Indlela Yokunciphisa Amafutha Esisu Nokufumana Isisu

Emhlabeni Xa kuziwa ekubeni sempilweni, enye yezona njongo zixhaphakileyo kukulahlekelwa ngamafutha esiswini kwaye ufumane i-abs. Nangona kunjalo, le nkqubo idinga indlela yobugcisa kunye nokuziphatha ukuze ufumane iziphumo ezizezona zilungileyo. Kweli nqaku, siza kuphonononga awona maqhinga asebenzayo axhaswa bubungqina besayensi ukufezekisa isisu esine-toned kunye ne-fat-free. Ukusuka kwingcebiso yokutya ukuya kwiindlela zokuzilolonga ezithile, siya kufumanisa indlela yokuphumeza eso sisu sinqwenelwayo esicaba kunye ne-abs echaziweyo. Ukuba uzimisele ukuqalisa lo mngeni, funda ukuze ufumane lonke ulwazi lobugcisa oludingayo ukufikelela usukelo lwakho.

1. I-Anatomy yesisu kunye nezihlunu zesisu: isishwankathelo

Isisu kunye nezihlunu zesisu yinxalenye ebalulekileyo ye umzimba womntu. Isisu sifumaneka kwingingqi yesisu, phakathi kwe-thorax kunye ne-pelvis. Kule ndawo kukho amalungu abalulekileyo ahlukeneyo afana nesisu, amathumbu, isibindi kunye ne-pancreas, phakathi kwabanye. Ukongezelela, izihlunu zesisu zinoxanduva lokunceda ukuzinzisa umqolo kunye nokukhusela izitho zangaphakathi.

Kukho izihlunu ezininzi ezenza isakhiwo sesisu. Eyona nto iyaziwa kakhulu yi-rectus abdominis, ephakathi kwesisu kwaye isuka kwi-pubic bone ukuya kwindawo engezantsi ye-thorax. Enye imisipha ebalulekileyo yi-oblique yangaphandle, ekhoyo emacaleni esisu kwaye inoxanduva lokujikeleza kwecala kunye nokujikeleza kwe-trunk. Ngokwenxalenye yabo, i-oblique yangaphakathi kunye ne-transversus abdominis igqiba iqela eliphambili le-muscle yesisu.

Ukuphuhliswa okufanelekileyo kwezihlunu zesisu kunye nokugcina isisu esinempilo kunokufezekiswa ngokudibanisa umzimba kunye nokutya okunokulinganisela. Eminye imithambo ethile, efana ne-sit-ups, i-crunches kunye neeplanga, inceda ukuqinisa kunye nethoni yemisipha yesisu. Ngokufanayo, kubalulekile ukuqwalasela ukubaluleka kokuma komzimba okuchanekileyo kwaye ugweme imikhwa emibi enokuchaphazela impilo yesisu kunye nezihlunu zesisu, njengokuhlala uhleli kunye nokusetyenziswa ngokugqithisileyo kokutya okungenampilo.

2. Izizathu eziqhelekileyo zokuQotywa kweFat yesisu kunye nokungabikho kweSiscle Definition

Ukuqokelelwa kwamafutha esiswini kunye nokungabikho kwenkcazo yemisipha ziingxaki eziqhelekileyo ezichaphazela abantu abaninzi. Ezi ngxaki zinokuba nezizathu ezininzi, kwaye kubalulekile ukuzichonga ukuze kulungiswe. ngempumelelo. Ngezantsi zezinye zezona zizathu zixhaphakileyo zezi ngxaki kunye nezinye izicwangciso zokuzisombulula.

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Esinye sezizathu eziqhelekileyo zokuqokelelwa kwamanqatha esiswini kunye nokungabikho kwenkcazo ye-muscle kukutya okungenamsoco kunye nokungalingani. Ukutya ukutya okuninzi okucutshungulwayo kunamafutha amaninzi kunokukhokelela ekuzuzeni ubunzima kunye nokuqokelela kwamafutha kwisisu. Ukongezelela, ukungabikho kwezondlo ezibalulekileyo kunokuchaphazela kakubi ukuphuhliswa kwemisipha kunye nenkcazo.

