Cómo Reducir Grasa Abdominal

Indlela yokunciphisa amanqatha esisu: Izicwangciso ezixhaswa ngokwesayensi

Ukuqokelelwa kwamafutha esiswini akunakuba ngumngeni wobuhle kuphela, kodwa kunokuchaphazela impilo yethu yonke. Ngethamsanqa, kukho izicwangciso ezininzi ezixhaswa yisayensi ezinokusinceda sinciphise la mafutha angafunwayo kwaye siphucule umgangatho wobomi bethu. Kweli nqaku, siza kuhlolisisa ngendlela yobugcisa kunye nokungathathi hlangothi zeziphi iindlela ezisebenzayo zokufezekisa le njongo. Ukusuka kwiinguqu zokutya ukuya kwiindlela zokuzilolonga ezithile, siya kukubonelela ngezixhobo eziyimfuneko ukuze ufezekise ukucutha okusebenzayo kwamafutha esisu ngokusekelwe kubungqina besayensi. Zilungiselele ukufumanisa indlela yokufumana isisu esithambileyo nesisempilweni!

1. Indima yokutya ekunciphiseni amanqatha esiswini

Isondlo esifanelekileyo sidlala indima ebalulekileyo ekunciphiseni amanqatha esiswini. Ukufezekisa le njongo, kubalulekile ukulandela ukutya okunokulinganisela kunye nokunempilo okukhuthaza ukwehla kobunzima ngokuthe ngcembe nangendlela ezinzileyo.

Ukuqala, kubalulekile ukubandakanya ukutya okutyebileyo kwifiber kukutya kwethu kwemihla ngemihla. Iziqhamo, imifuno, i-legumes kunye neengqolowa ezipheleleyo ziyimithombo emihle kakhulu yefiber eya kusinceda sizive sigcwele ixesha elide, ngaloo ndlela sinciphisa i-caloric intake. Ukongeza, i-fiber ikhuthaza ukuhamba kwamathumbu kwaye igalelo ekupheliseni i-toxins kunye nenkunkuma eqokelelwe emzimbeni.

Enye inkalo ebalulekileyo kukulawula ukusetyenziswa kwamafutha ahluthayo kunye neeswekile ezongezelelweyo. Oku kutya kudla ngokuba neekhalori eziphezulu kwaye kukhuthaze ukwanda kwamafutha esiswini. Endaweni yoko, amafutha anempilo kufuneka akhethwe, akhoyo ekutyeni okufana neoli yeoli, iiavokhado kunye namandongomane. Ukongeza, kubalulekile ukunciphisa ukusetyenziswa kokutya okucutshungulwayo kwaye ukhethe ukwenza amalungiselelo asekhaya avumela ukuba sibe nolawulo lwezithako esizisebenzisayo.

2. Izicwangciso zokuzilolonga ezisebenzayo zokunciphisa isisu esiswini

Ukunciphisa amanqatha esiswini ngempumelelo, kubalulekile ukuphumeza isicwangciso sokuzilolonga esaneleyo kunye nesiqhubekayo. Ngezantsi, sinikezela ngeengcebiso kunye nokuzivocavoca okuya kukunceda ufezekise injongo yakho:

1. Dibanisa imithambo yentliziyo

Imithambo yentliziyo ilungele ukutshisa amanqatha aqhelekileyo, kuqukwa namafutha esisu. Unokukhetha ukwenza imisebenzi efana nokubaleka, ukuqubha, ukukhwela ibhayisekile okanye ukuzilolonga koomatshini be-cardio. Zimisele ubuncinci imizuzu eyi-150 yokuzivocavoca kwentliziyo ephakathi ngeveki.

