Ungalahla njani i-Belly Fat esezantsi kweNdlela eseMpilo

Umxholo

• Ukuphelisa amanqatha asesiswini
• Uyenza njani intsilelo yeekhalori
• Ukutya ukuze ulahle amanqatha asesiswini
• Indlela yokulahla amanqatha asezantsi esisu ngokwenza umthambo
• HIIT
• Ikhulu
• Isikizi switsha
• Ijackknife crunch
• Ukutshintsha indlela yokuphila yokunciphisa umzimba
• Indlela yokulahla amanqatha asezantsi esisu emva kokufumana umntwana
• Oonobangela bamafutha esisu emadodeni nakwabasetyhini
• Yise kude

Umzimba womntu wonke ugcina amanqatha ngokwahlukileyo. Isisu esisezantsi sithande ukuba yindawo apho kuqokelelwa amanqatha kubantu abaninzi. Kungenxa ye:

• yemfuza
• ukutya
• ukudumba
• izinto zokuphila

Umonde ngoyena ndoqo xa usebenza ukulahla amanqatha esisu, kodwa zikhona izinto onokuzama ukuzilungiselela inkqubo.

Ukuphelisa amanqatha asesiswini

Kuqala, lahla umbono wokuba unokuthi "ubone unyango" kwiindawo ezinamafutha emzimbeni wakho. Unokwenza amawaka ophindaphindiweyo wokuzilolonga ukuqinisa isinqe sakho kwaye ungaboni ilahleko yamafutha.

Ukuzivocavoca okufana ne-cardio, yoga, kunye ne-crunches kunokubeka imisipha yakho kwaye yomeleze i-abs yakho engezantsi, kodwa ayiyi "kucima" iidipozithi ezinamafutha.

Olona hlobo kuphela lokulahlekelwa ngamanqatha kwisisu sakho esezantsi kukuphulukana namafutha ngokubanzi. Ukusilela kweekhalori kuyanceda koku.

Uyenza njani intsilelo yeekhalori

Ukudala intsilelo yeekhalori kwiibalo elula: Ngaba utshisa iikhalori ezingaphezulu kokutya imihla ngemihla? Ukuba ukhona, ukwintsilelo yeekhalori.

Ukutshisa ii-calories ezingama-3 500 ngaphezu kokutya kukulingana neepounds ezili-1 zeoli, ngokweMayo Clinic.

Ngokufumana intsilelo yeekhalori ezingama-500 - ngokudibanisa ukutya kunye nokuzilolonga - uya kulahla malunga neeponti enye yeoyile ngeveki.

Kubantu abaninzi, ukuphulukana neepesenti ezingama-2.5 zamafutha ngeveki kubandakanya uthintelo lwekhalori olugqithisileyo kwaye akukhuthazwa.

Ukutya ukuze ulahle amanqatha asesiswini

Ukutya iikhalori ezininzi kunokutshisa kunokukwenza ukuba ube nakho ukukhula amanqatha e-visceral. Ngamanye amaxesha iqokelela kwisisu.

Ukutya ukutya okufanelekileyo kunokunceda ukunceda ukunciphisa umzimba. Gwema okanye unciphise ukutya okucutshungulwe kakhulu kwaye kuphezulu kwiswekile ecoliweyo kunye neenkozo ezihlanjelweyo. Baye kwiswekile yegazi ukungazinzi kunye nokudumba kwindawo yokugaya.

Endaweni yoko, jolisa ekongezeni iproteni esempilweni kunye nemithombo yefayibha kukutya kwakho. Imifuno yeCruciferous inokukunceda ukuba uhlale ugcwele ixesha elide kwaye iqulethe izondlo ezininzi. Oku kubandakanya:

• ibrokholi
• kudala
• icauliflower

Iiproteni zinokunyusa amandla akho kunye namandla ngaphandle kokongeza iikhalori ezininzi kwiimfuno zakho zekhalori zemihla ngemihla. Eminye imithombo yeeprotein ibandakanya:

• amaqanda abilisiweyo
• inyama ezibhityileyo
• iimbotyi nemidumba
• amandongomane nembewu

Gwema okanye unciphise iziphuzo ezenziwe ngobumnandi, kubandakanywa iziphuzo zamandla kunye neesoda zokutya. Gcina iziselo ezichasayo, ezinje ngeti eluhlaza kunye namanzi.

Indlela yokulahla amanqatha asezantsi esisu ngokwenza umthambo

HIIT

Uqeqesho lwexesha eliphakamileyo, elibizwa ngokuba yi-HIIT, linxibelelene nokuncitshiswa kwamafutha phakathi kwabantu abadala abanesisindo esingaphezulu.

