Momwe Mungachepetsere Mafuta a M'mimba ndi Kutaya Mimba

Mdziko lapansi Zikafika pakulimbitsa thupi, chimodzi mwazolinga zodziwika bwino ndikutaya mafuta am'mimba ndikupeza abs. Komabe, njirayi imafuna njira yaukadaulo ndi chilango kuti mupeze zotsatira zabwino. M'nkhaniyi, tiwona njira zothandiza kwambiri zomwe zimathandizidwa ndi umboni wa sayansi kuti tikwaniritse mimba yopanda mafuta komanso yopanda mafuta. Kuchokera ku upangiri wazakudya kupita ku zochitika zolimbitsa thupi, tipeza momwe tingakwaniritsire m'mimba yomwe mukufuna komanso yofotokozedwa ndi abs. Ngati mukufuna kuchita nawo ntchitoyi, pitilizani kuwerenga kuti mupeze zambiri zaukadaulo zomwe mungafune kuti mukwaniritse cholinga chanu.

1. Maonekedwe a minofu ya m'mimba ndi m'mimba: mwachidule

Minofu ya m'mimba ndi m'mimba ndi gawo lofunikira kwambiri la matendawa thupi la munthu. Mimba ili m'dera la mimba, pakati pa thorax ndi pelvis. M'derali muli ziwalo zofunika zosiyanasiyana monga m'mimba, matumbo, chiwindi ndi kapamba, ndi zina. Kuonjezera apo, minofu ya m'mimba imakhala ndi udindo wothandizira kukhazikika kwa msana ndi kuteteza ziwalo zamkati.

Pali minofu yambiri yomwe imapanga dongosolo la m'mimba. Chodziwika bwino ndi rectus abdominis, yomwe ili pakatikati pa mimba ndipo imachokera ku pubic bone mpaka kumunsi kwa thorax. Minofu ina yofunika kwambiri ndi oblique yakunja, yomwe ili pambali pa mimba ndipo imayang'anira kusinthasintha kwapakati ndi kuzungulira kwa thunthu. Kwa mbali yawo, mkati mwa oblique ndi transversus abdominis amamaliza gulu lalikulu la m'mimba.

Kukula bwino kwa minofu ya m'mimba ndikukhalabe ndi mimba yathanzi kungapezeke mwa kuphatikiza masewera olimbitsa thupi komanso kudya zakudya zoyenera. Zochita zina zapadera, monga ma sit-ups, crunches ndi matabwa, zimathandiza kulimbikitsa ndi kutulutsa minofu ya m'mimba. Momwemonso, ndikofunika kuganizira za kufunikira kwa kaimidwe koyenera kwa thupi ndikupewa zizoloŵezi zoipa zomwe zingakhudze thanzi la mimba ndi minofu ya m'mimba, monga moyo wongokhala komanso kudya kwambiri zakudya zopanda thanzi.

2. Zomwe Zimayambitsa Kuchulukana kwa Mafuta a M'mimba ndi Kusowa kwa Minofu Tanthauzo

Kuchulukana kwamafuta am'mimba komanso kusowa kwa tanthauzo la minofu ndizovuta zomwe zimakhudza anthu ambiri. Mavutowa akhoza kukhala ndi zifukwa zingapo, ndipo m'pofunika kuwazindikira kuti athetse mavutowo. moyenera. M'munsimu muli zina mwazomwe zimayambitsa mavutowa ndi njira zina zothetsera mavuto.

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Chimodzi mwa zifukwa zomwe zimachititsa kuti mafuta a m'mimba adziunjike ndi kusowa kwa tanthauzo la minofu ndi zakudya zopanda thanzi komanso zopanda thanzi. Kudya zakudya zambiri zopangidwa ndi mafuta odzaza mafuta kungayambitse kulemera ndi kudzikundikira mafuta m'mimba. Kuphatikiza apo, kusowa kwa michere yofunika kumatha kusokoneza kukula kwa minofu ndi tanthauzo.

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China chomwe chimayambitsa mavutowa ndi kusachita masewera olimbitsa thupi kapena kusaphunzitsidwa mokwanira. Kuti kufufuta mafuta am'mimba ndikukulitsa minofu, ndikofunikira kuchita masewera olimbitsa thupi okwanira. Izi zikuphatikizapo masewera olimbitsa thupi kuti awotche mafuta, komanso kuchita masewera olimbitsa thupi kuti mukhale ndi minofu ya m'mimba ndi mbali zina za thupi. Kuphatikiza apo, ndikofunikira kuchita masewera olimbitsa thupi moyenera komanso ndi zida zoyenera, kuti mupewe kuvulala ndikukulitsa zotsatira.

