Uma ufuna ukulahlekelwa yi-fat belly, ngokuqinisekile awuyedwa. Kwabaningi bethu, ukususa amafutha amaningi ngokweqile yinto esiyisebenzele, mhlawumbe iminyaka, kuphela ukuthola ukuthi akulula njengokwenza amanye ama- crunches noma i-cardio ejwayelekile.
Kunezinhlobo ezahlukene ze-fat belly okumelwe sibhekane nazo: amafutha e-visceral namafutha angaphansi. Amanoni angama-visceral ahlala azungeze izitho futhi engaphansi kwemisipha yomzimba, kodwa ngamafutha esingakwazi ukugcoba abaningi bethu abakhathazekile ngawo.
Lokhu kungamafutha angaphansi kwesisu esilinda phezu kwesihenqo futhi, kwabanye, ngokuvamile afana ne-" muffin top " esabekayo.
Cishe uzwe ukuthi i-abs yenziwa ekhishini futhi, ngezinga elithile, kuyiqiniso. Kodwa-ke, ukuzivocavoca kuyisici esibalulekile kunoma yisiphi isimiso somzimba we-belly futhi kunezinto ezintathu ongaqala ukuzenza okwamanje ezosiza ekubhekiseni lokho okudumazayo kwesisu:
Ukuqeqeshwa okuphakanyiswe kakhulu kwe-interval (HIIT) , ukunyakaza kwenhlanganisela yomzimba , kanye nokuqeqeshwa kwamandla oqondile.
Kuhlanganisa zonke lezi ezintathu kule program yakho yokuzivocavoca izokunika ukuthi unqenqemeni oluthe xaxa uma kuziwa kumafutha ase-belly kanye nokuzivocavoca ngezansi kunezigaba ezintathu.
Nakhu okudingeka ukwazi ngaphambi kokuthi uqale.
I-HIIT ye-Belly Fat
Ukusebenza kwe-HIIT, ngencazelo, yenzelwe ukuthumela izinga lokushaya kwenhliziyo yakho , ukukususa endaweni yakho yokududuza lapho umzimba wakho kufanele usebenze kanzima ukuze uthole umoya-mpilo kumisipha.
Ngokusebenza kanzima ngezikhathi ezincane uyagudluza umzimba wakho futhi uphoqele umzimba wakho ukuba usebenzise amandla amaningi ukuthola umzimba wephethiloli.
Akukhona lokho kuphela, usebenzisa amandla amaningi ngemuva kokuzivocavoca ukubuyisela umzimba wakho esimweni saso esivele sikhona.
Konke lokhu kusho ukuthi ikhalori eyengeziwe ishisa yonke kodwa, ngisho nangcono, ukuqeqeshwa kwe-HIIT kubonakala kuhloswe ngamafutha esiswini ngokuqondile.
Esinye isifundo, eshicilelwe ku- Kinesiology , ochwepheshe baqhathanisa iqembu elilodwa labesifazane abalandela ukuqeqeshwa kwe-HIIT protocol ngamasonto angu-12 kubesifazane abenza i-cardio-intensity cardio.
Iqembu le-HIIT labhekana nokunciphisa okukhulu kwamafutha angaphansi kwesisu ngasekupheleni kwesifundo.
Ngokuqeqeshwa kwe-HIIT ufuna ukuqinisekisa ukuthi, okokuqala, wenza lolu hlobo lokuqeqesha izikhathi ezimbalwa ngesonto. Okuncane kakhulu kungabuyiselwa emuva, kubangele ukushisa, ukuqeqesha noma ukulimala .
Okwesibili, kufanele ube nesipiliyoni sokuzivocavoca ngaphambi kokuzama i-HIIT. Uma ungazange uvivinye ukuqeqeshwa kwesikhashana, qala ngehlelo lokuqala futhi kancane kancane usebenze ngendlela yakho kuze kube sekusebenzeni okukhulu.
