Njira 8 Zapamwamba Zopezera 6-Pack Abs mwachangu

Zamkati

• 1. Chitani Zambiri Zamtima
• 2. Muzilimbitsa Thupi Lanu Lam'mimba
• 3. Wonjezerani Kudya Mapuloteni Anu
• 4. Yesani Maphunziro Apamwamba Kwambiri
• 5. Khalani Wosungunuka
• 6. Lekani Kudya Chakudya Chopangidwa
• 7. Dulani Kumbuyo pa Ma Carbs Oyeretsedwa
• 8. Dzazani CHIKWANGWANI
• Mfundo Yofunika Kwambiri
• 3 Kusunthira Kokulimbikitsa Kulimbitsa Abs

Kaya mukufuna kukwaniritsa zolinga zanu zolimbitsa thupi kapena mukungofuna kuwoneka bwino mu kusambira, kupeza zida zosemedwa za phukusi zisanu ndi chimodzi ndicholinga chogawana ndi ambiri.

Kupeza phukusi sikisi kumafuna kudzipereka komanso kulimbikira, koma simuyenera kuchita masewera olimbitsa thupi masiku asanu ndi awiri pa sabata kapena kukhala akatswiri olimbitsa thupi kuti mutero.

M'malo mwake, zosintha zingapo pazakudya zanu ndi moyo wanu zitha kukhala zokwanira kubala zotsatira zoyipa, zokhalitsa.

Nazi njira zisanu ndi zitatu zosavuta kukwaniritsa ma phukusi asanu ndi limodzi mwachangu komanso mosamala.

1. Chitani Zambiri Zamtima

Cardio, yotchedwanso masewera olimbitsa thupi, ndi mtundu uliwonse wa masewera olimbitsa thupi womwe umakulitsa kugunda kwa mtima wanu.

Kuphatikizira cardio pafupipafupi mumachitidwe anu kumatha kukuthandizani kuwotcha mafuta owonjezera ndikufulumizitsa kupita ku seti ya mapaketi sikisi.

Kafukufuku akuwonetsa kuti cardio imagwira ntchito makamaka pochepetsa mafuta am'mimba, omwe angathandize kuti minofu yanu yam'mimba iwoneke.

Kafukufuku wocheperako adawonetsa kuti kuchita masewera olimbitsa thupi a Cardio katatu kapena kanayi pa sabata kumachepetsa kwambiri mafuta am'mimba mwa amuna 17 ().

Kuwunikanso kwina kwamaphunziro 16 kwapeza kuti anthu akamachita masewera olimbitsa thupi kwambiri, amataya mafuta am'mimba ambiri ().

Yesetsani kulowa osachepera 20-40 mphindi zochepa zolimbitsa thupi patsiku, kapena pakati pa 150-300 mphindi pasabata ().

Zochita monga kuthamanga, kuyenda, kupalasa njinga, kusambira kapena kuchita nawo masewera omwe mumawakonda ndi njira zochepa chabe zofananira ndi moyo watsiku ndi tsiku.

Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kungachepetse mafuta am'mimba, omwe angakuthandizeni kupeza ma phukusi asanu ndi limodzi. Ndemanga imodzi idapeza kuti anthu omwe amachitadi matenda amtima kwambiri, amataya mafuta m'mimba.

2. Muzilimbitsa Thupi Lanu Lam'mimba

Rectus abdominis ndi minofu yayitali yomwe imafalikira molingana ndi kutalika kwa mimba yanu.

Ngakhale odziwika bwino kwambiri ngati minofu yomwe imawoneka ngati mapaketi sikisi, ndiyofunikanso kupuma, kutsokomola komanso matumbo.

Minofu ina yam'mimba imaphatikizapo oblique zamkati ndi zakunja ndi m'mimba yopingasa.

Kugwiritsa ntchito minofu imeneyi ndikofunikira pakukulitsa minofu ndikukwaniritsa ma phukusi asanu ndi limodzi.

Komabe, kumbukirani kuti zochitika m'mimba zokha sizingachepetse mafuta am'mimba.