2. Hlanganisa imithambo yamandla

Ukongeza kwimithambo ye-cardiovascular, kubalulekile ukubandakanya umthambo wokuqina kwindlela yakho yesiqhelo. Oku kuya kunceda ithoni yezihlunu zesisu sakho kunye nokukhawulezisa ukutshisa kwamafutha. Eminye imithambo onokuyenza ngamaplanga esisu, ukuhlala ngokwesiko, ukugquma, kunye nemithambo enobunzima. Yenza i-2 ukuya kwiiseshoni zemizuzu engama-3 ubuncinane ngamaxesha angama-20-30 ngeveki egxininise ekuqiniseni imisipha kwindawo yesisu.

3. Mantén una alimentación equilibrada

Ungalibali ukuba, ukuze ufumane iziphumo ezizezona zilungileyo, kubalulekile ukuncedisana nenkqubo yakho yokuzilolonga ngokutya okunesondlo. Nciphisa ukutya okutyayo okucutshungulweyo, okuqhotsiweyo kunye neswekile, kwaye endaweni yoko kubandakanya iziqhamo, imifuno, iiproteni ezibhityileyo kunye nokutya okuziinkozo kukutya kwakho. Kwakhona kubalulekile ukuba uhlale u-hydrated kwaye ugweme ukusetyenziswa kakhulu kotywala kunye neziselo ezithambileyo.

3. Indlela i-metabolism ichaphazela ngayo ukuqokelela kwamafutha esiswini

I-Metabolism idlala indima ebalulekileyo ekuqokeleleni kwamafutha esiswini. Yinkqubo apho imizimba yethu kuguqula ukutya neziselo zibe amandla. Xa imetabolism icotha, umzimba wethu utshisa iikhalori ezimbalwa kwaye uvame ukugcina amanqatha amaninzi kwindawo yesisu. Ngakolunye uhlangothi, ukuba i-metabolism ikhawuleza, umzimba wethu utshisa iikhalori ezininzi kwaye ukuqokelela kwamafutha kuyancipha.

Kukho izinto ezininzi ezinokuchaphazela imetabolism. Enye yazo lufuzo. Abanye abantu banemetabolism ecothayo ngokwemvelo, nto leyo eyandisa umnqweno wabo wokuqokelela amanqatha esiswini. Ukongeza, izinto ezinje ngobudala, isini, kunye nobunzima bemisipha zinokuchaphazela isantya semetabolism.

Ukukhawulezisa imetabolism yakho kunye nokunciphisa ukuqokelelwa kwamafutha esiswini, kubalulekile ukuba uthathe imikhwa enempilo. Ukuzivocavoca rhoqo, ngakumbi ukuqeqeshwa kwamandla, kunokunceda ukwandisa ubunzima bemisipha kwaye, emva koko, ukukhawuleza imetabolism yakho. Ukongezelela, ukutya okunokulinganisela okutyebileyo kukutya kwendalo kunokuba nefuthe elihle kwi-metabolism. Ukutya ukutya okutyebileyo kwifiber, iiprotheyini kunye namafutha anempilo, kunye nokuphepha ukutya okucutshungulwayo kunye neswekile, kunokunceda ukugcina imetabolism yakho kumanqanaba afanelekileyo kwaye uthintele ukuqokelelwa kwamafutha esiswini.

4. Izinto zeHormonal kunye nefuthe labo ekunciphiseni kwamafutha esiswini

Izinto zeHormonal zidlala indima ebalulekileyo ekunciphiseni amanqatha esiswini. Enye yeehomoni eziphambili le nkqubo Yi-insulin, umsebenzi wayo ophambili kukulawula amanqanaba eswekile yegazi. Ukuxhatshazwa kwe-insulin, okwenzeka xa iiseli zingaphenduli ngokufanelekileyo kwi-insulin, kunokufaka isandla ekufumaneni kwamafutha esiswini. Ukunciphisa le mpembelelo, kubalulekile ukugcina amazinga eshukela egazi ezinzile ngokutya okunempilo kunye nokulinganisela.

