Iindlela ezi-8 eziGqwesileyo zokufumana i-6-Pack Pack ngokukhawuleza

Umxholo

• 1. Yenza iCardio engakumbi
• Zilolonge Imisipha Yakho Yesisu
• 3.Yandisa iProtein Protein yakho
• 4. Zama uQeqesho oluPhezulu oluPhezulu
• 5. Hlala Umanzi
• 6. Yeka ukutya ukutya okwenziweyo
• 7. Sika umva kwiiCarbs ezisulungekisiweyo
• 8. Gcwalisa ifayibha
• Umgca osezantsi
• Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs

Nokuba ujonge ukufezekisa iinjongo zakho zokomelela komzimba okanye ufuna nje ukubonakala ulungile kwisuti yokuqubha, ukufumana iseti eqingqiweyo yeepakethi ezintandathu zeepas yinjongo ekwabelwana ngayo ngabaninzi.

Ukufumana iipakethi ezintandathu kufuna ukuzinikela kunye nokusebenza nzima, kodwa akufuneki ukuba ubethe umthambo iintsuku ezisixhenxe ngeveki okanye ube ngumakhi womzimba oqeqeshiweyo ukwenza njalo.

Endaweni yokuba uhlengahlengiso kwindlela otya ngayo nakwindlela ophila ngayo inokwanela ukuvelisa iziphumo ezibi, ezihlala ixesha elide.

Nazi iindlela ezi-8 ezilula zokufezekisa iipakethi ezintandathu ngokukhawuleza nangokukhuselekileyo.

1. Yenza iCardio engakumbi

I-Cardio, ekwabizwa ngokuba ngumthambo we-aerobic, yiyo nayiphi na indlela yokwenza umthambo eyonyusa izinga lokubetha kwentliziyo yakho.

Ukubandakanya rhoqo i-cardio kwinkqubo yakho kunokukunceda utshise amanqatha ongezelelweyo kunye nokukhawulezisa indlela yakho kwiseti yeepakethi ezintandathu.

Izifundo zibonisa ukuba i-cardio isebenza ngakumbi xa kufikwa ekunciphiseni amanqatha esisu, anokunceda ekwenzeni izihlunu zesisu sakho zibonakale ngakumbi.

Olunye uphononongo oluncinci lubonise ukuba ukwenza umthambo we-cardio kathathu ukuya kwesine ngeveki kunciphise kakhulu amanqatha esisu kumadoda angama-17 ().

Olunye uphononongo lwezifundo ezili-16 lufumanise ukuba abantu abaninzi basebenzise imithambo ye-cardio, inani elikhulu lamafutha esisu abalahlekileyo ().

Zama ukungena ubuncinci kwimizuzu engama-20 ukuya kwengama-40 yokumodareyitha ukwenza imisebenzi eyomeleleyo ngemini, okanye phakathi kwemizuzu engama-150 ukuya kwengama-300 ngeveki ().

Imisebenzi efana nokubaleka, ukuhamba, ukuhamba ngebhayisikile, ukuqubha okanye ukuzibandakanya kwimidlalo oyithandayo ziindlela nje ezimbalwa ezilula zokufaka i-cardio kusuku lwakho.

Izifundo zibonisa ukuba umthambo we-Cardio unganciphisa amafutha esiswini, anokukunceda ufumane iipakethi ezintandathu. Olunye uphononongo lufumanise ukuba abantu abaninzi be-cardio bayenzile, kokukhona balahlekelwa ngamanqatha esisu.

Zilolonge Imisipha Yakho Yesisu

I-rectus abdominis sisihlunu eside esandisa ngokuthe nkqo kubude besisu sakho.

Nangona uninzi lusaziwa njengesihlunu esidala ukubonakala kwepakethi ezintandathu, ikwafuneka ekuphefumleni, ukukhohlela kunye nokuhamba kwamathumbu.

Ezinye izihlunu zesisu zibandakanya ii-oblique zangaphakathi nangaphandle kunye nesisu esinqamlezileyo.

Ukuzivocavoca ezi zihlunu kubalulekile ekunyuseni ubunzima bemisipha kunye nokufezekisa iipakethi ezintandathu.

