Kodi Zolimbitsa Thupi za Ab Zimakuthandizani Kutentha Mafuta Amimba?

Zamkati

• Kodi Minofu Yam'mimba (Abs) Ndi Chiyani?
• Pali Mitundu Iwiri Ya Mafuta Am'mimba
• Mafuta Okhazikika
• Mafuta owoneka bwino
• Kukhala Wamphamvu, Wamisala Abs Sikokwanira
• Kodi Olimbitsa Thupi la Ab Amawotcha Mafuta Amimba?
• Kuchepetsa malo sikungakhale kothandiza
• Komabe, Maphunziro Ena Sagwirizana
• Zochita Zabwino Kwambiri Zotaya Mafuta
• Kodi Muyenera Kuchita Zochita Ziti?
• Kuphatikiza Mitundu Yambiri Yakulimbitsa Thupi Kungakhale Kothandiza
• Kusintha Zakudya Zanu Ndi Chinsinsi Chotaya Mafuta Amthupi
• Momwe Mungatayikire Mafuta Ammimba Bwino
• 3 Kusunthira Kulimbikitsa ABS

Minofu yotchulidwa m'mimba kapena "abs" yakhala chizindikiro cha kulimba ndi thanzi.

Pachifukwa ichi, intaneti ili ndi zambiri zokhudzana ndi momwe mungakwaniritsire paketi isanu ndi umodzi.

Zambiri mwazimenezi zimaphatikizapo zolimbitsa thupi ndi zida zomwe zimayang'ana minofu ya ab.

Njirazi amati zimalimbikitsa abambo anu kuti awotche mafuta am'mimba.

Komabe, sizothandiza monga momwe ena a ife tingaganizire.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za masewera olimbitsa thupi a ab ndi mafuta am'mimba.

Kodi Minofu Yam'mimba (Abs) Ndi Chiyani?

Minofu yam'mimba imathandizira kukhazikika kwanu.

Amathandizanso kupuma kwanu, amalola kuyenda, kuteteza ziwalo zanu zamkati ndipo amayang'anira chithandizo cham'mbuyomu ndikuwongolera.

Pali minofu inayi yam'mimba:

• Rectus abdominis.
• Zoyenda m'mimba.
• Zowonekera kunja.
• Mkati oblique.

Ndikofunika kusunga mphamvu mu minofu yonseyi.

Minofu yamimba yolimba imatha kuthandizira kukonza kukhazikika ndi kusamala. Zitha kuthandizanso kuchepetsa kupweteka kwakumbuyo ndikuwonjezera kusinthasintha (1,,,).

Minofu yam'mimba imalola kusuntha ndikupereka bata, kuthandizira ndikuwongolera. Kulimba kwamphamvu kumatha kupewa kupweteka kwa msana ndi mavuto ena.

Pali Mitundu Iwiri Ya Mafuta Am'mimba

Mafuta owonjezera m'mimba, kapena mafuta am'mimba, amalumikizidwa ndi chiopsezo chachikulu chotsutsana ndi insulin, mtundu wa 2 shuga ndi matenda amtima ().

Kunenepa kwambiri m'mimba ndichimodzi mwazomwe zimayambitsa matenda amadzimadzi (,).

Komabe, si mafuta onse am'mimba omwe amapangidwa ofanana. Pali mitundu iwiri - mafuta ochepa ndi mafuta owoneka bwino.

Mafuta Okhazikika

Uwu ndi mtundu wamafuta omwe mutha kutsina. Ili pansi pa khungu, pakati pa khungu lanu ndi minofu.

Mafuta amtundu wokha samakhudzana mwachindunji ndi chiwopsezo cha kagayidwe kachakudya. Mocheperako, sizingakulitse chiwopsezo cha matenda (, 9).

Mafuta owoneka bwino

Mafuta amtunduwu amapezeka m'mimba mozungulira ziwalo zanu zamkati.