Enye i-hormone ephambili yi-cortisol, eyaziwa ngokuba yi-hormone yoxinzelelo. ICortisol inamandla okunyusa amanqatha esiswini, ngakumbi kubantu abanengxaki yoxinzelelo olungapheliyo. Ukunciphisa imiphumo emibi ye-cortisol ekuqokeleleni kwamafutha esiswini, kubalulekile ukulawula nokulawula uxinzelelo kwimpilo yethu. ubomi bemihla ngemihla. Ukuziqhelanisa rhoqo neendlela zokuphumla ezinjengokucamngca, i-yoga okanye ukuphefumla nzulu kunokuba luncedo olukhulu.

Ukongeza, ibhalansi yehomoni inokuchaphazela nokuncipha kwamafutha esiswini. Iihomoni zesondo ezifana ne-estrogen kunye ne-testosterone zidlala indima ebalulekileyo ekuhanjisweni kwamafutha emzimbeni. Kwabasetyhini, amanqanaba e-estrogen aphantsi anokubangela ukwanda kwamafutha kwindawo yesisu. Kwelinye icala, emadodeni, amanqanaba aphantsi e-testosterone anokudityaniswa nokunyuka kwamafutha esiswini. Ukugcina amanqanaba ehomoni alungeleleneyo ngokutya okufanelekileyo kunye nokuzivocavoca umzimba rhoqo kunokunceda ukunciphisa amafutha esiswini ngempumelelo.

5. Ukubaluleka kokulala ekulahlekeni kwamafutha esiswini

Ukulala kudlala indima ebalulekileyo kwinkqubo yokulahlekelwa ngamafutha esiswini. Ngexesha lokulala, umzimba wethu wenza imisebenzi ebalulekileyo yokulungiswa kwamaselula kunye nokuvuselela. Ukulala ngokwaneleyo kuvumela umzimba ukuba usebenze ngokufanelekileyo, oku kuthetha ukuba i-metabolism esebenzayo kunye nokukwazi ukutshisa amafutha. Ukongezelela, ukungabikho kokulala kunokuba nefuthe elibi kumahomoni anxulumene nokutya, oku kunokukhokelela ekwandeni kokutya kwaye, ngenxa yoko, ukufumana ubunzima.

Ukuphucula umgangatho wokulala kunye nokukhuthaza ukulahleka kwamafutha esiswini, kuyacetyiswa ukuba ulandele uluhlu lwezikhokelo. Okokuqala, kubalulekile ukuseka inkqubo yokulala rhoqo, ukuzama ukulala nokuvuka ngexesha elifanayo yonke imihla. Oku kunceda ukulawula iwotshi yangaphakathi kunye nokuvumelanisa ukusebenza komzimba. Ngokufanayo, kuyacetyiswa ukuba wenze indawo ekulungeleyo ukuphumla, ukugcina igumbi limnyama, lizolile kwaye likwiqondo lokushisa elimnandi. Kuphephe ukusebenzisa izinto ezikhuthazayo ezifana necaffeine okanye utywala ngaphambi kokuba ulale Inokukunceda ukuba ulale ngokukhawuleza.

Enye inkalo ebalulekileyo yokuphucula ubuthongo kunye nokukhuthaza ukulahleka kwamafutha esiswini kukunyamekela ukutya kwakho. Ukuphepha ukutya okunzima ngaphambi kokulala kunye nokunciphisa ukusetyenziswa kokutya okuphezulu kwishukela kunye namafutha ahluthayo kunokunceda ukuthintela ukuphazamiseka kunye nokuphazamiseka kokulala. Kwelinye icala, ukwenza umthambo rhoqo kunokuba yingenelo kubulunga bokulala nokutshisa amanqatha esisu. Nangona kunjalo, kuyacetyiswa ukuba uphephe ukwenza umthambo kakhulu ngaphambi kokuba ulale, njengoko kunokuvuselela amandla. inkqubo yemithambo-luvo kwaye yenza kube nzima ukulala.

