Ukuzilolonga oku-6 ukuchaza isisu ekhaya

Umxholo

• Ukuzivocavoca ukuchaza isisu ekhaya
• 1. Isisu kwi-V
• 3. Umnqamlezo wesisu
• 4. Isisu esiphakamileyo esinqeni kwibhola
• 5. Ibhodi enebhola
• 6. Ibhodi eneenkxaso ezi-2
• Yintoni yokutya
• Iingcebiso zokuchaza i-abs yakho

Ukuchaza isisu kubalulekile ukwenza imithambo ye-aerobic, enjengokubaleka, kwaye oko kuqinisa ummandla wesisu, ukongeza ekutyeni okunothe ngemicu kunye neeproteni, ukusela ubuncinci i-1.5 L yamanzi. Ukongeza, ukuthintela uxinzelelo, ukwenza umyalezo kwisisu kunye nokwamkela ukuma ngokuchanekileyo kubalulekile ukugcina isisu sakho siqinile.

Ngokwesiqhelo, isisu esichaziweyo sibonakala xa amanqatha aqokelelwe esiswini esuswa kwaye izihlunu zenziwe iitoni kwaye ukugcina iziphumo, kubalulekile ukuqhubeka nokwenza imisebenzi yomzimba rhoqo kunye nokulandela isicwangciso sokutya ngokwesikhokelo sezondlo.

Ukuzivocavoca ukuchaza isisu ekhaya

Ukuze sikwazi ukuchaza isisu, kufuneka kusetyenziswe imithambo eyomeleza i-CORE, ukuze izibilini zibonakale ngakumbi, kwaye ukongeza ukunciphisa inani lamafutha kuloo mmandla kuba izihlunu zesisu liqela elincinci lemisipha kwaye ichazwe kuphela kwisisu esinye ngaphandle kwamafutha. Olunye uqeqesho olunokwenziwa ukuchaza isisu ekhaya zezi:

1. Isisu kwi-V

Kwesi sisu, umntu kufuneka alale phantsi ngomqolo, aphakamise imilenze eyoluliweyo okanye ethe-ethe-ethe kunye nomzimba wabo, ukugcina iingalo zabo phambili. Lo msebenzi wenziwa kwi-isometry, oko kukuthi, umntu kufuneka ahlale kwindawo efanayo malunga nemizuzwana engama-15 ukuya kwengama-30 okanye ngokwemiqondiso yomhlohli, ukugcina isisu sinesivumelwano ngalo lonke ixesha.

3. Umnqamlezo wesisu

Ukwenza oku kuhlala phezulu, okwaziwa ngokuba kukuhlala esiswini, umntu kufuneka azibeke ngokungathi uzokwenza indawo yokuhlala eqhelekileyo, abeke izandla zakhe emva kwentamo, aphakamise amagxa akhe emgangathweni, agcine isisu Isivumelwano kwaye senze intshukumo yengqiniba yasekunene ukuchukumisa idolo lasekhohlo, sitshintsha intshukumo ngengqiniba yasekhohlo iye edolweni lasekunene. Kubalulekile ukuba isisu sihlale sinesivumelwano ngalo lonke ixesha lokuzilolonga.

4. Isisu esiphakamileyo esinqeni kwibhola

Isisu esiphakamileyo esinqeni kwibhola kukwenza umthambo omkhulu, kuyimfuneko ukuba le ilale phantsi, ijonge phezulu, ibeke iinyawo zayo kwiipilates ibheyile kwaye inyuse isinqe, iyenze le ntshukumo icothe ngokungqinelana Ingcebiso yomqeqeshi.

5. Ibhodi enebhola

Kulo msebenzi, kuya kufuneka ubeke iinyawo zakho ebholeni kwaye uxhase iingalo zakho phantsi, ngokungathi uza kwenza ibhodi. Emva koko, bhinqa amadolo akho, utsale ibhola phambili, ngaphandle kokuhambisa iingalo. Lo msebenzi unomdla wokuchaza isisu kuba sifuna izihlunu zesisu ukuba siqiniswe ukuze umzimba uzinze endaweni kwaye intshukumo yenziwe ngokuchanekileyo.

