Ingaba kunokwenzeka ukufumana ipakethi yesithandathu kwiintsuku ezingama-30?

Ngaba kunokwenzeka ukuba ube neSix Pack kwiintsuku ezingama-30?

Intshayelelo: Inkangeleko yomzimba, ngakumbi leyo ye-abs echaziweyo, yinjongo eqhelekileyo kubantu abaninzi abafuna ukuphucula umzimba wabo, nangona kunjalo, ukufikelela kwi-"Six Pack" okanye isisu esiphawulweyo kufuna ixesha, ukuzinikela kunye nendibaniselwano yemithambo ethile kunye nokutya okwaneleyo. . Kule nqaku, siya kuhlalutya ukuba kunokwenzeka ukufezekisa le njongo kwiintsuku ze-30 kunye nezinto ezichaphazela ukufezekiswa kwayo.

– Iinzuzo zokuba neSix Pack

Iinzuzo⁢ zokuba neSix Pack

Abantu abaninzi baphupha ngokuba nesisu esichaziweyo kunye nePakethi emithandathu, kungekuphela nje i-aesthetics, kodwa kunye neenzuzo ezininzi ezibandakanya. I-Six⁢ Pack ⁢ayihambelani kuphela nomzimba wezemidlalo, kodwa kunye nempilo entle.. Okulandelayo, ndiza kukhankanya ezinye zezona zibonelelo zibalaseleyo zokuba nePakethi emithandathu:

• Amandla amakhulu kunye nokunyamezela: Imisipha yesisu esomeleziweyo iphucula ukunyamezela komzimba kunye nokuzinza komzimba.
• Mejor postura: Ngokuba nesisu esinamandla, ukuma komzimba kuphuculwe kakhulu, ukuphepha iingxaki zomqolo kunye neentlungu ezingapheliyo.
• Ukunciphisa umngcipheko wokwenzakala: Isisu esinamandla, esinethoni sibonelela ngokhuseleko olukhulu kumqolo kwaye sinciphisa umngcipheko wokulimala ngexesha lemisebenzi enzima yomzimba.
• Ukusebenza okungcono deportivo: Izihlunu zesisu zibalulekile ekwenzeni iintshukumo eziqhumayo kwimidlalo efana neembaleki, ibhola ekhatywayo, ibhola yomnyazi, phakathi kwezinye.

Kodwa masingaziqhathi. Ukuqulunqa iSix Pack ngeentsuku nje ezingama-30 yinjongo entle enebhongo.. Nangona iziphumo zinokuthi zihluke ngomntu ngamnye, kubalulekile ukuba ube yinyani kwaye uqonde ukuba inkcazo yesisu ifuna indlela ebanzi edibanisa umzimba we-cardiovascular exercise, ukuqeqeshwa kwesisindo, kunye nokutya okunokulinganisela, okunempilo.

Indlela eya kwisisu esichaziweyo ibandakanya ukuzinikela rhoqo kunye nokuziphatha. Khumbula oko Azikho iindlela ezimfutshane okanye izisombululo ezingummangaliso., kodwa kufuna ixesha, umgudu nokuzingisa. Nangona kunjalo, iziphumo zifanelekile kwaye izibonelelo oya kuzizuza aziyi kuphelela nje kwinkangeleko yakho yomzimba, kodwa nakwimpilo yakho yonke. Sukuncama kwaye uqalise ukusebenza kwiSix Pack yakho namhlanje!

-Anatomy yezihlunu zesisu

I-Anatomy⁤ yezihlunu zesisu

Izihlunu zesisu liqela lezihlunu eziphambili ezifumaneka kummandla wesisu sethu. Le misipha yenziwa yi- i-rectus abdominis, i-obliques yangaphandle nangaphakathi, i-abdominis enqamlekileyo kunye nezihlunu ze-serratus. Ngamnye wabo uzalisekisa umsebenzi othile ovumela ukuba sibe ne-torso eqinile kwaye ezinzileyo.

El recto abdominal Yeyona misipha ende kunye neyona ibonakalayo yesisu Isuka ngokuthe nkqo ukusuka kwi-sternum ukuya kwi-pubis kwaye ihlukaniswe ngamacandelo amancinci aziwa ngokuba "imigca emithandathu yokupakisha." ⁤I imisipha oblique Zifumaneka kumacala e-rectus abdominis kwaye zihlulwe zibe ngamaqela amabini: ngaphandle nangaphakathi. Imisipha serratos Zifumaneka phantsi kweemisipha ze-oblique kwaye zidlala indima ebalulekileyo ekuzinziseni amahlombe.