Zimalumikizidwa ndi matenda amadzimadzi komanso matenda monga mtundu wa 2 shuga ndi matenda amtima (, 9,).

Mafuta a visceral amagwirira ntchito mthupi. Amatulutsa mankhwala omwe amakhudza njira zingapo zokhudzana ndi matenda m'thupi la munthu ().

Pali mitundu iwiri ya mafuta am'mimba - subcutaneous ndi visceral. Mafuta owoneka bwino amatulutsa mahomoni omwe amalumikizidwa ndi matenda.

Kukhala Wamphamvu, Wamisala Abs Sikokwanira

Kulimbitsa thupi lanu m'mimba kumawalimbitsa.

Komabe, kupindika, kupindika ndi kupindika mbali sikungapangitse kuti minofu yanu yam'mimba iwoneke ngati itaphimbidwa ndi mafuta ochepa.

Mukakhalapo ochulukirapo, mafuta ochepera (pansi pa khungu) amakulepheretsani kuwona minofu yanu yam'mimba.

Kuti mutanthauzire abs kapena paketi sikisi, muyenera kuchotsa mafuta ochepetsa m'mimba mwanu.

Kugwiritsa ntchito abs yanu kudzawathandiza kukhala olimba komanso olimba. Komabe, simungathe kuwawona ngati ataphimbidwa ndi mafuta ochepetsa khungu.

Kodi Olimbitsa Thupi la Ab Amawotcha Mafuta Amimba?

Anthu ambiri amachita zolimbitsa thupi chifukwa amafuna kutaya mafuta am'mimba.

Komabe, maumboni akuwonetsa kuti zolimbitsa thupi za ab sizothandiza kwenikweni.

Kuchepetsa malo sikungakhale kothandiza

Mawu oti "kuchepetsa mabala" amatanthauza malingaliro olakwika akuti mutha kutaya mafuta pamalo amodzi pogwiritsa ntchito gawo lanu la thupi. Ndizowona kuti masewera olimbitsa thupi amakupangitsani "kumva kutentha" pomwe minofu ikukula ndikulimba. Komabe, kafukufuku akuwonetsa kuti sangakuthandizeni kuchotsa mafuta am'mimba.

Kafukufuku wina adatsata anthu 24 omwe adachita masewera olimbitsa thupi masiku 5 pasabata kwa milungu 6. Maphunzirowa okha sanachepetse mafuta am'mimba ().

Kafukufuku wina adayesa zovuta za pulogalamu yakukhala masiku 27. Idapeza kuti kukula kwama cell amafuta kapena makulidwe am'mimba am'mimba amachepa (13).

Izi sizowona kokha m'malo am'mimba. Zimagwira mbali zonse za thupi.

Mwachitsanzo, kafukufuku wina adafunsa ophunzira kuti amalize milungu 12 ya kukana, kugwiritsa ntchito mkono wawo wopanda mphamvu.

Anayeza mafuta ochepera asanadutse komanso pulogalamu itatha ndipo adapeza kuti omwe akutenga nawo mbali adataya mafuta mthupi lawo lonse, osati m'manja mwawo ophunzitsidwa ().

Kafukufuku wina wambiri awonetsa zotsatira zofananira (,,,).

Komabe, Maphunziro Ena Sagwirizana

Kafukufuku wina akuwoneka kuti akutsutsana ndi zomwe zanenedwa pamwambapa.

Kafukufuku wina adayesa ngati kuchepa kwa mabala kumachepetsa mafuta am'manja. Inapeza kuti kuchita masewera olimbitsa thupi m'dera linalake la mkono kumachepetsa mafuta m'deralo ().

Kafukufuku wina adasanthula ngati kupezeka kwamafuta ochepera pamafunika. Idafanizira mafuta ochepera pambali yamafuta ogwira ntchito ndi mafuta pafupi ndi minofu yopuma.