Ingqikithi Yomzimba Yonke Ishukumisela I-Belly Fat
Ukuzivocavoca kwamandla omdabu njengama-squats nama-biceps curls kubalulekile ngendlela yabo, kodwa uma ufuna ngempela ukushisa ama-khalori amaningi namafutha we-belly, izinyathelo zamakhemikhali kufanele.
Izivivinyo ezinzima zihilela ukusebenza ngaphezulu kweqembu elilodwa lezinsimba ngesikhathi esisodwa. Isibonelo, i- squat ene-overhead press ihlanganisa eziningi zezintambo ze-muscle kunezinye zazo ezihamba zodwa. Lokhu akukona nje ukushisa ama-khalori amaningi ngoba usebenzisa amaqembu amaningi ama-muscle, iphakamisa izinga lakho lenhliziyo, elishisa ama-khalori amaningi.
Uma izicubu zomzimba ezibandakanya kakhulu, inhliziyo yakho kufanele isebenze kakhulu ukupompa igazi ne-oksijini emisipha. Yilapho ikhalori-ukushisa kwenzeka.
Njengobhonasi, izivivinyo ezihlanganisiwe nazo zithuthukisa ibhalansi yakho nokusebenzisana kanye nokuvumelana nezimo .
Ukuqeqesha Amandla E-Belly Fat
Izindlela ezihamba phambili zibalulekile ekuphakanyeni izinga lokushaya kwenhliziyo kanye namafutha akhulayo, kodwa ukuqeqeshwa kwamandla okusebenza amandla kunomphumela ohlukile emzimbeni. Ngokubili ukuqeqeshwa kwe-HIIT kanye nokuzivocavoca komzimba, ushisa amakholori amaningi ngesikhathi sokuzivocavoca futhi, nakanjani, ngemuva kokuzivocavoca njengoba umzimba wakho usebenza ngokuhamba kwesikhathi.
Ukuqeqeshwa kwamandla akusho ukushisa amakholori amaningi ngesikhathi sakho sokuzivocavoca, kodwa ukwengeza izicubu ezinomzimba ezinomzimba kunomthelela wesikhathi eside emzimbeni.
Ukuphakamisa izisindo akusizi nje ukuthi uqinise amandla emisipha nasemathambo akho, kungakhuphula umzimba wakho.
Isisulu sisebenza ngokweqile kunamafutha, ngakho-ke uma unayo, ama-calories amaningi umzimba wakho uvutha jikelele.
Futhi, nakakhulu, ukuphakamisa izisindo kungakusiza ukuvimbela ukuzuza kwesisindo esiswini esiswini njengoba ukhula.
Esinye isifundo se-Harvard School of Public Health, abacwaningi bathola ukuthi amadoda enempilo enza okungenani amaminithi angu-20 okuqeqesha ngesisindo athola isisindo esincane endaweni yesisu kunamadoda asebenzisa isikhathi esifanayo enza i-cardio.
Ukuzivocavoca Kwakho Okuthathu
Manje unamathuluzi amathathu ebhokisini lamathuluzi lakho lokusebenzisa, futhi lokhu kuhlanganisa kuhlanganisa zonke ezintathu ukuze kukunikeze umzimba ophelele kakhulu we-belly fatout. Yenza lokhu izikhathi ezingu-2-3 ngesonto, ubukele ukudla kwakho, futhi usendleleni efanele.
Kulo msebenzi, kunezingqikithi ezintathu. Umjikelezo ngamunye uhlanganisa uchungechunge lwe-HIIT lwamaminithi angu-4, uchungechunge lwezakhi zomzimba ezihlose amaqembu amaningi omzimba kanye namandla wendabuko ahambayo agcizelela amaqembu omzimba ngamunye.
Amathiphu nokuqapha
- Ukufudumala: Thatha okungenani amaminithi angu-5, ngaphezulu uma ukwazi, ukufudumala ngokuhamba kwemoto noma ukugijima endaweni, isinyathelo sokuthinta, njll. Lokhu kuzosiza ukulungisa ingqondo nomzimba wakho futhi uvikele umzimba wakho ekulimazeni.
