Kodi Pali Code Yabodza Yomwe Mungakwaniritsire Kufulumira Phukusi Lachisanu ndi Chimodzi?

Zamkati

• Kodi mapaketi sikisi ndi chiyani?
• Kuchepetsa thupi lanu mafuta
• Zomwe muyenera kuchita kuti mutuluke
• Kuchepetsa zopatsa mphamvu
• Lonjezerani kudya kwa mapuloteni
• Sankhani zolimbitsa thupi zolimbitsa thupi kwambiri
• Onjezani maphunziro okaniza
• 3 Kusunthira Kokulimbikitsa Kulimbitsa Abs
• Kutenga

Chidule

Kutulutsidwa, kutulutsidwa ndi utoto woyera wa anthu ambiri okonda masewera olimbitsa thupi. Amauza dziko lapansi kuti ndinu olimba komanso owonda komanso kuti lasagna ilibe mphamvu pa inu. Ndipo sizovuta kukwaniritsa.

Ochita masewera pambali, anthu ambiri amakhala ndi minofu yam'mimba yophimba mafuta. Ena mwa iwo ali pafupi ndi khungu (mafuta ochepetsa thupi). Zina mwazo zimakhala mkati mwa m'mimba momwemo (mafuta owoneka bwino).

Mukakhala ndi mafuta ochulukirapo, zimatenga nthawi yayitali kuti muwatsanulire ndikuwonetsera ma phukusi asanu ndi limodzi.

Kodi mapaketi sikisi ndi chiyani?

Minofu yayikulu m'mimba yomwe imayang'anira mawonekedwe ake otsuka ndi rectus abdominis. Ndi bulu wautali, wolimba wa ulusi womwe umafutukuka kuchokera kufupa la pubic mpaka pansi pa nthiti. Ili pa ziwalo zamkati ndi ntchito zake kuti zithandizire kuti ziwalozi zikhale m'malo mwake.

Ndi minofu yogawanika yokhala ndi theka lamanja ndi lamanzere lomwe limayendera limodzi. Hafu iliyonse imagawika m'magulu atatu ndi minofu yolumikizana. Magulu asanu ndi limodzi amtundu wolumikiziranawo ndi omwe amapatsa mimba "mawonekedwe asanu ndi limodzi".

Mosasamala kanthu momwe matumbo anu a rectus amatchulidwira bwino, ngati abisika pansi pa mafuta, mapaketi anu asanu ndi limodzi sadzawoneka.

Malinga ndi Harvard Health, pafupifupi 90% yamafuta amthupi ndi ochepa, kutanthauza kuti amangogona pakhungu. Ndi zinthu zonyasa zomwe zimapanga mimba yanu ndipo ndi mafuta amthupi omwe mutha kuwagwira ndi manja anu.

Pafupifupi 10% yamafuta ndimitundu yosiyanasiyana. Mafuta awa amakhala pansi pa khoma la m'mimba komanso m'malo omwe amatsegula matumbo ndi chiwindi.

Amatulutsa mahomoni ndi zinthu zina zomwe zimayambitsa kutupa kotsika, komwe kumakhudza kwambiri chitukuko cha zinthu monga matenda amtima, misala, ndi khansa zina.

Kuchita zolimbitsa thupi monga ma crunches ndikofunikira pakulimbitsa minofu yam'mimba, koma kutaya mafuta am'munsi ndi owoneka bwino ndiye gawo loyamba kuti mupeze abs yanu.

Malinga ndi American Council on Exercise (ACE), muyenera kutsitsa thupi lanu mafuta pafupifupi 14 mpaka 20% azimayi ndi 6 mpaka 13% ya amuna. Pamlingo womwe ACE imagwiritsa ntchito, izi zimadziwika kuti "othamanga" gulu.

Ngakhale zili choncho, anthu ena alibe chibadwa chofunikira cha ma paketi sikisi. Izi ndichifukwa choti atha kukhala ndi khungu lolimba komanso minofu yoyandikana ndi rectus abdominis, zomwe zimapangitsa kuti zikhale zovuta kuti abambo ang'ambe kuwonetsa.

Anthu ena amakhalanso ndi ma tendon osakanikirana kapena oyenda modutsa ma rectus abdominis, kuwapangitsa kuti asamawoneke ngati bolodi losamba.

Kuchepetsa thupi lanu mafuta

Kutsitsa kuchuluka kwamafuta anu kumatha kukhala njira yayitali komanso yovuta.

