulukazi ngoba abaningi bethu balwela ukuthola ngisho nesilinganiso esincane sokusebenza okuphakanyisiwe-into emayelana nemizuzu engama-30 umsebenzi olinganiselayo ngosuku. Ngaphezu kwalokho, akusibo bonke abahlomile, mhlawumbe emzimbeni noma engqondweni, ngenxa yokuqina okukhulu, okuvame ukusebenza komthelela omkhulu.
Ngakho-ke, wenzenjani uma ufuna ukunciphisa amafutha omzimba wakho, kodwa awulungele ukubhalisa amahora wokuzivocavoca okukhulu? Qala lapho ukhona futhi wakhe kusukela lapho. Akekho oqala ukwenza umsebenzi omkhulu wokuzivocavoca. Kuthatha isikhathi ukwakha amandla, isimo, nokukhuthazela. Qala ngalokho ongayisingatha futhi wakha kusukela lapho.
Indlela Yokwakha Isikhathi Sakho Sokuzivocavoca Nesisindo
- Engeza isikhathi emsebenzini wakho-Uma uqala, gxila ebude bokusebenza kwakho. Sebenza ngezinga elilinganisako bese ukwandisa isikhathi sokuzivocavoca njalo ngesonto imizuzu emihlanu kuya kwezingu-10 uze ukwazi ukusebenza ngokuqhubekayo imizuzu engama-30. Ungase uqale ngento efana nale Workout Cardio Workout noma, ukuze uthole isiqondiso esengeziwe, le Nhlelo ye-Jumpstart Workout Program
- Ukwandisa amandla-Engeza ukuqhuma okusheshayo kwejubane noma ukumelana nokusebenza kwakho noma usebenze ngokusheshisa kunakho okwenza njalo. Zama lo msebenzi wokuvala isikhashana esingu-Beginner 2 ngomqondo wokuthi lokhu kusebenza kanjani.
- Ukwandisa imvamisa yakho-Engeza usuku lwe-cardio ngemuva kokuzivocavoca ngamasonto amabili kuya kwamathathu.
- Hlukanisa ukusebenza kwakho-Ungakhohlwa, ungahlukanisa ukusebenza kwakho ngenkathi uthole izinzuzo ezifanayo njengomsebenzi oqhubekayo.
Ukuqeqeshwa Kwesikhashana
Ukuqeqeshwa kwesikhashana kuhle ngokukhipha amakholori nokuqinisa ukukhuthazela, kodwa kuyindlela enhle yokukhomba amanye amafutha esiswini. Ucwaningo oluthile, abacwaningi baqhathanisa nokuzivocavoca ngesikhathi sokuzivocavoca futhi base bethola ukuthi umzimba ulahlekelwa amanye amafutha esiswini lapho wenza ukuqeqeshwa kwesikhashana.
Lokho akusho ukuthi ukuzivocavoca umzimba okunamandla akubalulekile noma ukuthi kufanele wenze ukuqeqeshwa kwesikhashana sonke isikhathi. Kodwa-ke, ukungeza izikhathi esimisweni sakho ngeke nje kukunike imiphumela engcono, kuzokusiza ukuthi ushaye umkhawulo wakho futhi ugcine ukusebenza kwakho kube mnandi kakhulu.
Qalisa Manje
Zama le mibono ngokungeza izikhathi esimisweni sakho:
- Ngesikhathi sokuzivocavoca kwakho njalo, engeza ukuqhuma okufishane kwamatshumi amathathu kuya kwahlanu. Sebenza kanzima ngangokunokwenzeka uma usukwazi (cishe u-30 noma ngaphezulu imizuzwana), wehlisa futhi ululame ngokuphelele ngaphambi kokungena esikhathini esilandelayo.
- Dala ukuhamba kwesikhathi sokuhamba / ukugijima. Enye iminithi eyodwa yokuhamba ngamasekhondi angu-30 okukhuphuka noma ukuphakama kwezintaba. Phinda amaminithi angu-20 noma ngaphezulu.
- Zama ukusebenza kwe-Cardio Coach noma ezinye izinhlelo zokusebenza ze-MP3 interval. Uchungechunge lweCardio Coach lungenye yezindlela zokusebenzisa i-MP3 player yakho ukuze usebenze isikhathi esithile.
- Khetha kusuka kulezi zinsuku zokusebenza:
Uma wenza ukuqeqeshwa kwesikhashana esiphakeme, okusho ukuthi usebenza ezingeni lesishiyagalombili kuya kulesishiyagalolunye ekucaleni kwekhono lokuzikhandla , ochwepheshe batusa ukugcina amaseshini akho cishe cishe amabili ngesonto ukugwema ukudlula noma ukulimala. Njengoba udala ukukhuthazela namandla, ungase ukwazi ukwengeza ukuqeqeshwa kwesikhashana emsebenzini wakho wokuzivocavoca.
