Izindlela ezi-8 ezihamba phambili zokuthola i-6-Pack Abs Fast

-Delile

• 1. Yenza i-Cardio Engaphezulu
• 2.Vocavoca Imisipha Yakho Yesisu
• 3. Khulisa Ukudla Kwakho Amaprotheni
• 4. Zama ukuqeqeshwa kwesikhawu esiphakeme
• 5. Hlala Unamanzi
• 6. Yeka Ukudla Ukudla Okucutshunguliwe
• 7. Sika emuva kumaCarbs acwengisisiwe
• 8. Gcwalisa i-Fiber
• Okusemqoka
• Ukuhamba Okungu-3 Kokuqinisa i-Abs

Noma ngabe uhlose ukufeza izinhloso zakho zokufaneleka noma umane ufuna ukubukeka umuhle ekubhukuzeni, ukuthola isethi ebaziweyo yamaphakethe ayisithupha we-abs kuyinjongo eyabiwe ngabaningi.

Ukuthola amaphakethe ayisithupha kudinga ukuzinikela nokusebenza kanzima, kepha akudingeki ukuthi ushaye ijimu izinsuku eziyisikhombisa ngesonto noma ube ngumakhi womzimba osezingeni elifanele ukwenza kanjalo.

Esikhundleni salokho, ukuguqulwa okumbalwa ekudleni kwakho nasendleleni ophila ngayo kunganele ukukhiqiza imiphumela emibi, ehlala isikhathi eside.

Nazi izindlela ezi-8 ezilula zokuzuza ama-pack-six abs ngokushesha nangokuphepha.

1. Yenza i-Cardio Engaphezulu

I-Cardio, ebizwa nangokuthi ukuzivocavoca nge-aerobic, yinoma yiluphi uhlobo lokuzivocavoca olwandisa izinga lokushaya kwenhliziyo yakho.

Ukufaka njalo i-cardio esimisweni sakho kungakusiza ukuthi ushise amafutha amaningi futhi kusheshise indlela yakho eya kusethi yamaphakethe ayisithupha we-abs.

Ucwaningo lukhombisa ukuthi i-cardio isebenza kahle kakhulu uma kukhulunywa ngokunciphisa amafutha esiswini, angasiza ukwenza izicubu zakho zesisu zibonakale kakhulu.

Ucwaningo olulodwa oluncane lukhombisile ukuthi ukuzivocavoca nge-cardio kathathu noma kane ngesonto kwehle kakhulu isisu samafutha emadodeni ayi-17 ().

Okunye ukubuyekezwa kwezifundo eziyi-16 kutholile ukuthi abantu abaningi abenza imithambo ye-cardio, inani elikhulu lamafutha esiswini abalahlekile ().

Zama ukungena okungenani emaminithini angama-20 kuya kwangu-40 omsebenzi olinganiselayo kuya kowamandla ngosuku, noma phakathi kwemizuzu engu-150-300 ngesonto ().

Imisebenzi efana nokugijima, ukuhamba ngezinyawo, ukuhamba ngebhayisikili, ukubhukuda noma ukuzibandakanya kwezemidlalo oyithandayo ezinye zezindlela ezimbalwa ezilula zokufaka i-cardio osukwini lwakho.

Ucwaningo lukhombisa ukuthi ukuvivinya umzimba nge-cardio kunganciphisa amafutha esiswini, angakusiza uthole ama-abs angamaphakethe ayisithupha. Ukubuyekezwa okukodwa kutholile ukuthi abantu abaningi be-cardio benza, kulahleka amanoni amaningi esiswini.

2.Vocavoca Imisipha Yakho Yesisu

I-rectus abdominis yisicubu eside esedlula sibheke kude nobude besisu sakho.

Yize kwaziwa kakhulu njengesihlunu esidala ukuvela kwamaphakethe ayisithupha, kuyadingeka nokuphefumula, ukukhwehlela nokuhamba kwamathumbu.

Eminye imisipha yesisu ifaka izibopho zangaphakathi nezangaphandle kanye nesisu esinqamulelayo.

Ukuvivinya le misipha kuyisihluthulelo sokwandisa isisindo semisipha nokufeza ama-abs angu-pack ayisithupha.

