Isicwangciso sokuGqibela seNdlela yokuLahla i-Belly Fat

Umxholo

• Yintoni iBel Fat?
• Ungalahla njani iBelly Fat
• Esona Sicwangciso sokutya siLungileyo sokuLahla iBelly Fat
• Esona Sicwangciso sokuzilolonga sokuLahla iBelly Fat
• Eyona Ndawo yokuSebenza eKhaya iFikelela ekuPhulukaneni neBelly Fat
• Eyona mithambo ilungileyo ye-Abs: Icala elisecaleni
• Eyona mithambo ilungileyo ye-Abs: Ukuhamba usiya Push-Up (Inchworm)
• Ezona mithambo zilungileyo ze-Abs: I-Alligator Drag
• Uphengululo lwe

Nangona amanqatha anokufumaneka phantse kulo naliphi na ilungu lomzimba wakho, uhlobo olunamathela kumbindi wakho lunokuba lolona lunzima ukuphalaza. Kwaye, ngelishwa, njengabafazi ubudala, i-midsection iya isiba yindawo ekhethiweyo yokutyeba. "Xa umntu obhinqileyo efikelela kuma-40s, amanqatha amaninzi anokuqokelelana esiswini," utshilo uSteven R. Smith, MD, ingcali yokutyeba kakhulu kwi-Translational Research Institute for Metabolism and Diabetes eOrlando, eFlorida. "La mafutha esisu ahlala abe kukwabiwa kwakhona kwamafutha kwisisu kunokuba kufumaneke kumafutha ewonke." Ke kwanowasetyhini ophakathi angakhathazeka xa efumanisa ukuba, njengoko amanqanaba e-estrogen ehla ngexesha lokuyeka ukuya exesheni, yibhasi yomzabalazo ukuya. ulahlekelwe ngamafutha esiswini.

"Ngokulahlekelwa yi-estrogen, ulahlekelwa ezinye zeendlela eziqhelekileyo zomzimba wakho," uchaza uMichael Roizen, MD, igosa eliyintloko lezempilo kwikliniki yaseCleveland eCleveland, eOhio. "

Yintoni iBel Fat?

Ngokusisiseko, amanqatha esisu athatha iindlela ezimbini eziphambili: amanqatha angaphantsi (uhlobo olubonakalayo olungezantsi nje kwesikhumba) kunye namafutha e-visceral (afakwe nzulu esiswini sakho kwaye asongele amalungu ahlanganiswe apho). Nangona uhlobo lokuqala lwamafutha kulula ukulujonga, olu hlobo lokugqibela lubeka umngcipheko omkhulu wezempilo-kwaye ngenxa yoko kubaluleke ngakumbi kwimfuno yakho yokulahla amanqatha esisu. Ngokuqhelekileyo, la mafutha ahlala engabonakali. Nokuba awutyebanga kakhulu, usenokupakisha amanqatha amaninzi e-visceral. (Idibeneyo: Izizathu ezi-7 zokuba awulahlekelwanga yiBelly Fat)

Efihliweyo okanye hayi, amanqatha e-visceral enza inani lokwenyani kwimpilo yakho ngenxa yendawo ehleli emzimbeni. Ngamafutha, konke malunga nendawo, kwaye idepho yedepho nganye enomsebenzi okhethekileyo. "Besicinga ukuba onke amanqatha adalwe alinganayo, ukuba ibiyimgqomo nje yokugcina iikhalori ezigqithisileyo," utshilo u-Elizabeth Ricanati, MD, umcebisi kwiZiko leWellness kwiCliniki yaseCleveland. ″Kodwa ayonyani.

Amafutha, njengesihlunu, ngoku ayaziwa ukuba ayasebenza; ivelisa intaphane yemichiza, kuquka iincindi zamadlala ezibonisa ukuba umntu ulambile okanye wanelisekile. "Ewe, ngoku sicinga ngeendawo zokugcina izicubu ezinamafutha njengamalungu e-endocrine," utshilo umphandi wesifo seswekile uPhilipp Scherer, Ph.D., unjingalwazi kwiYunivesithi yaseTexas Southwestern Medical Centre eDallas, eTexas.

Ngamanye amazwi, amanqatha akhupha iihomoni ezishiyanayo ngokuxhomekeka kwindawo apho amanqatha akhoyo. Usenokungabi ngumlandeli omkhulu wobukhulu bamathanga akho, kodwa uphando lubonisa ukuba iihomoni eziveliswe apho zibonelela ngezibonelelo zezempilo. "Asizazi zonke iinkcukacha, kodwa kuyacaca ukuba amanqatha ezinqeni, kwaye ngokukodwa emathangeni, akhusela kwimiphumo yempilo yokutyeba, njengesifo seswekile, ngokuvelisa izinto ezandisa uvakalelo lwe-insulin," Kwelinye icala, amanqatha e-visceral, ayaziwa ngokuvelisa iiarhente zokukrala ezinokuthi, ekuhambeni kwexesha, zonyuse umngcipheko wesifo sentliziyo, uxinzelelo lwegazi, uhlobo lwesifo seswekile, kunye nomhlaza wamabele kunye namabala. ukulwa nokudumba.)