El isisu esinqamlezayo Sesona sihlunu sinzulu sodonga lwesisu. Luluhlu lwezihlunu ezisicaba ezijikeleze amalungu angaphakathi kwaye zibonelela ngokuzinza kumqolo wethu. Ukongeza kwezi zihlunu ziphambili, kukho nezinye izihlunu ezinegalelo kumandla kunye nenkcazo ye-abs yethu, njenge iliac psoas isihlunu ⁢kunye⁢ nesihlunu se-quadratus lumborum.

– Ngaba kunokwenzeka ukufezekisa iPakethe⁢ emithandathu⁤ ngeentsuku ezingama-30?

Ukuzuza iPakethi eSithandathu ngeentsuku ezingama-30 libhongo kunye nenjongo ecela umngeni. Kubalulekile ukukhumbula ukuba ukuphuhliswa kwe-abs-pack-pack kuxhomekeke kwizinto ezininzi: i-genetics, inqanaba lomzimba, kunye noqeqesho olufanelekileyo. ⁢ Nangona iintsuku ezingama-30 ⁤ zisenokungabi ⁤ ixesha elaneleyo lokufezekisa iPakethi eSithandathu epheleleyo, kuyenzeka ⁢ ukubona iziphumo ezibalulekileyo ⁢ kwinyanga enye ⁤ ukuba ulandela iqhinga elisebenzayo.

Isitshixo sokufumana iPakethi emithandathu ngeentsuku ezingama-30⁤ silele ekudibaniseni isondlo esifanelekileyo kunye noqeqesho olugxile⁤ the⁤ abs. Kubalulekile ukulandela ukutya okunokulinganisela, okunamafutha aphantsi ukunciphisa ipesenteji yamafutha omzimba kunye nokuvumela ukuba izihlunu zesisu zibonakale. Ukubandakanya ukutya okuneprotheni, okufana nenkukhu, intlanzi, kunye nabamhlophe beqanda, kuya kunceda ukuphuhlisa nokugcina izihlunu zesisu.

Además de una dieta adecuada, Kubalulekile ukwenza imithambo ethile ukomeleza nokuchaza izisu. Eminye imithambo esebenzayo inokubandakanya ukuhlala, amaplanga, ibhayisekile, kunye nemithambo yokuphakamisa umlenze. Kubalulekile ukwenza olu qheliselo ngokuchanekileyo nangendlela efanelekileyo yokuphepha ukulimala kunye nokwandisa iziphumo ngexesha elifutshane kakhulu.

-Uyenza njani i-abs yakho ibonakale ichaziwe

Ukuphumelela yenza i-abs yakho ibonakale ichaziwe Kwiintsuku nje ze-30, kubalulekile ukulandela inkqubo ethile yokuzivocavoca kunye nokugcina ukutya okunokulinganisela. Akukho fomyula yomlingo eya kukuvumela ukuba ufumane iipakethi ezintandathu ngobusuku, kodwa nge dedicación y constancia Kuyenzeka⁤ ukufumana iziphumo ezibonakalayo kwinyanga enye.

Okokuqala, kufuneka gxininisa kwimithambo yesisu oko kuya kukunceda ukuqinisa kunye nethoni yemisipha kule ndawo. ⁢Eminye imithambo edumileyo ⁢onokuyibandakanya kwindlela yakho zezi: iintsimbi, amaplanga, iibhayisekile, kunye nokunyuswa kwemilenze. Yenza umthambo ngamnye ngokuchanekileyo, ukosuleleka kwizihlunu zesisu ngexesha lokubulawa kunye nokuphepha ukulungelelanisa okanye ukuhambisa umzimba kunye nezinye izihlunu.

Ukongeza kwimithambo, kubalulekile cuidar tu alimentación Ukuba ufuna i-abs yakho ibonakale ichaziwe. Susa ukutya okucutshungulweyo, iswekile esulungekisiweyo, kunye ⁢amafutha⁤ ahluthiweyo kwisidlo sakho, njengoko ezi zinokufaka isandla ekuqokeleleni amafutha esiswini. Endaweni yoko, faka ukutya okutyebileyo ngeeproteni ezibhityileyo, njengenkukhu, intlanzi, namaqanda, kunye nemifuno, iziqhamo, neenkozo ezipheleleyo sela ngokwaneleyo⁢ amanzi ukugcina i-hydration efanelekileyo kwaye uncede umzimba wakho ukhuphe i-toxins.