3. Udindo wa zakudya mu kutaya mimba ndi m'mimba chizindikiro

Kudya koyenera kumathandizira kwambiri pakutaya mimba ndikupeza abs. Kuti mupeze zotsatira zooneka, m’pofunika kudya zakudya zopatsa thanzi komanso kusintha kadyedwe kake. Nawa maupangiri ofunikira momwe mungakwaniritsire cholinga ichi:

1. Yang'anirani kuchuluka kwa ma calories: Kuti muchepetse mimba ndikupeza abs, ndikofunikira kupanga kuchepa kwa calorie. Izi zikutanthauza kudya zopatsa mphamvu zochepa kuposa zomwe zimawotchedwa pochita masewera olimbitsa thupi komanso zochita za tsiku ndi tsiku. Werengani ma calorie anu tsiku ndi tsiku ndipo onetsetsani kuti mumadya pang'ono kuti mulimbikitse kutaya mafuta.

2. Ikani patsogolo zakudya zokhala ndi mapuloteni ambiri: Mapuloteni ndi ofunikira pakukulitsa ndi kusunga minofu ya m'mimba. Phatikizani zakudya zopatsa thanzi monga nsomba, nkhuku, mazira ndi nyemba muzakudya zanu. Zakudya izi zidzakuthandizaninso kuti mukhale okhuta nthawi yayitali, kupewa zilakolako ndi chiyeso chofuna kudya kwambiri.

4. Ndondomeko yochita masewera olimbitsa thupi kuti athetse mafuta a m'mimba ndi mamvekedwe a minofu ya m'mimba

Kuti muchepetse mafuta am'mimba komanso minofu yam'mimba, ndikofunikira kutsatira dongosolo linalake lochita masewera olimbitsa thupi lomwe limayang'ana gawolo la thupi. Pansipa pali masewera olimbitsa thupi omwe akulimbikitsidwa:

Ejercicio 1: Plank. Kwezani pamwamba nkhope pansi ndikuthandizira manja anu ndi zala zanu za mapazi pansi. Sungani thupi lanu molunjika, ndikugwedeza minofu ya m'mimba mwa masekondi osachepera 30. Bwerezani izi 3 mpaka 5 nthawi.

Ejercicio 2: Kuphulika kwa m'mimba. Gona chagada ndi mawondo akuwerama ndi mapazi pansi. Malo manja anu kumbuyo kwa makutu anu ndikukweza chiuno chanu ku mawondo anu, ndikugwedeza minofu yanu ya m'mimba. Chitani 10 mpaka 15 kubwerezabwereza izi.

Ejercicio 3: Kuphulika kwa njinga. Gona chagada ndi mawondo ndi manja kumbuyo kwa makutu. Kwezani phewa lanu lakumanja ku bondo lanu lakumanzere nthawi yomweyo kuti muwonjeze mwendo wanu wakumanja. Sinthani mbali ndikubwereza 10 mpaka 15 mbali iliyonse.

5. Kufunika kwa maphunziro a mtima pakuchepetsa mimba

Maphunziro a mtima amathandizira kuchepetsa mafuta a m'mimba komanso kutaya mimba. Zochita zolimbitsa thupi izi, zomwe zimayang'ana kulimbikitsa dongosolo lamtima, sikuti zimangowonjezera thanzi la mtima, komanso zimathandizira kuwotcha zopatsa mphamvu ndi mafuta. bwino.

Kuti mukwaniritse zotsatira zogwira mtima mu kuchepetsa mimba, ndi bwino kutsatira izi masitepe ofunikira:

• Sankhani mtundu woyenera wa maphunziro amtima, monga kuthamanga, kusambira, kupalasa njinga, kapena ophunzitsa elliptical.
• Khazikitsani chizoloŵezi chophunzitsira chopitirira komanso chopita patsogolo, kuonjezera mphamvu ndi nthawi pang'onopang'ono.
• Chitani masewera olimbitsa thupi mwamphamvu kwambiri komanso pakapita nthawi, ndikuchita masewera olimbitsa thupi apakati komanso otsika kwambiri.
• Pitirizani kugunda kwa mtima wokwanira panthawi yophunzitsidwa, yomwe ingathe kuyang'aniridwa ndi chowunikira cha mtima.
• Limbikitsani maphunziro a mtima ndi zakudya zopatsa thanzi, zopatsa thanzi komanso mafuta ochepa.

