Khumbula lapho inkulumo ethi 'Muffin Top' ibhekiselwa phezulu phezulu kwe-muffin? Manje lawo mazwi anika umbono ongaphansi kokukhangayo. Kuyinto inkulumo embi, kodwa, ngeshwa, yenza umsebenzi omuhle wokuchaza ukuthi lawo mafutha acasulayo achitha ngaphezulu kwe-jeans yethu.
Kuyadabukisa ukuthi imizimba yethu ijwayele ukugcina amanxeba amaningi ngokweqile nangesikhumba , ikakhulukazi njengoba sikhula futhi, kubesifazana, lapho befika esikhathini sokuya esikhathini.
Ake sithole i-muffin phezulu emzimbeni wakho bese ubuyela ebhakabhakeni lapho kungokwakhe.
Kungani Kuthiwa I-Belly Fat?
Kunezinamba eziningi zabanikeli be-fat belly fat. Okujwayelekile kakhulu kuhlanganisa:
- Ukunqamuka kwesikhathi - Gwema ama-hormone akho kulolu hlobo ngoba, njengoba i-estrogen yenqamuka, kanjalo nokuphumula kwakho kwesilinganiso semethamo (RMR) . Ukungabi nalutho kwe-estrogen nakho kuyashintsha indlela amafutha asakazwa ngayo emzimbeni wakho ... okusho ukuthi, ihambela esiswini sakho.
- Ukucindezeleka - Akuyona nje ukucindezeleka okubangelwa ukudla ngokomzwelo, empeleni kubangela imizimba yethu ukuba igcine amanxeba amaningi esiswini.
- Ubudala - Njengoba sikhula, ama-hormone ethu ashintshe kuphela, kodwa ama-metabolisms ethu ashintsha futhi futhi asishisi ama-khalori amaningi njengoba sasijwayele. Ngaphezu kwalokho, ukulimala noma izimo zezokwelapha kungenza umsebenzi ube inselelo, okungase kube nomthelela ekudleni.
- Amakholori amaningi kakhulu - Asingakhohlwa ukuthi ukudla okuningi kunakho okwenza ube nesisindo futhi ezinye zesisindo zingagcina zizungeze i-abs yakho.
Ukuqeda I-Top Muffin
Uma ngabe uzama ukubona ukuthi uqeqesha i-abs yakho ukukhipha ama-belly fat , mhlawumbe ungadangali ngoba ab abasebenzisi nje abasebenza. Umzimba udonsa amandla kuwo wonke umzimba uma usebenzise, hhayi nje imisipha osebenzayo.
Ngakho usebenza ngani? Impendulo ngeke ikumangele: Ukudla okunempilo, okuphansi kwekhalori nokuzivocavoca.
Esinye isifundo, eshicilelwe ku- Annals of Physical and Rehabilitation Medicine, ochwepheshe batadisha iqembu labahlanganyeli abathathu. Iqembu elilodwa lishintshe ukudla kwazo futhi lenza umsebenzi wokuhamba ngezinyawo, iqembu elilodwa lenza okufanayo kanye nokuqeqeshwa kwamandla futhi elinye laliyiqembu lokulawula. Iqembu elinesisindo esikhulu kakhulu, kuhlanganise namafutha esiswini kwakuyiqembu elenza konke - iCardio, ukuqeqeshwa kwamandla kanye nezinguquko zokudla.
Ngezansi? Udinga ukulahlekelwa wonke amafutha omzimba ukuze ususe amafutha esiswini futhi lokhu kusebenza kunakho konke.
Umsebenzi wakho ophezulu we-Muffin
Lokhu okubandakanya kuhlanganisa konke okudingayo ukuze usebenze umzimba ophelele wekhalori. I-cardio high-intensity ikusiza ukuthi ushise ama-calories bese ukwandisa ukuhamba kwakho okulandelayo, okusho ukuvutha amakholori amaningi usuku lonke. Ukuzivocavoca umzimba komzimba kanye nokusebenza kwamandla kuhlanganisa amaqembu amaningi omzimba futhi kudinga amandla engeziwe, okusho ukuthi uzoshisa amakholori amaningi. Ama-calorie angaphezu kwakho oshisayo, nakakhulu singakwazi ukukhomba ukuthi ama-belly fat.
Ukuqapha
Bheka udokotela wakho uma unezifo noma izimo zezokwelapha.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, i-kettlebell (okukhethwa kukho) nebhola lokuzivocavoca
Kanjani
- Vumbela okungenani imizuzu emihlanu ye-cardio ngaphambi kokusebenza
- Yenza izivivinyo njengoba kubonisiwe, emva kokunye, ukuphumula kuphela uma udinga
- Yenza isifunda esisodwa - into ethile yokuzivocavoca noma ubuyekeze isifunda ukuqeqeshwa okude, okukhulu kakhulu
- Phakathi nezikhathi eziphakeme kakhulu, zama ukusebenza ku-Level 7-8 kulokhu okulinganiselwe ukulinganisa isikali
- Phindela emuva noma uthathe amakhefu uma uthola ukuphefumula noma uzizwa usebenza kanzima kakhulu
1 - Ama- Lunges Plyo
- Qala ngesimo esinqunyiwe, umlenze wesokudla phambili, futhi umlenze wesokunxele ubuyele emuva. Qinisekisa ukuthi izinyawo zakho zihlangene kakhulu kangangokuthi amadolo akho aguqa ama degree angu-90.
- Bhonqa amadolo angene emgodini, uya phansi ngangokunokwenzeka futhi uthumele umzimba ngqo (hhayi phambili).