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Omnye unobangela oqhelekileyo wezi ngxaki kukungabikho kokwenza umthambo okanye ukungaqeqesheki ngokwaneleyo. Ukuze ucime amafutha esiswini kunye nokuphuhlisa izihlunu, kubalulekile ukuqhuba inkqubo yokuzivocavoca eyaneleyo. Oku kubandakanya imithambo yentliziyo ukutshisa amanqatha, kunye nokuzilolonga ukomelela ukuphuhlisa izihlunu zesisu kunye nezinye iindawo zomzimba. Ukongeza, kubalulekile ukwenza umthambo ngokuchanekileyo kunye nezixhobo ezifanelekileyo, ukuphepha ukulimala kunye nokwandisa iziphumo.

3. Indima yokutya ekulahlekeni kwesisu kunye nokumakisha kwesisu

Isondlo esifanelekileyo sidlala indima ebalulekileyo ekulahlekeni kwesisu kunye nokufumana i-abs. Ukufezekisa iziphumo ezibonakalayo, kubalulekile ukufumana ukutya okunokulinganisela kunye nokulungelelanisa indlela yokutya. Nazi ezinye iingcebiso ezingundoqo malunga nendlela yokufikelela kule njongo:

1. Lawula i-caloric intake: Ukulahlekelwa isisu kunye nokufumana i-abs, kubalulekile ukudala i-calorie deficit. Oku kuthetha ukusebenzisa iikhalori ezimbalwa kunokuba zitshiswe ngokuzilolonga kunye nomsebenzi wemihla ngemihla. Bala imfuno yakho yekhalori yemihla ngemihla kwaye uqinisekise ukuba udla isixa esiphakathi ukukhuthaza ukulahleka kwamafutha.

2. Beka phambili ukutya okutyebileyo kwiprotheyini: Iprotheyini ibalulekile ekuphuhliseni nasekugcineni izihlunu zesisu. Bandakanya imithombo yeprotheyini ebhityileyo efana nentlanzi, inkukhu, amaqanda kunye neembotyi kwisidlo sakho. Oku kutya kuya kukunceda ukuba uzive ugcwele ixesha elide, uphephe iminqweno kunye nesilingo sokutya kakhulu.

4. Isicwangciso sokuzilolonga esikhethekileyo sokuphelisa amanqatha esisu kunye nethoni yezihlunu zesisu

Ukuphelisa amanqatha esiswini kunye nethoni yezihlunu zesisu, kuyimfuneko ukulandela isicwangciso sokuzilolonga esijolise kuloo ndawo yomzimba. Ngezantsi kukho imithambo ecetyiswayo:

Uqheliso 1: Iplanga. Nyuka Jonga phantsi kwaye uxhase iingalo kunye neenzwane zakho yeenyawo emhlabeni. Gcina umzimba wakho kumgca othe tye, ukosulela izihlunu zesisu sakho ubuncinci imizuzwana engama-30. Phinda lo msebenzi izihlandlo ezi-3 ukuya kwezi-5.

Uqheliso 2: Ukubetha kwesisu. Lala ngomqolo amadolo akho egobile kwaye iinyawo zithe tyaba phantsi. Indawo izandla zakho emva kweendlebe zakho kwaye uphakamise i-torso yakho emadolweni akho, udibanisa izihlunu zakho zesisu. Yenza uphindaphindo lwe-10 ukuya kwi-15 yalo msebenzi.

Uqheliso 3: Ibhayisekile crunch. Lala ngomqolo uguqe ngamadolo kunye nezandla zakho emva kweendlebe zakho. Phakamisa igxalaba lakho lasekunene ukuya edolweni lakho lasekhohlo ngaxeshanye ukuba wandise umlenze wakho wasekunene. Amacala atshintshanayo kwaye wenze uphindaphindo lwe-10 ukuya kwi-15 kwicala ngalinye.

