Ingabe Ukuzivocavoca Nge-Ab Kukusiza Ushise Amafutha Esisu?

-Delile

• Yini Imisipha Yesisu (Abs)?
• Kunezinhlobo ezimbili zamafutha esiswini
• Amafutha angaphansi
• Amafutha we-Visceral
• Ukuba Namandla, i-Muscular Abs ayanele
• Ingabe Ukuzivocavoca Ab Abashisa Amafutha Esisu?
• Ukuncishiswa Kwendawo Kungase Kungasebenzi
• Kodwa-ke, ezinye izifundo azivumelani
• Ukuzivocavoca Okuhle Kakhulu Kokulahlekelwa Kwamafutha
• Yimiphi Ukuzivocavoca Okufanele Uyenze?
• Ukuhlanganisa Izinhlobo Eziningi Zokuzivocavoca Kungasebenza
• Ukushintsha Ukudla Kwakho Kungukhiye Wokulahlekelwa Amafutha Omzimba
• Ungayilahla Kanjani Ngokunempilo Amafutha Esisu?
• 3 Ishukumisela Ukuqinisa i-Abs

Imisipha yesisu echazwe noma i- "abs" isibe uphawu lokuqina nempilo.

Ngalesi sizathu, i-inthanethi igcwele imininingwane yokuthi ungalifinyelela kanjani iphakethe eliyisithupha.

Eziningi zalezi zincomo zibandakanya ukuzivocavoca kanye namadivayisi akhomba imisipha ye-ab.

Lezi zindlela kuthiwa zivusa i-abs yakho ukuthi ishise amafutha esiswini.

Kodwa-ke, azisebenzi njengoba abanye bethu bengacabanga.

Le ndatshana ichaza konke odinga ukukwazi ngokuzivocavoca ama-ab kanye namafutha esiswini.

Yini Imisipha Yesisu (Abs)?

Imisipha yesisu isiza ukuzinzisa umnyombo wakho.

Zisiza nokuphefumula kwakho, zivumela ukunyakaza, zivikela izitho zakho zangaphakathi futhi ziphethe ukwesekwa kwangemuva kanye nokulinganisela.

Kunemisipha yesine eyinhloko yesisu:

• I-Rectus abdominis.
• Ama-abdominis ajikelezayo.
• I-oblique yangaphandle.
• I-oblique yangaphakathi.

Kubalulekile ukugcina amandla kuyo yonke le misipha.

Imisipha yesisu eqinile ingasiza ekuthuthukiseni ukuma nokulinganisela. Zingasiza futhi ekunciphiseni ubuhlungu obuya emuva futhi zikhulise ukuguquguquka kwezinto (1,,,).

Imisipha yesisu ivumela ukunyakaza futhi inikeze ukuzinza, ukusekelwa kanye nokulinganisela. I-abs enamandla ingavimbela ubuhlungu beqolo nezinye izinkinga.

Kunezinhlobo ezimbili zamafutha esiswini

Amafutha amaningi esiswini, noma amafutha esiswini, ahlotshaniswa nengozi ephezulu yokumelana ne-insulin, uhlobo lwesifo sikashukela se-2 nesifo senhliziyo ().

Ukukhuluphala esiswini nakho kungenye yezimbangela eziyinhloko zesifo se-metabolic syndrome (,).

Kodwa-ke, akuwona wonke amafutha esiswini enziwe alinganayo. Kunezinhlobo ezimbili - amafutha angaphansi kwesikhumba namafutha we-visceral.

Amafutha angaphansi

Lolu uhlobo lwamafutha ongawancinda. Itholakala ngaphansi kwesikhumba, phakathi kwesikhumba sakho nemisipha.

Amafutha angaphansi kwesikhumba awahlobene ngqo nengozi ye-metabolic. Ngamanani aphakathi nendawo, ngeke ikhuphule izinga lakho lesifo (9).

Amafutha we-Visceral

Lolu hlobo lwamafutha lutholakala esiswini esiswini esizungeze izitho zakho zangaphakathi.

Ixhunyaniswe ne-metabolic syndrome nezimo zezempilo ezinjengohlobo 2 sikashukela nesifo senhliziyo (, 9,).