Kodwa-ke, khumbula ukuthi izivivinyo zesisu zodwa akunakwenzeka ukuthi zinciphise amafutha esiswini.

Isibonelo, olunye ucwaningo luthole ukuthi ukwenza izivivinyo zesisu izinsuku ezinhlanu ngesonto amasonto ayisithupha akunamthelela emafutheni esisu kwabesifazane abangama-24 ().

Esikhundleni salokho, qiniseka ukuthi ubhanqa izivivinyo zakho zesisu ngokudla okunempilo kanye ne-cardio ejwayelekile ukukhulisa ukushiswa kwamafutha nokwandisa imiphumela.

Ama-crunches esiswini, amabhuloho namapulangwe yizinto ezimbalwa zokuzivocavoca ezithandwa kakhulu ezingasiza ekuqiniseni imisipha yakho yesisu futhi kudale ukuvela kwamaphakethe ayisithupha we-abs.

Ukuvivinya imisipha eyakha isisu sakho kungasiza ukukhulisa isisindo semisipha ukufeza ama-abs ayisithupha. Bhangqa izivivinyo zesisu ngokudla okunempilo ne-cardio ukwenza imiphumela ibe ningi.

3. Khulisa Ukudla Kwakho Amaprotheni

Ukufaka ukudla kwakho okuneprotheni ephezulu kungasiza ekukhuthazeni ukwehla kwesisindo, ukulwa namafutha esiswini nokusekela ukukhula kwemisipha emgwaqeni wakho oya kuma-abs angu-six pack.

Ngokwesifundo esithile, ukudla ukudla okunamaprotheni amaningi kusize ukukhulisa imizwa yokugcwala futhi kukhuthaze ukulawulwa kwesifiso emadodeni angama-27 akhuluphele futhi akhuluphele ().

Olunye ucwaningo lukhombisile ukuthi abantu abakhuphule ukungenisa amaprotheni ngo-15% kuphela banciphise ukudla abakudlayo futhi babona ukwehla okukhulu kwesisindo somzimba namafutha omzimba ().

Ukudla amaprotheni ngemuva kokuzivocavoca kungasiza futhi ekuvuseleleni nasekuvuseleleni izicubu zemisipha kanye nokusiza ekululameni kwemisipha (,).

Futhi, olunye ucwaningo luye lwathola nokuthi ukudla okuneprotheni ephezulu kusize ekugcineni kokubili imetabolism kanye nemisipha ngesikhathi sokulahlekelwa isisindo ().

Inyama, izinkukhu, amaqanda, ukudla kwasolwandle, imikhiqizo yobisi, okusanhlamvu, amantongomane nembewu yizibonelo ezimbalwa nje zokudla okunempilo, okunamaprotheni amaningi ongakungeza ekudleni kwakho.

Amaprotheni angasiza ekunciphiseni ukungena kwekhalori, kanye nokwehlisa isisindo somzimba namafutha. Kungasiza futhi ukulungisa nokwakha kabusha izicubu zemisipha nokugcina isisindo somzimba ngesikhathi sokulahlekelwa isisindo.

4. Zama ukuqeqeshwa kwesikhawu esiphakeme

Ukuqeqeshwa kwesikhawu esiphakeme, noma i-HIIT, kuyindlela yokuzivocavoca ebandakanya ukushintshana phakathi kokuqhuma okukhulu komsebenzi nezikhathi zokululama ezifushane. I-HIIT igcina ukushaya kwenhliziyo yakho futhi inyusa ukushisa kwamafutha.

Ukungeza i-HIIT ohlelweni lwakho kungakhuphula ukulahleka kwesisindo futhi kukwenze kube lula ukuthola ama-abs wamaphakethe ayisithupha.

Ucwaningo oluthile lukhombisile ukuthi izinsizwa ezenza ukuqeqeshwa kwe-HIIT imizuzu engama-20 kathathu ngesonto zilahlekelwe isilinganiso samakhilogremu ama-4.4 (2 kg) futhi zabona ukwehla ngama-17% emafutheni esisu esikhathini esingamasonto ayi-12 ().

Ngokufanayo, olunye ucwaningo luthole ukuthi abesifazane abangu-17 abenza i-HIIT kabili ngeviki amasonto ayi-16 behle ngo-8% kumafutha esisu aphelele ().