Chosangalatsa ndichakuti, ngakhale kulimbitsa thupi kwambiri, kuthamanga kwa magazi komanso kuwonongeka kwamafuta kunali kwakukulu m'mafuta ochepa omwe anali pafupi ndi minofu yogwira ().

Komabe, njira kapena njira zoyezera zomwe zagwiritsidwa ntchito m'maphunzirowa zitha kukhala chifukwa cha zotsutsana.

Umboniwo ndi wosakanikirana, koma kafukufuku wambiri wasonyeza kuti kuphunzitsa gawo limodzi la thupi lanu sikungakuthandizeni kuwotcha mafuta m'deralo. Kafukufuku akuwonetsanso kuti kuchita masewera olimbitsa thupi pakokha sikukhudza mafuta am'mimba.

Zochita Zabwino Kwambiri Zotaya Mafuta

Chimodzi mwazifukwa zomwe kutayika kwamafuta sikugwira ntchito ndi chifukwa chakuti ma cell a minofu sangathe kugwiritsa ntchito mafuta omwe ali m'maselo amafuta mwachindunji.

Mafuta amafunika kuthyoledwa asanalowe m'magazi. Mafutawa amatha kuchokera kulikonse m'thupi, osati kuchokera m'thupi lomwe mukuchita.

Kuphatikiza apo, kupanga ma sit-ups ndi ma crunche sizothandiza kwenikweni pakuwotcha mafuta.

Kodi Muyenera Kuchita Zochita Ziti?

Kuchita masewera olimbitsa thupi pafupipafupi, kumathandizira kuti thupi likhale lolimba komanso kuwotcha mafuta ndi mafuta. Zochita zolimbitsa thupi (cardio) zitha kuthandizanso kuthana ndi mafuta owoneka m'mimba ().

Mphamvu imathandizanso. Kuchita masewera olimbitsa thupi pang'ono kapena pang'ono kumatha kuchepetsa mafuta am'mimba, poyerekeza ndi masewera olimbitsa thupi ochepa kapena olimbitsa thupi (,).

Kuphatikiza apo, muyenera kuchita masewera olimbitsa thupi nthawi zambiri ngati mukufuna kuchita bwino ().

Mwachitsanzo, chitani zolimbitsa thupi kwa mphindi 30, masiku asanu pa sabata, kapena cardio yolimba kwambiri kwa mphindi 20, masiku atatu pa sabata ().

Kusintha kwa minofu komwe kumachitika chifukwa cha masewera olimbitsa thupi kumalimbikitsanso kuwonongeka kwamafuta. Mwanjira ina, kuchuluka kwa minofu yomwe mumamanga, ndimenenso mumawonjezera mafuta ().

Kuphatikiza Mitundu Yambiri Yakulimbitsa Thupi Kungakhale Kothandiza

Kuchita masewera olimbitsa thupi kwambiri (HIIE) ndi njira ina yomwe yawonetsedwa kuti imachepetsa mafuta amthupi moyenera kuposa masewera olimbitsa thupi (,,,).

HIIE ndi mtundu wamaphunziro ophatikizira omwe amaphatikiza nthawi yayitali yochita masewera olimbitsa thupi kutsatiridwa ndi nthawi yayitali koma yocheperako ().

Zinthu za HIIE zomwe zimapangitsa kuti zizigwira bwino ntchito zimaphatikizapo kupondereza kudya komanso kuwotcha kwamafuta kwambiri mukamachita masewera olimbitsa thupi komanso mukatha ().

Kuphatikiza apo, kuphatikiza kukana kuphunzira ndi kuchita masewera olimbitsa thupi kwawonetsedwa kuti ndi kothandiza kuposa masewera olimbitsa thupi okha (,).

Ngakhale simukufuna kuchita maphunziro a HIIE kapena kukana, kafukufuku wasonyeza kuti kungoyenda mwachangu nthawi zonse kumathandizanso kuchepetsa mafuta am'mimba ndi mafuta athunthu (,).