6. Ubuchule obuphezulu boqeqesho lokunciphisa amanqatha esiswini

Ubuchule obuphezulu bokuqeqeshwa buyindlela efanelekileyo yokunciphisa amanqatha esisu ngokukhawuleza nangempumelelo. Ezi ziqhelo zidibanisa iintshukumo eziqhumayo kunye namaxesha amafutshane okuphumla ukwandisa ukutshiswa kwekhalori kunye nokunyusa imetabolism.

Ubuchule obuphambili bokunciphisa amanqatha esisu luqeqesho oluphezulu lwekhefu (HIIT). Esi sicwangciso sibandakanya ukutshintshana ngokukhawuleza phakathi kokuqhuma komthambo onzima kunye namaxesha okubuyisela okusebenzayo. Umzekelo, ungenza i-30-yesibini i-sprints elandelwa yi-60-yemizuzwana yokuhamba ngokukhawuleza. Phinda lo mjikelo kwimizuzu eyi-15-20 ukuze ufumane iziphumo ezilungileyo.

Olunye ukhetho olusebenzayo kukwenza umthambo ogcweleyo womzimba obandakanya izihlunu zakho eziphambili. Ezi mithambo zifuna umgudu oqinileyo womzimba opheleleyo kwaye zilungile ekuphuculeni amandla kunye nokunyamezela ngelixa utshisa amanqatha esisu. Eminye imizekelo Ukuzivocavoca okudibeneyo kubandakanya i-squats, i-burpees, i-push-ups, kunye ne-deadlifts. Zama ukwenza i-routine ye-3-4 ye-compound exercises, yenza i-8 ukuya kwi-12 ukuphindaphinda komsebenzi ngamnye kwiiseti ezi-3-4.

7. Indlela yokusebenzisa i-thermogenesis ukunciphisa amanqatha esiswini

La termogénesis Yinkqubo zendalo zebhayoloji ezinokuthi zisetyenziswe ukunciphisa amanqatha esiswini ngempumelelo. Ngezantsi kuya kubakho iingcebiso kunye nezicwangciso zokusebenzisa i-thermogenesis ngokufanelekileyo.

1. Ukwandisa umsebenzi womzimba: Ukuzivocavoca rhoqo kubalulekile ukuze kusebenze i-thermogenesis. Khetha imisebenzi ye-cardiovascular efana nokugijima, ukuqubha okanye ukukhwela ibhayisekile, njengoko oku kwandisa ubushushu bomzimba kunye nokukhuthaza ukutshiswa kweekhalori. Ukongeza, uqeqesho lwamandla, olufana nokuphakamisa iintsimbi, luluncedo ekwandiseni ubunzima bemisipha kunye ne-basal metabolism.

2. Ukutya ukutya kwe-thermogenic: Kukho ukutya okuthile okunokunyusa i-thermogenesis kunye nokunceda ukunciphisa amanqatha esiswini. Ezi ziquka iti eluhlaza, i-cayenne pepper, ijinja kunye nesinamon. Oku kutya kukhawulezisa imetabolism kwaye kukhuthaze ukutshiswa kwekhalori. Zibandakanye kwisidlo sakho rhoqo ukuze uzifumane izibonelelo zayo.

8. Iingcebiso zokuhlala ukhuthazwa kwaye ufezekise injongo yokunciphisa amanqatha esiswini

Ukugcina inkuthazo kunye nokufezekisa injongo yokunciphisa amanqatha esisu, kubalulekile ukuseka umsebenzi oqhelekileyo wokuzilolonga ogxile kule ndawo ethile. Olunye ukhetho olusebenzayo lubandakanya ukuzivocavoca kwentliziyo njengokubaleka, ukuqubha okanye ukukhwela ibhayisekile, okunceda ukutshisa iikhalori kunye namafutha onke. Ukongezelela, kuyacetyiswa ukuba udibanise ukuzivocavoca kwamandla, okufana ne-sit-ups, iiplanga kunye ne-twisting exercises, ukuqinisa kunye nethoni yemisipha yesisu.