-Ukutya okufanelekileyo ukufumana iSix Pack

Umbono wokufumana iPakethi emithandathu ngeentsuku nje ezingama-30 unokubonakala uhenda, kodwa eneneni, lusukelo olunamabhongo. Ukufumana i-toned kunye nesisu esichaziweyo kufuna ixesha, ukuqeqeshwa, kunye nendlela ebanzi yokutya kunye nokuzivocavoca. Akukho fomula yomlingo yokuyifezekisa ngokukhawuleza, kodwa nge la nutrición adecuada kunye nesicwangciso esisebenzayo, kunokwenzeka ukuba usondele ngakumbi kule njongo.

Isiseko esisisiseko sokufumana iSix Pack si ukutya okunokulinganisela kunye okwaneleyo⁢. Oku kubandakanya ⁢ukutya iintlobo ngeentlobo zokutya okunika izondlo⁤ ezifunwa ngumzimba, ngelixa unciphisa ukutya okucutshungulweyo kunye nokunamafutha aphezulu. Isitshixo kukugcina i-caloric deficit, idla iikhalori ezimbalwa kunokuba zitshiswe, ukuze umzimba ukwazi ukusebenzisa amanqatha agciniweyo njengamandla. Ngaphaya koko, ibalulekile ⁤ sebenzisa iprotheni eyaneleyo ukuncedisa ukulungiswa nokwakhiwa kwezihlunu zesisu.

No obstante,⁢ isondlo esifanelekileyo iyodwa ayisayi kwanela ukufumana iSix Pack. Kuyimfuneko ukuyincedisa ngeprogram yokuqeqeshwa kwesisu esifanelekileyo, esibandakanya ukuzivocavoca okuthe ngqo ukusebenza kwemisipha yesisu. Ukuzivocavoca kwendabuko, okufana ne-sit-ups kunye neeplanga, kuyasebenza ekomelezeni izihlunu, kodwa kubalulekile ukubandakanya. imithambo ebandakanya wonke umzimba, njengokuphakamisa ubunzima kunye nokuzivocavoca kwentliziyo. Oku kuya kunceda ukutshisa amanqatha ngokubanzi kunye nokufezekisa iSix Pack echazwe ngakumbi.

-Imithambo yentliziyo⁤ ukutshisa amanqatha esisu

Amanqatha esisu ngokuqhelekileyo yenye yezona ndawo zinzima ukunciphisa xa ufuna iSix Pack umthambo owaneleyo we-cardiovascular, kunokwenzeka ukutshisa loo mafutha kwaye ufezekise isisu esichazwe ngexesha elifunwayo.

El ukuzivocavoca kwentliziyo Kubalulekile ukutshisa iikhalori kunye nokunciphisa ipesenti yamafutha emzimbeni. Ukugxila kwisisu, kubalulekile ukukhetha imisebenzi ebandakanya ikakhulu izihlunu zesisu kunye nokwandisa izinga lentliziyo ngendlela eqhubekayo. Imithambo efana nokubaleka, ukuqubha, ukukhwela ibhayisekile, ukutsiba intambo okanye ukuziqhelisa ukwenza izinto ezifana namanqindi kunokuba yinto efanelekileyo yokutshisa amanqatha esisu.

Kubalulekile ukukhankanya ukuba ukuphakama kwesantya sentliziyo kunye nokusebenza ngamandla Zingundoqo ekufumaneni iziphumo ngexesha elifutshane. Ukongezelela, kuyimfuneko ukudibanisa umthambo we-cardiovascular kunye nokutya okunokulinganisela kunye nezinye izivivinyo ezithile zokukhupha izihlunu zesisu, ezifana ne-sit-ups yendabuko, amaplanga okanye ukuphakamisa umlenze Hlala ukhumbula ukubonisana nomqeqeshi wezempilo okanye umqeqeshi wobuqu ukuze uqiniseke wenza imithambo ngokuchanekileyo nangokukhuselekileyo.

– Ukubaluleka kokuphumla nokuchacha

Ukuphumla kunye nokuchacha zizinto eziphambili zokufumana iPakethi emithandathu ngeentsuku ezingama-30. ⁢ kuya kuba nzima ukubona iziphumo. Ngexesha lokuphumla, izihlunu zakho ziyalungisa kwaye zakhe kwakhona, zivumela ukuba zikhule kwaye zomelele. ‍ Nabadlali abakumgangatho ophezulu bayakuqonda ukubaluleka kokucwangcisa iintsuku zokuphumla kuqeqesho lwabo lwesiqhelo.. Khumbula ukuba injongo ayikona nje ukusebenza izihlunu zesisu, kodwa nokunciphisa ipesenti yamafutha omzimba ukuze abonakale.

