I-8 elula kunye ne-Crunches esebenzayo yokuPhulukana neBelly Fat

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Ukunqongophala kokuzilolonga kunye nendlela yokuphila yentlabathi, kunye neminye imiba eyahlukeneyo inegalelo kuphuhliso lwamafutha emzimbeni wakho, ngakumbi kwisisu sakho. Ngokwezifundo nganye, ukutyeba okungaphaya kwesisu kuthathwa njengokuyingozi ngaphezu kokutyeba kakhulu. La mafutha aneenkani akulula ukuwasusa. Izifundo zityhila ukuba amanqatha esisu angonyusa umngcipheko wohlobo lweswekile 2, isifo sentliziyo, ukubetha, uxinzelelo lwegazi kunye nomhlaza.

Intlonipho ebizwa ngokuba 'kukuphatha ngothando', amanqatha esisu aqhele ukuqikelelwa ngokulinganisa umjikelezo onqeni lwakho. Imilinganiselo engaphezulu kweesentimitha ezingama-40 (i-102 cm) emadodeni kunye nee-intshi ezingama-35 (88 cm) kwabasetyhini yaziwa ngokuba kukutyeba kwesisu. Ukuphulukana namanqatha esisu kunezibonelelo ezintle kwimpilo yakho kwaye kunokukunceda uphile ixesha elide. Nangona zininzi iindlela zokuphulukana namanqatha, zimbalwa kuphela ezisebenza kumanqatha esisu ^{[1] [Mbini]} .

Nazi ezinye zezona ndlela zisebenzayo, ezenzelwe ukuxhasa inzululwazi ezinokunceda ukunciphisa amanqatha esisu ^[3] . Siza kuphonononga iintlobo ezahlukeneyo zeecrunches eziluncedo ukulungiselela injongo. Thatha ujongo.

Crunches zokulahlekelwa ngamanqatha eBelly

Amanqatha e-Belly aqukethe amanqatha angaphantsi alala phantsi kolusu kunye ne-visceral fat, ekhoyo ngaphakathi embokweni kwaye ijikeleze amalungu akho angaphakathi. Amafutha e-visceral akhupha iikhompawundi ezonyusa ukudumba kwaye zinegalelo kumngcipheko ophezulu wezifo, kubandakanya iimeko zentliziyo, uhlobo lweswekile 2 kunye neminye imihlaza.

Amafutha e-Belly, enyanisweni, yindawo yokugcina i-calories ezingaphezulu. Kwaye amanqatha agcinwa kwiiseli ezinamanqatha ngohlobo lwe-triglycerides etshiswayo xa usenza imisebenzi yomzimba. Kwaye xa utshisa iikhalori ezaneleyo kwaye ungazitshintshi, uya kuphulukana nefayile ye- isisu esityebileyo .

Ngokwenza crunches, kunye nokutya okusempilweni kunye neminye imisebenzi ebonakalayo, ungawasusa la mafutha agqithisileyo kunye nongafunekiyo aqokelelwe esinqeni sakho. Siqokelele ii-crunches ezifanelekileyo ezinokunceda ukutshisa amanye ala mafutha esisu.

1. Crunch rhoqo

Esisiseko okanye crunch rhoqo lolunye lweendlela eziqhelekileyo zokuzilolonga esiswini kwaye yinxalenye esebenzayo yenkqubo yoqeqesho lokomelela. Kuya kufuneka unike ingqalelo kwifom yakho xa usenza iicrunches, ngakumbi ukuba uneengxaki ezisezantsi nasemva kwentamo.

Kwenziwa kanjani

• Lala ngomqolo kumatshini wokuzilolonga.
• Tyala iinyawo zakho emhlabeni, ububanzi benyonga buhlukane.
• Gobisa amadolo akho uze ubeke iingalo zakho esifubeni sakho.
• Yenza ikhontrakthi kwi-abs yakho kwaye uphefumle.
• Exhale kwaye uphakamise umzimba wakho ongasentla, ugcine intloko nentamo yakho ikhululekile.
• Faka kwaye ubuyele kwindawo yokuqala.

2. Ukujija ukuwa

Olu hlobo lokuzivocavoca alusebenzi nje kwizisu zakho ezisentla nezisezantsi kodwa lusebenza nakwizihlunu ze-oblique zesisu. Inkqubo ye- ukujija okujijekileyo isebenza kwimisipha kwicala lesisu sakho.

Kwenziwa kanjani

• Thetha phantsi kumgangatho womqolo emqolo wakho, ngamadolo kwi-angle ye-90 degree.
• Beka izandla zakho ngasemva kwentloko okanye esifubeni (Abaqalayo mabazibeke esifubeni).
• Gobisa i-torso yakho emadolweni, uphakamise amagxalaba emhlabeni.
• Xa ugoba, jika ukuze ingqiniba enye ikhombe emadolweni.
• Bamba indawo egobile kwaye unike imisipha esiswini imizuzwana emi-2.
• Phinda kwelinye icala.