5. Ukubaluleka koqeqesho lwe-cardiovascular ekunciphiseni isisu

Uqeqesho lwe-cardiovascular ludlala indima ebalulekileyo ekunciphiseni amanqatha esisu kunye nokulahlekelwa kwesisu esilandelayo. Ezi ntlobo zokuzivocavoca, ezijolise ekomelezeni inkqubo ye-cardiovascular system, kungekhona nje ukuphucula impilo yentliziyo, kodwa kunceda ukutshisa iikhalori kunye namafutha. ngokufanelekileyo.

Ukufezekisa iziphumo ezisebenzayo ekunciphiseni isisu, kuyacetyiswa ukuba ulandele ezi amanyathelo aphambili:

• Khetha uhlobo olufanelekileyo loqeqesho lwentliziyo, njengokubaleka, ukuqubha, ukukhwela ibhayisekile, okanye abaqeqeshi be-elliptical.
• Misela inkqubo yoqeqesho eqhubekayo neqhubekayo, ukwandisa ukuqina kunye nobude bexesha ngokuthe ngcembe.
• Yenza indibaniselwano yokuqina okuphezulu kunye nemithambo yekhefu, kunye nemithambo ephakathi kunye nesezantsi.
• Gcina isantya sentliziyo esaneleyo ngexesha loqeqesho, olunokuthi lubekwe iliso ngesantya senhliziyo.
• Gcwalisa uqeqesho lwe-cardiovascular kunye nokutya okunokulinganisela kunye okunempilo, okutyebileyo kwezondlo kunye namafutha aphantsi.

Okubalulekileyo, uqeqesho lwe-cardiovascular akufanele lugxininise kuphela ekunciphiseni isisu, kodwa kunye nokuphucula impilo yonke. Ukongeza, kuyafuneka ukudibanisa kunye nemithambo yokuqinisa izihlunu kunye nokuma komzimba okuchanekileyo ukufumana iziphumo ezilungileyo. Khumbula ukudibana nengcali yezokuqina komzimba phambi kokuba uqalise nayiphi na indlela yokwenza umthambo.

6. Iindidi zezona ziqhelo zamandla zisebenzayo ukuchaza i-abs yakho

Xa ufuna ukuchaza i-abs yakho, kuyafuneka ukuba wenze umthambo othile wamandla ojolise ekomelezeni kunye nokuthambisa le ndawo yomzimba. Kukho iintlobo ezahlukeneyo zokuzivocavoca ezithathwa njengezona zisebenzayo ekuchazeni i-abs. Ngezantsi zezinye zazo:

1. Iiplanga: Iiplanga ngumsebenzi opheleleyo osebenza ngokugqithisileyo izihlunu zesisu. Ukwenza lo msebenzi, kufuneka ubeke umzimba wakho kwindawo ethe tye, uphumle iingalo zakho kunye neengcebiso zeenyawo zakho phantsi. Injongo kukugcina isikhundla semizuzwana emininzi, ukunyanzeliswa kwemisipha yesisu. Kucetyiswa ukuba uqale ngokuphindaphinda imizuzwana engama-30 kwaye ngokuthe ngcembe wandise ixesha.

2. I-Crunches: I-Crunches yi-classic exercise yokusebenza i-abs. Iquka ukulala ngomqolo wakho, ukugoba imilenze yakho kwaye ubeke izandla zakho emva kwentloko yakho. Emva koko, i-trunk kufuneka iphakanyiswe ngamadolo, idibanisa izihlunu zesisu. Kunconywa ukwenza lo msebenzi ngendlela elawulwayo kwaye ugweme ukutsala entanyeni ngezandla, ukuphepha ukwenzakala.