- Qaphela ukuqina kwakho: Lokhu kuklanyelwe ukuba kube nokuzivocavoca okukhulu, ngakho kufanele uzizwe uphefumula ngesikhathi sezingxenye ze-HIT ze-Workout. Sebenzisa Isilinganiso Esenzakalayo Sokuqonda noma isilinganiselo senani senhliziyo ukuze ulandele ukuthi unzima kanjani futhi uthathe amakhefu amaningi uma kudingeka.
- Yeqa noma yikuphi ukuhamba okubangelwa ubuhlungu noma ukunganaki.
- Phakamisa isisindo : Ukuze usebenzise amandla, uzokwenza amaqoqo amabili okunyakaza ngalunye. Khetha isisindo esinzima kangangokuthi ungakwazi ukusiphakamisela kuphela ukuphindwa okungu-12.
U-Round 1 - I-Jack It Out
Ngomjikelezo wakho wokuqala, izikhathi zakho ze-cardio zizoba ngamasekhondi angu-40 okulandelwa isikhathi eside ngamasekhondi angu-20 okuphumula. Njengoba isihloko sibonisa, okuhambayo uzokwenza konke kuyi-version ye-jumping jacks.
Sebenza kanzima ngangokunokwenzeka ngesikhathi sezingxenye zomsebenzi futhi usebenzise izikhathi zokuphumula ezingu-20. Thatha isikhashana ukubamba umoya wakho ngaphambi kokuthuthela kuNgxenye 2.
Ingxenye 1: 40/20 HIIT Cardio
| Isikhathi | Ukuzivocavoca | I-RPE |
|---|---|---|
| 5 iminithi | Vumbela ngesivinini esilinganiselwe | 4-5 |
| 40 sec | Ukuqaqa amaJack / Ukuphumula amasekhondi angu-20 | 7-9 |
| 40 sec | I-Jumping Jacks ene-lat Band Ukudonsa / Ukuphumula 20 amasekhondi - Bamba ibhande lokumelana ezandleni zombili phezulu bese uphonsa izinyawo ngaphandle kwejack ngenkathi udonsa izingalo zivulekile futhi zidonsela phansi. Hamba emuva, uphakamise izingalo, uphinde uphinde. | 7-9 |
| 40 sec | I-Plyo Jacks / Ukuphumula amasekhondi angu-20 - Gwema izinyawo bese uhlala endaweni ejulile, ujikeleze izingalo. Gwema izinyawo emuva ku-squat ejulile ngezingalo ze-Jack jump. | 7-9 |
| 40 sec | I-Air Jacks / Ukuphumula amasekhondi angu-20 - Ngamazinyawo ndawonye, u-squat, bese ugoqa emoyeni, uthatha izinyawo futhi ujikeleze izingalo njengokungathi ungena jack. Land in squat bese uphinda. | 7-9 |
Ingxenye 2: Amandla Aphelele Emzimbeni I-Combo - Amahlombe Ne-Back
Ngengxenye yesibili, uzogxila ekuhambeni kokuhlanganiswa ngokugcizelela emahlombe nasemuva, okulandelwa ukuvivinya okuhloswe kakhudlwana kulawo maqembu e-muscle. Hamba usindayo njengoba unamandla ngenxa yokuzivocavoca amandla, uphumule kafushane futhi uqhubekele emjikelezweni olandelayo.