Nangona kunjalo, gcinani engqondweni ukuba ukuzilolonga esiswini kukodwa akunakulindeleka ukunciphisa amanqatha esisu.

Umzekelo, olunye uphononongo lufumanise ukuba ukwenza umthambo esiswini iintsuku ezintlanu ngeveki iiveki ezintandathu akunampembelelo kumanqatha esisu kubafazi abangama-24 ().

Endaweni yoko, qiniseka ukudibanisa imithambo esiswini kunye nokutya okusempilweni kunye necardio eqhelekileyo ukukhulisa ukutshiswa kwamafutha kunye nokwandisa iziphumo.

Iiscrunches zesisu, iibhlorho kunye neeplanga zezinye zezinto ezithandwa kakhulu ezinokunceda ukomeleza izihlunu zesisu kunye nokwenza ukubonakala kweepakethi ezintandathu.

Ukuzivocavoca izihlunu ezakha isisu sakho kunokunceda ukwandisa ubunzima bemisipha ukufezekisa iipakethi ezintandathu. Yenza umthambo womzimba wesisu kunye nokutya okunempilo kunye ne-cardio yokwandisa iziphumo.

3.Yandisa iProtein Protein yakho

Ukutya okutya ukutya okuneprotein ephezulu kunokunceda ukukhuthaza ukwehla kobunzima, ukulwa namanqatha esisu kunye nokuxhasa ukukhula kwemisipha kwindlela yakho eya kwiipakethi ezintandathu.

Ngokutsho kolunye uphando, ukutya ukutya okuneproteni ephezulu kuncede ukwandisa iimvakalelo zokugcwala kunye nokukhuthaza ukulawulwa kokutya kumadoda angama-27 atyebileyo kwaye atyebile ().

Olunye uphononongo lubonise ukuba abantu abonyuse ukungeniswa kweprotein nge-15% kuphela banciphisa ukutya kwabo ikhalori kwaye babona ukwehla okubonakalayo kubunzima bomzimba kunye namafutha omzimba ().

Ukutya iiproteni emva kokusebenza kunokunceda ukulungisa kunye nokwakha kwakhona izicubu zemisipha kunye noncedo ekubuyiseni izihlunu (,).

Ngapha koko, olunye uphando luye lwafumanisa ukuba ukutya okuneprotein ephezulu kuncede ukugcina zombini imetabolism kunye nobunzima bemisipha ngexesha lokulahleka kobunzima ().

Inyama, iinkukhu, amaqanda, ukutya kwaselwandle, iimveliso zobisi, iimbotyi, amandongomane nembewu yimizekelo nje embalwa yokutya okusempilweni, okuneprotein ephezulu onokuyongeza kwisidlo sakho.

Iiproteni zinokunceda ukunciphisa ukutya kweekhalori, kunye nokunciphisa ubunzima bomzimba kunye namafutha. Inokukunceda ukulungisa kunye nokwakha kwakhona izicubu zemisipha kunye nokugcina ubunzima bemisipha ngexesha lokulahleka kobunzima.

4. Zama uQeqesho oluPhezulu oluPhezulu

Uqeqesho lwexesha eliphakamileyo, okanye i-HIIT, luhlobo lomthambo olubandakanya ukutshintshana phakathi kokugqabhuka okukhulu kwemisebenzi kunye namaxesha amancinci okubuyisela. I-HIIT igcina ukubetha kwentliziyo yakho kwaye inyusa ukutsha kwamafutha.

Ukongeza i-HIIT kwindlela yakho yesiqhelo kunokunyusa ukulahleka kobunzima kwaye kwenze kube lula ukufumana iipakethi ezintandathu.

Olunye uphononongo lubonise ukuba abafana abenza uqeqesho lwe-HIIT imizuzu engama-20 kathathu ngeveki baphulukana nomndilili we-4.4 yeepawundi (2 kg) kwaye babona ukwehla nge-17% kumanqatha esisu ngaphezulu kweeveki ezili-12 ().

Kwangokunjalo, olunye uphononongo lufumanise ukuba abasetyhini abali-17 abenze i-HIIT kabini ngeveki kwiiveki ezili-16 babenokwehla nge-8% kumanqatha esisu ().