Chofunika kwambiri, maphunziro a mtima wamtima sayenera kungoyang'ana kuchepetsa mimba, komanso kupititsa patsogolo thanzi labwino. Kuphatikiza apo, ndikofunikira kuphatikiza ndi zolimbitsa thupi zolimbitsa thupi ndikuwongolera kaimidwe ka thupi kuti mupeze zotsatira zabwino. Kumbukirani kukaonana ndi katswiri wolimbitsa thupi musanayambe chizolowezi chilichonse cholimbitsa thupi.

6. Mitundu ya masewera olimbitsa thupi amphamvu kwambiri kuti mufotokozere abs anu

Mukafuna kufotokozera abs yanu, ndikofunikira kuchita masewera olimbitsa thupi omwe amayang'ana kulimbikitsa ndi kuwongolera gawo ili la thupi. Pali mitundu yosiyanasiyana yolimbitsa thupi yomwe imawonedwa kuti ndiyothandiza kwambiri pofotokozera abs. M'munsimu muli ena mwa iwo:

1. Mapulani: Mapulani ndi masewera olimbitsa thupi omwe amagwira ntchito kwambiri m'mimba minofu. Kuti muchite izi, muyenera kuyika thupi lanu pamalo opingasa, kupumitsa manja anu ndi nsonga za mapazi anu pansi. Cholinga chake ndikusunga malowa kwa masekondi angapo, kugwirizanitsa minofu ya m'mimba. Ndibwino kuti muyambe ndi kubwereza masekondi 30 ndikuwonjezera nthawi pang'onopang'ono.

2. Crunches: Crunches ndi masewera olimbitsa thupi kuti agwiritse ntchito abs. Zimapangidwa ndi kugona chagada, kuweramitsa miyendo ndikuyika manja kumbuyo kwamutu. Kenaka, thunthu liyenera kukwezedwa ku mawondo, kugwirizanitsa minofu ya m'mimba. Ndibwino kuti muzichita masewerawa mosamala ndikupewa kukoka pakhosi ndi manja, kupewa kuvulala.

7. Njira zamakono zophunzitsira zam'mimba kuti mupititse patsogolo zotsatira

Ngati mukuyang'ana kuti muwonjezere zotsatira zanu mu maphunziro a m'mimba, ndikofunika kuti muphatikizepo njira zamakono zomwe zingakuthandizeni kuti mupititse patsogolo kupita patsogolo kwanu ndikupeza mimba yodziwika mu nthawi yochepa. Nazi njira zina zothandiza kuti tikwaniritse izi:

1. Limbikitsani maphunziro oletsa kukana: Kugwiritsa ntchito zolemetsa zowonjezera panthawi yochita masewera olimbitsa thupi m'mimba kumawonjezera kupsinjika kwa minofu ndikulimbikitsa chitukuko chowonjezereka. Mungagwiritse ntchito ma dumbbells, magulu otsutsa, kapena ngakhale chikwama cholemera kuti muwonjezere kukana ku masewera anu.
2. Yesani maphunziro ozungulira: Njirayi imakhala ndi kuchita masewera olimbitsa thupi angapo m'mimba, popanda kupumula pakati pawo. Kuphunzitsa mozungulira sikungokuthandizani kuwotcha ma calories ndikuwongolera kupirira kwanu, komanso kudzasokoneza minofu yanu yayikulu. moyenera.
3. Phatikizani masewera olimbitsa thupi: Zochita zolimbitsa thupi, monga thabwa kapena thabwa, ndizoyenera kulimbikitsa ndi kulimbitsa minofu yakuya yamimba. Zochita izi zimafuna kuti mukhale osasunthika kwa nthawi ndithu, zomwe zimathandiza kuti minofu ikhale yolimba komanso yokhazikika.