Ungalahla njani iBelly Fat

Esona Sicwangciso sokutya siLungileyo sokuLahla iBelly Fat

Ke ngaba amanqatha esisu kunye neengxaki zempilo azinakuphepheka ziziphumo ebezingalindelekanga zokuguga? Impendulo nguhayi ofanelekileyo. Akukhe kuphele ukuba ungalahlekelwa ngamanqatha esisu, utshilo uJackie Keller, umbhali weUmzimba Emva Komntwana. "Kodwa akukho lula ukulungisa." Nangona kunjalo, ngelixa, kukho ubungozi empilweni obunxulunyaniswa namanqatha esisu, kukho ingxaki enkulu ngendlela uluntu oluthetha ngayo ngamanqatha esisu ngokubanzi, uNatalie Rizzo, M.S., R.D ngaphambili uxelele uMilo.

Eyona ndlela yokulahla amanqatha esisu kunye nokunciphisa iiseli ezinamanqatha ngokubanzi kukuthoba umzimba. Kodwa musa ukwenza impazamo: amanqatha esisu akulula ukuwasusa. Qala ngokufumana i-calorie yakho yangoku yemihla ngemihla. Emva koko usike elo nani ngekota enye. Abaphandi abavela kwiYunivesithi yaseColumbia bafumanise ukuba ukunciphisa nje iikhalori zemihla ngemihla (ngaphandle kokongeza umthambo) kunganciphisa iiseli ezinamanqatha ukuya kuthi ga kwipesenti ezili-18, ngakumbi ezo zinamafutha angaphantsi. Ibhonasi yempilo? Ukuncipha kwamafutha kukwaphucula ukubanakho komzimba ukusebenzisa i-insulin, ngaloo ndlela kukhuselwa isifo seswekile.

Ngaphandle kokubala iikhalori, unokuzama ezi zicwangciso zilandelayo malunga nendlela yokulahlekelwa ngamafutha esiswini kunye nobunzima ngaxeshanye.

• Linganisa amandla. Isicwangciso sokutya esitshisayo esityebileyo sibandakanya iipesenti ezingama-30 zeprotheyini, iipesenti ezingama-40 zeecarbohydrate, kunye neepesenti ezingama-30 zamafutha. Uphando lufumene ukuba i-dieters ebambelele kula manqanaba ilahleka malunga neepesenti ezingama-22 ngaphezulu kwesisu emva kweenyanga ezine, kunye neepesenti ezingama-38 ngaphezulu emva konyaka, kunabo balandela ukutya okunamafutha asezantsi. Nyusa ivolumu. Ukutya okuqukethe amanzi amaninzi kunye nefayibha (iisaladi, imifuno, iziqhamo ezitsha okanye ezomisiweyo, kunye nezonka ezigcwele ukutya okuziinkozo okanye ipasta) ziyanda esiswini sakho kwaye zikwenza uzive ukhawuleze ngokukhawuleza ngeekhalori ezimbalwa. (Yiyo kanye le ndawo iphambili yokutya kwe-volumetrics, BTW.)
• Gcina ukutya okulula. Yitya amashwamshwam amancinci amancinci kathathu ngemini. Kuphando oluvela kwiYunivesithi yaseGeorgia, iimbaleki ezilandele le pateni zitshise amanqatha amaninzi kunye neekhalori kunabo balinda ixesha elide ukuba batye. (Eyeleleneyo: Ngaba ukuzila ukutya okuNgaphakathi kunokukunceda ukuba uphulukane neBelly Fat?)
• Yiya eluhlaza.Uphando luye lwafumanisa ukuba abafazi abasela malunga neekomityi ezintlanu zesiselo esiqulethe iti eluhlaza ngosuku ngalunye, kwaye babandakanye umthambo kwiindlela zabo zesiqhelo, balahlekelwa ngamafutha amaninzi esisu kunabo basebenza nje. Ukongeza ekuphulukaneni ne-intshi enye esinqeni, abasela iti banciphise amafutha angaphantsi nge-6 ekhulwini kunye ne-visceral fat nge-9 ekhulwini kwiiveki ezili-12. Abaphandi bathi ilahleko yi-catechin, i-antioxidant kwiti eluhlaza.
• Ukulwa namafutha ngamafutha. Ivakala iphikisana, kodwa iqumrhu elikhulayo lophando licebisa ukuba ukutya okutyebileyo kwi-monounsaturated fatty acids (edume ngokubizwa ngokuba yi-MUFAs) igcina i-belly fat bay. Phakathi kokutya okuqhelekileyo okuqulethe ii-MUFAs yiminquma, amandongomane, iiavokhado, namafutha aphuma koku kutya. (Nasi esinye isizathu sokongeza amanqatha asempilweni kwimenyu yakho.)