Enye yeendlela ezilula zokuzama i-HIIT ekhaya kukutshintsha phakathi kokuhamba nokuprinta imizuzwana engama-20-30 ngexesha.

Unokuzama ukutshintshana phakathi kokuzivocavoca okuphezulu njengokutsiba kwejacks, abakhweli beentaba kunye neeburpees ngekhefu elifutshane phakathi.

Uqeqesho lwexesha eliphakathi lokuqina lunokunceda ukwandisa ukutsha kwamafutha kwaye kunokuba luncedo ngakumbi ekunciphiseni amafutha esiswini kunye nokufezekisa iipakethi ezintandathu.

5. Hlala Umanzi

Amanzi abaluleke kakhulu kuyo yonke imiba yezempilo. Idlala indima kuyo yonke into ukusuka ekususweni kwenkunkuma ukuya kummiselo wobushushu.

Ukuhlala uhlanjululwe kakuhle kunokunceda ekuphazamiseni imetabolism yakho, utshise amanqatha asesiswini kwaye wenze kube lula ukufumana iseti yeepakethi ezintandathu.

Ngapha koko, olunye uphononongo lufumanise ukuba ukusela iimililitha ezingama-500 zamanzi okwethutyana kwandise inkcitho yamandla nge-24% ukuya kuthi ga kwimizuzu engama-60 emva kokutya ().

Olunye uphando lubonisa ukuba amanzi okusela anokunciphisa ukutya kwakho kwaye andise ukunciphisa umzimba.

Olunye uphononongo lwabantu abadala abangama-48 nabadala bafumanise ukuba abantu abasela amanzi ngaphambi kwesidlo ngasinye balahle ubunzima obungama-44% ngaphezulu kwithuba leeveki ezili-12 kunabo bangenayo ().

Izidingo zamanzi ziyahluka ngokuxhomekeka kwizinto ezahlukeneyo, kubandakanya ubudala, ubunzima bomzimba kunye nenqanaba lomsebenzi.

Nangona kunjalo, uninzi lophando lucebisa ukusela malunga ne-1-2 yeelitha (ii-34-68 zee-ounces) zamanzi ngemini ukuze uhlale uphethwe kakuhle.

Izifundo zibonisa ukuba amanzi okusela anokunyusa okwethutyana imetabolism, anciphise ukutya kwaye anyuse ukunciphisa umzimba ukukunceda ulahlekelwe ngamanqatha esisu anenkani.

6. Yeka ukutya ukutya okwenziweyo

Ukutya okusetyenzisiweyo kakhulu njengeetshiphusi, iicookies, ii-crackers kunye nokutya okulula zihlala ziphezulu kwiikhalori, iikhabho, amafutha kunye nesodiyam.

Ayisiyiyo loo nto kuphela, oku kutya kuhlala kuphantsi kwizakhamzimba eziphambili ezinje ngefayibha, iiprotein, iivithamini kunye neeminerali.

Ukudibanisa ukutya okungenampilo kokutya kunye nokutshintsha ngokutya okupheleleyo kunokunyusa ukuncipha, kunciphise amanqatha esiswini kwaye kukuncede ufezekise iseti yeepakethi ezintandathu.

Kungenxa yokuba kuthatha amandla ngakumbi ukwetyisa ukutya okugcweleyo okuneprotein kunye nefayibha, ezinokutshisa iikhalori ezingaphezulu kwaye zigcine imetabolism yakho inyukile ().

Izakha mzimba kukutya okupheleleyo, njengeprotein kunye nefayibha, zikwenza uzive ugcwele ngakumbi ukunqanda inkanuko kunye nokunceda ukunciphisa umzimba (,).

Iziqhamo, imifuno, ukutya okuziinkozo kunye nemidumba zizinto zonke ezinesondlo kwizinto ezilungiselelwe kwangaphambili ezifana nokutya okubandayo, izinto ezibhakiweyo kunye nokutya okutyiwa.

Ukutya okulungisiweyo kuphezulu kwiikhalori, iikhabhohayidi, amafutha kunye nesodiyam. Oku kutya kufuna amandla amancinci ukwetyisa kwaye kukwasilela kwizakhamzimba ezibalulekileyo ezinjengeprotein kunye nefayibha ezinokunceda ekwehliseni ubunzima.