Enye inkalo ephambili kukutya ukutya okunesondlo nokunesondlo. Oku kubandakanya ukunciphisa ukusetyenziswa kokutya okucutshungulwayo, okutyebileyo ngamafutha kunye noshukela, kunye nokukhetha ukutya okucebileyo kwiziqhamo, imifuno, iiprotheni ezibhityileyo kunye nokutya okuziinkozo. Ukongezelela, kubalulekile ukuhlala u-hydrated ngokusela amanzi aneleyo imini yonke.

Ukongeza kwimithambo kunye nokutya, kubalulekile ukubeka usukelo olusengqiqweni nolunokulinganiswa ukugcina inkuthazo. Ukumisela injongo ecacileyo, njengokulahlekelwa inani elithile leesentimitha ezinqeni zakho kwixesha elithile, kunokusebenza ngakumbi kunokuba ufuna "ukulahlekelwa ngamanqatha esiswini." Kwakhona kucetyiswa ukuba ugcine irekhodi yenkqubela phambili yakho, nokuba kukwimo yemilinganiselo yeveki, iifoto okanye iilogi zoqeqesho, ukukwazi ukubona inkqubela phambili kunye nokugcina ukukhuthaza kwexesha elide.

9. Ukufaneleka koxinzelelo ekuqokeleleni kwamafutha esiswini kunye nendlela yokulawula.

Uxinzelelo yeyona nto iphambili ekuqokeleleni kwamafutha esiswini kwaye kubalulekile ukuyilawula ukugcina ubunzima obusempilweni. Xa umntu ephantsi koxinzelelo, umzimba ukhulula amahomoni afana ne-cortisol, echaphazela ngokuthe ngqo imetabolism kunye nokugcinwa kwamafutha kwisisu. Ukulawula ngokufanelekileyo uxinzelelo kwaye ugweme ukuqokelela kwamafutha esiswini, kufuneka ulandele amanyathelo athile kwaye uthathe imikhwa enempilo.

Okokuqala, kubalulekile ukuchonga imithombo yoxinzelelo kubomi bemihla ngemihla kwaye uzame ukuyinciphisa okanye ukuyiphelisa ngokupheleleyo. Oku kunokubandakanya ubuchule bokulawula ixesha, ukumisela imida yomntu, nokubeka izinto ezibalulekileyo kwindawo yokuqala. Ukongeza, kubalulekile ukubandakanya iindlela zokuphumla kunye nokunciphisa uxinzelelo kwindlela yakho yemihla ngemihla. Ezi ndlela zinokubandakanya ukuziqhelanisa neyoga, ukucamngca, ukuphefumla nzulu, kunye nokuzilolonga rhoqo.

Enye inkalo ebalulekileyo yokulawula uxinzelelo kunye nokuthintela ukuqokelela kwamafutha esiswini kukugcina ukutya okunokulinganisela kunye nempilo. Ukutya okucutshungulweyo okutyebileyo ngamafutha ahluthayo kunye noshukela ocoliweyo kufuneka kugwenywe. Endaweni yoko, kuya kufuneka ukhethe ukutya okutyebileyo kwimifuno, iziqhamo, iiproteni ezibhityileyo kunye neenkozo ezipheleleyo. Ukongeza, kubalulekile ukuba uhlale u-hydrated kwaye unciphise ukusetyenziswa kotywala kunye ne-caffeine. Ekugqibeleni, kuyacetyiswa ukuba udibane nochwepheshe bezempilo ukuze ufumane isicwangciso sokutya esifanelekileyo kwiimfuno zomntu ngamnye.