Esona Sicwangciso sokuzilolonga sokuLahla iBelly Fat

Ukutya, kunjalo, yinxalenye kuphela yempendulo malunga nendlela yokulahlekelwa ngamanqatha esiswini. Ukuzivocavoca umzimba, kunye nohlobo lwayo olufanelekileyo, kubalulekile ekonyuseni imetabolism yakho kunye nokunciphisa iiseli ezinamafutha ezinqamlezileyo. Ukuba awusebenzi rhoqo, ngoku lixesha lokuqala, usebenzisa ezi zikhokelo:

• Yehla esofeni.Ukuhamba ngokukhawuleza kwemizuzu engama-45 ukuhamba kahlanu ngeveki akuncedi nje ukulahlekelwa yi-flab kodwa kuye kwaboniswa ukunciphisa isifo esibangela ukuvuvukala kumanqatha e-visceral. Kufuneka ujonge isantya seemayile ezintathu ukuya kwezine ngeyure. (Okanye zama oku kusebenza okusebenzayo ukuze ulahlekelwe ngamanqatha esisu!) Awunalo ixesha elininzi elifumanekayo ngaxeshanye? Ngokwabaqeqeshi nakwezinye iingcali zokomelela, ixesha lokuzilolonga elifutshane nje ngomzuzu omnye linokusinceda isisu sakho — ukuba nje ubhala imizuzu engama-30 yokwenza umthambo ngosuku. (Eyeleleneyo: Awona macebiso angama-30 eFlat-Belly aMandulo kulo lonke ixesha)
• Nyusa izinga lakho.Ukunyusa izinga lokubetha kwentliziyo yakho ukuya kwiipesenti ezingama-80 ubuninzi bemizuzu engama-40 kunokukhawulezisa imetabolism yakho iiyure ezili-19, izazinzulu ziye zafumanisa. Ukubala le nqanaba lomlinganiselo wentliziyo, thabatha iminyaka yakho kwi-220, uze uphindaphinde ngo-.80.
• Nyuka nge-ante. Ngaba ufuna iziphumo ezikhawulezayo? Zama ukuzivocavoca kwexesha elitshintshisanayo lokuzilolonga okuphezulu kunye nokuqina. Ukugqabhuka kwamandla okusebenzisa amandla ngakumbi njengamafutha kunye namaxesha okuphumla phakathi avumela umzimba wakho ukuba ukhuphe iimveliso zenkunkuma kwiimisipha. Ibhonasi: Uqeqesho oluphezulu lwekhefu lunokucinezela ihomoni ye-ghrelin yendlala. (Fumana ezinye ezisi-8 *ezinkulu* izibonelelo zeHIIT.)
• Joyina ukuchasa. Ngoba? Ukuqeqeshwa kokumelana kwakha imisipha, kwaye imisipha engaphezulu ithetha ukukhawuleza kwemetabolism. Nenjongo yokuqeqesha amandla ubuncinci imizuzu engama-30 kabini ukuya kathathu ngeveki kwaye utshintshe imithambo yomzimba esezantsi neyaphezulu. Icebiso: Iingcali zithi ulahlekelwa ngamafutha amaninzi esisu ngokuphakamisa iintsimbi ngaphambi kokuba usebenze kwi-cardio. (Eyeleleneyo: Iindlela ezili-11 zokuPhakamisa ubunzima ziyamangalisa kuMzimba wakho)

Eyona Ndawo yokuSebenza eKhaya iFikelela ekuPhulukaneni neBelly Fat

Fayile oku phantsi "kweyona ndaba yokulahlekelwa sisisu ngeendaba ezihlala zikho:" Awudingi ukuqhekeka ukuze ufumane olona hlobo lokuzilolonga lusebenzayo. "Izihlunu zisebenza kuphela izihlunu ezingaphambili nasemacaleni esisu sakho, kodwa kubalulekile ukujolisa kuzo zonke izihlunu ezingundoqo ukuze ufumane i-abs echazwe ngakumbi-kubandakanya umva ophantsi, i-hips, kunye namathanga aphezulu," kusho uLou Schuler, umbhali-mbhali. yeImigaqo emitsha yokuPhakamisa i-Abs.