Maphunziro a aerobic ndi HIIE amawotcha mafuta ndikufulumizitsa kagayidwe kanu. Kuphatikiza zolimbitsa thupi zolimbitsa thupi komanso kuphunzitsa kukana kumawoneka ngati kothandiza kwambiri.

Kusintha Zakudya Zanu Ndi Chinsinsi Chotaya Mafuta Amthupi

Mwina mwamvapo mawu akuti, "ABS amapangidwa kukhitchini, osati masewera olimbitsa thupi. ” Pali chowonadi ndi ichi, popeza chakudya chabwino ndikofunikira ngati mukufuna kutaya mafuta amthupi.

Pongoyambira, muchepetsani kudya zakudya zosinthidwa. Izi nthawi zambiri zimadzaza ndi shuga ndi madzi a chimanga a high-fructose.

Kudya shuga wambiri kumatha kunenepa komanso kukulitsa chiopsezo cha matenda amadzimadzi (,).

M'malo mwake, yang'anani kudya mapuloteni ambiri. Zakudya zamapuloteni apamwamba zalumikizidwa ndikudzaza kwakukulu komwe kumatha kutanthauzira kuchepa kwa kalori.

Kafukufuku wa amuna onenepa kwambiri ndi onenepa kwambiri adawonetsa kuti mapuloteni akamapanga 25% ya zomwe amadya kalori, kuwongolera chilakolako ndikumva kukhuta kumawonjezeka ndi 60% ().

Kuphatikiza apo, kudya kwa mapuloteni ozungulira 25-30% azakudya zanu zatsiku ndi tsiku kumatha kukulitsa kagayidwe kanu mpaka 100 calories patsiku (,,).

Kuchulukitsa kudya kwa fiber ndi njira ina yabwino yochepetsera thupi. Masamba omwe ali ndi michere yambiri amatha kuwathandiza kuti achepetse kunenepa. Amatha kukulitsa kukhuta ndikuchepetsa kudya kwa kalori pakapita nthawi (39,,).

Kuwongolera magawo ndi chida china chothandiza, popeza kuchepetsa kudya kwanu kwawonetsedwa kuti kukuthandizani kuchepa thupi (,).

Mukamadya zakudya zonse, michere yambiri, mapuloteni ambiri ndikuwongolera magawo anu, mumatha kuchepetsa zopatsa mphamvu.

Kupeza kuchepa kwa kalori kwakanthawi ndikofunikira kuti muchepetse kunenepa ndi mafuta amimba.

Kafukufuku akuwonetsa kuti anthu amatha kutaya mafuta am'mimba kudzera pakuchita masewera olimbitsa thupi mwamphamvu kapena mwamphamvu, bola akadakhala ndi vuto la caloric (,).

Zakudya zabwino ndizofunikira kutaya mafuta am'mimba. Idyani zakudya zochepa zomwe zakonzedwa, yang'anani magawo anu ndipo idyani zomanga thupi zambiri.

Momwe Mungatayikire Mafuta Ammimba Bwino

Umboni umawonetsa kuti sungataye mafuta am'mimba pogwiritsa ntchito abs yako wekha.

Pofuna kuchepa kwamafuta amthupi monse, gwiritsani ntchito masewera olimbitsa thupi a aerobic ndi masewera olimbitsa thupi, monga kukweza zolemera.

Kuphatikiza apo, idyani chakudya chopatsa thanzi chokhala ndi zomanga thupi zambiri, ulusi wazambiri ndi magawo - zonse zomwe zatsimikiziridwa kuti zimathandiza kuchepetsa mafuta amthupi.

Njirazi zidzakuthandizani kuwotcha mafuta, kufulumizitsa kagayidwe kanu ndikupangitsani kuti muchepetse mafuta. Izi pamapeto pake zimayambitsa kuchepa kwamafuta m'mimba ndikupatseni m'mimba mosalala.

3 Kusunthira Kulimbikitsa ABS