Uhlelo Lokugcina Lendlela Yokulahla Amafutha Esisu

-Delile

• Yini Amafutha Esisu?
• Ungalahlekelwa Kanjani Amafutha Esisu
• Uhlelo Lokudla Olungcono Kakhulu Lokulahlekelwa Amafutha E-Belly
• Uhlelo Olungcono Kakhulu Lokuzivocavoca Lokulahlekelwa Amafutha E-Belly
• Ukujima Okungcono Kakhulu Kwasekhaya Kuthuthela Ekulahlekeni Kwamafutha Esisu
• Ukuzivocavoca Okuhle Kakhulu: Side Plank
• Ukuzivocavoca Okungcono Kakhulu Kwe-Abs: I-Walkout to Push-Up (Inchworm)
• Ukuzivocavoca Okungcono Kakhulu Kwe-Abs: I-Alligator Hudula
• Buyekeza kwe-

Nakuba amafutha engase atholakale cishe kunoma iyiphi ingxenye yomzimba wakho, uhlobo olunamathela phakathi kwakho lungaba oluqine kakhulu ukuwachitha. Futhi, ngeshwa, njengoba abesifazane bekhula, i-midsection ngokuya iba yindawo yokuzikhethela yamafutha. “Lapho owesifazane efinyelela eminyakeni engu-40, amafutha engeziwe angase anqwabelene eduze kwesisu,” kusho uSteven R. Smith, M.D., uchwepheshe wokukhuluphala eTranslational Research Institute for Metabolism and Diabetes e-Orlando, eFlorida. ″ La mafutha esisu imvamisa ukusatshalaliswa kwamafutha esiswini kunenzuzo kumafutha esewonke. ulahlekelwe ngamafutha esiswini.

″ Ngokulahlekelwa yi-estrogen, ulahlekelwa yimizila ejwayelekile yomzimba wakho, "kuchaza uMichael Roizen, MD, umphathi omkhulu wezempilo eCleveland Clinic eCleveland, e-Ohio. ″ Esikhundleni sokuthi isisindo sihlale okhalweni lwakho, kuya esiswini sakho. "

Yini Amafutha Esisu?

Empeleni, amafutha esiswini athatha izinhlobo ezimbili ezinkulu: amafutha angaphansi (uhlobo olubonakalayo ngezansi nje kwesikhumba) namafutha e-visceral (afakwe ngaphakathi esiswini sakho bese esongwa azungeze izitho ezihlanganiswe lapho). Nakuba uhlobo lokuqala lwamafutha lubonakala kalula, uhlobo lwakamuva lubeka engcupheni enkulu kakhulu yezempilo—futhi ngenxa yalokho kubaluleke kakhulu ekufuneni kwakho konke ukulahlekelwa amafutha esiswini. Ngokuxakayo, la mafutha ahlala engabonakali ngaso sonke isikhathi. Ngisho noma ungakhuluphele ngokweqile, usengapakisha amafutha amaningi e-visceral. (Okuhlobene: Izizathu eziyi-7 zokuthi awulahlekelwa yi-Belly Fat)

Kufihliwe noma cha, amafutha e-visceral enza inombolo yangempela empilweni yakho ngenxa yokuthi ahlala kuphi emzimbeni. Ngamafutha, kumayelana nendawo, futhi idepho ngayinye yamafutha inomsebenzi okhethekile kakhulu. "Sasivame ukucabanga ukuthi wonke amanoni adalwe alingana, ukuthi kwakungumgqomo nje wokugcina ama-calories amaningi," kusho u-Elizabeth Ricanati, MD, umeluleki we-Wellness Institute eCleveland Clinic. ″ Kepha lokho akulona iqiniso.

Amafutha, njengemisipha, manje aziwa ngokusebenza komzimba; ikhiqiza inqwaba yamakhemikhali, kufaka phakathi ama-hormone akhomba ebuchosheni ukuthi othile ulambile noma unelisekile. ″Impela, manje sesicabanga ngamadepho ezicubu zamafutha njengezitho ze-endocrine,” kusho umcwaningi wesifo sikashukela u-Philipp Scherer, Ph.D., uprofesa e-University of Texas Southwestern Medical Center e-Dallas, eTexas.

Ngamanye amazwi, amafutha akhipha amahomoni ahluka kuye ngokuthi amafutha akuphi. Ungase ungabi umlandeli omkhulu wobukhulu bamathanga akho, kodwa ucwaningo lubonisa ukuthi amahomoni akhiqizwa lapho ahlinzeka ngenzuzo yezempilo. ″ Asiyazi yonke imininingwane, kodwa kuyacaca ukuthi amanoni asezinqulwini, ikakhulukazi emathangeni, avikela eminye yemiphumela yezempilo yokukhuluphala, njengesifo sikashukela, ngokukhiqiza izinto ezandisa ukuzwela kwe-insulin, " Kusho uDkt. Smith Amafutha e-visceral, ngakolunye uhlangothi, ayaziwa ukuthi akhiqiza izinto ezivuthayo ezingakhuphula ubungozi besifo senhliziyo, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, nomdlavuza webele nowebala. (Lokhu kudla okungu-15 kungasiza ukulwa nalokhu kuvuvukala.)

