Ingabe Ikhodi Yokukhohlisa Yokuthola Ama-Six-Pack Abs Ngokushesha?

-Delile

• Yini amaphakethe ayisithupha?
• Ukwehlisa izinga lamafutha emzimbeni wakho
• Okufanele ukwenze ukuze uthole i-abs
• Nciphisa ama-calories
• Khulisa ukudla kwamaprotheni
• Khetha ukuvivinya umzimba okuqina ngezikhathi ezithile
• Faka ukuqeqeshwa kokumelana
• Ukuhamba Okungu-3 Kokuqinisa i-Abs
• Ukuthatha

Ukubuka konke

Ama-abs aklebhuliwe, aqoshwe ngamatshe angcwele abathandekayo abaningi bokuqina. Batshela umhlaba ukuthi unamandla futhi uncike nokuthi i-lasagna ayinamandla phezu kwakho. Futhi akulula ukufeza.

Abasubathi eceleni, iningi labantu linemisipha yesisu embozwe ungqimba lwamafutha. Ezinye zazo ziseduze nobuso besikhumba (amafutha angaphansi). Olunye lwalo lujulile ngaphakathi komgodi wesisu uqobo (amafutha e-visceral).

Amafutha amaningi onawo, kuzothatha isikhathi eside ukuwachitha bese ukhombisa ama-abs angu-pack ayisithupha.

Yini amaphakethe ayisithupha?

Imisipha enkulu esiswini ebhekele lokho kubukeka kwe-washboard yi-rectus abdominis. Yibhande lemicu emide, eyisicaba eqhubeka ibheka phezulu isuka ethanjeni le-pubic iye ngaphansi kwezimbambo. Ilele phezu kwezitho zangaphakathi nemisebenzi yokusiza ukubamba lezi zitho endaweni yazo efanele.

Kuyisicubu esihlukanisiwe esinengxenye yesokudla nesobunxele egijima ngokufana komunye nomunye. Ingxenye ngayinye ihlukaniswe izingxenye ezintathu ngezicubu ezixhuma. Lawa mabhande ayisithupha ezicubu ezixhumene nalawo anikeza isisu ukubukeka "kwamaphakethe ayisithupha".

Kungakhathalekile ukuthi i-rectus abdominis yakho ithoni kahle kangakanani, uma ifihlwe ngaphansi kwezingqimba zamafutha, amaphakethe akho ayisithupha ngeke abonakale.

Ngokusho kweHarvard Health, cishe amaphesenti angama-90 amafutha omzimba angaphansi kwesikhumba, okusho ukuthi angaphansi kwesikhumba. Yizinto ezi-squishy ezakha isisu sakho futhi zingamafutha omzimba ongazibamba ngezandla zakho.

Cishe amaphesenti ayishumi amafutha yizinhlobonhlobo ze-visceral. La mafutha alala ngaphansi kodonga lwesisu nasezikhaleni ezivale amathumbu nesibindi.

Ifihla ama-hormone nezinye izinto ezidala ukuvuvukala okusezingeni eliphansi, okunomthelela ngqo ekuthuthukiseni izinto ezifana nesifo senhliziyo, ukuwohloka komqondo, nomdlavuza othile.

Ukwenza izivivinyo ezihlosiwe njengama-crunches kuhle ekunciphiseni imisipha yesisu, kepha ukulahlekelwa womabili amanoni angaphansi kwesikhumba kanye ne-visceral kuyisinyathelo sokuqala sokuthola i-abs yakho.

Ngokwe-American Council on Exercise (ACE), uzodinga ukwehlisa amafutha omzimba wakho acishe abe ngamaphesenti ayi-14 kuye kwangama-20 kwabesifazane namaphesenti ayisithupha kuye kwayi-13 kwabesilisa. Esikalini esisetshenziswa yi-ACE, lokhu kwaziwa ngokuthi isigaba “sabasubathi”.

Noma kunjalo, abanye abantu abanazo izakhi zofuzo ezidingekayo kuma-abs-pack ayisithupha. Lokho kungenxa yokuthi bangaba nesikhumba nezicubu ezijiyile ezizungeze i-rectus abdominis, okwenza kube nzima ukukhishwa kwe-abs ukukhombisa.

Abanye abantu futhi banamathenda angalingani noma ama-angled awela phezu kwe-rectus abdominis, okwenza i-abs yabo ibukeke njengebhodi lokugeza.

Ukwehlisa izinga lamafutha emzimbeni wakho

Ukwehlisa amaphesenti omzimba wakho kungaba inqubo ende futhi ebukekayo.

Ucwaningo olushicilelwe kulo magazini luthi e-United States, owesifazane ojwayelekile unamaphesenti angama-40 amafutha omzimba kanti owesilisa ojwayelekile unamaphesenti angaba ngu-28. Abesifazane ngokwemvelo baphatha amafutha amaningi kunabesilisa ngenxa yehomoni i-estrogen.

Iningi labesilisa nabesifazane kufanele balahle okungenani uhhafu wamafutha abo omzimba ukuze i-abs yabo ikhombise. Umkhandlu waseMelika wokuzivocavoca umzimba uthi ukulahleka kwamafutha omzimba ngephesenti elilodwa ngenyanga kuphephile futhi kungafinyeleleka.

Njengoba kunikezwe lezo zibalo, kungathatha owesifazane onamafutha omzimba amaphakathi cishe izinyanga ezingama-20 kuye kwangama-26 ukufeza inani elifanele lokulahleka kwamafutha ngamaphakethe ayisithupha we-abs. Indoda ejwayelekile izodinga cishe izinyanga eziyi-15 kuye kwezingu-21.

Okufanele ukwenze ukuze uthole i-abs

Izindaba ezimnandi ukuthi une-abs. Izindaba ezimbi ukuthi ayikho indlela esheshayo nelula yokuzithola. Ukuvivinya imisipha yakho yesisu ngokuzivocavoca okubhekiswe kuzosiza ekuyiqiniseni nasekuyilolongeni.

Nciphisa ama-calories

Sika ama-calories angama-500 ekudleni kwakho kwansuku zonke uma ufuna ukwehlisa iphawundi elilodwa ngesonto.

Uma uvivinya umzimba, ungakwazi ukusika amakhalori ambalwa. Uma ushisa ama-calories angama-250 ngokusebenza nsuku zonke, kungadingeka ukuthi usike amakhalori kuphela ngama-250.

Khulisa ukudla kwamaprotheni

Uma wehlisa isisindo, ulahlekelwa nemisipha emincane. Ukusiza ukugcina ubukhulu bemisipha, kubalulekile ukusebenzisa inani elanele lamaprotheni, isakhiwo sokwakha imisipha.

Lwela cishe u-1 kuye ku-1.5 amagremu kuwo wonke amakhilogremu amabili onesisindo.

Okunye ukuhlaziywa okushicilelwe kuphawulwe ukuthi ngenkathi bezama ukwehlisa isisindo, labo abadle inani elingaphezulu kwesilinganiso samaprotheni (1.2 kuya ku-1.5 amagremu ngamakhilogremu angu-2.2 esisindo somzimba) bakwazile ukugcina isisindo somzimba esinciphile futhi bathuthukisa ukwakheka komzimba kuqhathaniswa nalabo badle inani eliphakathi lamaprotheni (0.8 amagremu ngamakhilogremu angu-2.2).

Lokho kuhumusha kube ngaphezu kwamagremu angama-90 wamaprotheni - amagremu angama-30 ngesidlo ngasinye, ngosuku lomuntu ongamakhilogremu ayi-150.

Ukudla okunothe kakhulu kwamaphrotheni kufaka phakathi inkukhu, inyama yenkomo, ikalikuni, imidumba, amantongomane, nemikhiqizo ethile yobisi efana neyogathi yamaGrikhi.

Khetha ukuvivinya umzimba okuqina ngezikhathi ezithile

Izibonelo zokuvivinya umzimba ngezikhathi ezithile zifaka:

• ukusubatha imizuzwana engama-20 kulandelwa ukuhamba ngamashumi amane, bese uphinda
• ukuhamba ngebhayisikili ngejubane eliphelele imizuzwana engu-8 kulandelwe ijubane eliphansi lamasekhondi ayi-12

Ngokuya ngocwaningo olushicilelwe ku-, abesifazane abenza lolo hlobo lokuzivocavoca ngebhayisikili imizuzu engama-20, kathathu ngesonto, amasonto ayi-15, balahlekelwe ngamafutha omzimba amaningi kunalabo abenza ukuzivocavoca umzimba okuqinile.

Faka ukuqeqeshwa kokumelana

ICardio kanye nokuphakamisa izinsimbi kubonakala kuyinhlamvu yomlingo uma kukhulunywa ngokulahlekelwa ngamafutha.

Kokunye ukuhlola kubhekwe kwentsha ekhuluphele ngokweqile, labo abenza i-cardio basebenza imizuzu engama-30 nokuqeqeshwa kwamandla imizuzu engama-30, kathathu ngesonto unyaka owodwa, balahlekelwe ngamafutha omzimba amaningi futhi bashaya umjikelezo wabo okhalweni ngaphezu kwalabo abasanda kwenza ukuzivocavoca umzimba.

Ukuhamba Okungu-3 Kokuqinisa i-Abs

Ukuthatha

Ayikho indlela esheshayo nelula yokuthola ama-abs angamaphakethe ayisithupha. Kubandakanya ukuyala nokuzibophezela ekuhlanzeni, ukudla okunempilo nokuvivinya umzimba njalo, kufaka phakathi i-cardio namandla okuqeqesha.

Kepha ngenkathi inqubo ingaba yinde futhi umsebenzi usebenza kanzima, ama-abs amaphakethe ayisithupha kuyinjongo yokuqina engatholwa yilabo abazibophezele kwinqubo.