Ukuphulukana namanqatha esisu kunye nokufumanisa okungummangaliso, uSchuler ucebisa uthotho lokuzinzisa olusisiseko olusekwe kwinkqubo yoqeqesho eyilwe ngumbhali kunye nomqeqeshi wobuqu uAlwyn Cosgrove. Ukuzivocavoca umzimba njengeplank kunceda ukuqeqesha izihlunu ukuzinzisa umqolo kunye ne-pelvis ukuze ukwazi ukunqanda iintlungu zangasemva kunye nokuphucula ukuma komzimba, utshilo uSchuler. "Iiplanga zitshisa iikhalori ezininzi kune-crunches kuba zisebenza izihlunu ezininzi."

Iicrunches zokurhweba kwezi mithambo zithathu zeplanga ezisebenza kakhulu ukusukaImigaqo emitsha yokuPhakamisa i-Abs kwaye uya kuba usendleleni eya kwisiseko esomeleleyo kunye nesisu esisicaba.

Eyona mithambo ilungileyo ye-Abs: Icala elisecaleni

Kutheni isebenza: Le ntshukumo inzima ngakumbi kuneplank yendabuko kuba uxhasa umzimba wakho uphela kumanqaku amabini oqhakamshelwano endaweni yamane. Ngenxa yoko, kuya kufuneka usebenze nzima engundoqo ukuze uhlale uzinzile.

Uyenza njani:

A. Lala ngecala lakho lasekhohlo ubeke ingqiniba ngokuthe ngqo phantsi kwegxalaba lakho kunye nemilenze ipakishwe. Beka isandla sakho sasekunene kwigxalaba lakho lasekhohlo okanye kwisinqe sakho sasekunene.

B. Yibambe i-abs yakho kwaye uphakamise inyonga yakho emgangathweni de ube ulungelelanisa kwingalo yakho nakwiinyawo zakho ukuze umzimba wakho wenze umgca wokudibanisa. Bamba imizuzwana engama-30 ukuya kwengama-45. Ukuba awukwazi ukubamba ixesha elide, hlala phezulu kangangoko unako kwaye uphinde ude ubambe imizuzwana engama-30 iyonke. Guqula amacala kwaye uphinde.

Yenze ibe nzima:

Uzinzo olukhulu ngakumbi: Iplanga eqhelekileyo kunye nePaloff Press.

Eyona mithambo ilungileyo ye-Abs: Ukuhamba usiya Push-Up (Inchworm)

Kutheni isebenza: Lo msebenzi weplanga ophuculweyo ubandakanya ukunyakaza komzimba ogcweleyo, njengokusebenzisa iingalo kunye nemilenze, ngelixa ubandakanya ukuxhathisa ukuqinisa isiseko sakho sonke.

Uyenza njani:

A. Qala ngokuma ngezandla i-intshi ezimbini ububanzi kunamagxa akho.

B. Phuma izandla uye kude kangangoko kunokwenzeka, emva koko uhambe ubuye umva. Yenza i-10-12 reps.

Yenze ibe nzima: Yenza i-push-up enye ngaphambi kokuba uhambe ubuyela ekumeni.

Ezona mithambo zilungileyo ze-Abs: I-Alligator Drag

Kutheni isebenza: Eli planga lisebenzisa undoqo wakho wonke ukugcina umzimba wakho uzinzile kwaye utshisa iikhalori ezongezelelweyo ngokongeza intshukumo (uzirhuqa phantsi). Idibanisa i-cardio, ukuzinza, kunye nokuqeqeshwa kwamandla ukuze ufumane iziphumo ezikhawulezayo zokutshisa amafutha.

Uyenza njani:

A. Fumana isiseko somgangatho esikuvumela ukuba uye phambili kwiiyadi ezili-10 ukuya kwezingama-20, kwaye ubambe nantoni na eya kuthi islayidi ngaphezulu komphezulu ngobundlobongela obuncinci. Iipleyiti zesidlo okanye izikhwama zeplastiki zisebenza kumgangatho wekhaphethi, ngelixa iitawuli zisebenza kwiplanga okanye kwi-tile.

B. Qala kwindawo yokutyhala kunye neenyawo zakho kwizilayidi, iitawuli, okanye iipleyiti.

C. Zihambele ngokwakho izandla ukuya esiphelweni sendlela yakho yeenyawo (jolisa ubuncinci iiyadi ezili-10). Phumla imizuzwana engama-60 ukuya kwengama-90 (okanye okoko ufuna ukuchacha) kwaye uphinde uhambe ingwenya ubuyele apho ubuqale khona. Yiseti enye. Phinda kwakhona elinye ixesha.

Uphengululo lwe