Ngaba ii-Exercises ze-Ab zikunceda ukuba utshise i-Belly Fat?

Umxholo

• Yintoni Imisipha Yesisu (ABS)?
• Zimbini iindidi zamanqatha esiswini
• Amafutha angaphantsi
• Amafutha eVisceral
• Ukuba Somelele, iMisipha ye-Abs ayonelanga
• Ngaba i-Ab Exercises iyayitshisa i-Belly Fat?
• UkuNcitshiswa kweSpot ngekhe kungasebenzi
• Nangona kunjalo, iZifundo ezithile azivumelani
• Eyona mithambo ilungileyo yokulahleka kwamafutha
• Yeyiphi imithambo ekufuneka uyenzile?
• Ukudibanisa iindidi ezininzi zokuzilolonga kungasebenza
• Ukutshintsha ukutya kwakho kubalulekile ekulahlekelweni ngamafutha omzimba
• Ungalahla njani i-Belly Fat ngokufanelekileyo
• 3 Ihamba ukomeleza i-Abs

Izihlunu zesisu ezichaziweyo okanye "i-abs" ziye zaba luphawu lokomelela kunye nempilo.

Ngesi sizathu, i-intanethi igcwele ulwazi malunga nokuba ungafezekisa njani iipakethi ezintandathu.

Uninzi lwezi ngcebiso lubandakanya ukuzivocavoca kunye nezixhobo ezijolise kwimisipha ye-ab.

Ezi ndlela kuthiwa zivuselele i-abs yakho ukutshisa amanqatha esisu.

Nangona kunjalo, azisebenzi njengoko abanye bethu banokucinga.

Eli nqaku lichaza yonke into oyifunayo malunga nokuzivocavoca umzimba kunye namanqatha esisu.

Yintoni Imisipha Yesisu (ABS)?

Izihlunu zesisu zinceda ukuzinzisa imeko yakho.

Zikwanceda ukuphefumla kwakho, vumela intshukumo, zikhusele amalungu akho angaphakathi kwaye ziphethe inkxaso yenkxaso yangasemva kunye nokulingana.

Kukho izihlunu ezine eziphambili zesisu:

• Rectus zesisu.
• Isisu esinqamlezileyo.
• I-oblique yangaphandle.
• I-oblique yangaphakathi.

Kubalulekile ukugcina amandla kuzo zonke ezi zihlunu.

Izihlunu ezomeleleyo zesisu kunokunceda ukuphucula ukuma komzimba kunye nokulingana. Banokukunceda ukunciphisa iintlungu zangasemva kunye nokwandisa ukuguquguquka (1,,,).

Imisipha yesisu ivumela intshukumo kwaye inike uzinzo, inkxaso kunye nokulingana. I-abs eyomeleleyo inokuthintela iintlungu zangasemva kunye nezinye iingxaki.

Zimbini iindidi zamanqatha esiswini

Amafutha asesiswini agqithisileyo, okanye amanqatha esisu, ayanyaniswa nomngcipheko ophezulu wokunganyangeki kwe-insulin, uhlobo lweswekile 2 kunye nesifo sentliziyo ().

Ukutyeba kakhulu esiswini yenye yezona zinto zibangela isifo se-metabolic syndrome (,).

Nangona kunjalo, ayingawo onke amanqatha esisu awenziweyo alinganayo. Zimbini iintlobo-zamafutha angaphantsi kunye namafutha e-visceral.

Amafutha angaphantsi

Olu luhlobo lwamafutha onokuwacofa. Itholakala phantsi kwesikhumba, phakathi kwesikhumba sakho kunye nezihlunu.

Amafutha angaphantsi ahambelana ngqo nomngcipheko we-metabolic. Ngamaxabiso aphakathi, ayizukuwonyusa ngokuphawulekayo umngcipheko wesifo (, 9).

Amafutha eVisceral

Olu hlobo lwamafutha lubekwe kwisisu esiswini esijikeleze amalungu akho angaphakathi.

Inxulunyaniswa ne-metabolic syndrome kunye neemeko zempilo ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (, 9,).