- Njengoba ucindezela, gxuma emoyeni bese ushintsha izinyawo, ulethe inyawo lesokunxele phambili.
- Qhubeka uyeza futhi uguqule izinyawo ngamasekhondi angu-30-60.
2 - Isidlo esisodwa esisodwa esinomsoco ngokufinyelela
- Faka unyawo olulodwa ebhodini lokuzivocavoca (ume eduze nodonga uma udinga usizo ngokulinganisela) futhi ubambe isisindo esandleni esifanayo.
- Phuma ibhola, uguqe ibhande langaphambili uphumelele ngesisindo.
- Gcwalisa ibhola, uphakamise uphinde uphinde uphinde ubuyele emuva ohlangothini ngalunye.
3 - Knee Smash
- Ngesisindo esifundeni sokunene, thatha izingalo bese uphonsa izingalo ngenkathi uphakamisa ibhande elingakwesokunxele.
- Ngempela uvumelanise i-abs njengoba 'uphonsa' izintambo phansi ukuze usebenze.
- Hamba kancane ukuze uthole umsebenzi oyinhloko noma usheshise umsebenzi ukuze uthole i-cardio engaphezulu.
- Phinda imizuzwana engu-30-60 ohlangothini ngalunye.
Izikhwama ezine- Speed
- Hamba ngakwesokudla ngangokunokwenzeka, uwele unyawo lwesokunxele ngemva kwakho.
- Ngesikhathi esifanayo, finyelela ingalo yesobunxele uye ngaphesheya kwesinyawo sakho sokunene.
- Phinda ngakwesokunxele, uya phansi ngangokunokwenzeka ngamasekhondi angu-30-60.
5 - Isikhwama se-Goblet Esiguquguqukayo
- Ukubamba i-kettlebell noma isisindo esinzima, u-squat, ukuthumela izinyathelo ngemuva kwakho.
- Letha ama-elbows ngaphakathi kwamathanga, uma ungakwazi.
- Cindezela ngokusebenzisa izithende ukuze ume futhi ujikeleze ngakwesokudla njengoba uthatha isisindo phezulu nangaphezulu.
- Ukunciphisa nokuphindaphinda, izinhlangothi ezishintshayo ezingu-16.
6 - Pushups Nge Plank Side
- Esikhundleni sokubamba, ngamadolo noma izinzwane, ezansi zibe yi-pushup ehamba kancane ngangokunokwenzeka.
- Gcina emuva ngqo futhi ingqalasizinda iqhaza.
- Njengoba uphakamisa phezulu, ujikeleze ngezinyawo bese uthatha ingalo ngqo phezulu eplanini eliseceleni.
- Yenza enye i-pushup bese uphinda ngakolunye uhlangothi ngamasekhondi angu-30-60.
I-7 - I- Band Jumping Jacks Ne-Lat Pull
- Ukubamba iqhaza lokumelana phezulu, gxuma izinyawo.
- Ngesikhathi esifanayo uvula izandla, ulethe izimbambo zakho okhalweni lwakho.
- Buyela ekuqaleni bese uphinda imizuzwana engu-30-60.
8 - I-Squat Power nge-Curl yamaHammer
- Bamba izinsimbi ezinkulu futhi uphendule kancane izisindo emuva uma ungena e-squat, udonsa izisindo kuze kube sekhalendeni.
- Sukuma, izingalo zilokhu zigobile futhi kancane kancane zinciphise izisindo ngezibalo ezingu-4.
- Phinda u-16 ubuyekeze.
9 - Izikhawulelo ZamaCore for the Triceps on Knees or Toes
- Ngena endaweni yeplanki, ezinzwaneni (okunzima) noma ngamadolo (kulula) bese ubamba isisindo ngakwesokunene.
- Ukubamba indawo yeplanki, ulethe i-elbow phezulu komzimba futhi, ubambelele lapho, welula ingalo ibe yi-kickback.
- Phinda imizuzwana engu-30 ohlangothini ngalunye.
> Imithombo:
> Campbell W; I-Crim MC; I-VR encane; et al. Izidingo zamandla ezandayo kanye nezinguquko ekubunjweni komzimba nokuqeqeshwa kokumelana nabantu abadala. I-Am J Clin Nutr. 1994; 60: 167-175.
> G. (2009). Ukuqeqeshwa ngokomzimba kuhlangene nezinyathelo zokudla ekunakekeleni ukukhuluphala komuntu omdala. Ukuqhathaniswa kwezivumelwano ezimbili. Ama-Annal of Medicine Physical and Rehabilitation Medicine, 52 (5), 394-413. Ibuyiselwe ngo-Ephreli 7, 2016, kusuka ku-http: //www.sciencedirect.com/science/article/pii/S1877065709000360
> Ghroubi S1, Elleuch H, Chikh T. "Ukuqeqesha ngokomzimba okuhlanganiswe nezinyathelo zokudla ekunakekeleni ukukhuluphala kwabantu abadala. Ukuqhathaniswa kweProtocoles ezimbili." Amanothi weMithi yokwelapha kanye nokuvuselela 52.5 (2009): 394-413. 10.1016 / j.rehab2008.12.017. Iwebhu. 7 Mashi 2016.
> Lovejoy J; I-Champagne C; de Jonge L; et al. Ukwandisa amafutha we-visceral nokunciphisa amandla okusetshenziswa kwamandla ngesikhathi sokuguqulwa kwamadoda. I-Int J Obes (Lond). 2008 Juni; 32 (6): 949-958.