Ngaba kukho ikhowudi yokukhohlisa yokufumana iipakethi ezintandathu ngokukhawuleza?

Umxholo

• Yintoni ipakethi ezintandathu?
• Ukunciphisa amanqanaba omzimba wakho
• Into ekufuneka uyenzile ukuphuma kwakho
• Ukunciphisa iikhalori
• Yandisa ukutya kweprotein
• Khetha ukuzilolonga okwethutyana
• Yongeza uqeqesho lokumelana
• Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs
• Ukuthatha

Ushwankathelo

Ukukrazuka, i-abs ekhethiweyo yi-grail engcwele yabantu abaninzi abanomdla. Baxelela umhlaba ukuba womelele kwaye uyayama kwaye loo lasagna ayinakho ukujikela kuwe. Kwaye akukho lula ukufezekisa.

Iimbaleki ecaleni, uninzi lwabantu lunezihlunu zesisu ezigqunywe ngumaleko wamafutha. Ezinye zazo zikufuphi nomphezulu wolusu (amanqatha angaphantsi). Ezinye zazo zinzulu ngaphakathi kwisisu esiswini (amanqatha e-visceral).

Amanqatha akho onawo, kuya kuthatha ixesha elide ukuwachitha kwaye ubonise iipakethi ezintandathu.

Yintoni ipakethi ezintandathu?

Isihlunu esikhulu esiswini esinoxanduva lokuvela kwebhodi yokuhlamba yi-rectus abdominis. Yibhanti ende, ethe tyaba yemicu eyolula ngokuthe nkqo ukusuka kwithambo le-pubic ukuya ngaphantsi kweembambo. Ilele kumalungu angaphakathi kunye nemisebenzi yokunceda ukubamba la malungu kwindawo yawo efanelekileyo.

Yisihlunu esahlulweyo esinelungelo kunye nesiqingatha sasekhohlo esibaleka ngokufanayo. Isiqingatha ngasinye sahlulwe sangamacandelo amathathu ngezicwili ezihlangeneyo. Ezi zintandathu zethishu zezihlanganisi zezona zinika isisu imbonakalo "yeepakethe ezintandathu".

Kungakhathaliseki ukuba i-rectus abdominis ifakwe kakuhle kangakanani, ukuba ifihliwe phantsi kwamanqatha, iipakethi zakho ezintandathu aziyi kubonakala.

Ngokutsho kweHarvard Health, malunga neepesenti ezingama-90 zamafutha omzimba angaphantsi, oku kuthetha ukuba ulele phantsi kwesikhumba. Zizinto ezi-squishy ezenza isisu sakho kwaye ngamafutha omzimba onokuwabamba ngezandla zakho.

Phantse iipesenti ezili-10 zamafutha ziindidi ze-visceral. La mafutha alala phantsi kodonga lwesisu nakwindawo ezigubungele amathumbu kunye nesibindi.

Ifihla iihomoni kunye nezinye izinto ezibangela ukudumba okumgangatho osezantsi, onefuthe ngqo kuphuhliso lwezinto ezinjengesifo sentliziyo, isifo sengqondo esixhalabisayo kunye neminye imihlaza.

Ukwenza umthambo ekujoliswe kuwo njengee-crunches kulungele ukuhambisa izihlunu zesisu, kodwa ukuphulukana namanqatha angaphantsi kunye ne-visceral linyathelo lokuqala lokufumanisa i-abs yakho.

Ngokwe-American Council on Exercise (ACE), uzakufuna ukuthoba amanqatha omzimba wakho malunga neepesenti ezili-14 ukuya kwezingama-20 kwabasetyhini kunye neepesenti ezi-6 ukuya kwezili-13 zamadoda. Kwinqanaba elisetyenziswe yi-ACE, oku kwaziwa ngokuba ludidi "lweembaleki".

Nangona kunjalo, abanye abantu abanayo i-genetic makeup eyimfuneko kwi-abs-pack pack ezintandathu. Kungenxa yokuba banokuba nesikhumba esityebileyo kunye nezicubu ezijikeleze i-rectus abdominis, isenza ukuba kube nzima ukukrazula i-abs ukubonisa.

Abanye abantu banamathambo okanye i-angled tendons ewela ngaphaya kwe-rectus abdominis, eyenza i-abs yabo ingabonakali njengebhodi yokuhlamba.

Ukunciphisa amanqanaba omzimba wakho

Ukunciphisa ipesenti yamanqatha omzimba kunokuba yinkqubo ende kunye nobunzima.

Uphando olupapashwe kulindixesha lubonisa ukuba e-United States, umfazi oqhelekileyo unamafutha angama-40 eepesenti emzimbeni kwaye indoda eqhelekileyo ineepesenti ezingama-28. Abasetyhini ngokwendalo bathwala amanqatha amaninzi kunamadoda ngenxa yehomoni estrogen.