Kafukufuku wofalitsidwa mu magaziniyi akuti ku United States, azimayi pafupifupi 40 amakhala ndi mafuta amthupi ndipo amuna wamba amakhala ndi 28%. Amayi mwachibadwa amakhala ndi mafuta ochulukirapo kuposa amuna chifukwa cha hormone estrogen.

Amuna ndi akazi ambiri amayenera kutaya mafuta osachepera theka la matupi awo kuti awonetseke. American Council on Exercise yati 1% ya mafuta owonongeka mthupi pamwezi ndiwotetezeka komanso yotheka.

Popeza masamuwo, zitha kutenga mayi yemwe ali ndi mafuta ambiri mthupi pafupifupi miyezi 20 mpaka 26 kuti akwaniritse mafuta oyenera phukusi zisanu ndi chimodzi. Amuna wamba amafunika miyezi 15 mpaka 21.

Zomwe muyenera kuchita kuti mutuluke

Nkhani yabwino ndiyakuti muli ndi abs. Nkhani yoyipa ndiyakuti palibe njira yachangu komanso yosavuta yowafukulira. Kuchita masewera olimbitsa thupi m'mimba mwanu ndikulimbitsa thupi kumathandizira kulimbitsa ndikuwongolera.

Kuchepetsa zopatsa mphamvu

Dulani ma calories 500 kuchokera pa chakudya chanu cha tsiku ndi tsiku ngati mukufuna kutaya kilogalamu imodzi pa sabata.

Ngati mukuchita masewera olimbitsa thupi, mutha kuchepa ma calories ochepa. Ngati muwotcha zopatsa mphamvu 250 pogwira ntchito tsiku ndi tsiku, mungafunike kungochepetsa zopatsa mphamvu ndi 250.

Lonjezerani kudya kwa mapuloteni

Mukachepetsa thupi, mumakhalanso ndi minofu yowonda. Pofuna kusunga minofu, ndikofunika kudya mapuloteni okwanira, omwe amakhala olimba.

Ganizirani pafupifupi 1 mpaka 1.5 magalamu pa mapaundi awiri aliwonse omwe mumalemera.

Kafukufuku wina adafalitsa kuti poyesa kuchepa thupi, iwo omwe amadya mapuloteni opitilira 1.2 (1.5 mpaka 1.5 magalamu pa mapaundi a 2.2 a kulemera kwa thupi) adatha kusunga minofu yowonda ndikukweza thupi poyerekeza ndi omwe anadya mapuloteni ambiri (0.8 magalamu pa mapaundi 2.2).

Izi zimamasulira oposa 90 magalamu a mapuloteni - 30 magalamu pa chakudya, patsiku la munthu mapaundi 150.

Zakudya zamapuloteni zimaphatikizapo nkhuku, ng'ombe, nkhukundzi, nyemba, mtedza, ndi zinthu zina za mkaka monga yogurt wachi Greek.

Sankhani zolimbitsa thupi zolimbitsa thupi kwambiri

Zitsanzo za kulimbitsa thupi kwakanthawi kwambiri ndi monga:

• kuthamanga kwa masekondi 20 ndikutsatira kwa 40, ndikubwereza
• kupalasa njinga pamphindi yopitilira masekondi 8 ndikutsika pang'ono kwa masekondi 12

Malinga ndi kafukufuku wofalitsidwa mu, azimayi omwe amachita zolimbitsa njinga zamtunduwu kwa mphindi 20, katatu pa sabata, kwa masabata 15, amataya mafuta owonjezera thupi kuposa omwe amachita masewera olimbitsa thupi.

Onjezani maphunziro okaniza

Cardio kuphatikiza kukweza zolemera kumawoneka ngati chipolopolo chamatsenga pankhani yotaya mafuta.

Pakafukufuku wina wowona achinyamata onenepa kwambiri, omwe adachita cardio kugwira ntchito kwa mphindi 30 ndikulimbitsa mphamvu kwa mphindi 30, katatu pa sabata kwa chaka chimodzi, adataya mafuta ochulukirapo ndipo adazunguliza chiuno chawo kuposa omwe adangochita masewera olimbitsa thupi.

3 Kusunthira Kokulimbikitsa Kulimbitsa Abs

Kutenga

Palibe njira yachangu komanso yosavuta yochotsera ma paketi sikisi. Zimaphatikizapo kudziletsa komanso kudzipereka kuti azidyera, kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi, kuphatikiza maphunziro a mtima ndi mphamvu.

Koma ngakhale kuti njirayi imatha kukhala yayitali komanso kugwira ntchito molimbika, maphukusi asanu ndi limodzi ndi cholinga cholimbitsa thupi chomwe anthu omwe angadzipereke kuti athe kuchita.