Ungalahlekelwa Kanjani Amafutha Esisu

Uhlelo Lokudla Olungcono Kakhulu Lokulahlekelwa Amafutha E-Belly

Ngakho-ke ingabe amafutha esiswini nezinkinga zempilo ezihambisana nawo azinakubalekelwa imiphumela yokuguga? Impendulo ingucha ofanelekayo. ″Akukaze kube sekwephuzile kakhulu ukulahlekelwa amafutha esiswini," kusho uJackie Keller, umbhali weUmzimba Ngemva Kwengane. ″Kodwa akukho ukulungisa okulula.” Nokho, nakuba, nakuba, kuqinisekile ukuthi kunezingozi ezithile zempilo ezihlobene namafutha e-belly, kunenkinga enkulu ngendlela umphakathi okhuluma ngayo ngamafutha esisu ngokuvamile, u-Natalie Rizzo, M.S., R.D. ngaphambilini utshele i-Shape.

Indlela engcono kakhulu yokulahlekelwa ngamafutha asesiswini iwukuba futhi unciphise amangqamuzana amafutha ngokuphelele ukwehlisa isisindo. Kodwa ungalenzi iphutha: amafutha esiswini akulula ukuwasusa. Qala ngokucabangisisa ngokudla kwakho kwamanje kwekhalori nsuku zonke. Bese usika leyo nombolo ngekota eyodwa. Abacwaningi base-Columbia University bathole ukuthi ukunciphisa ama-calories nsuku zonke (ngaphandle kokwengeza ukuvivinya umzimba) kunganciphisa amangqamuzana amafutha ngamaphesenti afika kwangu-18, ikakhulukazi lawo anamafutha angaphansi kwesikhumba. Ibhonasi yezempilo? Ukuncipha kwamafutha kuthuthukisa amandla omzimba okusebenzisa i-insulin, ngaleyo ndlela kuvikele isifo sikashukela.

Ngaphandle kokubala amakhalori, ungazama amasu alandelayo okuthi ungalahla kanjani isisu samafutha nesisindo ngasikhathi sinye.

• Linganisa amandla. Uhlelo oluhle lokudla olushisa amafutha luhlanganisa amaphesenti angu-30 amaprotheni, amaphesenti angu-40 ama-carbohydrate, namaphesenti angu-30 amafutha. Ucwaningo luthole ukuthi ama-dieters abambelele kulawa ma-ratios alahlekelwa cishe ngama-22% amafutha esiswini ngemuva kwezinyanga ezine, namaphesenti angama-38 ngaphezulu ngemuva konyaka, kunalabo abalandela ukudla okunamafutha aphansi. Nyusa ivolumu. Ukudla okuqukethe amanzi amaningi nefayibha (amasaladi, imifino, izithelo ezintsha noma ezomisiwe, nezinkwa zokusanhlamvu noma i-pasta) kuyanda esiswini sakho futhi kukwenza uzizwe ugcwele ngokushesha ngamakhalori ambalwa. (Lesi yisona sisekelo esingemuva kokudla kwe-volumetrics, i-BTW.)
• Beka ukudla okulula. Yidla izingxenye ezincane zokudla okulula okunempilo kathathu ngosuku. Ocwaningweni oluvela e-Georgia State University, abasubathi abalandela leli phethini bashisa amafutha nama-kilojoule amaningi kunalabo ababelinda isikhathi eside ukuze badle. (Okuhlobene: Ingabe Ukuzila Okungapheli Kungakusiza Ulahlekelwe Amafutha Esisu?)
• Iya eluhlaza.Ucwaningo luthole ukuthi abesifazane abaphuza cishe izinkomishi ezinhlanu zesiphuzo esiqukethe itiye eliluhlaza usuku ngalunye, futhi bahlanganise nokuzivocavoca ezinkambisweni zabo, balahlekelwa amafutha amaningi esiswini kunalabo abamane bazivocavoce. Ngaphezu kokulahlekelwa yintshi elilodwa okhalweni, abaphuza itiye banciphise amafutha angaphansi kwesikhumba ngamaphesenti ayi-6 namafutha e-visceral ngamaphesenti ayi-9 kungakapheli amasonto ayi-12. Abacwaningi bathi ukulahlekelwa kubangelwa i-catechin, i-antioxidant etiyeni eliluhlaza.
• Lwela amanoni ngamanoni. Kuzwakala kungqubuzana nakho, kepha ucwaningo olukhulayo luphakamisa ukuthi ukudla okunothe ngama-monounsaturated fatty acids (okwaziwa kakhulu ngokuthi ama-MUFAs) kugcina amafutha esiswini ethambile. Phakathi kokudla okuvame kakhulu okuqukethe ama-MUFA ama-olives, amantongomane, ukwatapheya, namafutha aphuma kulokhu kudla. (Nasi esinye futhi isizathu sokungeza amafutha anempilo kumenyu yakho.)