10. Izongezelelo ezicetyiswayo zokunciphisa amanqatha esiswini

11. Indlela yokulinganisa ngokuchanekileyo kwaye ulandele i-Belly Fat Loss

Ukulinganisa ngokuchanekileyo kunye nokulandelela ilahleko ye-belly fat kubalulekile ekuphononongeni inkqubela phambili kwiinjongo zempilo. Nanga amanyathelo amathathu angundoqo okukunceda kule nkqubo:

1. Bala isalathisi sakho sobunzima bomzimba (BMI): Inyathelo lokuqala lokulinganisa ilahleko yamafutha esiswini kukubala iBMI yakho. Oku kuya kukunceda ukuba ubone ukuba unobunzima obunempilo kwaye ngaphakathi koluhlu olufanelekileyo lobude bakho. Ukubala i-BMI, kufuneka wahlule ubunzima bakho ngeekhilogram ngobude bakho ngeemitha eziphindwe kabini.
2. Utiliza una cinta métrica: Umjikelezo wesinqe sesinye isalathisi esibalulekileyo sokulinganisa ukulahleka kwamafutha esiswini. Sebenzisa umlinganiselo weteyiphu oguquguqukayo kunye nomlinganiselo ojikeleze isisu sakho, ngaphezu kwethambo lakho le-hip. Qinisekisa ukuba iteyiphu iqinile kodwa ayiqinanga kakhulu. Yenza lo mlinganiselo qho ngeveki kwaye urekhode iziphumo zokulandelela ngokuchanekileyo.
3. Ilinganisa ipesenti yamafutha omzimba: Ukongeza kwi-BMI kunye nesinqe esinqeni, ukulinganisa ipesenti yamafutha omzimba kuya kukunika uvavanyo oluchanekileyo lokulahleka kwamafutha esiswini. Kukho iindlela ezahlukeneyo zokulinganisa ipesenti yamafutha omzimba, njengee-apps eziphathwayo, isikali se-bioelectrical impedance, okanye imilinganiselo ye-skinfold clamp. Khetha indlela efanele iimfuno zakho kwaye uyenze rhoqo ukuze ubone inkqubela yakho.

Khumbula ukuba ukulahlekelwa ngamafutha esiswini akwenzeki ngobusuku kwaye kufuna ukuzinikela kunye nomonde. La manyathelo aya kukunceda ukulinganisa ngokuchanekileyo kwaye ulandele inkqubela yakho, nto leyo iyimfuneko ekulungiseni ukutya kwakho kunye nemikhwa yokuzilolonga ukuba kuyimfuneko. Ungalibali ukubhiyozela impumelelo yakho endleleni kwaye uhlale ukhuthazekile!

12. Izibonelelo zokuzivocavoca amandla ukunciphisa amanqatha esiswini

Ukuzivocavoca amandla sisixhobo esihle kakhulu sokunciphisa amanqatha esisu ngokufanelekileyo kwaye ngokusisigxina. Ukongeza ekuphuculeni inkangeleko yomzimba, le mithambo ibonelela ngeenzuzo ezininzi ngenxa yempilo nje. Apha ngezantsi zezinye zezibonelelo eziphambili zokubandakanya umthambo wokuqina kwindlela yakho yoqeqesho:

1. Ukwandiswa kwe-metabolism: Ukuzivocavoca amandla, njengokuphakamisa ubunzima okanye i-push-ups, kunceda ukwandisa ubunzima bemisipha. Njengoko usakha izihlunu ezininzi, i-metabolism yakho iyakhawuleza, oko kuthetha ukuba uya kutshisa iikhalori ezininzi naxa uphumle. Oku kwanda kwe-basal metabolism kubalulekile ekunciphiseni amanqatha esiswini.

2. Ubume obuphuculweyo: Ukuzivocavoca amandla, ngakumbi ezo zijolise ekomelezeni izihlunu eziphambili, zinokunceda ukuphucula i-posture. Njengoko uqinisa imisipha yakho yesisu kunye ne-back back, amathuba akho okuphuhlisa iintlungu ezingapheliyo kunye neentlungu zentamo ziyancipha. Ukuma okufanelekileyo kunokunceda ukunciphisa ukubonakala kwamanqatha esisu.