Kwisifundo esinye, abantu abadala abathathe inxaxheba kwimithambo ye-HIIT kathathu ngeveki babone iziphumo ezifanayo njengabantu abenza iiseshoni zemizuzu engama-30 zemihla ngemihla ye-cardio efanelekileyo. Ababhali bokufunda bachaza ukuba ukunamathela kwirejimeni ixesha elide kuyafuneka kwiziphumo eziyimpumelelo.

Ungasebenzisa iapp okanye isitopuwotshi ukuya kwixesha lakho. Gqiba kwimithambo oza kuyenza-njenge-sprints, i-burpees, ibhegi yesantya, okanye enye intshukumo ye-cardio- kwaye usebenze umzimba wakho kunzima kangangemizuzwana engama-45.

Phula imizuzwana engama-45 ngaphambi kokuphinda usebenzise umthambo ophindaphindiweyo kangangoko unako kwimizuzwana engama-45. Phinda kwakhona kwisekethe enezinto ezihlanu ukuya kwezisixhenxe zokuzilolonga.

Ukutshisa amanqatha, yenza i-HIIT okanye i-cardio Workout ngaphambi kokuba uye kolunye uqeqesho, njengale idweliswe apha ngezantsi.

Ukunyusa izinga lokubetha kwentliziyo yakho ngaphambi kwezinye iintlobo zokuzilolonga, njengokuphakamisa iintsimbi kunye neePilates, yindlela elungileyo yokuhlawula ukuzilolonga kwakho.

Ikhulu

Ikhulu likhulu le-Pilates yokuzivocavoca ejolise kwiimisipha ezinzulu zangaphakathi. Nantsi indlela yokwenza:

1. Qala ukulala ungqengqe ngomqolo kumatshini weyoga, ugobe amadolo kwaye iinyawo zakho zisemgangathweni.
2. Ngelinye ngexesha, tyibilikisa imilenze yakho ukuze amadolo akho abe kwindawo ephezulu yetafile kwaye iinyawo zakho zihlale ziguquguqukayo.
3. Yalatha iminwe yakho kude nawe, kwaye wandise iingalo zakho xa uziphakamisa, malunga ne-intshi emhlabeni.
4. Phakamisa isifuba sakho kunye nomva ongasentla emhlabeni ukuze ubandakanye i-abs yakho.
5. Phefumlela ngaphakathi, kwaye uqalise ukumpompa iingalo zakho phezulu nasezantsi njengoko ubambe isifuba nentamo yakho emhlabeni. Zama ukuphefumla kunye kunye nokuhamba kweengalo zakho, kwaye uqale ukubala.
6. Bamba ukuma kwindawo yokubala eyi-100 ngaphambi kokuba ugaxe amadolo akho esifubeni sakho kwaye uphefumle ukukhupha uxinzelelo esifubeni sakho. Phinda la maxesha ama-2 okanye ama-3 ukuba uyakwazi, ukusebenza ukuya kuma-reps angaphezulu.

Isikizi switsha

Iswitshi yotshintsho lolunye uqeqesho olusezantsi olusetyenziswa ngamanye amaxesha kwiiPilates zokuzivocavoca. Nantsi indlela yokwenza:

1. Qala emqolo wakho kumatshini weyoga, kwaye uphakamise imilenze yakho ukuya kufikelela kwi-angle ye-90-degree angle. Iinyawo zakho kufuneka ziguquguquke. Ungazifaka izandla emva kwentloko.
2. Phakamisa isilevu sakho esifubeni sakho, kwaye ubambe ukuze ubambo lwakho lusongelwe ngakwicala lesisu sakho. Kuya kufuneka uzive ukubandakanyeka kwakho okungaphantsi.
3. Kwintshukumo elawulwayo, vumela omnye wemilenze yakho uwele phantsi. Ukuba uyakwazi, yeka umlenze wakho ngaphambi kokuba uhlasele umgangatho, kwaye uwuse phezulu malunga ne-intshi ngaphezulu komgangatho.
4. Buyisela umlenze phezulu. Phinda ngomnye umlenze, utshintshane njengoko uphakamisa isifuba sakho. Phinda kwakhona i-20 reps.

Ijackknife crunch

IJackknife crunches yimithambo yomgangatho ebandakanya ii-abs ezisezantsi. Intshukumo inokuziva ilula ekuqaleni, kodwa emva kokubuya okumbalwa, uya kuziva ukuba bayomeleza njani undoqo wakho.

Nantsi indlela yokwenza kubo:

1. Lala ngomqolo ngomqolo iingalo zakho zandisiwe phezu kweendlebe zakho kwaye ufikelela eludongeni emva kwakho.
2. Ukubandakanya umxholo wakho, zisa iingalo zakho emilenzeni yakho. Ngexesha elifanayo, yizisa imilenze yakho ephakamileyo kwaye ubuyele entlokweni yakho.
3. Fikelela ekuchukumiseni amadolo akho emva koko ezantsi.
4. Phinda kwakhona i-20 reps. Nenjongo yokwenza iiseti ezi-3 ezingama-20 ukuqala, kwaye usebenze ukusuka apho.