8. High Intensity Interval Training (HIIT): Njira Yothandizira Kutaya Mimba ndi Kumanga Abs

High-intensity interval training (HIIT) yakhala yotchuka kwambiri ngati njira yabwino yochepetsera mimba ndi toni abs. Njira imeneyi imaphatikizapo kusinthana pang'ono kochita masewera olimbitsa thupi kwambiri ndi nthawi yopumula. Mosiyana ndi masewera olimbitsa thupi otsika kwambiri, HIIT imathandizira kuwotcha zopatsa mphamvu zambiri munthawi yochepa, ndikupangitsa kuti ikhale njira yabwino kwa iwo omwe akufuna zotsatira mwachangu.

Kuti muyambe HIIT, ndikofunikira kukhazikitsa dongosolo loyenera lophunzitsira lomwe likugwirizana ndi zosowa zanu komanso momwe thupi lanu lilili. Mutha kusankha masewera olimbitsa thupi a Cardio monga kuthamanga, kulumpha chingwe, kapena kupalasa njinga, kapena kugwiritsa ntchito mayendedwe athunthu monga ma burpees, ma jacks odumpha, kapena ma push-ups. Chinsinsi ndicho kusankha masewera olimbitsa thupi omwe amagwira ntchito magulu angapo a minofu nthawi imodzi. nthawi yomweyo ndipo izi zimakupangitsani kumva kukhala wamphamvu kwambiri panthawi yoyeserera.

Mukasankha masewera olimbitsa thupi, ikani chowerengera ndikuyamba ndi kutentha kwa mphindi 3-5. Kenako, chitani masewera olimbitsa thupi oyamba mwamphamvu kwambiri kwa masekondi 20 mpaka 30, ndikutsatiridwa ndi nthawi yopumula ya masekondi 10 mpaka 20. Bwerezani zolimbitsa thupi zopumula nthawi 4 mpaka 6, kutengera kulimba kwanu. Kuti mupite patsogolo, mutha kuwonjezera nthawi yogwira ntchito ndikuchepetsa nthawi yanu yopuma pamene mukumva kukhala omasuka.

9. Njira zosungira chilimbikitso ndi kudzipereka panthawi ya kutaya mimba ndi chizindikiro cha abs

Kuti mukhalebe ndi chilimbikitso ndi kudzipereka panthawi ya kutaya mimba ndi kuyika chizindikiro abs, ndikofunika kutsatira njira zingapo zomwe zingakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi bwino.

• Khazikitsani zolinga zenizeni: Ndikofunikira kuti mukhale ndi zolinga zomwe mungathe kuzikwaniritsa kuti mukhale okhudzidwa panthawi yonseyi. Agaweni kuti akhale zolinga zazifupi komanso zazitali kuti mukhalebe ndi malingaliro opitilira patsogolo.
• Pitirizani kuchita masewera olimbitsa thupi osiyanasiyana: Chitani masewera olimbitsa thupi osiyanasiyana kuti mugwire minofu yonse ya m'mimba moyenera. Phatikizani masewera olimbitsa thupi kuti muwotche mafuta ndikulimbitsa mtima.
• Kudya Bwino: Zakudya zopatsa thanzi zokhala ndi michere yambiri ndizofunikira pakutaya mimba ndikutanthauzira abs. Onetsetsani kuti mwapeza zomanga thupi zokwanira, CHIKWANGWANI ndi mafuta athanzi, ndipo pewani zakudya zokonzedwa ndi shuga wambiri.

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Kuonjezera apo, nkofunika kuti mudzizungulira nokha ndi malo abwino komanso anthu omwe amakuthandizani pazochitika zanu, kaya ndi mphunzitsi wanu, gulu lophunzitsira kapena anzanu omwe ali ndi zolinga zofanana. Khalani otsimikiza ndikusangalala ndi zomwe mwakwaniritsa panjira. Kumbukirani kuti kulimbikira ndi kulanga kudzakhala othandizira anu kuti mukwaniritse ma abs-pack-pack omwe mukufuna.

10. Kufunika kwa kupuma ndi kuchira pakukulitsa defined abs

Kupumula ndi kuchira ndizofunikira kwambiri pakukwaniritsa kufotokozedwa kwa abs. Anthu ambiri amangoganizira zolimbitsa thupi zokha ndikuyiwala kufunika kolola kuti minofu ipumule ndikukonzanso bwino. Tikamaphunzitsa, minofu imayesedwa kwambiri ndipo misozi yaying'ono imapezeka mu ulusi wa minofu. Ndi nthawi yopuma pamene misozi yaying'onoyi imakonzedwanso ndipo minofu imalimbikitsidwa, zomwe zimathandiza kuti chitukuko cha abs chikhale chodziwika.