Mwachitsanzo, kafukufuku wina anapeza kuti kuchita masewera olimbitsa thupi m'mimba masiku asanu pasabata kwa milungu isanu ndi umodzi sikunakhudze mafuta am'mimba mwa azimayi 24 ().

M'malo mwake, onetsetsani kuti mukuchita masewera olimbitsa thupi m'mimba ndi zakudya zopatsa thanzi komanso Cardio yokhazikika kuti mulimbikitse kuwotcha mafuta ndikuwonjezera zotsatira.

Ziphuphu zam'mimba, milatho ndi matabwa ndi zina mwazinthu zodziwika bwino kwambiri zomwe zingathandize kulimbitsa minofu yanu yam'mimba ndikupanga mawonekedwe a ma phukusi asanu ndi limodzi.

Kugwiritsa ntchito minofu yomwe imapanga mimba yanu kungathandize kuwonjezera minofu kuti mukwaniritse ma phukusi asanu ndi limodzi. Phatikizani zolimbitsa thupi m'mimba ndi zakudya zopatsa thanzi komanso Cardio kuti mukwaniritse zotsatira.

3. Wonjezerani Kudya Mapuloteni Anu

Kudya zakudya zopatsa thanzi kwambiri kumatha kuthandiza kulimbikitsa kunenepa, kulimbana ndi mafuta am'mimba ndikuthandizira kukulira kwa minyewa panjira yanu yopita ku ma phukusi asanu ndi limodzi.

Malinga ndi kafukufuku wina, kudya chakudya chokhala ndi mapuloteni ambiri kunathandizira kukulitsa kumverera kokwanira ndikukhala ndi chidwi chofuna kudya amuna 27 onenepa kwambiri komanso onenepa kwambiri).

Kafukufuku wina adawonetsa kuti anthu omwe amachulukitsa kudya kwamapuloteni mwa 15% okha adachepetsa kalori yawo ndikuwona kuchepa kwakukulu kwamafuta amthupi ndi mafuta amthupi ().

Kudya mapuloteni mutatha kuchita masewera olimbitsa thupi kumathandizanso kukonzanso ndikumanganso minofu yathu komanso kuthandizira kupezanso minofu (,).

Kuphatikiza apo, kafukufuku wina adapeza kuti chakudya chokhala ndi mapuloteni ambiri chimathandizira kusungitsa kagayidwe kake ndi minofu pakuchepetsa ().

Nyama, nkhuku, mazira, nsomba, zopangidwa ndi mkaka, nyemba, mtedza ndi mbewu ndi zitsanzo zochepa chabe za zakudya zopatsa thanzi, zomanga thupi kwambiri zomwe mutha kuwonjezera pazakudya zanu.

Mapuloteni angathandize kuchepetsa kudya kwa kalori, komanso kuchepetsa kulemera kwa thupi ndi mafuta. Itha kuthandizanso kukonza ndikumanganso minofu yathu ndikusunga minofu pakuchepetsa.

4. Yesani Maphunziro Apamwamba Kwambiri

Maphunziro olimbitsa thupi kwambiri, kapena HIIT, ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizira kusinthana pakati pakuphulika kwantchito komanso kupumula kwakanthawi. HIIT imapangitsa kuti mtima wanu uzigunda kwambiri ndikuwonjezera kuyaka kwamafuta.

Kuonjezera HIIT muzolowera kungalimbikitse kuchepa thupi ndikupangitsa kuti zikhale zosavuta kupeza ma phukusi asanu ndi limodzi.

Kafukufuku wina adawonetsa kuti anyamata omwe adachita maphunziro a HIIT kwa mphindi 20 katatu pamlungu adataya pafupifupi mapaundi 4.4 (2 kg) ndikuwona kutsika kwa 17% kwamafuta am'mimba munthawi yamasabata 12 ().

Momwemonso, kafukufuku wina adapeza kuti azimayi 17 omwe adachita HIIT kawiri pamlungu pamasabata a 16 adachepetsa 8% yamafuta am'mimba onse ().