7. Ubuchule obuphezulu bokuqeqeshwa kwesisu ukukhawulezisa iziphumo

Ukuba ujonge ukwandisa iziphumo zakho kuqeqesho lwesisu, kubalulekile ukubandakanya iindlela eziphambili eziya kukuvumela ukuba ukhawulezise inkqubela yakho kwaye ufumane isisu esichaziweyo ngexesha elincinci. Apha sibonisa iindlela ezisebenzayo zokuphumeza oku:

1. Ukuphumeza uqeqesho lokuxhathisa: Ukusebenzisa ubunzima obongezelelweyo ngexesha lokuzivocavoca kwesisu kuya kuqinisa ukuxhatshazwa kwimisipha kunye nokukhuthaza ukuphuhliswa okuqhubekayo. Ungasebenzisa ii-dumbbells, iibhendi zokuxhathisa, okanye ibhegi enobunzima ukongeza ukuxhathisa kwimithambo yakho.
2. Zama uqeqesho lwesekethe: Le ndlela ibandakanya ukwenza uthotho lwemithambo yesisu emva komnye, ngaphandle kokuphumla phakathi kwabo. Uqeqesho lwesekethe aluyi kukunceda kuphela ukutshisa iikhalori kwaye uphucule unyamezelo lwakho, kodwa luya kucela umngeni kwizihlunu zakho eziphambili. ngempumelelo.
3. Hlanganisa imithambo yozinzo: Uzinzo lokuzilolonga, olufana neplanga okanye iplanga, lulungele ukuqinisa kunye nokuthonisa izihlunu ezinzulu zesisu. Ezi zivivinyo zifuna ukuba ugcine indawo engatshintshiyo ixesha elithile, elinceda ukuphucula ukunyamezela kwemisipha kunye nokuzinza okungundoqo.

8. UQeqesho oluPhakamileyo lweSithuba soQeqesho (HIIT): Indlela esebenzayo yokuLahla isisu kunye nokwakha i-Abs

Uqeqesho oluphezulu lwekhefu (HIIT) luye lwanda kakhulu njengendlela esebenzayo yokulahlekelwa sisisu kunye nethoni ye-abs. Le ndlela ibandakanya ukutshintshwa kogqabhuko olufutshane lokuzilolonga ngamandla kunye namaxesha okuphumla okusebenzayo. Ngokungafaniyo nemithambo ye-cardio ephantsi, i-HIIT inceda ukutshisa iikhalori ezininzi ngexesha elincinci, iyenza ibe lolona khetho lufanelekileyo kwabo bafuna iziphumo ezikhawulezayo.

Ukuqala i-HIIT, kubalulekile ukuseka isicwangciso soqeqesho esifanelekileyo esihambelana neemfuno zakho kunye nemeko yomzimba. Unokukhetha ukwenza umthambo we-cardio njengokubaleka, intambo yokutsiba, okanye ukukhwela ibhayisekile, okanye usebenzise iintshukumo zomzimba ezigcweleyo ezifana ne-burpees, ukutsiba iijacks, okanye i-push-ups. Isitshixo kukukhetha imithambo esebenza amaqela aliqela emisipha ngaxeshanye. ngaxeshanye kwaye oko kukwenza uzive ukwinqanaba eliphezulu lokuqina ngexesha lokuzama.

Nje ukuba ukhethe umthambo wakho, seta isibali-xesha kwaye uqale ngemizuzu emi-3-5 yokufudumala. Emva koko, yenza umthambo wokuqala ngokuqina okukhulu kwimizuzwana engama-20 ukuya kwengama-30, ulandelwe lixesha lokuphumla elisebenzayo eliyi-10 ukuya kwengama-20. Phinda lo mjikelo wekhefu lokuphumla-4 ukuya kumaxesha ama-6, kuxhomekeke kwinqanaba lakho lokuqina. Ukuqhubela phambili, unokwandisa ubude bamaxesha akho omsebenzi kwaye unciphise amaxesha akho okuphumla njengoko uziva ukhululekile.

9. Amaqhinga okugcina ukukhuthaza nokuzibophelela ngexesha lenkqubo yokulahlekelwa sisisu kunye nokumakisha i-abs

Ukugcina ukukhuthaza kunye nokuzibophelela ngexesha lenkqubo yokulahlekelwa isisu kunye nokumakisha i-abs, kubalulekile ukulandela uluhlu lwezicwangciso eziya kukunceda ufezekise iinjongo zakho zokufaneleka ngokufanelekileyo.