Amafutha e-visceral asebenza ngamahomoni. Ikhipha izinhlanganisela ezithonya izinqubo eziningana ezihlobene nezifo emzimbeni womuntu ().

Kunezinhlobo ezimbili zamafutha esiswini - angaphansi kwesikhumba kanye ne-visceral. Amafutha e-visceral akhipha ama-hormone axhunyaniswe nezifo.

Ukuba Namandla, i-Muscular Abs ayanele

Ukuvivinya imisipha yakho yesisu kuzoziqinisa.

Kodwa-ke, ukusonteka, ukujija nokugoba ohlangothini ngeke kwenze izicubu zakho zesisu zibonakale uma zimbozwe ungqimba lwamafutha obukhulu.

Uma ekhona ngobuningi, amafutha angaphansi (ngaphansi kwesikhumba) azokuvimbela ukuthi ungaboni imisipha yakho yesisu.

Ukuze uchaze i-abs noma iphakethe lesithupha, udinga ukususa amafutha angaphansi kwesisu sakho.

Ukuvivinya i-abs yakho kuzobasiza ukuba babe namandla futhi babe nemisipha. Kodwa-ke, ngeke ukwazi ukuwabona uma embozwe ngamafutha angaphansi kwesikhumba.

Ingabe Ukuzivocavoca Ab Abashisa Amafutha Esisu?

Abantu abaningi benza izivivinyo ze-ab ngoba bafuna ukulahlekelwa ngamafutha esiswini.

Kodwa-ke, ubufakazi bukhombisa ukuthi izivivinyo ze-ab ezihlosiwe azisebenzi kahle.

Ukuncishiswa Kwendawo Kungase Kungasebenzi

Igama elithi "ukwehliswa kwamabala" lisho umqondo oyiphutha wokuthi ungalahlekelwa amafutha endaweni eyodwa ngokusebenzisa leyo ngxenye yomzimba wakho. Kuyiqiniso ukuthi ukuzivocavoca amabala kuzokukwenza "uzwe ukusha" ngenkathi imisipha ikhula futhi iqinisa.Kodwa-ke, ucwaningo lukhombisa ukuthi ngeke kukusize ukuqeda amafutha esiswini.

Ucwaningo olulodwa lulandele abantu abangama-24 abenza izivivinyo ezinsukwini ezi-5 ngesonto amasonto ayisithupha. Lokhu kuqeqeshwa kukodwa akuzange kunciphise amafutha wesisu angaphansi kwesikhumba ().

Olunye ucwaningo luhlolisise imiphumela yohlelo lokuhlala phansi lwezinsuku ezingama-27. Kutholile ukuthi nosayizi weseli wamafutha noma ukushuba kwesisindo esingaphansi kwesikhumba kunciphile (13).

Lokhu akulona iqiniso kuphela endaweni yesisu. Kusebenza kuzo zonke izindawo zomzimba.

Isibonelo, ucwaningo oluthile lucele ababambiqhaza ukuthi baqede amasonto ayi-12 okuqeqeshwa ukumelana, basebenzise kuphela ingalo yabo engabusisi.

Balinganise amafutha angaphansi kwesikhumba ngaphambi nangemva kohlelo bathola ukuthi ababambiqhaza balahlekelwe ngamafutha kuyo yonke imizimba yabo, hhayi ezingalweni zabo eziqeqeshiwe ().

Ezinye izifundo eziningana zibonise imiphumela efanayo (,,,).

Kodwa-ke, ezinye izifundo azivumelani

Ezinye izifundo zibonakala ziphikisana nemiphumela engenhla.

Ucwaningo olulodwa luhlolisise ukuthi ukuncishiswa kwendawo kunciphise amafutha engalo angaphansi kwesikhumba. Ithole ukuthi ukuzivocavoca endaweni ethize yengalo kwehlise amanoni kuleyo ndawo ().

Olunye ucwaningo luhlolisise ukuthi indawo yamafutha angaphansi kwesikhumba ibalulekile yini. Yaqhathanisa amanoni angaphansi kwesikhumba eceleni kwemisipha yokusebenza kunamafutha eduze kwemisipha yokuphumula.