Ukuqeqeshwa kweCardio and Strength
Ufunde ukuthi ukuqeqeshwa kwesikhashana noma ezinye izinhlobo zokuvuthwa kwe-cardio kungasiza ekunciphiseni amafutha omzimba nokuthi ukuqeqeshwa kwamandla nakho, ngakho-ke kunengqondo ukuthi kuhlanganise kokubili isimiso sakho samasonto onke kungasiza ekunciphiseni amafutha esiswini nakakhulu.
Ucwaningo olulodwa luqinisekisile lokhu ngokulandela abasebenzisa umzimba abaqeqeshe amandla ezinsuku ezintathu nezinsuku ezintathu ze-cardio ngesonto. Uma kuqhathaniswa leli qembu neqembu le-cardio-kuphela, abacwaningi bathola ukuthi iqembu elihlangene lanciphisa amafutha amaningi wesisu futhi landa izicubu zabo ezinamahloni ezinomzimba.
Qalisa Manje
Kunezindlela ezihlukahlukene zokusetha isimiso se-cardio namandla, kufaka phakathi:
- Okunye okusebenzayo-Ukwenza ukuqeqeshwa kwe-cardio nokuqina ngezinsuku ezahlukene kukuvumela ukuba ugxile amandla akho futhi uqaphele ekusebenzeni ngalunye.
- Izindlela zokuhlukanisa-Enye indlela ukuhlukanisa ukuzivocavoca kwakho futhi wenze i-cardio ekuqeqeshweni kokusa nokuqina emini, noma ngokufanayo.
- Hlanganisa nokusebenza -Uma ungenayo isikhathi esiningi, enye inketho ukwenza ukuqeqeshwa kwe-cardio nokuqina emisebenzini efanayo.
Lapho uhlela isimiso sakho, kungase kudingeke uzame ukuthola isimiso esikusebenzelayo. Khumbula nje, awufuni ukusebenza imizimba efanayo izinsuku ezimbili ngokulandelana, nakuba ungenza i-cardio ngezinsuku ezilandelanayo.
I-Routine yesampula
Usuku Loku-1: Umsebenzi Wokuqeqeshwa Wokungena
Usuku 2: Amandla Amandla Aphelele
Usuku lwesithathu : I- Carore Buster Carter
Usuku lwesine: Ukuphumula noma ukukhanya kwe-Cardio
Usuku 5: 30-Minute I-Cardio ne- Upper-Body
Usuku lwesi-6: Ikhaya le-Cardio ne-Body Body Low
Funda kabanzi mayelana nendlela yokusetha uhlelo oluphelele .
Ingabe Ab Ukuzivocavoca Ngokulinganisela
Uma ucabanga ngokunciphisa ama-belly fat, into yokuqala efika engqondweni mhlawumbe i-ab exercises. Ngokufanayo, yiziphi okufanele uyenze ukuze ususe la mafutha?
Iqiniso liwukuthi, ukuzivocavoca kwe-ab kungaba yinto ebaluleke kunazo zonke oyenzayo, nakuba ukuqinisa i-abs yakho kubaluleke kakhulu njengamanye imisipha emzimbeni wakho. Isihluthulelo sokulahlekelwa yi-fat belly, noma kunjalo, sithinta kakhulu ukushisa ama-khalori amaningi kunokudla nokuvumela umzimba wakho uphendule kulokho.
Ngamanye amazwi, awukwazi ukwenza ama-ab okuzisebenzisa ngamathemba wokunciphisa ama-belly fat. Lokho kusho ukuthi kusadingeka ukuthi usebenze i-abs yakho, kodwa kungcono ukugxila kwi-cardio, ukuqeqeshwa kwamandla nokudla kwakho ukuze uthole imiphumela emihle.
Uma usebenza nge-abs yakho, ubaphathise njenganoma iyiphi enye inhlangano yezinsizwa-inselele yona ngemisebenzi embalwa, ekhethwe kahle, yenza ama-2 kuya kwethathu amasethi we-10 kuya ku-16 aphinde abuye abanike usuku lokuphumula phakathi kokusebenza.
Ungakhohlwa, kunezinhlobo zomzimba umzimba wonke osebenza nge-abs ngenkathi ubheka ezinye imisipha, okugcina isikhathi futhi kwenza ukusebenza kwakho kusebenze ngokwengeziwe. Ungathola lezi zivivinyo eziyinselele ekusebenziseni okuyisisekelo okulandelayo:
- I-Dynamic Abs
- Ukuzivocavoca okuyiBhola
- Ukusebenza Okuyinhloko Okuphelele
- Ukusebenza okuningi okungu-Ab
Yidla okuningi okusanhlamvu okuphelele
Izithelo zonke ziwumthombo omkhulu we-fiber futhi zifakazelwe ukusiza ukunciphisa ingozi yesifo senhliziyo. Okwenza kube ngcono nakakhulu ukuthi bangasiza ekunciphiseni amafutha eduze nesisu.
