Indlela yokudweba i-six-pack? I-abs yendoda ayiyona into ofuna ukuyenza. Abantu abaningi abaye bazama ukuqeqeshwa kwesisu bazothola ukuthi kungakhathaliseki ukuthi bangaki isisu esigoqayo ngosuku, abakwazi ukuthuthukisa imigqa yesisu, yingakho?

Abantu abane-pack-pack abs kumele babe nephesenti lamafutha omzimba aphansi kakhulu, ngoba amafutha amaningi azomboza imisipha, futhi kungakhathaliseki ukuthi usebenza kanzima kangakanani ekuqeqesheni imisipha yesisu, awukwazi ukwenza umugqa wesisu wesisu uvelele. Ngakho-ke, uma ufuna ukuthuthukisa imisipha yesisu, isisekelo siwukuthi izinga lamafutha omzimba kufanele lilawulwe ngaphansi kwe-18%, bese ukuqeqeshwa kwesayensi yesisu kungashesha ukuthuthukisa imisipha yesisu.

Uma izinga lamafutha omzimba wakho liphezulu, noma unamafutha okhalweni, kufanele uqale wehlise amafutha. Ukunciphisa amafutha kufanele kuqale ezicini ezimbili: Okokuqala, ukuphathwa kokudla, kude nezinhlobonhlobo zokudla okulula ukukhuluphala, ikakhulukazi zonke izinhlobo zokudla okulula neziphuzo. Kufanele sifunde ukuziphekela, sidle imifino ene-fiber eningi, sidle amafutha amancane, futhi sigcine ukudla okulula ukudla okuthathu ukuze silawule ukudla okunama-calories futhi sigweme ukunqwabelana kwamafutha. Okwesibili ukuqinisa ukuzivocavoca kwe-aerobic, ukunamathela ekugijimeni, ukudlala, ukuvivinya umzimba, ukudansa nezinye izindlela, ukunamathela ehoreni eli-1 lokuzivocavoca nsuku zonke, kungathuthukisa umzimba womsebenzi, kukhuthaze ukwehla kwamafutha omzimba, kuyindlela ephumelelayo yokulahlekelwa isisu. amafutha. Uma ufuna ukuxubha amanoni ngasikhathi sinye, umugqa wezicubu zesisu uqokomisa kancane kancane, khona-ke ungakwazi futhi ukwenza iqembu lokuqeqeshwa kokuhlukunyezwa kwesisu njalo ngolunye usuku, ukuze kuthi lapho izinga lamafutha omzimba lehla ngaphansi kwe-18%, imisipha yesisu. umugqa uzovela kancane kancane.

Okokugcina, lapho wenza ukuqeqeshwa kokuhlukunyezwa kwesisu, musa ukwenza ukuqeqeshwa komqulu wesisu wedwa, ngoba iqembu lemisipha yesisu lakhiwa inani lamaqembu amancane emisipha, asikwazi ukuqeqeshwa okukodwa, kodwa ukukhetha izenzo ezihlukene kuzo zonke-round, multi- ukuqoshwa kwe-angle, ukuze kuqeqeshwe umugqa wemisipha yesisu ngokushesha nangempumelelo kakhudlwana. Ukuqeqeshwa kwemisipha yesisu akudingi ukuzivocavoca nsuku zonke, ukuqeqeshwa kanye ngosuku ngalunye kungenziwa, ukuhlanganisa umsebenzi nokuphumula, ukunikeza imisipha yesisu isikhathi esanele sokuphumula, imisipha ingakhula ngokuphumelelayo.

Okulandelayo ukwabelana ngohlu olugcwele lokuqeqeshwa kokuhlukunyezwa kwesisu, ukufunda ithrekhi evamile yesenzo, isenzo ngasinye samaqembu e-4, iqembu ngalinye lezikhathi ze-10-15, ukunamathela ezinyangeni ezingaphezu kwe-2, imigqa yemisipha yesisu ingavela maduze. Isenzo 1. Lala ngomhlane bese ugoqa isisu sakho
Yenza izimpinda eziyi-15 kumasethi ama-3

Nyakazisa 2. Goba amadolo akho nhlangothi zombili

Yenza izimpinda ezi-10 kumasethi ama-3

Isenzo 3, umlenze wokuguqa obheke eceleni,

Isenzo 4. Imilenze yesikere emhlane wakho

Bamba imizuzwana engu-30 bese uphinda amasethi ama-3

Hambisa 5. I-Russian Twist

Bamba imizuzwana engu-30 bese uphinda amasethi ama-3

Isikhumbuzo sokugcina: Ngemva kokuthuthukisa isibalo sesisu, udinga futhi ukugcina ukuqeqeshwa kokuhlukunyezwa kwesisu kwe-1-2 ngesonto, ngenkathi ugwema ukuzuza isisindo, ukuze ugweme ukuwohloka kwemisipha yesisu noma ukumbozwa ngamafutha. Kuphela ngokugcina ukuzithiba okwanele nokunamathela ku-abs yakho lapho ungagcina i-abs yakho kangcono.

Isenzo 3, umlenze wokuguqa obheke eceleni,