Kuyathakazelisa ukuthi noma ngabe ukuvivinya umzimba kukhulu kangakanani, ukugeleza kwegazi nokwephuka kwamafutha kwakuphakeme emafutheni angaphansi komhlaba ayesondele emisipheni esebenzayo).

Noma kunjalo, izindlela noma izindlela zokulinganisa ezisetshenziswe kulezi zifundo kungaba yisizathu semiphumela ephikisanayo.

Ubufakazi buhlanganisiwe, kepha ucwaningo oluningi lukhombisile ukuthi ukuqeqesha indawo eyodwa yomzimba wakho ngeke kukusize ushise amanoni kuleyo ndawo. Ucwaningo lukhombisa nokuthi ukuzivocavoca u-ab kukodwa akunamthelela emafutheni angaphansi kwesisu.

Ukuzivocavoca Okuhle Kakhulu Kokulahlekelwa Kwamafutha

Isizathu esisodwa esenza ukulahleka kwamafutha okubhekiswe kungasebenzi yingoba amangqamuzana emisipha awakwazi ukusebenzisa amanoni aqukethwe ngamaseli anamafutha ngqo.

Isisindo samafutha sidinga ukuhlukaniswa ngaphambi kokuba singene egazini. La mafutha angaqhamuka noma kuphi emzimbeni, hhayi nje kuphela emzimbeni osetshenziswayo.

Ngokwengeziwe, ukwenza ama-sit-ups nama-crunches akusebenzi ikakhulukazi ekushiseni ama-calories.

Yimiphi Ukuzivocavoca Okufanele Uyenze?

Ukuzivocavoca umzimba njalo, komzimba wonke kuzosheshisa imetabolism yakho futhi kushise ama-calories namafutha. Ukuvivinya umzimba nge-aerobic (i-cardio) nakho kungasebenza ekuqondiseni amafutha we-visceral belly ().

Ukuqina kudlala indima futhi. Ukuvivinya umzimba ngokulingene noma ngamandla kunganciphisa isisindo samafutha esiswini, uma kuqhathaniswa nokuvivinya umzimba ngamandla amancane noma ukuqeqeshwa kwamandla (,).

Ngokwengeziwe, udinga ukuzivocavoca kaningi uma ufuna ukuthola imiphumela ebalulekile ().

Isibonelo, yenza i-cardio-intension-intension imizuzu engama-30, izinsuku ezinhlanu ngesonto, noma i-high-intension cardio imizuzu engama-20, izinsuku ezintathu ngesonto ().

Izinguquko zemisipha ezenzeka ekuphenduleni ukuzivocavoca nazo zikhuthaza ukulahleka kwamafutha. Ngamanye amagama, lapho usakha imisipha eyengeziwe, uzoshisa amafutha amaningi ().

Ukuhlanganisa Izinhlobo Eziningi Zokuzivocavoca Kungasebenza

Ukuvivinya umzimba ngamandla ngezikhathi ezithile (i-HIIE) kungenye indlela ekhonjisiwe yokwehlisa amafutha omzimba kahle kunokuvivinya umzimba okujwayelekile (,,,).

I-HIIE uhlobo lokuqeqeshwa kwesikhawu oluhlanganisa ukuqubuka okufushane kokuzivocavoca ngamandla okulandelwa yizikhathi zokutakula ezinde ezinde kepha ezingekho kakhulu ().

Izici ze-HIIE ezenza ukuthi zisebenze zibandakanya ukucindezelwa kwesifiso sokudla nokushisa okukhulu kwamafutha ngesikhathi nangemva kokuzivocavoca ().

Ngaphezu kwalokho, ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca nge-aerobic kukhonjiswe ukuthi kusebenza kangcono kunokuzivocavoca umzimba kuphela (,).

Noma ungafuni ukwenza i-HIIE noma ukuqeqeshwa ukumelana, ucwaningo luye lwabonisa ukuthi ukuhamba okuvamile nje kunganciphisa ngempumelelo amafutha esiswini kanye namafutha omzimba esewonke (,).