3. Ukuwa kwebhayisikile

Esinye sezibonelelo eziphambili zomzimba ze crunches zebhayisekile kubandakanya ukunciphisa umzimba. Ukuhlala usenza olu hlobo lokuzilolonga kwimisipha, amandla, amandla kunye namandla. Isindululo kunye nokuhamba okubandakanyekileyo kuqweqwe lweebhayisikile nako kunceda ekufumaneni isisu esicabaleleyo nesineethoni ngokususa umaleko ongeyomfuneko wamanqatha akwenze ujongeke ulusizi.

Kwenziwa kanjani

• Qala ngokulala phantsi, umqolo wakho ongezantsi ucinezele phantsi kwaye intloko kunye namagxa aphakanyiswe ngaphezulu kuwo.
• Beka izandla zakho kancinci emacaleni entloko yakho ungadibanisi iminwe yakho ngasemva (ulumke ungakhathazi intloko ngezandla zakho).
• Yolula umlenze wakho wasekunene uye kwi-angle ye-45-degree ukuya emhlabeni ngelixa ujika umzimba wakho wangasekhohlo, uzisa ingqiniba yakho yasekunene ngakwidolo lasekhohlo.
• Ngoku tshintsha amacala wenze intshukumo efanayo kwelinye icala.

4. Qhawula kabini

Xa yenziwe ngokuchanekileyo, ifayile ye- crunch kabini izakuzibandakanya ngokufanelekileyo izihlunu ezingaphezulu kunokwenza nokuba isisu esiswini sisodwa. Le ntshukumo-in-nye iya kujolisa kwi-oblique yakho, i-hip flexors, kunye ne-rectus abdominis (ekwabizwa ngokuba yimisipha emithandathu).

Kwenziwa kanjani

• Lala ngomqolo ngezandla emva kwentloko kunye namadolo agobe kancinci.
• Gweba i-abs yakho ephezulu, ngokuphakamisa intloko kunye namagxa akho kwimilenze yakho.
• Kwangelo xesha, phakamisa kancinci kwaye ugoqe amadolo phezulu, usingise esifubeni sakho.
• Exhale njengoko ugoba amalungu omzimba wakho, emva koko uphefumle njengoko ubuyela kwindawo yokuqala.

5. nkqo Umlenze Crunch

Eyona njongo iphambili yalo msebenzi, njengee-crunches zakudala, kukomeleza kunye neethoni izihlunu zesisu . Kukwaluncedo ngokulinganayo ekususeni amanqatha esisu sakho kwaye ayifuni ukusetyenziswa kwaso nasiphi na isixhobo esinzima okanye esibizayo. Imilenze yomlenze nkqo yomeleza imisipha esezantsi kunye nezihlunu eziphezulu zesisu.

Kwenziwa kanjani

• Lala ngomqolo emethini kwaye ubeke izandla zakho ezisongwe emva kwentamo yakho.
• Yiza nemilenze yakho phezulu, uyolule ngokungagungqi emgangathweni ngamadolo agobe kancinci kwaye ugcine umqolo wakho uthe tyaba.
• Yenza ikhontrakthi kwi-abs yakho xa ulungiselela ukuphakanyiswa.
• Emva koko, qalisa ngokucothisa umzimba wakho ongasentla, uphakamise amagxa akho emgangathweni kwaye ukhuphele kwisindululo esinyukayo.
• Gcina imilenze yakho ithe nkqo kwaye ijonge phezulu sukuyivumela ukuba ijikeleze okanye uluhlu kwelinye icala.
• Qhubeka ujikeleze umzimba wakho phezulu usebenzisa izihlunu zakho ezingundoqo.
• Xa amagxa akho egxothiwe engekho emgangathweni, nqumama kwaye ubambe indawo okomzuzwana okanye emibini.
• Qalisa ukuthoba umzimba ongaphezulu ngokungatyibiliki ngokucothayo.
• Tsala umoya kwisandi esisezantsi.
• Phinda iiseti ezili-12 ukuya kwezi-16.

6. Ukuqhekeka kwe-Oblique

Oku umthambo yenza udonga lwesisu kunye ne-oblique (izihlunu ezibekwe emacaleni esisu) kwaye inceda ukukrola isinqe. Lo msebenzi womeleza umqolo, uqinisa undoqo, uthinte i-abs, kwaye uphucule ukulinganisela kunye nokuguquguquka.