• Zibekele usukelo olufikelelekayo: Kubalulekile ukuba uzibekele iinjongo ezinokufikelelwa nezinokulinganiswa ukuze uhlale unenkuthazo kuyo yonke le nkqubo. Ziqhawule zibe yinjongo zexesha elifutshane kunye nexesha elide ukugcina ingqiqo yenkqubela phambili eqhubekayo.
• Gcina iindlela ezahlukeneyo zokuzilolonga: Yenza iintlobo ezahlukeneyo zokuzilolonga ukuze usebenze zonke izihlunu zesisu ngendlela elungeleleneyo. Faka imithambo ye-cardiovascular ukutshisa amanqatha kunye nokomeleza intliziyo.
• Ukutya okunempilo: Ukutya okunokulinganisela okutyebileyo kwizondlo ngundoqo ekulahlekeni kwesisu kunye nokuchaza i-abs. Qinisekisa ukuba ufumana iprotheyini eyaneleyo, ifayibha kunye namafutha anempilo, kwaye ugweme ukutya okucutshungulwayo kunye neswekile eninzi.

Umxholo okhethekileyo- Cofa Apha  Uyibuyisela njani kwakhona ividiyo ecinyiweyo kwiSelfowuni yam

Ukongezelela, kubalulekile ukuba ujikeleze indawo efanelekileyo kunye nabantu abakuxhasayo kwinkqubo yakho, nokuba ngaba ngumqeqeshi womntu, iqela loqeqesho okanye abahlobo abaneenjongo ezifanayo. Hlala unethemba kwaye ubhiyozele impumelelo yakho endleleni. Khumbula ukuba unyamezelo kunye nokuziphatha kuya kuba ngamahlakani akho angcono ukufezekisa i-abs-pack abs oyifunayo.

10. Ukubaluleka kokuphumla kunye nokubuyisela ekuphuhliseni i-abs echazwe

Ukuphumla kunye nokuchacha yimiba ebalulekileyo yokuphumeza i-abs echaziweyo. Abantu abaninzi bagxila kuphela kwimithambo kwaye balibale ukubaluleka kokuvumela izihlunu ukuba ziphumle kwaye zilungiswe ngokufanelekileyo. Xa siqeqesha, izihlunu zixhomekeke kumgudu omkhulu kunye neenyembezi ezincinci zenzeke kwimicu yemisipha. Kungexesha lokuphumla ezi zincinci-iinyembezi zilungiswa kwaye izihlunu ziqiniswa, ezinegalelo ekuphuhlisweni kwe-abs echaziweyo.

Ukwenza okona kulungileyo ukuphumla nokuchacha kwakho, kuyacetyiswa ukuba ulandele izikhokelo ezithile. Okokuqala, kubalulekile ukuseka ishedyuli yokuphumla rhoqo, uzama ukulala phakathi kwe-7 kunye ne-9 iiyure ngobusuku. Xa ulele, umzimba uyachacha uze uhlaziye iiseli zezihlunu ezonakeleyo. Ukongeza, kuyacetyiswa ukuba utshintshe iintsuku ezithile zoqeqesho lwesisu kunye neentsuku zokuphumla okusebenzayo, apho ukuzivocavoca okunempembelelo ephantsi njengokuhamba okanye ukuzolula kancinci kuyenziwa. Oku kuvumela izihlunu ukuba ziphumle kwaye zilungise ngokufanelekileyo.

Enye inkalo ebalulekileyo kukutya. Ukutya ukutya okunokulinganisela, okutyebileyo kwiiprotheni, iivithamini kunye neeminerali, nako kunegalelo ekubuyiseleni imisipha. Iiprotheyini ziyimfuneko ekulungisweni nasekukhiweni kwezicubu zemisipha, ngoko kuyacetyiswa ukuba kufakwe ukutya okufana nenyama ebhityileyo, intlanzi, amaqanda kunye nemifuno kwisidlo sakho semihla ngemihla. Ngapha koko, akufuneki silibale ukugcwala kwamanzi, ukusela amanzi aneleyo kubalulekile ekusebenzeni ngokufanelekileyo komzimba kunye nokubuyiswa kwemisipha.