Ukutshintsha indlela yokuphila yokunciphisa umzimba

Ngaphandle kokutya kunye nokuzivocavoca, kukho ezinye iinguqulelo zokuphila onokuzenza ukuze uncede ukunciphisa umzimba.

Imikhwa esempilweni ihlala inefomino. Ukuba unokongeza utshintsho olunye okanye zibe mbini kwindlela yakho yesiqhelo, kuya kuba lula ukongeza ngaphezulu njengoko ixesha lihamba.

Nazi ezinye ekufuneka ziqwalaselwe:

• Sela amanzi amaninzi.
• Yongeza ukuhamba kwindlela yakho yesiqhelo.
• Ziqhelise ukutya okunengqondo, kwaye uzame ukutya kancinci. Ukuthatha ixesha lakho xa usitya kunokunceda ukukugcina ungatyi kakhulu.
• Yeka ukutshaya ngaphambi kokuba uzame naluphi na uhlobo lwesicwangciso sokuthintela ikhalori. Ukuyeka ukutshaya kuya kunceda ukwenza ukuba ukusebenza kwakho kube mnandi kwaye kusebenze, ungasathethi ke ngezinye izibonelelo zempilo zokuyeka. Ukuyeka ukuhlala kunzima, kodwa ugqirha unokukunceda ukwakha isicwangciso sokuyeka ngokufanelekileyo.
• Fumana ubuthongo obuhle ebusuku xa kunokwenzeka. Ukulala kakubi kukunyusa uxinzelelo kwaye kunxulunyaniswe nokuzuza ubunzima.

Indlela yokulahla amanqatha asezantsi esisu emva kokufumana umntwana

Ukulungisa isisu sakho emva kokukhulelwa kunokubangela ezinye iingxaki. Lindela de ufumane imvume kugqirha wakho ngaphambi kokutsiba kulo naluphi na uhlobo lokutya kunye nokuzilolonga rhoqo.

Akuqhelekanga ukuba ube nesikhumba esivulekileyo okanye ulwahlulo lwamafutha olongezelelweyo phezu kwesisu sakho emva kokukhulelwa, ngakumbi ukuba unikezelwa ngokuhlinzwa.

Ngexesha lokukhulelwa, abafazi abaninzi bafumana ubunzima. Emva kokubeleka, uya kuba nenqatha eyongezelelweyo yamafutha ashiyekileyo njengendawo yokugcina amandla okuncancisa kunye nenkqubo yokubuyisela ukuzalwa.

Le yinxalenye yemvelo yomzimba wakho kwaye iqhelekile. Kubalulekile ukuba ube nomonde nesiqu sakho.

Unako, ubukhulu becala, ukulandela iinkqubo ezifanayo ngendlela obuya kwenza ngayo ngaphambi kokuba ukhulelwe ukuze ulahlekelwe ngumzimba emva kokubeleka, ngaphandle kwezinto ezimbalwa.

Musa ukuthintela iikhalori ngelixa uncancisa. Inokunciphisa ubisi lwakho lwebele.

Ukuba kubonakala ngathi izihlunu kwi-abs yakho esezantsi zahlulwe ngokukhulelwa, unokuba nemeko ebizwa ngokuba yi-diastasis recti.

Inokuba mandundu ngokuzivocavoca ngokwesiko. Buza ugqirha wakho malunga nokuzilolonga kunye nokhetho lonyango ukuba uyakholelwa ukuba unale meko.

Oonobangela bamafutha esisu emadodeni nakwabasetyhini

Ukwabelana ngesondo kwakho kunokuba nento yokwenza nezizathu zokuba kutheni ufumana amanqatha esisu. Abasetyhini bahlala begcina amanqatha esiswini esisezantsi ngenxa yehomoni, ufuzo kunye nobudala, kwaye kunokuba nzima ukunciphisa kwezinye iimeko.

Nangona kunjalo, wonke umntu kufuneka athathe indlela efanayo esisiseko yokunciphisa umzimba, ngaphandle kwesini okanye isini.

Yise kude

Akunakwenzeka ukuba uqaphele ukunyanga amanqatha kwaye uphulukane nawo kwindawo enye yomzimba wakho. Ukunciphisa umzimba ngokubanzi kuphela kwendlela yokulahla amanqatha esisu ngendlela esempilweni.

Ukuxubha kunye nokuqinisa izihlunu zakho zomzimba ngemithambo yomgangatho, ukutshintsha indlela otya ngayo, kunye nokwenza imikhwa esempilweni konke oku kuya kuba negalelo ekucutheni isinqe sakho.