Kwenziwa kanjani

• Qala ngokulala ngecala, ngaphambili, uguqe ngamadolo.
• Buyela umva kancinci kwi-glute yakho, njengokuhlala kwakho epokothweni yangasemva yeejini zakho eziluhlaza kwaye uphakamise imilenze iisentimitha ezimbalwa emethini.
• Zisa isandla saphezulu emva kwentloko ukuze ingqiniba nayo igobe.
• Phakamisa imilenze uzisa amadolo akho engqinibeni yakho ngaxeshanye ubambe ingqiniba yakho ngasedolweni.
• Cinezela isinqe sakho ngelifti nganye.
• Yenza inani elifunwayo lokuphindaphinda kunye nokutshintsha amacala.

7. Waphakamisa Umlenze Crunch

Kukhululwe crunches ziluncedo kakhulu xa uzenza kancinane. Iyenziwa xa ilele phantsi okanye ixhonywe kwi-chin-up bar okanye kwi-curve bar. Nganye ikunika izibonelelo ezahlukeneyo, kodwa lonke uncedo lonyusa amandla kunye nenkcazo oyibonayo kwimisipha yakho esezantsi esiswini. Ukuphakanyiswa kwemilenze ephakanyisiweyo kunzima kakhulu kwaye kunokuthatha iinyanga ezininzi nokuphindaphinda ngaphambi kokuba uqale ubone iziphumo.

Kwenziwa kanjani

• Thetha ngomqolo unqeni kunye namadolo agobe kwii-90 degrees.
• Amathanga akho kufuneka abe ngokungqinelana nomgangatho.
• Songa iingalo zakho uze uzibeke esifubeni.
• Ikhontrakthi yesisu sakho ukuze umqolo wakho osezantsi ugaleleke phantsi.
• Emva koko, phakamisa kancinci umqolo wakho wangasentla kunye namagxa asemgangathweni ngelixa ugcina iingalo zakho zisondele esifubeni sakho.
• Hlanganisa intambo yakho kwi-pelvis yakho (indawo esezantsi yomzimba womntu phakathi kwesisu namathanga) kwaye uzame ukufikelela kumathanga akho ngengqiniba zakho.
• Nje ukuba uqhekeze kangangoko unakho, bamba indawo yesibini okanye ezimbini.
• Emva koko chu ukubuyela kwindawo yokuqala.

8. Ukubuyela umva Crunch

Enye yezinto ezisisiseko ukomeleza umthambo , ukuguqula ii-crunches kunceda ukuphucula uzinzo kuwo wonke umqolo ongezantsi, isinqe kunye nomqolo. Eyona njongo iphambili yalo msebenzi kukubonelela ngemisipha yakho esezantsi ngamandla kunye nokuguquguquka.

Kwenziwa kanjani

• Lala phantsi phantsi kwindawo yesiqhelo, iinyawo zakho zigobe emadolweni nasezandleni phantsi kwentloko yakho okanye uzolule emacaleni akho.
• Cinezela umva wakho osezantsi emgangathweni kwaye uphakamise iinyawo zakho emhlabeni.
• Gcina amadolo akho kunye, ugobe kwi-angle-degree-90.
• Sebenzisa undoqo wakho (i-midsection ebandakanya yonke imisipha yakho kuloo ndawo kubandakanya umphambili, umva kunye namacala), tsala amadolo akho esifubeni sakho.
• Buyela kwindawo yokuqala ngaphandle kokuchukumisa umgangatho ngeenyawo zakho.

Phawula Ukuqala inkqubo entsha yomthambo kunokuba ngumceli mngeni. Ke ngoko, kubalulekile ukuba ufumane isikhokelo kumqeqeshi okanye kwingcali ngaphambi kokuzibandakanya kwesiqhelo.

Kwinqaku lokugqibela…

Zininzi iintlobo ezahlukeneyo zomzimba onokukhetha kuzo. Fumana ezimbalwa ezisebenzela wena kwaye uqiniseke ngokudibanisa phakathi kwezinye ezahlukeneyo. Injongo kukuqala kancinci kwaye uvumele umzimba wakho ukuba uqhelane nesiqhelo. Akukho sibonelelo sokungxama njengoko ukusebenzisa umzimba wakho kunokubangela iziphumo ezibi.

Ngaphandle kwale mithambo sele ikhankanyiwe, kuya kufuneka uthathe ukutya okusempilweni kunye nokuzilolonga ngentliziyo ukufezekisa injongo yakho.

1. [1]ILilly, R. (2018). Iiprobiotic kunye nokwehla kobunzima.
2. [Mbini]Imvana, T. (2018). Ukuphononongwa kweBelly Flat: Indlela yokuLahla iBelly Fat.
3. [3]ILadon, J. (2017). Umsebenzi oPhezulu osilelayo kule Veki: Ukuqunjelwa okuDumbileyo Ku…. AMANDLA, 30 (2018).

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