11. Izongezelelo ezicetyiswayo zokwandisa amafutha kunye nokuphuhliswa kwemisipha kwindawo yesisu

Ekufuneni isisu esine-toned kunye nesichaziweyo, kubalulekile ukuba kuthathelwe ingqalelo izongezo zesondlo ezinokunceda ukunyusa ukutshiswa kwamafutha kunye nokuphuhliswa kwemisipha kule ndawo. Ngelixa kuyinyani ukuba ukutya kunye nokuzilolonga kubalulekile, ukusebenzisa izongezo ezithile kunokuba luncedo ukufezekisa iziphumo ezingcono ngokufanelekileyo. Ngezantsi kukho izongezo ezicetyiswayo:

1. Iprotheyini ye-Whey: Esi songezelelo siyaziwa ngokukwazi kwayo ukunceda ekuphuhliseni imisipha. Iprotheyini ye-Whey ifunxeka ngokulula ngumzimba kwaye ibonelela ngeeamino acids ezibalulekileyo ezifunekayo ukulungisa nokwakha izihlunu. Ukusela i-whey protein shake emva kokusebenza kunokunceda ukwandisa ukukhula kwezihlunu zesisu.

2. I-L-carnitine: I-L-carnitine i-amino acid edlala indima ephambili kwi-fat metabolism. Inceda ukuthutha i-fatty acids kwi-mitochondria, apho iguqulwa ibe amandla. Ukuthatha izongezelelo ze-L-carnitine kunokuphucula ukutshiswa kwamafutha kwindawo yesisu, kunceda ukunciphisa amafutha omzimba wonke.

3. I-Caffeine: I-caffeine yinto ekhuthazayo enokunyusa amandla kunye nokuphucula ukusebenza ngexesha lokuzilolonga. Ukongezelela, i-caffeine ibonakaliswe ukuba ineempembelelo ze-thermogenic, oku kuthetha ukuba inokunyusa ukutshiswa kwekhalori kunye ne-oxidation yamafutha. Ukusebenzisa i-caffeine ngendlela yezongezelelo okanye iziselo ezifana nekhofi emnyama kunokuba luncedo ekukhuthazeni ukulahleka kwamafutha kwindawo yesisu.

Khumbula ukuba izongezo zesondlo kufuneka zisetyenziswe njengezongezelelo kukutya okunesondlo kunye nenkqubo yokuzivocavoca eyaneleyo. Kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuba uqalise nayiphi na irejimeni yokuncedisa, njengoko umzimba ngamnye uhlukile kwaye iimfuno zinokwahluka. Ukongeza, kubalulekile ukulandela idosi kunye neengcebiso zokuphindaphinda eziboniswe kwipakethe yesongezo ngasinye.

12. Iingcebiso zokukhokela impilo enempilo ekhuthaza ukulahleka kwesisu kunye nokumakishwa kwesisu

Ukufezekisa impilo enempilo kwaye ufezekise injongo yokulahlekelwa isisu kunye nokufumana i-abs, kubalulekile ukufumana indlela yokutya efanelekileyo. Okokuqala, kucetyiswa ukuba udle ukutya okunokulinganisela kunye okuhlukeneyo, ngokusekelwe kukutya kwendalo kunye namafutha aphantsi. Ukutya iziqhamo, imifuno kunye nokutya okutyebileyo kwifiber kunceda ukugcina ubunzima obunempilo kunye nokunciphisa ukuqokelela kwamafutha esiswini. Kwakhona kubalulekile ukulawula izahlulo zokutya kunye nokuphepha ukutya okucutshungulwayo ngokugqithisileyo okanye ukutya okuneswekile.