Ukuqeqeshwa kwe-Aerobic ne-HIIE kushisa amakhalori futhi kusheshise imetabolism yakho. Ukuhlanganisa ukuzivocavoca umzimba kanye nokuqeqesha ukumelana nemithi kubonakala kusebenza kakhulu.

Ukushintsha Ukudla Kwakho Kungukhiye Wokulahlekelwa Amafutha Omzimba

Kungenzeka uzwile isisho esithi, “Ama-Abs enziwa ekhishini, hhayi ejimini. ” Kuneqiniso kulokhu, njengoba ukudla okunomsoco kubalulekile uma ufuna ukulahlekelwa ngamafutha omzimba.

Okokuqala, ukunciphisa ukudla kwakho okusetshenzisiwe. Lezi zivame ukugcwaliswa ngoshukela nesiraphu yommbila ene-high-fructose.

Ukudla ushukela omningi kungadala ukuzuza kwesisindo futhi kwandise ubungozi bezifo ze-metabolic (,).

Esikhundleni salokho, gxila ekudleni inani eliphakeme lamaprotheni. Ukudla okuphezulu kwamaprotheni kuye kwaxhunyaniswa nemizwa egcwele yokugcwala engahumusha ekwehliseni ukungena kwekhalori.

Ucwaningo lwamadoda akhuluphele ngokweqile futhi akhuluphele lukhombisile ukuthi lapho amaprotheni enza u-25% wokudla kwawo kwekhalori, isifiso sokudla kanye nemizwa yokugcwala inyuke ngo-60% ().

Ngaphezu kwalokho, ukutholwa kwamaprotheni azungeze ama-25-30% wama-calories wakho wansuku zonke kungakhuphula imetabolism yakho ngokufika kuma-calories ayi-100 ngosuku (,,).

Ukwandisa ukudla kwakho i-fiber elinye isu elihle lokwehlisa isisindo. Imifino ephezulu ene-fiber encibilikayo ikhonjisiwe ukusiza ngokulahleka kwesisindo. Bangakhuphula imizwa yokugcwala futhi banciphise ukungena kwekhalori ngokuhamba kwesikhathi (39,,).

Ukulawulwa kwengxenye kungenye yethuluzi eliphumelelayo, njengoba ukumodeliswa kokudla kwakho kubonisiwe ukuthi kusiza ukudala ukulahleka kwesisindo (,).

Uma udla ukudla okuphelele, i-fiber eningi, amaprotheni amaningi futhi ulawula izingxenye zakho, kungenzeka ukuthi unciphise ama-calories.

Ukuthola ukusilela kwekhalori yesikhathi eside kubalulekile ekwehliseni isisindo namafutha esiswini.

Ucwaningo lukhombisa ukuthi abantu bangalahlekelwa yisisu ngamafutha ngokuvivinya umzimba ngokulingene noma ngamandla, uma nje begcina ukusilela kwekhalori (,).

Ukudla okunomsoco kubalulekile ekulahlekelweni kwamafutha esiswini. Yidla ukudla okucutshunguliwe okumbalwa, bukela izingxenye zakho bese udla amaprotheni amaningi kanye nefayibha.

Ungayilahla Kanjani Ngokunempilo Amafutha Esisu?

Ubufakazi bubonisa ukuthi awukwazi ukulahla amafutha esiswini ngokusebenzisa i-abs yakho wedwa.

Ngokulahlekelwa okuphelele komzimba, sebenzisa inhlanganisela yokuzivocavoca umzimba kanye nokuqeqesha ukumelana, njengokuphakamisa izinsimbi.

Ngaphezu kwalokho, yidla ukudla okunempilo okunamaprotheni amaningi, i-fiber kanye nokulawulwa kwesabelo - konke lokhu kufakazelwa ukuthi kusiza ukunciphisa amafutha omzimba.

Lezi zindlela zizokusiza ukuthi ushise ama-calories, usheshise imetabolism yakho futhi ikwenze ulahlekelwe ngamafutha. Lokhu ekugcineni kuzodala ukulahleka kwamafutha esiswini futhi kukunikeze isisu esithambile.

3 Ishukumisela Ukuqinisa i-Abs