3. Ukunciphisa umngcipheko wesifo: Amafutha amaninzi esiswini ahambelana nomngcipheko okhulayo wokuphuhlisa izifo ezifana nohlobo lwe-2 yesifo sikashukela, isifo senhliziyo kunye neentlobo ezithile zomhlaza. Ukuzivocavoca amandla kunokuncedisa ukunciphisa izinga amafutha e-visceral, ngamafutha aqokelelana kumalungu angaphakathi. Ukunciphisa amanqatha esiswini kunciphisa umngcipheko wokuphuhlisa ezi zifo.

Ukubandakanya umthambo wokuqina kwindlela yakho yoqeqesho sisicwangciso esisebenzayo sokunciphisa amanqatha esisu kunye nokuphucula impilo yonke. Khumbula ukudibanisa kunye nokutya okunokulinganisela kunye ne-cardio ukufumana iziphumo ezingcono. Sukulinda ixesha elide, qala namhlanje kwaye wonwabele izibonelelo ezinokukunika zona imithambo yamandla!

13. Iintsomi eziqhelekileyo malunga nokunciphisa amafutha esiswini omele ukwazi

Amafutha esisu yenye yezona zinto zixhaphakileyo phakathi kwabantu abafuna ukuphucula inkangeleko kunye nempilo yabo. Nangona kunjalo, zininzi iintsomi kunye neengcamango eziphosakeleyo ezijikeleze ukuncitshiswa kwamafutha esiswini okubalulekileyo ukucacisa. Okulandelayo, siza kuphelisa ezinye zezi ngcamango:

Awukwazi ukunciphisa amanqatha esisu ngokukhethayo: Enye yeentsomi ezidumileyo kukuba unokulahlekelwa ngamanqatha ngokukodwa kwindawo yesisu ngokusebenzisa imithambo ethile okanye iimveliso ezingummangaliso. Nangona kunjalo, inyani kukuba akunakwenzeka ukunciphisa amanqatha kwindawo ethile yomzimba wethu. Ukulahlekelwa kwamafutha kuya kusasazeka kuwo wonke umzimba kwaye kuya kuxhomekeka kwindibaniselwano yokutya okunokulinganisela, ukuzivocavoca rhoqo kunye nendlela yokuphila enempilo.

Ukwenza i-sit-ups akwanelanga: Abantu abaninzi bakholelwa ukuba ukwenza i-sit-ups rhoqo kuya kubanceda banciphise amanqatha esisu. Nangona kunjalo, oku akuyonyani ngokupheleleyo. Ngelixa i-sit-ups ilungile ukomeleza izihlunu zesisu sakho, ayisebenzi ekutshiseni amanqatha. Ukufezekisa ukunciphisa okusebenzayo kwesisu esiswini, kuyimfuneko ukudibanisa ukuzivocavoca kwentliziyo kunye nokuqeqeshwa kwamandla, kunye nokutya okwaneleyo kunye nokulinganisela.

Ukuphelisa iicarbohydrates ayisosisombululo: Enye intsomi eqhelekileyo kukuba ukuphelisa ngokupheleleyo i-carbohydrates ekudleni kwethu sisisombululo sokulahlekelwa ngamanqatha esisu. Ngelixa ukunciphisa ukusetyenziswa kwakho kwe-carbohydrates esulungekisiweyo kunye nokucutshungulwa kunokuba luncedo ekulahlekeni kobunzima bubonke, akuyomfuneko ukuyiphelisa ngokupheleleyo. Iikhabhohayidrethi zingumthombo obalulekileyo wamandla kumzimba wethu kwaye kufuneka zifakwe kwisondlo esilungeleleneyo kwimilinganiselo ephakathi.