Ukongeza kwisondlo esifanelekileyo, ukuzilolonga rhoqo yenye intsika esisiseko ukufezekisa ukunciphisa isisu kunye ne-pack-pack abs. Kunconywa ukudibanisa ukuzivocavoca kwe-cardiovascular ukutshisa amanqatha, njengokugijima, ukubhukuda okanye ukuhamba ngebhayisikili, kunye nokuzivocavoca okuthe ngqo ukuqinisa izihlunu zesisu, ezifana ne-crunches okanye iiplanga. Ukuseka inkqubo yokuzivocavoca umzimba ubuncinane imizuzu ye-150 ngeveki kubalulekile ukufumana iziphumo ezibonakalayo.

Ekugqibeleni, kubalulekile ukunyamekela ukuphumla kwethu kunye nokuphila kakuhle ngokubanzi. Uxinzelelo kunye nokungabikho kokulala kunokuchaphazela kakubi imetabolism yethu kunye nokukhuthaza ukuqokelela kwamafutha esiswini. Ke ngoko, kuyacetyiswa ukuba umisele inkqubo yokulala rhoqo kwaye uchithe ixesha yonke imihla kwimisebenzi esiphumzayo, enjengokucamngca okanye ukuziqhelanisa neyoga. Ukuqaphela impilo yethu yeemvakalelo kunye nomzimba kuya kusinceda sigcine impilo enempilo kwaye sifezekise iinjongo zethu.

13. Izimvo zokutya okunempilo kunye neeresiphi zesicwangciso sokutya esijolise ekuphulukaneni nesisu kunye nokufumana i-abs

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Ukufezekisa iipakethi ezintandathu ze-abs kwaye ulahlekelwe ngamafutha esisu, kubalulekile ukulandela isicwangciso sokutya esinempilo nesilungeleleneyo. Nazi ezinye iimbono malunga nokutya kunye neeresiphi onokuthi uzibandakanye kwisidlo sakho ukukunceda ufezekise iinjongo zakho:

1. Isidlo sakusasa: Qala usuku lwakho ngesidlo sakusasa esineprotheyini eninzi. Unokukhetha i-omelet emhlophe yeqanda kunye nesipinashi kunye neetamatato, ehamba kunye nenxalenye ye-oats kunye namanye ama-walnuts. Amaqanda amhlophe ngumthombo obalaseleyo weprotheyini ebhityileyo, ngelixa isipinatshi kunye neetumato zibonelela ngefiber kunye ne-antioxidants. I-oats iya kukunika amandla ahlala ixesha elide kwaye amandongomane aya kukunika amafutha anempilo.

2. Isidlo sasemini: Ngesidlo sasemini, khetha isaladi yequinoa kunye nemifuno emitsha kunye nenkukhu eyosiweyo. Iquinoa yipseudocereal etyebileyo kwiprotheyini kunye nefiber, eya kukugcina ugcwele ixesha elide. Hlanganisa kunye neentlobo zemifuno ezifana ne-broccoli, izaqathe, i-pepper kunye namakhukhamba, kwiintlobo ezininzi zezondlo. Hambisa isaladi kunye nenkukhu eyosiweyo, eyona mthombo obalaseleyo weprotheni ephilileyo.

3. Ukutya isidlo sakusihlwa, lungiselela i-salmon casserole emnandi kunye nemifuno ebhakiweyo. I-Salmon ngumthombo weprotheyini enempilo kunye ne-omega-3 fatty acids, ekhuthaza ukunciphisa ukuvuvukala kunye nokunyuka kwamafutha esiswini. Hamba i-salmon kunye nomxube wemifuno efana ne-zucchini, i-eggplant, i-anyanisi kunye nama-mushroom, enongwe kunye nemifuno kunye neziqholo. Pheka yonke into ngokushisa okuphakathi kwi-oven de kube imifuno ithambile kwaye i-salmon iphekwe.

Khumbula ukuba ukugcinwa kwe-hydration eyaneleyo kunye nokwenza umthambo rhoqo kuya kuxhasa imizamo yakho yokuphulukana nesisu kunye nethoni ye-abs yakho. Hlala udibana nochwepheshe bezempilo okanye ingcali yezondlo ngaphambi kokuba wenze utshintsho olubalulekileyo kwisicwangciso sakho sokutya. Qala ukonwabela ukutya okunempilo kunye nokumnandi ngelixa ufezekisa iinjongo zakho zempilo!