| Isikhathi | Ukuzivocavoca |
|---|---|
| 1 iminithi | I-Squat Press - Ukubamba izisindo emahlombe, u-squat ophansi ngangokunokwenzeka. Njengoba usukuma, cindezela izisindo ngaphezulu. |
| 1 iminithi | I-Iron Cross Squat - Ukubeka izisindo phambi kwamathanga, uphakamise izisindo ngokuqondile, bese uphendulela emaceleni. Njengoba uletha izisindo phansi, ungene ngaphansi kwe-squat. Yima futhi uphinde. |
| 2 x 12 ukubuyela emuva | I-Overhead Press - Sebenzisa isisindo esindayo futhi ubeke isisindo senyawo-ububanzi obubanzi ngaphandle, u-abs uboshwe. Cindezela izisindo ngaphezulu bese uwaphuzisa kuze kube yilapho esezintweni zezindlebe, ama-elbows egobile njengezikhala zomgomo. Ukuphumula 10-30 amasekhondi phakathi kokusetha. |
| 1 iminithi | Lunge ngemuva ngezintambo - Bamba izinsimbi bese uphindela emuva emlenzeni owumlenze oqondile. Ithiphu kusukela ezinkalweni bese udonsa izisindo phezulu. Hamba emuva bese uphinda ngaphesheya. |
| 2 x 12 ukubuyela emuva | Izindleko ze-Dumbbell - Bamba izisindo ezilukhuni nezintambo ezivela ezinkalweni, uphinde uphawule futhi ungabikho. Donsa izintambo phezulu, uhle futhi uphinde uphinde ulandele. |
Round 2 - Zonke Burpees Yonke Isikhathi
Ngomjikelezo wesibili, sixuba izinto ngezikhathi ezithile ezintsha nezinhlobonhlobo zama-burpees.
Uma lezi zingasebenzi kuwe, zikhululeke ukufaka ezinye izinyathelo ze-cardio. Umqondo uwukuthi uzwele ukushaya kwenhliziyo yakho futhi usebenze kanzima ngangokunokwenzeka.Izikhathi zakho zingama-30/30, ngakho-ke isilinganiso esilinganayo sokusebenza-sokuphumula. Ekugcineni, kufanele uzizwe uphefumula.
Ingxenye 1: 30/30 HIIT Cardio
| Isikhathi | Ukuzivocavoca | I-RPE |
|---|---|---|
| 30 sec | Ukuhamba kwamaBurpe / Ukuphumula amasekhondi angu-30 - I-Squat phansi, hamba izinyawo ungene eplanini. Hamba ngezinyawo bese uphinda. | 7-9 |
| 30 sec | Amabhulophu / Ukuphumula amasekhondi angu-30 - i-squat phansi futhi uphinde uqhube izinyawo zibe iplanki. Gwema izinyawo emuva, vuka uphinde ugxume. | 7-9 |
| 30 sec | I-Med Ball Burpees / Rest 30 amasekhondi - Bamba ibhola lomuthi kanye ne-squat phansi, ubambelele ebhodini le-med njengoba uqaqa izinyawo. Gwema izinyawo, vuka uphonse i-med med emoyeni. | 7-9 |
| 30 sec | Sliding Burpees / Rest 30 imizuzwana - Unyawo lwakho ngamathawula (for floorwood hardwood) noma amapulethi wephepha noma ama-Gliding Discs emaphepheni, u-squat bese ugoqa izinyawo ungene epulangwe. Slayida izinyawo bese uphakamisa. | 7-9 |
Ingxenye 2: Ingqikithi Yomzimba Yomzimba Combo - Bi's and Tri's
Amandla akho kanye nezivivinyo zokuhlanganiswa kugcizelela izingalo, i-biceps, ne-triceps. Ukuze amandla ashukumise, thatha isisindo esinzima sokusebenza kahle izingalo.