Amafutha e-visceral asebenza ngokwasemzimbeni. Ikhupha iikhompawundi ezichaphazela iinkqubo ezininzi ezinxulumene nezifo emzimbeni womntu ().

Zimbini iintlobo zamafutha esiswini - angaphantsi kunye ne-visceral. Amafutha e-visceral akhupha iihormoni ezinxulunyaniswe nezifo.

Ukuba Somelele, iMisipha ye-Abs ayonelanga

Ukuzilolonga izihlunu zesisu kuya kuzomeleza.

Nangona kunjalo, ukujija, ukugoba kunye nokugoba ecaleni akunakwenza ukuba izihlunu zakho zesisu zibonakale ukuba zigutyungelwe lutyebile lwamafutha.

Xa zikhona ngesixa esikhulu, amanqatha angaphantsi (phantsi kolusu) aya kukuthintela ekuboneni izihlunu zesisu.

Ukuze uchaze i-abs okanye ipakethi emithandathu, kuya kufuneka ulahle amanqatha angaphantsi kwesisu sakho.

Ukusebenzisa i-abs yakho kuya kubanceda bomelele kwaye babe nezihlunu. Nangona kunjalo, ngekhe ukwazi ukuzibona ukuba zigqunywe ngamanqatha angaphantsi.

Ngaba i-Ab Exercises iyayitshisa i-Belly Fat?

Abantu abaninzi benza umthambo kuba bafuna ukulahlekelwa ngamanqatha esisu.

Nangona kunjalo, ubungqina bokuba ukujoliswa kwe-ab ekujoliswe kuyo akusebenzi kakuhle.

UkuNcitshiswa kweSpot ngekhe kungasebenzi

Igama "ukunciphisa indawo" libhekisa kwingcinga ephosakeleyo yokuba ungalahla amanqatha kwindawo enye ngokwenza elo lungu lomzimba wakho. Kuyinyani ukuba uqeqesho lwendawo luya kukwenza "uve ukutsha" ngelixa izihlunu zikhula kwaye zomeleze. Nangona kunjalo, uphononongo lubonisa ukuba abayi kukunceda ulahle amanqatha esisu.

Olunye uphononongo lulandele abantu abangama-24 abenza iintsuku ezintlanu ngeveki iiveki ezi-6. Olu qeqesho lodwa aluzange linciphise amanqatha esisu angaphantsi ().

Olunye uphononongo luvavanye iziphumo zentsuku ezingama-27 zokuhlala. Ifumanise ukuba nobungakanani beeseli ezinamafutha okanye ubukhulu besisu esiswini esinciphileyo sinciphile (13).

Oku akuyinyani kuphela kwindawo yesisu. Isebenza kuzo zonke iindawo zomzimba.

Umzekelo, olunye uphononongo lucele abathathi-nxaxheba ukuba bagqibe iiveki ezili-12 zoqeqesho lokunganyangeki, besebenzisa ingalo yabo engeyiyo eyongamileyo.

Balinganise amanqatha angaphantsi ngaphambi nasemva kwenkqubo kwaye bafumanisa ukuba abathathi-nxaxheba baphulukene namanqatha kuyo yonke imizimba yabo, hayi kwiingalo zabo eziqeqeshiweyo ().

Ezinye izifundo ezininzi zibonise iziphumo ezifanayo (,,,).

Nangona kunjalo, iZifundo ezithile azivumelani

Olunye uphononongo lubonakala ngathi luyaphikisana nezi ziphumo zingasentla.

Olunye uphononongo luvavanye ukuba ukunciphisa amabala kunciphise amanqatha engalo engaphantsi. Kufumanise ukuba umthambo kwindawo ethile yengalo unciphise amanqatha kuloo ndawo ().

Olunye uphononongo luvavanye ukuba ibalulekile na indawo yokutya okunamafutha angaphantsi. Ithelekise amanqatha angaphantsi ecaleni kokusebenza kwezihlunu kumanqatha ecaleni kokuphumla kwezihlunu.