Uhlelo Olungcono Kakhulu Lokuzivocavoca Lokulahlekelwa Amafutha E-Belly

Ukudla, kunjalo, kumane kuyingxenye yempendulo yokuthi ungawalahla kanjani amafutha esiswini. Ukuzivocavoca umzimba, kanye nohlobo lwayo olufanele, kubalulekile ekuthuthukiseni imetabolism yakho nokuncipha kokubili kwama-fat cell angaphansi nangama-visceral. Uma ungasebenzi njalo, manje isikhathi sokuqala, usebenzisa le mihlahlandlela:

• Ehle kusofa.Ukuhamba ngamandla imizuzu engama-45 izikhathi ezinhlanu ngesonto akusizi nje ukulahlekelwa yi-flab kepha futhi kukhonjisiwe ukunciphisa ukuvuvukala okubangela izifo kumafutha e-visceral. Kufanele ukhombe ijubane lamamayela amathathu kuya kwamane ngehora. (Noma zama lokhu kujima okusebenzayo kokuhamba ukuze ulahlekelwe ngamafutha esiswini!) Awunaso isikhathi esingaka esitholakala sonke ngesikhathi esisodwa? Ngokwabaqeqeshi nabanye ochwepheshe bokuqina komzimba, izikhathi zokuvivinya umzimba ezifika isikhathi esifushane njengomzuzu owodwa ngasinye zisengasizuzisa isisu sakho—inqobo nje uma ubhala okungenani imizuzu engu-30 yokuvivinya umzimba ngosuku. (Okuhlobene: Izeluleko ezingama-30 Ezinkulu Kunazo Zonke Zesikhathi Sonke)
• Nyusa isilinganiso sakho.Ukwenyusa izinga lokushaya kwenhliziyo yakho libe ngamaphesenti angu-80 obuningi bayo emaminithini angu-40 kungasheshisa imetabolism yakho amahora angu-19, ososayensi bathole. Ukuze ubale lokhu kushaya kwenhliziyo okuqondisiwe, susa iminyaka yakho yobudala isuka ku-220, bese uphindaphinda ngo-.80.
• Khuphuka phezulu. Ufuna imiphumela esheshayo? Zama ukujima kwesikhashana okushintshanisa ukujima okunezinga eliphezulu neliphansi. Ukuqhuma kwamandla okunamandla kusebenzisa amafutha amaningi njengophethiloli kanti ezinye izikhathi phakathi zivumela umzimba wakho ukuthi ukhiphe udoti emisipha. Ibhonasi: Ukuqeqeshwa kwesikhawu esiphakeme kungacindezela i-ghrelin yendlala yokulamba. (Zitholele ezinye ezingu-8 *ezinkulu* izinzuzo ze-HIIT.)
• Joyina ukumelana. Kungani? Ukumelana nokuqeqeshwa kwakha imisipha, futhi imisipha eyengeziwe isho ukushesha komzimba. Ziqeqeshe ngamandla okungenani imizuzu engama-30 kabili ukuya kathathu ngeviki bese ushintsha ukuvocavoca umzimba ophansi nongaphezulu. Ithiphu: Ochwepheshe bathi ulahlekelwa amafutha amaningi esisu ngokuphakamisa izinsimbi ngaphambi kokuzivocavoca kwe-cardio. (Okuhlobene: Izindlela eziyi-11 Zokuphakamisa Izisindo Ziyamangalisa Emzimbeni Wakho)

Ukujima Okungcono Kakhulu Kwasekhaya Kuthuthela Ekulahlekeni Kwamafutha Esisu

Faka lokhu ngaphansi kokuthi “izindaba ezingcono kakhulu ze-belly fat ezake zaba khona:” Akudingekile ukuthi uhlikihle ukuze uthole ukujima kwe-abs okusebenzayo kakhulu. ″ Ama-crunches asebenza kuphela imisipha engaphambili nasezinhlangothini zesisu sakho, kodwa kubalulekile ukukhomba yonke imisipha yengqikithi ukuze uthole i-abs echazwe kakhulu — kufaka phakathi iqolo, iqolo, namathanga aphezulu, "kusho uLou Schuler, umbhali kweImithetho Emisha Yokuphakamisa i-Abs.

