Wake wahlala phakathi kokugqoka lapho ngokuzumayo ubheka phansi bese ucabanga ukuthi, "Kuvelaphi lokhu?" Ngelinye ilanga unezintambo futhi kubonakala sengathi usuku olulandelayo awunalo. Mhlawumbe amafutha engeziwe ayehlala ukuhlala emathangeni nasemathangeni akho lapho okungokwakhe manje athuthela khona esiswini sakho. Noma, mhlawumbe isisu esikhulu kunento oye wayilwela ngayo yonke impilo yakho futhi ekugcineni uwanele. Noma, njengabanye abaningi, njengoba ubudala bekhuphuka kancane kancane kuwe, kanjalo nobukhulu bomgqeni wakho. Kungakhathaliseki ukuthi yisiphi isizathu, akusiyo impilo. Ngakho ngaphesheya kokungabi nalutho konke, kubalulekile ukuqeda ama-belly fat for you healthier wena. Ngakho-ke, lo msebenzi oshisa ama-belly wazalwa!
1 - Ukuzivocavoca kwe-Belly Fat Ukunciphisa Izingozi Zempilo
Iqiniso liwukuthi ama-belly fat iyona fat eyingozi kunazo zonke. Abesilisa nabesifazane ngokufanayo, amanoni azungeze phakathi - noma "isimo se-apple" - sibonisa ungqimba olujulile lwamanoni. Lokhu fat visceral akugcini nje kukucindezela ngaphandle, kodwa ezizungezile izitho zakho zangaphakathi ukubeka engozini izinkinga ezinkulu kunokuba usayizi omkhulu pant pant. Ngokusho kweMayo Clinic, amafutha esiswini akwandisa ingozi yezinto eziningi:
- Izifo Zezinhliziyo
- Thayipha isifo sikashukela sesi-2
- I-Cancer Colorectal
- I-apnea yokulala
URobert Eckel MD, uMengameli we-American Heart Association, uhlanganisa zonke lezo zinto kodwa lezi zifo ezinamafutha esiswini zinezela ohlwini:
- Ukucindezelwa Kwegazi Eliphakeme
- Isibungu
Ngakho ama-belly fat akuyona into ehlekayo. Noma kunjalo, kufanelana nobukhulu obuncane futhi uzizwa kangcono ngendlela obukeka ngayo iyaqhubeka ibe amandla okushayela ushintsho. I "kungani" ufuna ukushintsha akubaluleki kangcono kunokuthi "kanjani." Ngakho ulahla kanjani ama-belly fat? Ngikugembula ukuthi uke wakuzwa lokhu ngaphambili: Yidla kahle futhi usebenzise umzimba!
Kulungile. Ukudla okuhle okuhlanzekile okugcwele amaprotheni aphilile, ama-carbohydrate aqinile (ikakhulu izithelo nemifino), futhi amafutha enempilo ngokulingana ayisihluthulelo! Yeqa ushukela. I-Nix i-trans fat. Lahla izinkwa ezimhlophe nama-pastas. Yidla izingxenye ezincane zezinto ezifanele futhi isigamu impi yakho inqobile. Nokho, ngokusho kweHarvard Medical School, ukuzivocavoca kuyithekithi yakho! I-Harvard Health Publications ithi: "Okwamanje, ochwepheshe bacindezela ukuthi indlela yokuphila, ikakhulukazi ukuzivocavoca, iyindlela engcono kunazo zonke yokulwa namafutha e-visceral." Kulo mbuzo, ake senze lokhu!
Lesi sitshalo se-fat belly senzelwe ukuqinisa nokuqinisa imisipha engaphakathi kwesigaba. Kodwa-ke, njengoba siyazi ukuthi ukunciphisa indawo kuyinkolelo-ze, kufaka phakathi izikhathi ze-cardio ukukhanyisa ama-calories okusiza emafutheni amaningi. Ngomsebenzi ngamunye, chofoza igama ukuze ubone izithombe bese ufunda incazelo ephelele yokuthi ungayenza kanjani.
Ukufudumala: Jog kancane endaweni 2 imizuzu bese hit kanzima cardio sokuvala isikhashana!
2 - Iplanethi ye-Forearm
Phambi kwePlanki
Imizuzwana engu-30: Bamba iplanki.
Imizuzwana engu-15: Ukuphumula.
Imizuzwana engu-30: Bamba iplanki.
Hambisa kusikhathi esilandelayo se-cardio.
3 - High Knee Run
I-High Knee Run
Imizuzwana engu-20: Iya kanzima.
Imizuzwana engu-10: Ukuphumula.
Yenza lokhu izikhathi ezine.
4 - Ukuphambana kweSahluko
Ukwahlukana kweSplit
Imizuzwana engu-20: Iya kanzima
Imizuzwana engu-10: ukuphumula
Yenza lokhu izikhathi ezingu-4.
5 - I-Star Plank egcwele
I-Star Plank ephelele
Imizuzwana engu-30: Bamba iplanki.
Imizuzwana engu-15: Ukuphumula.
Amasekhondi angu-30: Bamba iplanki eceleni.
Hambisa kusikhathi esilandelayo se-cardio.
* Uma unezinkinga zekhanda noma zehlombe ungashintsha esihlokweni sakho.
6 - Ukuvala okwesikhashana
Ukukhishwa kwe-Lateral
Imizuzwana engu-20: Iya kanzima
Imizuzwana engu-10: ukuphumula
Yenza lokhu izikhathi ezingu-4.
7 - Ibhayisikili
Ibhayisikili
Imizuzwana engu-60: Iya kanzima kodwa ilawulwe.
8 - ama-Skaters
I-skaters
Imizuzwana engu-20: Iya kanzima
Imizuzwana engu-10: ukuphumula
Yenza lokhu izikhathi ezingu-4.
9 - Ukunyuka komlenze wesibili
Ukunyuka komlenze ombini
Amasekhondi angu-30: Yenza i-stretch leg leg stretch.
Imizuzwana engu-15: ukuphumula
Amasekhondi angu-30: Yenza i-stretch leg leg stretch.
10 - Ama-Core Body Hops
I-Core Body Hops
Imizuzwana engu-20: Iya kanzima
Imizuzwana engu-10: Ukuphumula
Yenza lokhu izikhathi ezingu-4.
11 - Umzimba ophelele we-Roll-Ups
I-Body Roll-Ups ephelele
Yenza ama-10-12 aphelele, aphelele.
Lokhu ukuhamba okukhulu ukuqedela ngoba akugcini nje ukuqinisa i-abdominus ehamba phambili, kodwa futhi kukuvumela ukuba uqedele nge-stretch nice stretch.