| Isikhathi | Ukuzivocavoca |
|---|---|
| 1 iminithi | I-squat yonke ihamba ngezinhlamvu ze-Biceps - Qala ngezinyawo ndawonye, ubambe izinsimbi ezinezintende ezibhekene nazo. Gxuma izinyawo zibe yi-squat ebanzi. Njengoba ugxuma ezinyaweni, phindela izisindo zibe ngendwangu yesando. |
| 1 iminithi | Amapulangwe Amandla E-Hammer - Bamba izisindo ezilukhuni kanye ne-squat njengento ephansi ngangokunokwenzeka, ukulinganisa izisindo kuze kube sekhalendeni yesando. Sukuma nezisindo ezinamathela futhi kancane kancane wehlisa izisindo. |
| 2 x 12 | Amapulangwe we-Biceps - Bamba izinsimbi ezinzima ngezindwangu bese uphazamisa izisindo phezulu nangaphansi. |
| 1 iminithi | I-Lunge ne-Triceps Izandiso - Esikhathini esinqunyiwe, unyawo olulodwa phambili futhi olulodwa emuva, ubambe isisindo esinzima ezandleni zombili ngqo. Ngaphansi kwe-lunge ngenkathi uguqa izimbambo. Push up, uqondise izingalo bese ucindezela i-triceps. |
| 1 iminithi | Izindwangu ngezendlovu Izandiso - Hlala emaphethelweni esihlalo noma ebhentshini uphakamise izinyathelo phezulu, izandla ezisezinkalweni. Hlanganisa ama-elbows ku-triceps cwilisa futhi, njengoba uphakamisa phezulu, wandisa umlenze wesokudla bese uzama ukuthinta izinzwani ngesandla sakho sobunxele. Phinda, izinhlangothi ezishintshayo. |
| 2 x 12 | Izandiso ze-Triceps - Ezihlezi noma zimi, zibambe isisindo esinzima ngqo. Ukugcina ama-elbows in, ukunciphisa isisindo ngemuva kwekhanda, ukugoba izintambo. Cindezela isisindo uphinde uphinde. |
Round 3: Thatha It eceleni
I-cardio yakho ihilela ukuzivocavoca ohlangothini olulodwa ukuze kuhloswe imisipha ye-glutes, izintambo, namathanga angaphandle. Uzosebenza futhi ngesivinini, ukuzinza, nokuqina.
Ingxenye 1: I-Tabata ye-Cardio ye-20/10
| Isikhathi | Ukuzivocavoca | I-RPE |
|---|---|---|
| 20 amasekhondi | Ama-Puddlejumpers / Ukuphumula amasekhondi angu-10-Thatha isinyathelo esikhulu kakhulu ekuletheleni izingalo ngokubanzi, njengokuthi uhamba phezu kwe-puddle enkulu. Hamba ngakolunye uhlangothi futhi uqhubeke, ngokusheshisa, phansi nokubanzi ngangokunokwenzeka. | 7-9 |
| 20 amasekhondi | Side Side kuya Ehlangothini Ukuqhuma Ama-Lunges / Ukuphumula Amasekhondi angu-10 - Pivot ngakwesokudla bese uthatha umlenze wesokudla uphinde ungene emlenzeni owumlenze oqondile, uphonsa ingalo engakwesokunxele. Hamba emoyeni, ushintshe izinhlangothi futhi uphahla ngakwesobunxele, uphonsa ingalo efanele. | 7-9 |
| 20 amasekhondi | Shuffle Shuffle Squat / Rest 10 amasekhondi - Shiya ngakwesokudla izinyathelo ezimbili bese ungena ngaphansi kwe-squat, uthinta phansi uma ungakwazi. Phindela emuva ngakwesokunxele bese uphinda. | 7-9 |
| 20 amasekhondi | Ukuzibulala Kugijima / Ukuphumula amasekhondi angu-10 - Ukugijimela ekupheleni okuphambene nendawo, noma ngokuya kwakho, ukuhamba ngokushesha ngangokunokwenzeka bese uthinta phansi. Phindela emuva egumbini bese uphinde uthinte phansi, uphinde usebenzise imizuzwana engu-40. | 7-9 |
Ingxenye 2: Ingqikithi Yomzimba Yomzimba Combo - Isikhumba Nezinsipho
Amandla akho okugcina ne-Combo ehlanganisiwe igxile esifubeni kanye nomzimba ophansi ngezindlela ezihlukahlukene. Futhi, zama ukuphakamisa njengoba unzima ngangokunokwenzeka ukuze amandla ashukumise futhi aphumule uma udinga phakathi kokuzivocavoca.