Esinye isifundo, abacwaningi balandela iqembu lamadoda nabesifazane abakhuluphele. Amadoda nabesifazane babekwa amaqembu amabili ngezikhathi ezithile: Omunye utshele ukuthi athole konke okusanhlamvu okusanhlamvu okusuka kuhlamvu olulodwa kanye nolunye ukugwema ukudla okugcwele okusanhlamvu. Iqembu eligcwele-okusanhlamvu lalahlekelwa amanye amafutha omzimba azungeze i-abs kunezinye iqembu.
Qalisa Manje
UMkhandlu Wezolimo Zonke Ukhuthaza ukuthi amadoda nabesifazane bathole ubuncane bezinhlamvu eziyisikhombisa eziyisikhombisa ngosuku, kuyilapho amadoda kufanele ahlose amahora amane kuya kwangu-8. Uma ungenayo isamba sakho sokudla esisetshenzisiwe-ngezandla, ngezansi kukhona izibonelo zezinhlamvu ezigcwele ezizogcwalisa izidingo eziyisisekelo:
- Abaqaphi abahlanu bekolweni
- Ipakethe eyodwa ye-oatmeal esheshayo
- Izinkomishi ezintathu ze-popcorn eveziwe
- Ikhefu lesigamu se-rice okusanhlamvu okuphekiwe
- Ikhefu lesigamu se-pasta ephelele ephekiwe
Ungase futhi uzame ezinye zezinhlamvu eziningi ezingavamile. Esikhundleni se-rice yakho evamile, zama i-quinoa noma wengeze amajikijolo enkolweni kusaladi lakho. Ungafunda kabanzi mayelana nezinketho zokudla okusanhlamvu ngalezi zinsiza:
- Ukuqonda konke okusanhlamvu
- Zonke izinkwa zokudla nezinhlamvu
Phuza Iwayini-Kodwa Yincane Kancane
Ukusetshenziswa kwewayini okulinganayo kunezinzuzo ezithile zezempilo, kufaka phakathi ukwanda kwe-cholesterol enhle. Enye inzuzo engase ibe yindawo engezansi.
Kwezinye izifundo, abacwaningi bathola ukuthi abaphuza iwayini ngokulinganisela babonisa ukuqongelela okuphansi kunazo zonke kweziphuzo eziphuzwayo phakathi kwabaphuza. Abaphuza utshwala nabantu abaphuza kakhulu, kodwa banamafutha amaningi esiswini.
Uma ungaphuzi, lokho akusho ukuthi kufanele uqale. Utshwala uneza amakholori engeziwe ekudleni kwakho, ngakho ukuzinquma kungasiza ekulahlekeni kwesisindo.
Uma uphuza, nokho, yisikhathi esihle sokuhlola imikhuba yakho futhi uyishintshe ukuze ube nempilo enhle. Ukuphuza ingilazi eyodwa noma amabili yewayini kungakhonza kangcono kunokuba utshwala obunzima, ikakhulukazi uma ubheka isisindo sakho. Khumbula ukuphuza njalo ngokuziphendulela.
Imithombo
Katcher, Heather I, et al. Imiphumela ye-okusanhlamvu konke-eyabangela ukudla kwe-hypocaloric ezinsweni zezinhliziyo eziyingozi emadodeni nakwabesifazane abane-syndrome ye-metabolic. Am J. of Clin. I-Nut, Umq. 87, 2008.
Slentz, uCris A., et al. Ukungasebenzi, ukuvivinya umzimba, kanye namafutha angama-visceral .. J Appl Phys. 99, 2005.
I-Trapp, EG, et al. Imiphumela ye-high-intensity yokuqeqeshwa kokuvivinya umzimba ngokukhululeka kwamafutha nokuzila ukudla kwama-insulin. I-Int J. ye-Obesity 32, 2008.
UVadstrup, ES, et al. Umjikelezo wesikhumba ngokuphathelene nomlando wemali kanye nohlobo lwotshwala. IntJ of Obesity (2003) 27, 238-246.
Wena, Tongjian, et al. Imiphumela ye-Hypocaloric Diet nokuqeqeshwa kokuzivocavoca nge-Inflammation ne-Adipocyte Lipolysis kuma-Women's Postmenopausal Obese. J. Clin Endo & Met, 89 (4).