Enye yezindlela ezilula zokuzama i-HIIT ekhaya ukushintsha phakathi kokuhamba nokugijima amasekhondi angama-20-30 ngasikhathi.

Ungazama futhi ukushintshanisa phakathi kokuzivocavoca okuphezulu njengamajumping weqa, abagibeli bezintaba kanye nama-burpees ngekhefu elifushane phakathi.

Ukuqeqeshwa kwesikhawu esiphakeme kungasiza ukukhulisa ukushiswa kwamafutha futhi kungasiza kakhulu ekwehliseni amafutha esiswini nasekuzuzeni ama-abs ayisithupha.

5. Hlala Unamanzi

Amanzi abaluleke kakhulu cishe kuzo zonke izici zempilo. Idlala indima kukho konke kusuka ekususweni kwemfucuza kuya kumthethonqubo wokushisa.

Ukuhlala u-hydrated kahle kungasiza futhi ekuqhumeni imetabolism yakho, kushise amafutha eswini athe xaxa futhi kwenze kube lula ukuthola isethi yamaphakethe ayisithupha we-abs.

Empeleni, olunye ucwaningo luthole ukuthi ukuphuza amanzi angamamililitha angu-500 okwesikhashana kwenyusa ukusetshenziswa kwamandla ngo-24% imizuzu engafika kwengu-60 ngemuva kokudla ().

Olunye ucwaningo lukhombisa ukuthi amanzi okuphuza nawo anganciphisa isifiso sakho sokudla futhi andise ukwehla kwesisindo.

Ucwaningo olulodwa olwenziwe kubantu abadala abaphakathi kweminyaka engu-48 nabadala luthole ukuthi abantu abaphuza amanzi ngaphambi kokudla ngakunye balahlekelwe isisindo esengeziwe esingu-44% esikhathini esingamasonto ayi-12 kunalabo abangazange ().

Izidingo zamanzi zingahluka ngokuya ngezici ezahlukahlukene, kufaka phakathi ubudala, isisindo somzimba nezinga lomsebenzi.

Kodwa-ke, ucwaningo oluningi lincoma ukuphuza cishe amalitha ayi-1-2 (34-68 ounces) wamanzi ngosuku ukuze uhlale unamanzi amaningi.

Ucwaningo lukhombisa ukuthi amanzi okuphuza angakhuphula imetabolism okwesikhashana, anciphise isifiso sokudla futhi andise ukuncipha kwesisindo ukukusiza ulahlekelwe ngamanqatha esisu anenkani.

6. Yeka Ukudla Ukudla Okucutshunguliwe

Ukudla okucutshungulwe kakhulu njengama-chips, amakhukhi, ama-crackers nokudla okulula kuvame ukuba nama-calories amaningi, ama-carbs, amafutha ne-sodium.

Akukona lokho kuphela, lokhu kudla kuvame ukuba nezakhi ezibalulekile ezinjenge-fiber, amaprotheni, amavithamini kanye namaminerali.

Ukuxuba lokhu kudla okungenampilo okungenamsoco ekudleni kwakho nokukushintshela ukudla okuphelele kungakhuphula ukulahleka kwesisindo, kunciphise amafutha esiswini futhi kukusize ufinyelele kusethi yamaphakethe ayisithupha we-abs.

Lokhu kungenxa yokuthi kuthatha amandla amaningi ukugaya ukudla okuphelele okunothe ngamaprotheni kanye nefayibha, okungashisa amakhalori amaningi futhi kugcine imetabolism yakho iphakanyisiwe ().

Izakhamzimba ekudleni okuphelele, njengeprotheyini nefayibha, zikugcina uzizwa ugcwele ukunqanda izifiso nokusiza ekwehliseni isisindo (,).

Izithelo, imifino, okusanhlamvu okuphelele kanye nemidumba konke okunye okunomsoco ezintweni ezilungiselelwe ngaphambili ezifana nokudla okubandayo, izimpahla ezibhakiwe kanye nokudla okulula okunosawoti.

Ukudla okusetshenzisiwe kunama-calories amaningi, ama-carbs, amafutha ne-sodium. Lokhu kudla kudinga amandla amancane okugaya futhi kushoda nezakhamzimba ezibalulekile ezifana namaprotheni nefayibha ezingasiza ekwehliseni isisindo.