Kuti mupindule kwambiri ndi kupuma kwanu ndi kuchira kwanu, ndi bwino kutsatira malangizo ena. Choyamba, ndikofunikira kukhazikitsa nthawi yopumula nthawi zonse, kuyesa kugona pakati pa maola 7 ndi 9 usiku uliwonse. Munthu akagona, thupi limachira ndipo limapanganso maselo owonongeka a minofu. Kuphatikiza apo, tikulimbikitsidwa kuti tisinthane masiku ophunzitsira m'mimba ndi masiku opumula mwachangu, momwe masewera olimbitsa thupi ocheperako monga kuyenda kapena kutambasula mofatsa amachitidwa. Izi zimathandiza kuti minofu ipumule ndikukonzanso bwino.

Mbali ina yofunika ndi chakudya. Kudya zakudya zopatsa thanzi, zokhala ndi mapuloteni ambiri, mavitamini ndi mchere, kumathandizanso kuti minofu iyambe kuchira. Mapuloteni ndi ofunikira pakukonzekera ndi kumanga minofu ya minofu, choncho tikulimbikitsidwa kuti muphatikize zakudya monga nyama yowonda, nsomba, mazira ndi nyemba muzakudya zanu za tsiku ndi tsiku. Komanso, sitiyenera kuiwala hydration, kumwa madzi okwanira n'kofunika kuti thupi liziyenda bwino ndi kuchira kwa minofu.

11. Zakudya zopatsa thanzi zomwe zimalangizidwa kuti ziwonjezeke kuwotcha mafuta komanso kukula kwa minofu m'dera lamimba

Pofufuza mimba ya toned ndi yofotokozedwa, ndikofunika kuganizira zowonjezera zakudya zomwe zingathandize kupititsa patsogolo kuwotcha kwa mafuta ndi kukula kwa minofu m'derali. Ngakhale ziri zoona kuti zakudya ndi masewera olimbitsa thupi ndizofunikira, kugwiritsa ntchito zowonjezera zowonjezera kungakhale kopindulitsa kuti mupeze zotsatira zabwino kwambiri. Pansipa pali zowonjezera zowonjezera:

1. Mapuloteni a Whey: Chowonjezera ichi chimadziwika kuti chimatha kuthandizira kukula kwa minofu. Mapuloteni a Whey amatengedwa mosavuta ndi thupi ndipo amapereka ma amino acid ofunikira kuti akonze ndi kumanga minofu. Kumwa mapuloteni a whey kugwedeza pambuyo polimbitsa thupi kungathandize kukulitsa kukula kwa minofu ya m'mimba.

2. L-carnitine: L-carnitine ndi amino acid yomwe imagwira ntchito yofunika kwambiri pakupanga mafuta. Zimathandizira kunyamula mafuta acids kupita ku mitochondria, komwe amasinthidwa kukhala mphamvu. Kutenga L-carnitine supplements kungapangitse kuwotcha mafuta m'mimba, kuthandiza kuchepetsa mafuta athunthu.

3. Kafeini: Kafeini ndi stimulant yomwe imatha kuwonjezera mphamvu ndikuwongolera magwiridwe antchito panthawi yolimbitsa thupi. Kuonjezera apo, caffeine yasonyezedwa kuti ili ndi zotsatira za thermogenic, kutanthauza kuti ikhoza kuonjezera kutentha kwa kalori ndi kutsekemera kwa mafuta. Kugwiritsa ntchito caffeine mu mawonekedwe a zowonjezera kapena zakumwa monga khofi wakuda kungakhale kothandiza kulimbikitsa kutaya mafuta m'mimba.

Kumbukirani kuti zakudya zopatsa thanzi ziyenera kugwiritsidwa ntchito ngati chothandizira pazakudya zopatsa thanzi komanso pulogalamu yolimbitsa thupi yokwanira. Ndikofunikira kukaonana ndi dokotala musanayambe mankhwala owonjezera, chifukwa thupi lililonse ndi lapadera ndipo zosowa zimasiyana. Kuphatikiza apo, ndikofunikira kutsatira mulingo ndi malingaliro pafupipafupi omwe awonetsedwa pamapaketi a chowonjezera chilichonse.

