Uhlelo Lokuzivocavoca Ngemuva Kokukhulelwa Lokwakha Isisekelo Esiqinile

-Delile

• Okokuqala, thola ijubane lakho lokushiswa kwamafutha.
• Ngemuva kwalokho phinda ufinyelele ku-abs yakho ejulile.
• I-5 Post-Baby Abs ihamba Ukuzama
• Buyekeza kwe-

Kunezinto ezithile ozikhumbulayo ngemuva kokuthola izingane. "Kodwa i-fit abs akuyona neze into odinga ukuyivalelisa kuyo," kusho uMichele Olson, Ph.D., uprofesa owengeziwe wesayensi yezemidlalo eHuntingdon College e-Alabama, owenze ucwaningo oluningi ekuqeqesheni leyo misipha esemqoka.

Ingabe i-abs yakho izoba buthakathaka lapho uqala ukuphuma emavikini angu-40 okukhulelwa? "Yebo," kusho u-Olson, "ngoba bade kakhulu." Kepha ngeke zelulwe ngokungenakuphikwa njengeSpanx yangonyaka odlule. Kuyizicubu ezixhuma ngempela, noma i-fascia, yodonga lwesisu-hhayi imisipha-eba nokunwebeka ngokwengeziwe ukwamukela iqhubu lakho elikhulayo. Ukuze i-abs yakho iqine, empeleni badinga ukubuyisela inkumbulo yabo yemisipha, ngomqondo ongokomfanekiso. "Ngemuva kokukhulelwa, izisu zakho kufanele ziphinde zisebenze ebangeni lazo elijwayelekile," kusho uCarrie Pagliano, udokotela wezokwelapha eGeorgetown University Medical Hospital, osebenze ekuvuseleleni i-abs nabesifazane abasanda kubeletha iminyaka engu-18. "Izindaba ezimnandi ukuthi ungafinyelela isimo esihle se-ab kuzo zonke izigaba - noma ngabe kungamasonto amathathu ubelethile noma usuthole ingane yesithathu."

Okokuqala, thola ijubane lakho lokushiswa kwamafutha.

Lapho usuthole ilambu eliluhlaza kusuka kudokodo lakho ukuzivocavoca-noma uma sekuyisikhathi esithile usuthole ingane-futhi usubuyile kulo ngokuphepha, udinga ukusebenza ngezikhathi ezithile ku-cardio yakho. Ukuqeqeshwa kwesikhawu esiphakeme kakhulu (i-HIIT) kusondele ngangokunokwenzeka lapho ungangena ekungeneni kumafutha esisu alele. Ucwaningo oluningi lukhombisa ukuthi ukwenza i-HIIT kusebenza kangcono ekushiseni i-abs fat ngokukhetha (kugqugquzela amahomoni athile akhipha amafutha abizwa ngama-catecholamines) kunokukwenza i-cardio engaguquki. Spin, thatha ikilasi lesifunda elijulukile, noma vele ushintshe ukusunduza ijubane lakho umzuzu bese uhamba kalula umzuzu. (Zama lokhu kuvivinya umzimba okugxile ku-HIIT.)

Ngemuva kwalokho phinda ufinyelele ku-abs yakho ejulile.

Nakhu okwenziwayo: Isizathu sokuthi ukucindezelwa kushukumise ukucabanga kokuzivocavoca kwenkaba-kuya-komgogodla njengamapulangwe-kunesikhalazo esingapheli kithi, ngemuva kwengane noma cha, ukuthi badonsa kuleyo misipha ejulile ye-abs, isisu esiswini. Okuvame ukubizwa ngokuthi yi-TA noma i-TVA ngabaqeqeshi, lesi sicubu sihlukile ngoba yisona kuphela esingaphakathi kwakho esenza u-360 ngokugcwele okhalweni lwakho, ngakho-ke sinamandla aphakeme we-cinch-you-in, kusho u-Olson.(Lezi zinguquko zeplanki zikhanyisa umnyombo wakho kuwo wonke ama-engeli.)