Ukongeza ekuphumleni, isondlo esifanelekileyo sikwadlala indima ebalulekileyo kwinkqubo yokubuyisela kunye nophuhliso lwe-abs yakho. Ukutya okunesondlo okunesondlo kubalulekile ukunceda izihlunu zakho ukuba ziphile. emva koqeqesho olunzulu. Qinisekisa ukuba ufumana iprotheyini eyaneleyo ukunceda ukwakha kwakhona kunye nokulungisa izihlunu, kunye namafutha anempilo kunye neekhabhohayidrethi ezisemgangathweni ukunika amandla. Kukwabalulekile ukuba uhlale unamanzi ukunqanda ukudinwa kunye nokudinwa ngexesha lokuzilolonga.

Musa ukukujongela phantsi ukubaluleka kokulala kwinkqubo yokubuyisela. Ebudeni bobuthongo, umzimba wakho uvelisa incindi yedlala, ebaluleke kakhulu ekukhuleni kwezihlunu. Qinisekisa ukuba ulala ubuncinane kwiiyure ezi-7-8 ubusuku ngabunye ukuze uvumele umzimba wakho ukuba uphile kakuhle.. Ziphephe iziphazamiso ezinjengokusebenzisa kakhulu ifowuni okanye umabonwakude ngaphambi kokulala, njengoko oku kunokuchaphazela umgangatho wokulala kwakho. Kwakhona, cinga ngokuthatha ixesha elifutshane emini ukuba kuyimfuneko. Phumla nzulu kwaye uya kumangaliswa ziziphumo onokuzifumana kwiintsuku ezingama-30.

-Zilolonge ukuze ufumane iPakethi emithandathu ngeentsuku ezingama-30

Kule posi, sibonisa indlela yokuzilolonga eyilelwe ngokukodwa ukukunceda ufezekise iPakethi emithandathu ngeentsuku nje ezingama-30. Nangona iyinjongo yamabhongo, Ngokuzimisela ⁤kunye nokuzinikela, kunokwenzeka ukufezekisa oko. Khumbula ukuba ukongeza ekwenzeni imithambo ethile, kukwabalulekile ukutya ukutya okunesondlo kwaye uphile ngendlela esempilweni ngokubanzi.

Phambi kokuba uqalise naziphi na iindlela zokuzilolonga ngamandla, kubalulekile ukubonisana nochwepheshe bezempilo okanye umqeqeshi wobuqu.. Baza kukwazi ukuvavanya imeko yakho yangoku yomzimba kwaye bacebise eyona mithambo ifanelekileyo ukufezekisa iinjongo zakho. Nje ukuba uphumelele phambili, uya kuba nakho ukulandela le ndlela yokuzilolonga egxile ekomelezeni izihlunu zesisu sakho kunye nokunciphisa ipesenti yamafutha omzimba wakho.

Inkqubo yokuzivocavoca ibandakanya iintsuku ezintathu zoqeqesho ngeveki, ukutshintshiselana kweentsuku zokuphumla ukuvumela ukuba izihlunu zilulame Iseshoni yoqeqesho nganye iya kubandakanya ukuzivocavoca okuthe ngqo kwesisu kunye nokutshisa i-cardiovascular exercises. Kubalulekile ukukhumbula oko Isitshixo ekufezekiseni⁤ iPakethi emithandathu kukudityaniswa koqeqesho lwamandla ⁢kunye noqeqesho lwentliziyo.. ⁢Landela le ⁢inkqubo yeentsuku ezingama-30 kwaye ulungele ukubona iziphumo ezimangalisayo!

-Iingcebiso ezongezelelweyo zeziphumo ezilungileyo

Iingcebiso ezongezelelweyo zeziphumo eziNgcono

Ngelixa kuyinyani ukuba ukufumana iSix Pack ngeentsuku nje ezingama-30 kunokuba ngumngeni, kukho izicwangciso eziya kukunceda ufikelele kwiziphumo ezizezona zilungileyo. ngokufanelekileyo. Apha ngezantsi, sibonisa ezinye iingcebiso ezongezelelweyo ezinokonyusa iinzame zakho kunye nokukhuthaza ukukhula kwe-abs yakho.