Njira imodzi yosavuta yoyesera HIIT kunyumba ndikusintha pakati pa kuyenda ndi kuthamanga kwa masekondi 20-30 nthawi imodzi.

Muthanso kuyesa kusinthana pakati pazochita zolimba ngati kulumpha jacks, okwera mapiri ndi ma burpees ndikumapuma pang'ono.

Maphunziro othamanga kwambiri atha kuthandizira kukulitsa kuyaka kwamafuta ndipo atha kukhala othandiza makamaka pochepetsa mafuta am'mimba ndikukwaniritsa ma phukusi asanu ndi limodzi.

5. Khalani Wosungunuka

Madzi ndi ofunikira kwambiri pafupifupi mbali zonse zaumoyo. Imagwira pachilichonse kuyambira pakuchotsa zinyalala mpaka pamalamulo otentha.

Kukhala ndi hydrated yabwino kungathandizenso kugaya kagayidwe kake ka mafuta, kuwotcha mafuta owonjezera amimba ndikupangitsa kuti kukhale kosavuta kupeza phukusi zisanu ndi chimodzi.

M'malo mwake, kafukufuku wina adapeza kuti kumwa mamililita 500 a madzi kwakanthawi kumawonjezera kugwiritsa ntchito mphamvu ndi 24% kwa mphindi 60 mutatha kudya ().

Kafukufuku wina akuwonetsa kuti madzi akumwa amathanso kuchepetsa njala yako ndikuwonjezera kuchepa kwa thupi.

Kafukufuku wina ndi achikulire 48 azaka zapakati komanso achikulire adapeza kuti anthu omwe amamwa madzi asanadye chilichonse adataya kulemera kwa 44% kupitilira sabata la 12 kuposa omwe sanachite ().

Zofunikira zamadzi zimatha kusiyanasiyana kutengera zinthu zosiyanasiyana, kuphatikiza zaka, thupi ndi magwiridwe antchito.

Komabe, kafukufuku ambiri amalimbikitsa kumwa mozungulira 1-2 malita (34-68 ounces) amadzi patsiku kuti mukhale ndi hydrated bwino.

Kafukufuku akuwonetsa kuti madzi akumwa amatha kuwonjezera kagayidwe kake kwakanthawi, amachepetsa njala komanso amachepetsa kuchepa kwa thupi kukuthandizani kuti muchepetse mafuta am'mimba.

6. Lekani Kudya Chakudya Chopangidwa

Zakudya zopangidwa modabwitsa monga tchipisi, ma cookie, ma crackers ndi zakudya zosavuta zimakhala ndi ma calories ambiri, mafuta, mafuta ndi sodium.

Osati zokhazi, zakudya izi ndizochepa kwambiri monga michere, mapuloteni, mavitamini ndi mchere.

Kusakaniza zakudya zopanda thanzi kuchokera ku zakudya zanu ndikusinthanitsa ndi zakudya zonse kumatha kuwonjezera kuchepa thupi, kuchepetsa mafuta am'mimba ndikuthandizani kukwaniritsa mapaketi asanu ndi limodzi.

Izi ndichifukwa choti zimatengera mphamvu zambiri kugaya zakudya zonse zamapuloteni ndi ma fiber, zomwe zimatha kuwotcha ma calories ambiri ndikusunga kagayidwe kanu ().

Zakudya m'zakudya zonse, monga mapuloteni ndi CHIKWANGWANI, zimakupangitsani kuti mukhale omva bwino kuthana ndi zikhumbo ndikuthandizani kuchepetsa thupi (,).

Zipatso, ndiwo zamasamba, mbewu zonse ndi nyemba zonse ndi njira zopatsa thanzi zopangira zinthu zaphikidwe monga chakudya chachisanu, zinthu zophika ndi zokhwasula-khwasula zamchere.

Zakudya zopangidwa ndimakilogalamu ambiri, ma carbs, mafuta ndi sodium. Zakudya izi zimafunikira mphamvu zochepa kuti zigayike komanso zimasowa zakudya zofunikira monga mapuloteni ndi fiber zomwe zingathandize kuchepetsa thupi.

