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U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula! 
I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti 
I-Horoscope yemihla ngemihla: 13 Epreli 2021 
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Impilo Ukutya komzimba Ukutya Fitness oi-Neha Ghosh Ngu UNeha Ghosh Nge-30 ka-Agasti ka-2018 I-abs ye-Washboard okanye i-abs yeepakethe ezintandathu sisisu esicaba esibonisa i-abs yakho ye-chiselled, eyenza okungaphezulu kokukhulisa i-X factor yakho. UJennifer Lopez ungomnye wabantu abadumileyo baseHollywood abahombise i-washboard abs yakhe kamnandi, ekwenza umonele.
Ukuzivocavoca akwenzayo ukugcina iipakethe ezithandathu ezikhangayo zi-side-plank oblique crunches ezibizwa ngokuba yi-side-plank oblique twists okanye i-forearm side-plank twists. Kodwa, kukho umsebenzi ongaphezulu kwesinye oya ekufezekiseni ibhodi yokuhlamba ebonakalayo.
Makhe sijonge kwimithambo yokufumana i-washboard abs okanye i-abs yeepakethe ezintandathu.
1. Crunches
Umsebenzi wokuqhekeka ugqibelele ukomeleza isiseko sakho njengoko ujolise ekusebenzeni kwinqanaba lembindi lesisu sakho.
Indlela yokwenza:
- Lala ngomqolo kwaye iinyawo zakho zithi tyaba emhlabeni.
- Beka izandla zakho ngapha nangapha kwentloko yakho ukuxhasa ubunzima bayo.
- Ngoku ngokucothayo, phakamisa umzimba wakho ongaphezulu ngokuthi ubambe isisu sakho kwaye ukhuphe.
- Tsala umoya uye phantsi.
- Phinda oku kwiiseti ezi-2-3.
2. IPlanga
Umsebenzi weplank womeleza izihlunu ezingundoqo, unciphisa ukuphuma kwesisu kwaye usebenze kwi-abs, izihlunu zangaphakathi nezangaphandle, isisu esijikelezayo, iingalo, amagxa, umqolo kunye nemisipha yenyonga.
Indlela yokwenza:
- Guqa phantsi ubeke iintende zakho phambi kwakho.
- Gobela phantsi uze ubeke iingalo zakho phantsi phantsi kwaye wandise imilenze yakho ngasemva.
- Bamba esi sikhundla imizuzwana eli-10 ukuya kwengama-20.
- Phinda oku kathathu.
3. Ukuhlala phantsi
Ukuhlala-phezulu ngomnye umthambo wabasetyhini ukufumana iipakethi ezintandathu. Ukuhlala kusebenza kwimisipha yesisu kunye nezihlunu zangaphandle.
Indlela yokwenza:
- Lala ngomqolo kwaye uguqise amadolo akho ndawonye kwi-engile yeedigri ezingama-90 kwaye iinyawo zakho zithi tyaba emhlabeni.
- Beka izandla zakho entloko.
- Cothisa, phakamisa intloko kunye namagxa ukuze ugcine isisu sisebenza.
- Hlala kule ndawo umzuzwana kwaye ubuye umva.
- Phinda oku kwiiseti ezi-2-3.
4. Ukuxhoma u-Ab Curl
Omnye umthambo wabasetyhini ukwenza ithoni yabo ye-abs, esebenza kwimisipha esezantsi esiswini, ngaphakathi kunye nezihlunu ezinqamlezileyo.
Indlela yokwenza:
- Bamba ukubamba kwakho kwibar yokutsala kwaye uvumele imilenze yakho ijinga.
- Gobisa amadolo akho, kwaye utsale imilenze yakho uye esifubeni sakho uze uphefumle ngaxeshanye.
- Tsala umphefumlo njengoko uthoba imilenze yakho kancinci uze uzibuyise.
- Yenza iiseti ezi-2 zokuphindaphinda ezili-10.
5. Xoka Umlenze Phakamisa
Ukuzivocavoca kunceda ekuphuhliseni izihlunu zesisu zakho ezibalulekileyo njengoko ezi zihlunu zizinzisa umzimba wakho ngexesha lokuhamba kwaye zinokukunceda ugcine ulungelelwano.
Indlela yokwenza:
- Lala ngomqolo iintende zakho zijonge phantsi.
- Phakamisa imilenze yakho kancinci kwi-angle ye-90 degrees kwaye uyigcine ngokuthe ngqo imizuzwana embalwa.
- Emva koko yehlisa imilenze yakho ubuye ezantsi kancinci.
- Yenza iiseti ezi-2-3.
6. Ibhinqa eligqibeleleyo
Ngumthambo ophakathi owomeleza umva wakho ophantsi kunye nezihlunu ezingundoqo.
Indlela yokwenza:
- Thetha ngobuso phantsi.
- Gcina imilenze yakho yandisiwe kwaye iinzwane kufuneka zikhombe phambili, izandla zakho zoluliwe ngaphambili.
- Phakamisa izandla kunye nemilenze ngokungathi uyabhabha kwaye ubambe ukuma kwemizuzwana emi-5 emva koko ukhulule.
- Yenza iiseti ezi-2 zokuphindaphinda ezili-10.
7. Icala leplanga le-Oblique Crunches
Ukuzivocavoca kusebenza yonke ingundoqo ngelixa ujolise kwiimisipha zakho zangaphakathi nangaphandle.
Indlela yokwenza:
- Lala phantsi kwaye ujike kancinci usiya kwicala okhululeke kulo.
- Kancinci phakamisa umphambili wakho ukuxhasa umzimba wakho kwaye ubeke esinye isandla phezu kwentloko yakho.
- Bamba le ndawo yeplanda esecaleni kwaye wolule imilenze ngqo.
- Zisa ingqiniba yakho yasekunene kwisisu sakho emva koko ubuye.
- Yenza i-15 reps kwicala ngalinye kathathu ngeveki.
Ukongeza kwimithambo ekhankanywe apha ngasentla, ezi ngcebiso zokutya ziya kukunceda ufumane iipakethi ezi-6 ezifanelekileyo.
1. Nciphisa Ipesenti yomzimba Wakho
Kuya kufuneka ugcine amanqatha omzimba wakho phakathi kwe-16 kunye ne-19 pesenti ukufumana ibhodi yokuhlamba. Ungayinciphisa ipesenti yamafutha omzimba ngokunciphisa ukuthathwa kweekhalori ezingamanzi, ukutya amanqatha asempilweni, ukusela iglasi yamanzi ngesidlo ngasinye, ukwenza uqeqesho lwe-cardio kunye noqeqesho lwamandla njalo njalo.
2. Layisha phezulu kwiProteni e-Lean
Sebenzisa iiprotheyini ezingacacanga ezinjengebisi lenkukhu, amakhowa, iilentile, intlanzi, iimbotyi, isoya, njl njl, ukunika izihlunu zakho isondlo esifunayo. Iprotheni engqingqwa ikwayindlela entle yokulungisa nokwakha izihlunu.
3. Ukulinganiswa okugqibeleleyo kweProteni, iiCarbs kunye namafutha
Ukufumana iipakethi ezintandathu ab, kufuneka kwakhona kugxilwe kumgangatho ogqibeleleyo weeproteni, amafutha kunye neecarbohydrate. Iiprotein kufuneka zikwimo yeprotein engatyebanga (25% ukuya kuma-35%), icarbohydrate ngohlobo lwefayibha yokutya (40% -60%) kunye namafutha ngohlobo lwamafutha asempilweni (15% -25%).
Yabelana eli nqaku!