Uninzi lwamadoda nabasetyhini kufuneka balahle ubuncinci amaqatha emizimba yabo ngenxa yokungabikho kwabo. I-American Council kwi-Exercise ithi i-1 yeepesenti yokulahleka kwamanqatha emzimbeni ngenyanga ikhuselekile kwaye iyenzeka.

Ngenxa yokuba izibalo, kunokuthatha umntu obhinqileyo onamafutha omzimba aqhelekileyo malunga neenyanga ezingama-20 ukuya kwezi-26 ukufikelela kwinqanaba elifanelekileyo lokulahleka kwamafutha kwiipakethi ezintandathu. Umntu ophakathi uya kudinga iinyanga ezili-15 ukuya kwezi-21.

Into ekufuneka uyenzile ukuphuma kwakho

Iindaba ezimnandi zezokuba une-abs. Iindaba ezimbi kukuba akukho ndlela ikhawulezayo nelula yokuzifumanisa. Ukuzivocavoca izihlunu zesisu kunye nokuzilolonga okujolisiweyo kuya kunceda ukomeleza kunye nokubumba.

Ukunciphisa iikhalori

Sika malunga neekhalori ezingama-500 kwisidlo sakho semihla ngemihla ukuba ufuna ukuphulukana neponti enye ngeveki.

Ukuba wenza umthambo, usenokukwazi ukunciphisa iikhalori ezimbalwa. Ukuba utshisa ii-calories ezingama-250 ngokusebenza yonke imihla, unokufuna ukusika iikhalori kuphela ngama-250.

Yandisa ukutya kweprotein

Xa unciphisa umzimba, uphulukana nemisipha engatyebanga. Ukunceda ukugcina ubunzima bemisipha, kubalulekile ukusebenzisa izixa ezaneleyo zeproteni, ibhloko yokwakha yemisipha.

Cwangcisa malunga ne-1 ukuya kwi-1.5 yeigram kwiipawundi ezimbini ozilinganisileyo.

Olunye uhlalutyo lupapashiwe lwaphawula ukuba ngelixa bezama ukunciphisa umzimba, abo batya iiprothini ezingaphezulu komndilili (i-1.2 ukuya kwi-1.5 yeigremu nge-2.2 yeepawundi zobunzima bomzimba) bakwazi ukugcina ubunzima bemisipha kunye nokuphucula ukwakheka komzimba xa kuthelekiswa nalabo nditye umyinge weeprotheyini (i-0.8 yeegram nge-2.2 yeepawundi)

Oko kuguqulela ngaphezulu kwe-90 yeeprotheyini-iigram ezingama-30 kwisidlo ngasinye, ngosuku lomntu weepawundi ezili-150.

Ukutya okunotyebileyo kweeprotein kubandakanya inkukhu, inyama yenkomo, iturkey, iimbotyi, amandongomane, kunye neemveliso ezithile zobisi ezifana neyogathi yamaGrike.

Khetha ukuzilolonga okwethutyana

Imizekelo yokuzivocavoca ngokukhawuleza kubandakanya:

• Ukuprinta imizuzwana engama-20 kulandelwa kukuhamba ezingama-40, kwaye uphinde
• Ukuhamba ngebhayisikile ngesantya sokuphuma yonke imizuzwana esi-8 kulandelwa sisantya esisezantsi semizuzwana eli-12

Ngokophando olupapashiweyo, abasetyhini abenza olo hlobo lokuzilolonga ngebhayisikile kangangemizuzu engama-20, kathathu ngeveki, kangangeeveki ezili-15, balahlekelwe ngamanqatha omzimba angaphezulu kunalawo enza umthambo ozinzileyo.

Yongeza uqeqesho lokumelana

I-Cardio kunye nokuphakamisa iintsimbi kubonakala ngathi kuyimbumbulu yomlingo xa kufikwa ekuphulukaneni namanqatha.

Kwisifundo esinye kujongwa ukutyeba kakhulu kolutsha, abo benza umsebenzi we-cardio imizuzu engama-30 kunye noqeqesho lwamandla okwemizuzu engama-30, kathathu ngeveki unyaka omnye, baphulukana namanqatha omzimba amaninzi kwaye bajija isangqa sesinqe sabo kunabo benza umthambo we-aerobic.

Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs

Ukuthatha

Akukho ndlela ikhawulezayo nelula yokufumana iipakethi ezintandathu. Kubandakanya uqeqesho kunye nokuzibophelela ekucocekeni, ukutya okusempilweni kunye nokuzilolonga rhoqo, kubandakanya i-cardio kunye noqeqesho lwamandla.

Kodwa ngelixa inkqubo inokuthi ibe nde kwaye umsebenzi usebenze nzima, iipakethi ezintandathu zeepas ziinjongo zokomelela komzimba ezinokufunyanwa ngabo bazinikeleyo kwinkqubo.