Into enomdla kukuba, akukhathaleki kangakanani ukuba umthambo, ukuhamba kwegazi kunye nokuwohloka kwamafutha kwakuphezulu kumanqatha angaphantsi awayekufutshane nezihlunu ezisebenzayo ().

Nangona kunjalo, iindlela okanye ubuchule bokulinganisa obusetyenzisiweyo kwezi zifundo kunokuba sisizathu seziphumo eziphikisanayo.

Ubungqina buxubekile, kodwa izifundo ezininzi zibonisile ukuba ukuqeqesha indawo enye yomzimba wakho akuyi kukunceda utshise amanqatha kuloo ndawo. Izifundo zikwabonisa ukuba ukuzilolonga kukodwa akunampembelelo kumanqatha esisu angaphantsi.

Eyona mithambo ilungileyo yokulahleka kwamafutha

Isizathu esinye sokuba ukulahleka kwamafutha ekujoliswe kuko kungasebenzi kukuba iiseli zemisipha azikwazi ukusebenzisa amanqatha akwiiseli ezinamanqatha ngokuthe ngqo.

Ubunzima bamafutha kufuneka buphulwe ngaphambi kokuba bungene kwigazi. Amafutha anokuvela naphina emzimbeni, kwaye hayi kuphela kwilungu lomzimba elisetyenziswayo.

Ukongeza, ukwenza i-sit-ups kunye ne-crunches ayisebenzi ngokukodwa ekutshiseni iikhalori.

Yeyiphi imithambo ekufuneka uyenzile?

Rhoqo, ukuzilolonga umzimba wonke kuya kukhawulezisa imetabolism yakho kunye nokutshisa iikhalori kunye namafutha. Ukuzivocavoca umzimba nge-Aerobic (cardio) kunokuba nakho ukusebenzela ekujoliseni i-visceral belly fat ().

Ubunzulu budlala indima nayo. Ukuzivocavoca okuphakathi okanye okuphezulu kunokunciphisa ubunzima besisu esiswini, xa kuthelekiswa nokuzivocavoca amandla asezantsi okanye uqeqesho lwamandla (,).

Ukongeza, kuya kufuneka wenze umthambo rhoqo ukuba ufuna ukufezekisa iziphumo ().

Umzekelo, yenza i-cardio yamandla amodareyithayo imizuzu engama-30, iintsuku ezintlanu ngeveki, okanye i-cardio ephezulu yokuqina kwemizuzu engama-20, iintsuku ezintathu ngeveki ().

Utshintsho lwezihlunu olwenzekayo ekuphenduleni umthambo lukwakhuthaza ukulahleka kwamafutha. Ngamanye amagama, ubunzima bemisipha owakhayo, kokukhona uya kutshisa amafutha ().

Ukudibanisa iindidi ezininzi zokuzilolonga kungasebenza

Ukuzivocavoca ngamandla (HIIE) yenye yeendlela eziye zaboniswa ukunciphisa amanqatha omzimba ngokufanelekileyo kunokuzilolonga okuqhelekileyo (,,,).

I-HIIE luhlobo loqeqesho lwexesha lokuphumla oludibanisa iindlela ezimfutshane zokuzilolonga okulandelwa lixesha elincinci kodwa elingaphantsi kakhulu ().

Iinkalo ze-HIIE ezenza ukuba zisebenze zibandakanya uxinzelelo lokutya kunye nokutsha okukhulu kwamafutha ngexesha nasemva kokuzilolonga ().

Ngapha koko, ukudibanisa uqeqesho lokuchasa kunye nokuzivocavoca i-aerobic kubonisiwe kusebenza ngakumbi kunokuzilolonga kwe-aerobic kuphela (,).

Nokuba awufuni ukwenza i-HIIE okanye uqeqesho lokunganyangeki, uphononongo lubonakalisile ukuba ukuhamba ngokukhawuleza okuqhelekileyo kunokunciphisa ngempumelelo amanqatha esisu kunye namafutha omzimba ewonke (,).