| Isikhathi | Ukuzivocavoca |
|---|---|
| 1 iminithi | I-squat Med Ball Chest Finyisa kakhulu - Bamba ibhola le-med in the level chest bese ucindezela. Ukugcina ukucindezelwa, yenza izikwele ezine ezibanzi, bese uqaqa ama-squats amane omlenze omhlophe. Phinda, shintsha ama-squats bese uqaqa ama-squats. |
| 1 iminithi | Pushup kuya Plank Side - Esikhundleni se-pushup, ezandleni nasezinzwaneni noma emadolweni, yenza u-pushup. Njengoba uphendukela emuva, phendukela ngakwesokudla ube iplanki yecala, uthathe ingalo efanele ngakwesokudla. Yenza enye i-pushup bese uhambisa iplanki yecala ngakolunye uhlangothi. Qhubeka ushintshana izinhlangothi. |
| 2 x 12 | I-Press Chest - Khetha izisindo ezilukhuni futhi, ulele esiteji noma ebhentshini, qala ngezinsimbi ngokuqondile. Bend the elbows bese wehla emshinini wesifuba, uqaphele ukuthi ungahambi kakhulu ngaphansi kwebheke futhi uhlanganyele emahlombe. Cindezela up bese uphinda. |
| 1 iminithi | I-squat nge-Overhead Press kanye ne-Side Leg Lift - Bamba ama-dumbbell ezingeni le-shoulder bese uhlehlisa ube yi-squat. Cindezela up njengoba ushaya izinsimbi phezulu futhi uphakamise umlenze wesokudla ekuphakameni komlenze ohlangothini. Phinda, wenze umlenze uphakamise ngakwesokunxele. |
| 1 iminithi | Ukuhamba kwama-Lunges - Bamba izisindo ezilinganisiwe futhi wenze amaphaphu ahambayo egumbini bese ubuyela emuva eminithi elingu-1. Qinisekisa uma uqhubeka phambili, idolo lakho langaphambili alihambi kakhulu kunomunwe ongaphambili. |
| 2 x 12 | Izikwele - Bamba izisindo ezinzima kunazo zonke ongazenza ngezinyawo mayelana nobubanzi be-hip-width. Ngaphansi kwe-squat, uthumela iziqhwa futhi uphansi ngangokunokwenzeka. Push up bese uphinda. |
| 2 x 12 | Ama-Deadlifts - Bamba izisindo ezinzima kunazo zonke ongakwenza futhi, ugcine umhlane we-flat futhi ungenayo, uthinte kusuka ezinkalweni bese wehlisa izisindo zibe yisifo sokufa. Amadolo kufanele ahlelwe kancane, izisindo zivele zikhukhume. Push up bese uphinda. |
Ingqikithi yenani lokusebenza: cishe amaminithi angu-35
Qedela ukuqeqeshwa kwakho nge- stretch .
> Imithombo:
> McCall P. 5 Izinzuzo ze-Exercises Exercises. ACE Fitness. https://www.acefitness.org/blog/5811/5-enzuzo-f-compound-exercises.
> I-Mekary RA, Grøntved A, Despres JP, et al. Ukuqeqeshwa kwesisindo, imisebenzi ye-aerobic yomzimba, nokuguquka kwesigqoko sezinyawo eside emadodeni. Ukukhuluphala . 2014; 23 (2): 461-467. i-doi: 10.1002 / oby.20949.
> Schuenke > M, > Mikat > R, McBride J. Imiphumela yesikhathi esilukhuni sokuzivocavoca ngokweqile kokusetshenziswa kokusetshenziswa kokusetshenziswa kwe-oxygen: impumelelo yokuphathwa komzimba. I-European Journal ye-Applied Physiology . 2002; 86 (5): 411-417. i-doi: 10.1007 / s00421-001-0568-y.
> Zhang, Haifeng, et al. "Umphumela we-high-intensive interval training protocol ekunciphiseni kwamafutha emzimbeni kwabesifazane baseShayina abanamandla kakhulu: isilingo esilawulwa ngokungahleliwe." I-Kineziologija 47.1 (2015): 57-66.