7. Sika umva kwiiCarbs ezisulungekisiweyo

Ukunciphisa ukusetyenziswa kwakho kwe-carbohydrate ecocekileyo kunokukunceda ulahlekelwe ngamafutha amaninzi kwaye ufumane i-abs pack pack.

Iicarb esulungekileyo ziphulukana neevithamini, iiminerali kunye nefayibha ngexesha lokulungisa, okukhokelela kwimveliso yokugqibela ephantsi ngexabiso lesondlo.

Ukutya ii-carbs ezininzi ezicocekileyo kunokubangela i-spikes kunye nokuphazamiseka kwinqanaba leswekile yegazi, elinokuthi likhokelele ekwandeni kwendlala kunye nokutya ().

Ukutya ukutya okuziinkozo okuninzi, kwelinye icala, kunxulunyaniswe nokuncipha komjikelezo wesinqe kunye nobunzima bomzimba osezantsi ().

Ngapha koko, olunye uphononongo lufumanise ukuba abantu abatya izixa ezikhulu zokutya okusulungekileyo bahlala benamafutha aphezulu esiswini xa kuthelekiswa nabo batya ukutya okuziinkozo okungaphezulu ().

Ukutshintsha ii-carbs ezisulungekileyo ekutyeni okufana ne-pastries, i-pastas kunye nokutya okucutshungulwayo kwaye endaweni yoko ukonwabele ukutya okuziinkozo okunje ngerayisi emdaka, irhasi, ibulgur kunye necouscous ukunceda ukugcwala kunye nokutshisa amanqatha esisu.

Iicarb esulungekileyo ziphantsi kwizakhamzimba kwaye zinokunyusa amanqanaba endlala. Ukutya okuphezulu kokutya okusulungekileyo kudityaniswe namafutha esiswini.

8. Gcwalisa ifayibha

Ukongeza ukutya okune-fiber ephezulu ekutyeni kwakho yenye yeendlela ezilula zokwandisa ukwehla kobunzima kunye nokufezekisa iipakethi ezintandathu.

Ifayibha enyibilikayo ihamba ngephetshana lesisu elingagutyungelwanga kwaye inokunceda ukucothisa ukuphuma kwesisu ukuze uzive ugcwele ixesha elide ().

Ngapha koko, olunye uphononongo lufumanise ukuba ukonyuka kokutya kwefayibha nge-14 yegramu ngemini kunxulunyaniswe nokwehla kwe-10% kwi-calorie kunye ne-4.2 yeepawundi (1.9 kg) yokunciphisa umzimba ().

Uphando lubonisa ukuba ukufumana ifayibha eyaneleyo ekudleni kwakho kunokuthintela ukutyeba kunye nokuqokelela kwamafutha.

Olunye uphononongo lubonise ukuba kwi-10 yegramu nganye yokunyuka kwefayibha enyibilikayo ethathwa yonke imihla, abathathi-nxaxheba baphulukene ne-3.7% yamanqatha esisu ngaphezulu kweminyaka emihlanu ngaphandle kokwenza naluphi na uhlengahlengiso malunga nokutya okanye umthambo ().

Iziqhamo, imifuno, ukutya okuziinkozo, amandongomane kunye nembewu zizinto ezimbalwa ezinempilo, ezinokutya okunefayibha onokongeza ekutyeni kwakho ukunceda ukutshisa amanqatha esisu.

Ukutya ifayibha kunokukunceda uzive ugcwele kwaye kunokunceda ekukhuseleni nasekufumaneni ubunzima kunye nokufumba kwamafutha.

Umgca osezantsi

Kuninzi kakhulu ukufumana iipakethi ezintandathu zokuphuma kunokuzenza nje iicrunches okanye iiplanga ezimbalwa suku ngalunye.

Endaweni yoko, kufuna ukulandela ukutya okusempilweni kunye nokugcina indlela yokuphila esebenzayo ukunceda ukufezekisa iinjongo zakho.

Ukwenza utshintsho olulula kwindlela yakho yemihla ngemihla kunokufumana iseti yeepakethi ezintandathu kunye nokuphucula impilo yakho ngaxeshanye.

Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs