Ungayilahla Kanjani Amafutha Esisu Angaphansi Ngendlela Enempilo

-Delile

• Ukususa amafutha esiswini aphansi
• Ungayakha kanjani ukusilela kwekhalori
• Ukudla ukuze ususe amafutha esiswini ngokweqile
• Ungawasusa kanjani amafutha esiswini aphansi ngokuzivocavoca umzimba
• HIIT
• Eyikhulu
• Isikisi switch
• Ijackknife crunch
• Izinguquko zokuphila zokwehlisa isisindo
• Ungawasusa kanjani amafutha esiswini aphansi ngemuva kokuthola umntwana
• Izimbangela zamafutha esiswini kwabesilisa nabesifazane
• Ukudla okudlela endlini

Umzimba wawo wonke umuntu ugcina amafutha ngokuhlukile. Isisu esingezansi sithambekele ekubeni yindawo lapho kuqoqelwa khona amanoni kubantu abaningi. Lokhu kungenxa yokuthi:

• izakhi zofuzo
• ukudla
• ukuvuvukala
• izici zokuphila

Ukubekezela kuyisihluthulelo lapho usebenza ukuqeda amafutha esiswini, kepha kukhona izinto ongazama ngazo ukwengeza inqubo.

Ukususa amafutha esiswini aphansi

Okokuqala, lahla umbono wokuthi ungakwazi "ukubona ukwelashwa" izindawo zamafutha emzimbeni wakho. Ungenza izinkulungwane zokuphindaphinda kokuzivocavoca kwe-toning ukuze uqinise ukhalo lwakho futhi ungaboni ukulahleka kwamafutha.

Ukuzivocavoca okufana ne-cardio, i-yoga, nama-crunches kungathinta imisipha yakho futhi kuqinise i-abs yakho engezansi, kepha ngeke "kusule" amadiphozi amafutha.

Ukuphela kwendlela yokulahla amafutha esiswini sakho esingezansi ukulahlekelwa ngamafutha jikelele. Ukushoda kwekhalori kuyasiza ngalokhu.

Ungayakha kanjani ukusilela kwekhalori

Ukudala ukusilela kwekhalori kubila ku-equation elula yezibalo: Ngabe ushisa ama-calories amaningi kunalawo owadlayo nsuku zonke? Uma kunjalo, ukuntula ikhalori.

Ukushisa ama-calories angu-3 500 ngaphezu kwalokhu okudlayo kulingana nephawundi elilodwa lamafutha, ngokusho kweMayo Clinic.

Ngokuba nokushoda kwamakhalori angama-500 - ngokusebenzisa inhlanganisela yokudla nokuvivinya umzimba - uzolahla cishe iphawundi elilodwa lamafutha ngesonto.

Kubantu abaningi, ukulahlekelwa ngaphezu kwamakhilogremu angu-2,5 wamafutha ngesonto kubandakanya ukuvinjelwa okwedlulele kwekhalori futhi akunconywa.

Ukudla ukuze ususe amafutha esiswini ngokweqile

Ukudla amakhalori amaningi kunokusha kungakwenza ube nethuba lokuthuthukisa amafutha we-visceral. Kwesinye isikhathi kuqoqana nxazonke zesisu.

Ukudla ukudla okulungile kungasiza ekunciphiseni isisindo. Gwema noma ulinganisele ukudla okusetshenzwe kakhulu futhi okunoshukela ocwengekile kanye nezinhlamvu ezi-bleached. Baye ekungazinzileni koshukela wegazi nokuvuvukala emkhakheni wokugaya ukudla.

Esikhundleni salokho, gxila ekungezeni imithombo yamaprotheni nemicu enempilo ekudleni kwakho. Imifino yeCruciferous ingakusiza ukuthi uhlale ugcwele isikhathi eside futhi iqukethe izakhamzimba eziningi. Lokhu kufaka phakathi:

• i-broccoli
• i-kale
• ukholifulawa

Amaprotheni angakhuphula amandla akho namandla ngaphandle kokungeza amakhalori amaningi kuzidingo zakho zansuku zonke zekhalori. Eminye imithombo yamaprotheni ifaka:

• amaqanda abilisiwe
• inyama enciphile
• ubhontshisi nemidumba
• amantongomane nembewu

Gwema noma ulinganisele iziphuzo ezinoshukela, kufaka phakathi iziphuzo zamandla neziphuzo zokudla. Namathela kuziphuzo ezilwa nokuvuvukala, ezinjengetiye eliluhlaza elingenashukela namanzi.

Ungawasusa kanjani amafutha esiswini aphansi ngokuzivocavoca umzimba

HIIT

Ukuqeqeshwa kwesikhawu esiphakeme, okubizwa nangokuthi i-HIIT, kuxhunyaniswe nokwehliswa kwamafutha kubantu abadala abanesisindo esithe xaxa.