14. Indlela yokugcina iziphumo ezifunyenwe kwixesha elide: izicwangciso zokugcinwa kwesisu

Emva kokuba ufezekise iziphumo ezifunwayo kwisisu sakho, kubalulekile ukuphumeza izicwangciso zokulondoloza ukuqinisekisa ukuba uzigcina ixesha elide. Apha sibonisa ezinye amaqhinga asebenzayo:

1. Gcina ukutya okunempilo: Ukutya ukutya okucebileyo kwizondlo kunye ne-fat saturated fats ephantsi kuya kukunceda ugcine iziphumo zakho zesisu. Beka phambili iziqhamo, imifuno, iiproteni ezibhityileyo kunye neengqolowa ezipheleleyo kukutya kwakho kwemihla ngemihla. Kukwabalulekile ukusela amanzi aneleyo ukugcina amanzi awaneleyo.

2. Bandakanya umthambo rhoqo: Ukugcina inkqubo yokuzivocavoca ngundoqo ekugcineni iziphumo zesisu. Dibanisa imithambo yentliziyo efana nokubaleka okanye ukukhwela ibhayisekile, kunye nemithambo ethile yamandla yesisu. Fumana ubuncinane imizuzu eli-150 yokwenza umthambo ophakathi ngeveki.

Ukuqukumbela, ukulahlekelwa ngamanqatha esiswini kunye nokuchaza i-abs yakho kufuna indlela eqeqeshekileyo nengaguqukiyo. Ngokudityaniswa kokutya okunokulinganisela, ukuzivocavoca rhoqo kwentliziyo kunye nomsebenzi othile wokuqinisa izihlunu zesisu, kunokwenzeka ukufezekisa injongo yokulahlekelwa isisu kunye nokufumana i-abs eqinile.

Kubalulekile ukugcina ukutya okunempilo, ukuphepha ukusetyenziswa ngokugqithisileyo kokutya okucutshungulwayo, amafutha ahluthayo kunye neeswekile ezongeziweyo. Kucetyiswa ukuba ukwandise ukutya kwakho okutyebileyo kwifiber, iiprotheyini ezibhityileyo kunye namafutha anempilo, kunye nokuhlala ugcwele amanzi.

Ukongeza, kubalulekile ukwenza umthambo rhoqo wentliziyo, njengokubaleka, ukuqubha, okanye ukusebenzisa oomatshini bokubheqa. Olu hlobo lomsebenzi womzimba lunceda ukutshisa amanqatha ngokubanzi, kubandakanywa namafutha esiswini.

Uqeqesho oluthile lwamandla kwizihlunu zesisu alukwazi ukushiywa ngaphandle. Ukwenza ukuzivocavoca okufana ne-sit-ups yendabuko, i-crunches, iiplanga, kunye ne-obliques ziya kuqinisa kwaye zichaze imisipha kwindawo.

Kubalulekile ukukhumbula ukuba ukulahleka kwamafutha kunye nenkcazo yesisu ziinkqubo ezincinci kwaye zifuna umonde kunye nokunyamezela. Azikho iindlela ezimfutshane okanye izilungiso ezikhawulezayo. Kuyimfuneko ukuthatha indlela yexesha elide, ukugcina imikhwa enempilo kwaye ungaguquguquki ekunyamekeleni umzimba wakho.

Ngamafutshane, kunye nokudibanisa okufanelekileyo kokutya okunokulinganisela, ukuzivocavoca rhoqo kwentliziyo kunye nokuqeqeshwa kwamandla esiswini, kunokwenzeka ukuba ulahlekelwe sisisu kunye nethoni yakho ye-abs. Ukulandela le migaqo kunye nokuziqhelanisa neemfuno zomntu ngamnye, Inokufezekiswa injongo yokuba nethoni kunye nendawo yesisu esichaziweyo.