12. Malangizo kuti mukhale ndi moyo wathanzi womwe umalimbikitsa kutaya mimba ndi zizindikiro za m'mimba

Kuti mukhale ndi moyo wathanzi ndikukwaniritsa cholinga chotaya mimba ndikupeza abs, ndikofunikira kutsatira zakudya zoyenera. Choyamba, tikulimbikitsidwa kudya zakudya zopatsa thanzi komanso zosiyanasiyana, zochokera ku zakudya zachilengedwe komanso mafuta ochepa. Kudya zipatso, ndiwo zamasamba ndi zakudya zokhala ndi ulusi wambiri kumathandiza kuti thupi likhale lolemera komanso limachepetsa kudzikundikira kwa mafuta a m’mimba. Ndikofunikiranso kuwongolera magawo azakudya ndikupewa kudya mopambanitsa kapena shuga.

Kuphatikiza pa zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse ndi mzati wina wofunikira kuti muchepetse mimba ndi mapaketi asanu ndi limodzi abs. Ndibwino kuti muphatikize masewera olimbitsa thupi kuti muwotche mafuta, monga kuthamanga, kusambira kapena kupalasa njinga, ndi zochitika zenizeni zolimbitsa minofu ya m'mimba, monga crunches kapena matabwa. Kukhazikitsa chizolowezi chochita masewera olimbitsa thupi osachepera mphindi 150 pa sabata ndikofunikira kuti mupeze zotsatira zowoneka.

Pomaliza, ndikofunikira kusamalira kupumula kwathu komanso kukhala ndi moyo wabwino. Kupsinjika maganizo ndi kusowa tulo kungasokoneze kagayidwe kathu ndi kulimbikitsa kudzikundikira kwa mafuta a m'mimba. Chifukwa chake, tikulimbikitsidwa kukhazikitsa chizolowezi chogona nthawi zonse ndikupatula nthawi tsiku lililonse kuchita zinthu zomwe zimatipumulitsa, monga kusinkhasinkha kapena kuchita yoga. Kuzindikira thanzi lathu lamalingaliro ndi thupi kudzatithandiza kukhala ndi moyo wathanzi ndikukwaniritsa zolinga zathu.

13. Malingaliro azakudya zopatsa thanzi ndi maphikidwe a dongosolo lakudya lomwe cholinga chake ndi kutaya mimba ndi kutupa

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Kuti mukwaniritse mapaketi asanu ndi limodzi abs ndi kutaya mafuta am'mimba, ndikofunikira kutsatira dongosolo lakudya lathanzi komanso loyenera. Nawa malingaliro azakudya ndi maphikidwe omwe mungaphatikizepo muzakudya zanu kuti akuthandizeni kukwaniritsa zolinga zanu:

1. Chakudya cham'mawa: Yambani tsiku lanu ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri. Mukhoza kusankha omelet woyera dzira ndi sipinachi ndi tomato, pamodzi ndi gawo la oats ndi walnuts. Mazira azungu ndi gwero labwino kwambiri la mapuloteni owonda, pamene sipinachi ndi tomato amapereka fiber ndi antioxidants. Ma oats amakupatsani mphamvu kwanthawi yayitali ndipo mtedza umakupatsani mafuta abwino.

2. Chakudya Chamadzulo: Chakudya chamasana, sankhani saladi ya quinoa ndi masamba atsopano ndi nkhuku yowotcha. Quinoa ndi pseudocereal yokhala ndi mapuloteni komanso fiber, zomwe zimakupangitsani kuti mukhale odzaza kwa nthawi yayitali. Phatikizani ndi masamba osiyanasiyana monga broccoli, kaloti, tsabola ndi nkhaka, kuti mukhale ndi zakudya zambiri. Phatikizani saladi ndi nkhuku yokazinga, yomwe ndi gwero labwino kwambiri la mapuloteni owonda.