7. Dulani Kumbuyo pa Ma Carbs Oyeretsedwa

Kuchepetsa kuchepa kwa chakudya chamafuta osalala kungakuthandizeni kutaya mafuta owonjezera ndikupeza ma phukusi asanu ndi limodzi.

Carbs woyengedwa amataya mavitamini, michere ndi michere yambiri pokonza, zomwe zimapangitsa kuti pakhale chinthu chomaliza chomwe sichikhala ndi thanzi labwino.

Kudya ma carb ambiri oyeretsedwa kumatha kuyambitsa ma spikes ndikuwonongeka m'magazi a shuga, zomwe zimatha kubweretsa njala yambiri komanso kudya chakudya ().

Kudya tirigu wambiri, komano, kumalumikizidwa ndi chiuno chocheperako komanso kuchepa kwa thupi ().

M'malo mwake, kafukufuku wina adapeza kuti anthu omwe amadya tirigu woyengedwa kwambiri amakhala ndi mafuta ochulukirapo m'mimba poyerekeza ndi omwe amadya mbewu zambiri ().

Sinthanitsani ma carbs oyeretsedwa kuchokera kuzakudya monga mitanda, pasitala ndi zakudya zopangidwa m'malo mwake ndikusangalala ndi mbewu zonse monga mpunga wofiirira, balere, bulgur ndi couscous kuti athandizire kukhuta ndikuwotcha mafuta am'mimba.

Ma carbs oyeretsedwa alibe michere yambiri ndipo amatha kukulitsa njala. Kudya kwambiri tirigu woyengedwa kumalumikizidwa ndi kuchuluka kwamafuta am'mimba.

8. Dzazani CHIKWANGWANI

Kuwonjezera zakudya zowonjezera kwambiri mu zakudya zanu ndi imodzi mwa njira zosavuta zowonjezera kulemera kwa thupi ndikukwaniritsa ma phukusi asanu ndi limodzi.

Zida zosungunuka zimadutsa m'matumbo osagayidwa ndipo zimathandizira kuchepetsa kutaya kwa m'mimba kukupangitsani kuti mukhale omasuka kwanthawi yayitali ().

M'malo mwake, kuwunika kwina kunawonetsa kuti kuchuluka kwa mafuta omwe amagwiritsidwa ntchito ndi magalamu 14 patsiku kumalumikizidwa ndi kuchepa kwa 10% kwa kudya kwa kalori ndi mapaundi a 4.2 (1.9 kg) a kulemera ().

Kafukufuku akuwonetsa kuti kupeza michere yokwanira pazakudya zanu kumathandizanso kuti muchepetse kunenepa komanso kudzikundikira kwamafuta.

Kafukufuku wina adawonetsa kuti pakuwonjezeka kwama gramu 10 a fiber osungunuka tsiku lililonse, omwe akutenga nawo mbali amataya mafuta a m'mimba 3.7% pazaka zisanu osasinthanso pazakudya kapena zolimbitsa thupi ().

Zipatso, ndiwo zamasamba, mbewu zonse, mtedza ndi mbewu ndi zakudya zochepa chabe, zopatsa thanzi zomwe mutha kuwonjezera pazakudya zanu kuti zithandizire kuwotcha mafuta am'mimba.

Kudya fiber kungakuthandizeni kuti mukhale osangalala komanso kungateteze ku kunenepa komanso kudzikundikira kwamafuta.

Mfundo Yofunika Kwambiri

Pali zambiri zoti mupeze ma phukusi asanu ndi limodzi kuposa kungochita zopinira kapena matabwa ochepa tsiku lililonse.

M'malo mwake, zimafunikira kutsatira chakudya chopatsa thanzi ndikukhala ndi moyo wokangalika kuti zikuthandizeni kukwaniritsa zolinga zanu.

Kupanga kusintha kosavuta pang'ono pamoyo wanu watsiku ndi tsiku kumatha kukupatsani ma phukusi asanu ndi limodzi ndikuthandizani kukhala ndi thanzi labwino nthawi yomweyo.

3 Kusunthira Kokulimbikitsa Kulimbitsa Abs