14. Indlela yokuThatha iNdlela epheleleyo yokulwa ne-Belly Fat kunye nokuphucula impilo yonke

1. Vavanya indlela otya ngayo nendlela yokutya: Ukuthatha indlela epheleleyo yokulwa namafutha esiswini kunye nokuphucula impilo yonke, kubalulekile ukuvavanya ukutya kwethu kwangoku kunye neendlela zokutya. Kubalulekile ukuchonga ukutya okucutshungulwayo okuphezulu kumafutha ahluthayo esiwadla rhoqo kwaye endaweni yawo ngokhetho olunempilo. Ukucwangcisa ukutya okunokulinganisela kunye neentlobo ezahlukeneyo ezibandakanya iiprotheni eziphilileyo, iinkozo ezipheleleyo, iziqhamo kunye nemifuno ziya kusinceda sifumane izondlo eziyimfuneko ukuze sigcine ubunzima obunempilo kunye nokunciphisa amanqatha esisu.

2. Bandakanya umthambo rhoqo: Ukongeza kokutya okunokulinganisela, ukuzivocavoca rhoqo kudlala indima ebalulekileyo ekunciphiseni amanqatha esisu kunye nokuphucula impilo yonke. Kucetyiswa ukuba wenze indibaniselwano yemithambo yentliziyo kunye nemithambo yamandla ukuze kwandiswe izibonelelo. Imithambo efana nokubaleka, ukuqubha, ukuhamba ngokukhawuleza, kunye noqeqesho lobunzima kunceda ukutshisa iikhalori kunye nokomeleza izihlunu, okuyimfuneko ekukhawuleziseni imetabolism yakho kunye nokunciphisa amanqatha esisu.

3. Lawula uxinzelelo ngempumelelo: Ukuxinezeleka okungapheliyo kunokufaka isandla ekunyuseni kwamafutha esiswini kwaye kuchaphazele kakubi impilo yethu yonke. Ukulwa namafutha esiswini kunye nokuphucula impilo yethu yonke, kubalulekile ukufunda indlela yokulawula uxinzelelo ngokufanelekileyo. Ukuziqhelanisa neendlela zokuphumla ezifana nokucamngca, i-yoga okanye ukuphefumla okunzulu kunokuncedisa ukunciphisa amanqanaba oxinzelelo. Ukongezelela, kubalulekile ukuzibekela imida, ukulibeka kwindawo yokuqala ixesha lokuphumla, nokufumana izinto ezisivuyisayo nezisenza sonwabe.

Ngamafutshane, ukunciphisa amanqatha esiswini kufuna indlela ebanzi ebandakanya ukutya kunye nokutshintsha kwendlela yokuphila. Ukuphumeza ukutya okunokulinganisela, okutyebileyo kokutya kwendalo kunye neekhalori eziphantsi, ezihamba kunye nokuzivocavoca rhoqo kubalulekile ukuphumeza iziphumo ezisebenzayo.

Es importante tener en cuenta que los resultados pueden variar yomntu komnye, ekubeni into ephilayo nganye isabela ngendlela eyahlukileyo kwizivuseleli. Kucetyiswa ukuba udibane neengcali zezondlo okanye ugqirha ngaphambi kokuba uqale nayiphi na inkqubo yokunciphisa amanqatha esisu, ngakumbi ukuba uneemeko zempilo esele zikhona.

Ukongezelela, kubalulekile ukugcina isimo sengqondo esifanelekileyo kunye nokunyamezela kwinkqubo, ekubeni utshintsho alwenzeki ngokukhawuleza. Ngomonde kunye nokuzinikela, kunokwenzeka ukufezekisa ukunciphisa okukhulu kwamafutha esiswini kunye nokuphucula impilo yonke.

Khumbula ukuba inyathelo ngalinye olithathayo ukuya kubomi obunempilo libalulekile, kwaye ukuzinikela kuwe linyathelo lokuqala lokufezekisa iinjongo zakho. Sukudimazeka kwaye uqhubeke usebenza usiya ekuqineni, isisu esisempilweni!