3. Chakudya Chamadzulo: Chakudya chamadzulo, konzani casserole yokoma ya salimoni ndi masamba ophika. Salmoni ndi gwero la mapuloteni athanzi ndi omega-3 fatty acids, omwe amalimbikitsa kuchepetsa kutupa ndi kuwonjezereka kwa mafuta m'mimba. Phatikizani nsomba ndi masamba osakaniza monga zukini, biringanya, anyezi ndi bowa, zokometsera ndi zitsamba ndi zonunkhira. Kuphika chirichonse pa sing'anga kutentha mu uvuni mpaka masamba ali ofewa ndipo nsomba yophikidwa.

Kumbukirani kuti kukhalabe ndi madzi okwanira komanso kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kuti muchepetse mimba ndikutulutsa abs anu. Nthawi zonse funsani akatswiri azaumoyo kapena kadyedwe musanasinthe kwambiri dongosolo lanu la kadyedwe. Yambani kusangalala ndi zakudya zopatsa thanzi komanso zokoma ndikukwaniritsa zolinga zanu zolimbitsa thupi!

14. Momwe mungasungire zotsatira zomwe zapezeka kwa nthawi yayitali: njira zosamalira m'mimba

Mukapeza zotsatira zomwe mukufuna m'mimba mwanu, ndikofunikira kugwiritsa ntchito njira zosamalira kuti muwonetsetse kuti mukuzisunga nthawi yayitali. Apa tikupereka zina njira zothandiza:

1. Khalani ndi zakudya zabwino: Kudya zakudya zokhala ndi michere yambiri komanso mafuta ochepa kwambiri kudzakuthandizani kuti mukhale ndi zotsatira za m'mimba. Ikani patsogolo zipatso, ndiwo zamasamba, zomanga thupi zowonda ndi mbewu zonse muzakudya zanu zatsiku ndi tsiku. Ndikofunikiranso kumwa madzi okwanira kuti mukhale ndi hydration yokwanira.

2. Phatikizani zolimbitsa thupi nthawi zonse: Kusunga chizoloŵezi chochita masewera olimbitsa thupi n'kofunika kwambiri kuti mukhale ndi zotsatira za m'mimba. Phatikizani masewera olimbitsa thupi amtima monga kuthamanga kapena kupalasa njinga, ndi masewera olimbitsa thupi apadera a pamimba. Muzichita masewera olimbitsa thupi osachepera mphindi 150 mlungu uliwonse.

Pomaliza, kutaya mafuta am'mimba ndikutanthauzira abs yanu kumafuna njira yokhazikika komanso yosasinthika. Kupyolera mu kuphatikiza chakudya chamagulu, nthawi zonse mtima mtima ndi ntchito yeniyeni kulimbikitsa minofu m`mimba, n`zotheka kukwaniritsa cholinga kutaya mimba ndi kupeza amphamvu abs.

Ndikofunikira kuti mukhale ndi zakudya zopatsa thanzi, kupewa kudya kwambiri zakudya zokonzedwa bwino, mafuta odzaza ndi shuga wowonjezera. Ndibwino kuti muwonjezere kudya kwanu kwa zakudya zokhala ndi fiber, zomanga thupi zowonda komanso mafuta athanzi, komanso kukhala ndi madzi okwanira.

Kuphatikiza apo, ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi, monga kuthamanga, kusambira, kapena kugwiritsa ntchito makina opalasa. Zochita zolimbitsa thupi zotere zimathandiza kuwotcha mafuta ambiri, kuphatikiza mafuta am'mimba.

Kuphunzitsa mphamvu zenizeni za minofu ya m'mimba sikungasiyidwe. Kuchita masewera olimbitsa thupi monga sit-ups, crunches, matabwa, ndi obliques kudzalimbitsa ndi kufotokozera minofu m'deralo.

Ndikofunika kukumbukira kuti kutaya mafuta ndi kutanthauzira m'mimba ndi njira zapang'onopang'ono ndipo zimafuna kuleza mtima ndi chipiriro. Palibe njira zazifupi kapena zokonza mwachangu. Ndikofunikira kutenga njira yayitali, kukhalabe ndi zizolowezi zabwino komanso kusasinthasintha pakusamalira thupi lanu.

Mwachidule, ndi kuphatikiza koyenera kwa zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse komanso kulimbitsa mphamvu m'mimba, ndizotheka kutaya mimba ndi kumveketsa abs anu. Kutsatira mfundozi ndikuzisintha kuti zigwirizane ndi zosowa za aliyense payekha, Zingatheke cholinga chokhala ndi malo am'mimba omveka bwino.