Lokho kuyisici esibalulekile njengoba uzama ukukuhlanganisa konke ngemva kokukhulelwa-ikakhulukazi njengoba usebenza ekuvuseleleni amandla akho okuthola i-abs. "Uma ufunda ukuthi ungayisebenzisa kanjani i-TA, uthola lokho kucindezeleka okujulile, okuyisisekelo ku-fascia okusiza ukwakha isisekelo somgogodla wakho nokwenza ngcono ukwahlukana," kusho uPagliano. "Futhi kuhle kakhulu wonke umuntu unokuhlukana okuthile ekukhulelweni." Izikhathi eziningi, lezi zikhala ezincane ngokwemvelo zizibamba ngokwazo ngemva kokuzalwa kwengane, uyaphawula, kodwa ukukhomba i-TA kufanele kukufikise lapho ngokushesha. (Ufuna ukwazi ukuthi i-abs yakho inokuhlukana okusele? Lala ubheke phansi amadolo agobile, bese ugoqe njengoba ucindezela iminwe yakho iqonde phezulu phakathi nendawo ye-abs yakho, amayintshi ambalwa ngaphezu kwenkinobho yesisu, ukuze ubone ukuthi uyawuzwa yini umunwe. ukucwila ngaphansi kunakho konke okunye. Uma kunjalo, kukhona igebe lakho. Yenza okufanayo ngezansi nje kwenkinobho yesisu.)

"Uma usuqinisile i-TVA yakho, ungadlulela ekuzivocavoca umzimba okunamandla njengama-jackknifes noma ama-plyometrics, nawo aqashe imisipha yakho engaphezulu - ama-oblique ne-rectus abdominis, ama-six pack pack," kusho u-Anna Kaiser, umsunguli wesitudiyo se-AKT ku ENew York City. (Waba ngumama omusha ngoJanuwari.) "Lapho-ke amandla akho ab nencazelo yakho izosheshe isheshe."

I-5 Post-Baby Abs ihamba Ukuzama

1.I-Tummy Toner: Hlala phezu kwebhola elizinzile (noma esihlalweni) izinyawo zakho zitshalwe phansi. Faka, wandise isisu sakho, bese uphefumula, udonse inkaba yakho emgogodleni wakho ngokujulile ngangokunokwenzeka. Bamba isibalo esingu-1, vumela inkinobho yakho yesisu iphume phakathi, bese uyibuyisela phakathi ngamandla njengoba ubala u-"1" uphimisela (ukuqinisekisa ukuthi awuwubambi umoya). Yenza ama-reps angama-20, ubala ngokuzwakalayo.Ukuphumula (ukuthatha isisu esikhulu ukuhogela nokukhipha) bese uphinda kabili ngaphezulu.

2. Ukushiswa Kwesisu: Qala phansi (noma umata we-yoga) kuzo zozine izinyawo. Cindezela ezintendeni zezandla zakho bese uzungeze umhlane wakho (njengekati lokungena ku-yoga). Donsela inkaba yakho emgogodleni wakho, bese wenza izinhlayiya ezincane ze-pelvic (ukufaka i-pelvis yakho ngamagundane amancane), ukhipha umoya njalo bese udonsela inkaba yakho emgogodleni wakho. Yenza ama-reps angama-20. Phumula uphinde uphinde.

3. C Ijika nge-Arm Extension: Hlala phansi uguqe ngamadolo, izinyawo ziyisicaba, nebhola elincane lePilates (noma ithawula elisongwe) phansi komgogodla wakho. Zungezisa umgogodla wakho ebholeni (ukuze i-torso yakho yakhe umumo ongu-C), bese udweba inkaba yakho emgogodleni wakho. Bamba leyo ndawo (kodwa ungawubambi umoya) njengoba ushwiba izingalo zakho eziqondile phezulu, bese uzehlisela phansi. Yenza izikhathi ezingu-10. Phumula uphinde uphinde. (Khulisa ngokubamba ama-dumbbells ayi-1- kuya ku-3.)

4. C Ijika Elinokwelulwa Komlenze: Qala ukuhlala phansi endaweni eyi-C-curve emuva okugoqelwe ebholeni elincane le-Pilates noma ithawula eligoqiwe kanye nenkaba kudonswe emgogodleni; gcina izandla zakho ngapha nangapha ezithinta phansi. Ukugcina ukubamba, ukuphakamisa nokwelula umlenze wakho wesokudla ngqo phambi kwakho. Ukugoba idolo, buyisela unyawo lwesokudla phansi. Yenza izikhathi ezingu-8, bese ushintsha imilenze uphinde uphinde. Phumula uphinde uphinde. (Yehla phansi ngokubamba ngemuva kwamadolo akho ukuze uthole ukusekelwa.)

5. C Ijika nge-Twist: Phinda ijika elingu-C ngokunwetshwa komlenze, kulokhu usonta kancane kancane umlenze wakho uwubhekise emlenzeni owuphakamisayo. Qala ngokuphakamisa umlenze wesokudla kanye ne-torso ejikelezayo kanye nehlombe lesobunxele liye kwesokudla; buyisela i-torso enkabeni nasemlenzeni ophansi. Yenza ama-reps ayi-8, bese ushintsha izinhlangothi bese uphinda. Phumula uphinde uphinde.

Buyekeza kwe-