Kokunye ukuhlola, abantu abadala ababambe iqhaza ekuzivocavoca umzimba kwe-HIIT kathathu ngesonto babone imiphumela efanayo njengabantu abenza amaseshini ansuku zonke angama-30 e-cardio elinganiselayo. Ababhali bokutadisha baveza ukuthi ukunamathela ohlelweni lwesikhathi eside kuyadingeka ukuthola imiphumela ephumelelayo.

Ungasebenzisa uhlelo lokusebenza noma isitophuwashi ukubeka isikhathi ngezikhathi zakho. Nquma ngokuzivocavoca ozokwenza - njengama-sprints, ama-burpees, isikhwama sejubane, noma okunye ukunyakaza kwe-cardio - futhi usebenze umzimba wakho kanzima kakhulu okungenani imizuzwana engama-45.

Phula imizuzwana engama-45 ngaphambi kokuphinda usebenzise ukuvivinya umzimba ngangokunokwenzeka ngemizuzwana engama-45. Phinda lokho esifundeni esinezivivinyo ezinhlanu kuya kweziyisikhombisa.

Ukuze ushise amanoni, yenza i-HIIT noma i-cardio Workout ngaphambi kokuthuthela kwezinye izivivinyo, njengalezi ezibalwe ngezansi.

Ukukhuphula izinga lokushaya kwenhliziyo yakho ngaphambi kwezinye izinhlobo zokuzivocavoca, njengokuphakamisa izinsimbi namaPilates, kuyindlela enhle yokushaja ukuzilolonga kwakho.

Eyikhulu

Ikhulu leli yiPilates ejwayelekile yokuvivinya umzimba ekhomba imisipha ejulile yangaphakathi. Nakhu ukuthi ungakwenza kanjani:

1. Qala ukulala phansi ngomhlane kumata we-yoga, uguqe ngamadolo izinyawo zakho phansi.
2. Ngasikhathi sinye, ukuntanta kwemilenze yakho phezulu ukuze amadolo akho abe sendaweni ephezulu etafuleni futhi izinyawo zakho zihlale zigobekile.
3. Khomba iminwe yakho kude nawe, bese welula izingalo zakho njengoba uziphakamisa, cishe ngamasentimitha ukusuka emhlabathini.
4. Phakamisa isifuba sakho nangaphezulu emuva phansi ukuze uhlanganyele ne-abs yakho.
5. Phefumulela ngaphakathi, bese uqala ukudonsa izingalo zakho phezulu naphansi njengoba ubambe isifuba nentamo yakho emhlabathini. Zama ukuphefumula kanyekanye nokunyakaza kwezingalo zakho, bese uqala ukubala.
6. Bamba ukuma okungu-100 ngaphambi kokubamba amadolo akho esifubeni sakho bese ukhipha umoya ukuze ukhulule ukushuba kwesifuba sakho. Phinda lokhu izikhathi ezi-2 noma ezi-3 uma ukwazi, usebenza kuze kufike kuma-reps amaningi.

Isikisi switch

Iswishi yokushintshwa kungenye yokuzivocavoca okuphansi kwesinye isikhathi okusetshenziswa kuma-Pilates ukusebenzisa. Nakhu ukuthi ungakwenza kanjani:

1. Qala emhlane wakho kumata we-yoga, bese uphakamisela imilenze yakho phezulu ophahleni nge-engela engu-90 degree. Izinyawo zakho kufanele ziguquguquke. Ungakwazi ukufaka izandla zakho ngemuva kwekhanda lakho.
2. Phakamisa isilevu sakho esifubeni sakho, bese ubamba ukuze ubambo lwakho lusongwe luye ngasenkinobho yesisu sakho. Kufanele uzwe ukuthi i-abs yakho ephansi iyabandakanyeka.
3. Ngokunyakaza okulawulwayo, vumela owodwa wemilenze yakho uwele phansi. Uma ukwazi, misa umlenze wakho ngaphambi kokuthi ushaye phansi, bese uwuzulisa cishe nge-intshi ngenhla kwephansi.
4. Buyisa lowo mlenze phezulu. Phinda ngomunye umlenze, ushintshe njengoba uphakamisa isifuba sakho. Phinda ukuphinda okungu-20.

Ijackknife crunch

AmaJackknife crunches yizivivinyo zaphansi ezibandakanya i-abs engezansi. Ukunyakaza kungazizwa kulula ekuqaleni, kepha ngemuva kokuphindaphinda okumbalwa, uzozwa ukuthi baqinisa kanjani umnyombo wakho.