Uqeqesho lwe-Aerobic kunye ne-HIIE lutshise iikhalori kwaye lukhawulezise imetabolism. Ukudibanisa ukuzivocavoca i-aerobic kunye noqeqesho lokuxhathisa kubonakala kusebenza ngakumbi.

Ukutshintsha ukutya kwakho kubalulekile ekulahlekelweni ngamafutha omzimba

Kusenokwenzeka ukuba ukhe weva la mazwi,I-Abs yenziwa ekhitshini, hayi ejimini. ” Kuyinyani oku, njengoko isondlo esifanelekileyo kubalulekile ukuba ufuna ukuphulukana namafutha omzimba.

Kwabaqalayo, ukunciphisa ukutya okucwangcisiweyo. Ezi zihlala zipakishwe ngeswekile kunye nesiraphu yengqolowa ephezulu-fructose.

Ukutya iswekile eninzi kunokubangela ukutyeba kunye nokwandisa umngcipheko wezifo ze-metabolic (,).

Endaweni yoko, jolisa ekusebenziseni izixa eziphezulu zeprotheyini. Ukutya okuneproteni ephezulu kunxulunyaniswe neemvakalelo zokugcwala ezinokuguqula ukuthoba ikhalori.

Isifundo samadoda atyebileyo kwaye atyebe kakhulu abonise ukuba xa iiprotein zenza i-25% yeekhalori zabo, ulawulo lokutya kunye neemvakalelo zokugcwala zonyuke nge-60% ().

Ngapha koko, ukufunxa iiprotein ezingama-25 ukuya kuma-30% kwiikhalori zakho zemihla ngemihla kunokunyusa imetabolism yakho ukuya kuthi ga kwiikhalori ezili-100 ngosuku (,,).

Ukwandisa ukutya kwakho ifayibha yenye indlela elungileyo yokunciphisa umzimba. Imifuno ephezulu kwifayibha enyibilikayo ibonakalisiwe ukunceda ukunciphisa umzimba. Banokunyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori ngokuhamba kwexesha (39,,).

Ulawulo lwesahlulo sesinye isixhobo esisebenzayo, njengoko ukumodareyitha ukutya kwakho ukutya kubonisiwe ukunceda ukubangela ukwehla kobunzima (,).

Xa usitya ukutya okugcweleyo, ifayibha engaphezulu, iprotheyini engakumbi kunye nokulawula iindawo zakho, kunokwenzeka ukuba unciphise iikhalori.

Ukufezekisa ukusilela kwekhalori yexesha elide kubalulekile ekunciphiseni ubunzima kunye namanqatha esisu.

Uphononongo lubonisa ukuba abantu banokulahla amanqatha esisu ngokuthoba umzimba okanye ngokwenza umthambo ngamandla, ukuba nje banesiphene sekhalori (,).

Ukutya okunesondlo kubalulekile ekulahlekelweni ngamanqatha esisu. Yitya ukutya okucutshungulweyo okumbalwa, jonga iinxalenye zakho kwaye utye ngakumbi iiprotein kunye nefayibha.

Ungalahla njani i-Belly Fat ngokufanelekileyo

Ubungqina bubonisa ukuba awungekhe ulahle amanqatha esisu ngokusebenzisa i-abs yakho yodwa.

Ukuphulukana namafutha emzimbeni, sebenzisa indibaniselwano yomthambo kunye noqeqesho lokuxhathisa, njengokuphakamisa iintsimbi.

Ukongeza, yitya ukutya okusempilweni okuneproteni eninzi, ifayibha kunye nolawulo lwesahlulo-zonke ezo zinto zibonakalise ukuba ziyanceda ukunciphisa amafutha emzimbeni.

Ezi ndlela ziya kukunceda utshise iikhalori, ukukhawulezisa imetabolism yakho kunye nokwenza ukuba ulahlekelwe ngamanqatha. Oku ekugqibeleni kuya kubangela ukulahleka kwamafutha esiswini kwaye kukunike isisu esisicaba.

3 Ihamba ukomeleza i-Abs