Ukuze ulahlekelwe amafutha esiswini futhi uvule i-abs emangalisayo, u-Schuler uncoma uchungechunge lokuzilolonga okuyisisekelo okusekelwe ohlelweni lokuqeqesha oluklanywe omunye umbhali kanye nomqeqeshi womuntu siqu u-Alwyn Cosgrove. Exercises Ukuzivocavoca umzimba okufana nepulangwe kusiza ukuqeqesha imisipha ukuzinzisa umgogodla nokhalo ukuze ugweme izinhlungu emuva futhi uthuthukise ukuma, kusho uSchuler. Anks Amapulangwe nawo ashisa ama-calories amaningi kunama-crunches ngoba asebenza imisipha eminingi. "

I-Trade crunches yalezi zivivinyo ezintathu zamapulangwe ezisebenza ngempumelelo kakhulu kusukaImithetho Emisha Yokuphakamisa i-Abs futhi uzobe usendleleni eya enkabeni eqinile nesisu esithambile.

Ukuzivocavoca Okuhle Kakhulu: Side Plank

Kungani kusebenza: Lokhu kuhamba kuyinselelo enkulu kuneplango lendabuko ngoba usekela isisindo sakho somzimba ngamaphuzu amabili wokuxhumana esikhundleni samane. Ngenxa yalokho, kufanele usebenze kanzima umnyombo wakho ukuze uhlale uzinzile.

Ungakwenza kanjani:

A. Lala ngohlangothi lwakho lwesobunxele ngendololwane yakho ngqo ngaphansi kwehlombe nemilenze yakho okubekiwe. Beka isandla sakho sokudla ehlombe lakho lesokunxele noma okhalweni lwakho lwesokudla.

B. Bopha i-abs yakho bese uphakamisa izinkalo zakho phansi kuze kube yilapho ulinganisa ingalo yakho nezinyawo zakho ukuze umzimba wakho wakhe umugqa oqondile. Bamba amasekhondi angama-30 kuye kwangama-45. Uma ungeke ukwazi ukubamba isikhathi eside kangako, hlala isikhathi eside ngangokunokwenzeka bese uphinda uze ubambe ingqikithi yemizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Kwenze kube nzima:

Ukuzivocavoca okuhle ngokwengeziwe: Ipulangwe elijwayelekile kanye nePaloff Press.

Ukuzivocavoca Okungcono Kakhulu Kwe-Abs: I-Walkout to Push-Up (Inchworm)

Kungani kusebenza: Lokhu kuvivinya kwepulangwe okuthuthukisiwe kuhilela ukunyakaza komzimba ogcwele, njengokusebenzisa izingalo nemilenze, kuyilapho kuhlanganisa ukumelana nokuqinisa umgogodla wakho wonke.

Ungakwenza kanjani:

A. Qala ngokuma ngezandla zakho ngamasentimitha amabili ububanzi kunamahlombe akho.

B. Hamba izandla ngokusemandleni akho, bese uyahamba ubuyela emuva. Yenza izikhathi ezingu-10-12.

Kwenze kube nzima: Yenza ukusunduza okukodwa ngaphambi kokuba ubuyele ekumeni.

Ukuzivocavoca Okungcono Kakhulu Kwe-Abs: I-Alligator Hudula

Kungani kusebenza: Leli pulangwe lisebenzisa umgogodla wakho wonke ukuze ligcine umzimba wakho uzinzile futhi lishisa ama-calories engeziwe ngokungeza umnyakazo (uzihudule phansi). Ixuba ukuqeqeshwa kwe-cardio, ukuzinza, namandla ukuthola imiphumela esheshayo yokushisa amafutha.

Ungakwenza kanjani:

A. Thola ifulethi elikuvumela ukuthi uye phambili kumayadi ayi-10 kuye kwangama-20, bese ubamba noma yini ezokwehla ngaphezulu ngokungqubuzana okuncane. Amapuleti edina noma izikhwama zepulasitiki zisebenza phansi okukhaphethi, kuyilapho amathawula esebenza ngokhuni noma ngothayela.

B. Qala ngokuma kwe-push-up ngezinyawo zakho kuma-slides, amathawula, noma amapuleti.

C. Ziqhubekele phambili ngezandla zakho kuze kube sekupheleni komgwaqo wakho (jwayela okungenani amamitha ayi-10). Phumula amasekhondi angu-60 kuya kwangu-90 (noma inqobo nje uma udinga ukululama) bese uphinda ingwenya uhambe ubuyela lapho uqale khona. Lokho kuyisethi eyodwa. Phinda kanye futhi.

Buyekeza kwe-