Nakhu ukuthi ungakwenza kanjani:

1. Lala ufulathele ngomhlane uvule izingalo zakho phezu kwezindlebe zakho bese ufinyelela odongeni olungemva kwakho.
2. Ukufaka umnyombo wakho, letha izingalo zakho zibheke emilenzeni yakho. Ngasikhathi sinye, letha imilenze yakho enwetshiwe phezulu futhi ubuyele ekhanda lakho.
3. Finyelela ukuthinta amadolo akho bese wehla.
4. Phinda ukuphinda okungu-20. Hlela ukwenza amasethi ama-3 kwangu-20 ukuqala, bese usebenza ukusuka lapho.

Izinguquko zokuphila zokwehlisa isisindo

Ngaphandle kokudla nokuzivocavoca umzimba, kunezinye izinguquko zokuphila ongazenza ukusiza ukwehla kwesisindo sakho.

Imikhuba enempilo ivame ukuba nomthelela ku-domino. Uma ungangeza ushintsho olulodwa noma ezimbili ezinempilo esimisweni sakho, kuzoba lula ukwengeza okuningi njengoba isikhathi siqhubeka.

Nazi ezinye okufanele uzicabangele:

• Phuza amanzi amaningi.
• Faka okuningi ukuhamba esimisweni sakho.
• Zijwayeze ukudla okucabangayo, bese uzama ukudla kancane. Ukuthatha isikhathi sakho lapho udla kungakusiza ukuthi ungadli ngokweqile.
• Yeka ukubhema ngaphambi kokuzama noma yiluphi uhlobo lohlelo lokuvimbela ikhalori. Ukuyeka ukubhema kuzosiza ukwenza ukusebenzisa kwakho kujabulise futhi kuphumelele, kungasaphathwa izinzuzo eziningi zempilo zokuyeka. Ukuyeka kuvame ukuba nzima, kepha udokotela angakusiza ukwakha uhlelo lokuyeka ukulungele.
• Lala kahle ebusuku lapho kungenzeka khona. Ukungalali kahle kwandisa ukucindezeleka futhi kuye kwaxhunyaniswa nokuzuza kwesisindo.

Ungawasusa kanjani amafutha esiswini aphansi ngemuva kokuthola umntwana

Ukubuyisa isisu sakho ngemuva kokukhulelwa kungaletha ezinye izinselelo. Linda uze uthole imvume kudokotela wakho ngaphambi kokungena kunoma yiluphi uhlobo lokudla nokuzilolonga.

Akuyona into engavamile ukuba nesikhumba esivulekile noma isendlalelo esengeziwe samafutha esiswini sakho ngemuva kokukhulelwa, ikakhulukazi uma ngabe ubelethwe ngokuhlinzwa.

Ngesikhathi sokukhulelwa, abesifazane abaningi bathola isisindo. Ngemuva kokubeletha, cishe uzoba nengqimba eyengeziwe yamafutha asele njengesitolo samandla sokuncelisa kanye nenqubo yokutakula ngokuzalwa.

Lokhu kuyingxenye yemvelo yemvelo yomzimba wakho futhi kujwayelekile. Kubalulekile ukuthi uzibekezelele.

Ngokwengxenye enkulu, ungalandela izinqubo ezifanayo njengoba ubungenza ngaphambi kokuthi ukhulelwe ukuze ulahlekelwe isisindo sokubeletha, ngaphandle kokumbalwa.

Ungakhawuleli ama-calories ngenkathi uncelisa. Kunganciphisa ubisi lwakho lwebele.

Uma kubonakala sengathi imisipha ku-abs yakho engezansi ihlukaniswe ukukhulelwa, ungaba nesimo esibizwa nge-diastasis recti.

Kungaba kubi ngokuzivocavoca kwendabuko. Buza udokotela wakho ngokusebenza kanye nezinketho zokwelashwa ngokomzimba uma ukholelwa ukuthi ungaba nalesi simo.

Izimbangela zamafutha esiswini kwabesilisa nabesifazane

Ubulili bakho bungaba nento yokwenza nezizathu zokuthi kungani uthola amafutha esiswini. Abesifazane bavame ukugcina amafutha esiswini esingezansi ngenxa yamahomoni, izakhi zofuzo, nobudala, futhi kungaba nzima ukwehlisa kwezinye izimo.

Kodwa-ke, wonke umuntu kufanele athathe indlela efanayo eyisisekelo yokwehlisa isisindo, kungakhathalekile ubulili noma ubulili.

Ukudla okudlela endlini

Akunakwenzeka ukubona-ukwelapha amafutha bese ulahlekelwa endaweni eyodwa kuphela yomzimba wakho. Ukwehlisa isisindo sisonke kuyindlela kuphela yokulahlekelwa ngamafutha esiswini ngendlela enempilo.

Ukuxhuma nokuqinisa imisipha yakho ngokuzivocavoca phansi, ukushintsha indlela odla ngayo, nokuphishekela imikhuba enempilo konke kuzosiza ekunciphiseni okhalweni lwakho.