7. Sika emuva kumaCarbs acwengisisiwe

Ukunciphisa ukusetshenziswa kwakho kwama-carbohydrate acwengekile kungakusiza ukuthi ulahlekelwe ngamafutha amaningi futhi uthole ama-abs angu-pack ayisithupha.

Ama-carbs acwengekile alahlekelwa amavithamini, amaminerali kanye nefayibha amaningi ngesikhathi sokulungiswa, okuholela kumkhiqizo wokugcina onenani eliphansi lokudla okunempilo.

Ukudla ama-carbs amaningi acwengekile kungadala ama-spikes nokuphahlazeka emazingeni kashukela egazi, okungaholela ekwandeni kwendlala nokudla ().

Ukudla okusanhlamvu okuphelele, ngakolunye uhlangothi, kuye kwaxhunyaniswa nomjikelezo okhalweni owehlisiwe nesisindo somzimba esiphansi ().

Eqinisweni, olunye ucwaningo luthole ukuthi abantu abadla inani eliphakeme lezinhlamvu ezihlanjululwe bathambekele ekubeni nenani eliphakeme lamafutha esiswini uma kuqhathaniswa nalabo abadla okusanhlamvu okuphelele ().

Shintsha ama-carbs ahlanjululwe ekudleni okufana namakhekhe, i-pastas kanye nokudla okugayiwe futhi esikhundleni salokho uthokozele okusanhlamvu okuphelele okufana nerayisi elinsundu, ibhali, i-bulgur kanye nomzala ukusiza ukuxhasa ukusutha nokushisa amafutha esiswini.

Ama-carbs acwengekile anezakhamzimba ezincane futhi angakhuphula amazinga endlala. Ukudla okuphezulu okusanhlamvu okucwengisisiwe kuye kwaxhunyaniswa nokwanda kwamafutha esiswini.

8. Gcwalisa i-Fiber

Ukungeza okunye ukudla okuphezulu kwe-fiber ekudleni kwakho kungenye yezindlela ezilula zokwandisa ukulahleka kwesisindo nokufeza ama-abs ayisithupha.

I-fiber encibilikayo ihamba ngomgudu wamathumbu ingagaywanga futhi ingasiza ukubambezela ukukhipha isisu ukuze uzizwe ugcwele isikhathi eside ().

Eqinisweni, ukubuyekezwa okukodwa kutholile ukuthi ukwanda kokudla kwe-fiber ngama-14 amagremu ngosuku kuxhunyaniswe nokwehla okungu-10% kokudla kwekhalori namakhilogremu angu-4.2 (1.9 kg) wokwehla kwesisindo ().

Ucwaningo lukhombisa ukuthi ukuthola i-fiber eyanele ekudleni kwakho kungavimbela nokuzuza kwesisindo nokuqoqwa kwamafutha.

Ucwaningo oluthile lukhombisile ukuthi ngakunye ukwanda kwe-10-gram ye-fiber encibilikayo ethathwa nsuku zonke, ababambiqhaza balahlekelwe ngama-3.7% amafutha esiswini ngaphezu kweminyaka emihlanu ngaphandle kokwenza okunye ukuguqulwa maqondana nokudla noma ukuzivocavoca ().

Izithelo, imifino, okusanhlamvu okuphelele, amantongomane kanye nembewu kungukudla okuncane okunempilo, okune-fiber eningi ongakufaka ekudleni kwakho ukusiza ukushisa amafutha esiswini.

Ukudla i-fiber kungakusiza uhlale uzele futhi kungasiza ekuvikeleni ekuzuzeni isisindo nasekuqongeleleni amafutha.

Okusemqoka

Kuningi kakhulu ekutholeni ama-abs wamaphakethe ayisithupha kunokumane wenze ama-crunches noma amapulangwe ambalwa usuku ngalunye.

Esikhundleni salokho, kudinga ukulandela ukudla okunempilo nokugcina indlela yakho yokuphila esebenzayo ukufeza izinhloso zakho.

Ukwenza ukushintshwa okulula esimisweni sakho sansuku zonke kungakutholela isethi yamaphakethe ayisithupha futhi kuthuthukise impilo yakho ngasikhathi sinye.

Ukuhamba Okungu-3 Kokuqinisa i-Abs