6. Ibhodi eneenkxaso ezi-2

Ukwenza lo msebenzi, kubalulekile ukuba izihlunu zesisu zisebenze ukuze ube nokulinganisela. Ekuqaleni, umntu kufuneka ahlale kwiplanga aze asuse ingalo kunye nemilenze echasene nomgangatho, oko kukuthi, uphakamise ingalo yasekunene kunye nomlenze wasekhohlo, umzekelo, kunye neenkxaso ezimbini kuphela. Kuyacetyiswa ukuba uhlale kwesi sikhundla ixesha elide kangangoko unakho okanye ngokwengcebiso yomyaleli.

Yintoni yokutya

Ukutya kubalulekile ukugcina impilo kwaye kunceda ekuchazeni isisu, kwaye kubalulekile ukuba kuboniswe yingcali yesondlo ukuze isicwangciso sesondlo simiselwe ngokweempawu zomntu kunye neenjongo zakhe. Kuyacetyiswa ukuba kwenziwe ukutya okunezinga elingafaniyo kwaye kunceda ukutshisa amanqatha nokukhawulezisa imetabolism, kubonisiwe koku:

• Yitya ukutya okungenani ama-5 ngosuku, ukungachithi ngaphezulu kweeyure ezi-3 ungatyanga;
• Sela ubuncinci i-1.5 L yamanzi, iti eluhlaza okanye iartichoke;
• Yitya imifuno okanye iziqhamokuzo zonke izidlo zemini;
• Yitya ukutya okunesinga eliphezulu, ukutya iflakisi, i-oats kunye nokutya okupheleleyo;
• Ukutya ukutya okulwa ne-antioxidant ezifana neetumato, iiorenji okanye amandongomane eBrazil;
• Yitya ukutya okukhawulezisa imetabolism njengejinja okanye isinamon, umzekelo;
• Yitya iprotein ngesidlo ngasinye, njengamaqanda, ubisi, inyama kunye nentlanzi;
• Kuphephe ukutya ukutya okunamafutha, okuneswekile okanye okusetyenziweyo, ezinje ngokuqhekeza, ukutya okubandayo okanye okusemathinini.

Oku kutya kunceda ukunciphisa ithuba lokugcina ulwelo kunye negalelo ekusebenzeni kakuhle kwamathumbu, ukunciphisa ukuqhina kunye nokudumba kwaye kukhokelele kwisisu esineethoni.

Ukongeza, ukuze isisu sikhawuleze ngokukhawuleza, sifumane ubunzima bemisipha, kungongezwa iiproteyini, nangona kunjalo kufuneka kucetyiswe yingcali yezondlo, njengoko kufanelekile ukujonga iimfuno zeprotheyini kunye neempawu zomntu, ukuba kunokwenzeka zibonisa efanelekileyo kakhulu. Yazi ezinye izongezo zokufumana ubunzima bemisipha.

Iingcebiso zokuchaza i-abs yakho

Ezinye iingcebiso ezilungileyo zokuchaza isisu kukulandela ukutya okune-hypocaloric okukhokelwa sisondlo, ukongeza kwimithambo ye-aerobic, enjengokubaleka, ukwandisa inkcitho yekhalori kunye nokukhuthaza ukutshiswa kwamafutha esisu. Kodwa ukuze ube nesisu "seepakethe ezintandathu" kubalulekile ukwenza imithambo esiswini ngeendlela ezahlukeneyo, amatyeli aliqela ngeveki kunye nokutya ukutya okutyebileyo kwiiproteni kuba oku kuthanda i-hypertrophy yemisipha.

Ukongeza, ubugcisa bemfazwe ikwalukhetho oluhle kakhulu kwabo bafuna ukuchaza isisu, ukubumba umzimba kunye nokunyusa ukunyamezela kunye namandla omzimba. Funda ngakumbi ngobugcisa bemfazwe.

Ukwamkela ukuma okuhle kukwabalulekile ukuba ulahlekelwe sisisu kuba, xa umqolo, inyonga kunye namagxa zilungelelaniswe kakuhle, izihlunu zesisu zikwazi ukugcina amalungu emile kakuhle kwaye enganikezelwanga ngaphambili, njengoko kunjalo xa kukho ukungahambi kakuhle.