1. Nutrición equilibrada: Ukutya kudlala indima ebalulekileyo kwinkcazo yemisipha. Kubalulekile ukudibanisa ukutya okunokulinganisela okutyebileyo kwizondlo ezibalulekileyo ukugcina ukwakheka komzimba okulungileyo. Beka phambili ukutya okutyebileyo kwiiproteni ezibhityileyo, njengenkukhu, iturkey, nentlanzi, kuba zikhuthaza ukwakhiwa kwezihlunu. Ukongeza, bandakanya iifayibha zezityalo kunye nemithombo ⁣amafutha asempilweni kwidayethi yakho ⁢ukunyusa i-metabolism. Ukunciphisa ukusetyenziswa kokutya okucutshungulwayo kunye neeswekile, njengoko ezi zinokuthintela iinjongo zakho.

2. Uqeqesho olusebenzayo: Ukufezekisa iSix Pack ngeentsuku ezingama-30, kuya kufuneka ugxile kwindlela yoqeqesho ethile ye-abs yakho. zonke izihlunu zesisu. Zama imithambo efana neplanga, ukuphakamisa umlenze, kunye ne-oblique esecaleni ukuze usebenze izihlunu zakho kwii-engile ezahlukeneyo. Ukongeza, kubandakanya imithambo yentliziyo ukutshisa amanqatha kunye nokutyhila izihlunu zesisu ozisebenzileyo nzima.

3. Ukuphumla nokuchacha: Ungakujongeli phantsi ukubaluleka kokuphumla kunye nokuchacha kumfuno wakho weSix Pack kwiintsuku ezingama-30. Inkqubo yokwakha izihlunu kwenzeka ngexesha lokuphumla, ngoko ke kubalulekile ukuvumela imisipha yakho ukuba ibuyele ngokufanelekileyo. Fumana ukulala ngokwaneleyo ukuze uqinisekise ukubuyiswa kakuhle kwaye ugweme ukugqithisa, njengoko oku kunokukhokelela ekulimaleni kunye nokulibazisa iziphumo zakho. Hlanganisa iindlela zokuphumla, ezifana nokuzolula okanye ukuphefumla ngokunzulu, ukunciphisa uxinzelelo lwemisipha kunye nokuphucula ukujikeleza kwegazi kwizihlunu zesisu.

Khumbula ukuba ukufikelela kwiPakethi emithandathu ngeentsuku nje ezingama-30 kufuna ukugxila, ukuzimisela kunye nokungaguquguquki kwindlela otya ngayo kunye noqeqesho la macebiso ⁢kwaye ugcine ingqondo entle, kwaye uya kuba linyathelo elinye ukusondela ekufezekiseni injongo yakho!

-Gcina iziphumo zexesha elide

Omnye weyona mibuzo ixhaphakileyo esiyibuzwayo kukuba kuyenzeka ukuba sibe neSix Pack ngeentsuku nje ezingama-30. Inyaniso kukuba ukukrazulwa kunye ne-toned abs kuthatha ixesha, umzamo kunye nokunyamezela. Akukho fomula yomlingo eya kukuvumela ukuba ufezekise le njongo ngexesha elifutshane.

Nangona kuyinyani ukuba ngoqeqesho olunzulu kunye nokutya okufanelekileyo unokubona iziphumo ezithile kwiintsuku ze-30, gcina iziphumo zexesha elide lelona candelo licela umngeni. Abantu abaninzi bayadimazeka xa bengakwazi ukugcina i-abs echaziweyo emva kwenyanga yomzamo, kodwa oku kuqhelekile ngokupheleleyo. Isitshixo ⁤kukuqonda oko⁤ le nkqubo Ihamba kancinci kwaye ifuna utshintsho oluzinzileyo lwendlela yokuphila.

Ngokuba gcina iziphumo ixesha elide, kufuneka uqwalasele imiba ethile ebalulekileyo. Okokuqala, kubalulekile ukulandela ukutya okunesondlo, okunempilo okubandakanya iintlobo ngeentlobo zezondlo ezibalulekileyo, njengeprotheyini, amafutha asempilweni, kunye neecarbohydrates ezintsonkothileyo. Ukongeza, kuyimfuneko ukwenza imithambo ethile ukomeleza izihlunu zesisu, ukudibanisa kunye ne-cardiovascular workouts ukutshisa amanqatha. ngempumelelo.