Ngaba ukhe wavuka namhlanje ukuze ubone umaleko omncinci owongezelelweyo wamafutha esisu ofuna ukuwalahla ngokukhawuleza ngokwenza umthambo? Ixesha leziyunguma sele liqhube iiveki ngoku, kwaye ngokungathandabuzekiyo sonke siye sazonwabisa ngokutya kwethu esikuthandayo, nokuba ziilekese okanye izidlo ezityiwayo, sizithembisa ukuba siza kubetha ejimini kungekudala! ‘Kungekudala’ kuthatha ixesha elide ukufika, okanye ayifiki kwaphela. Ngaba sele ifikile kuwe? Ycinge! Ngaba uyafuna ukungena kule lokhwe intle uchithe yonke imali oyigcinele unyaka omtsha? Ke ngoku lixesha lokuba uzimisele kwaye uqalise ukwenza umthambo nciphisa amafutha esiswini !
Ayisiyondlela okhangeleka ngayo kuphela, ikwamalunga nokuba sempilweni. Ngokungathandabuzekiyo udinga inguqu encinci yendlela yokuphila ukuze uphulukane ne-flab ejikeleze isisu sakho, kunye nokubandakanya umthambo ochanekileyo wokulwa nalo linyathelo eliyimfuneko. Sikubonisa eyona mithambo ifanelekileyo ekufuneka uyijikelezise kwindlela yakho. Sebenzela ekubeni ube sempilweni kwaye ulungele wena! Yiba nzulu, kwaye uqale ukuzilolonga ukuze ulahlekelwe ngamafutha esiswini !
Nye. Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Crunches
Mbini. Ukuzivocavoca ukunciphisa i-Belly Fat kunye ne-Twist Crunches
3. Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Side Crunches
Isine. Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Reverse Crunches
5. I-Belly Fat Exercise-I-Vertical Leg Crunch
6. I-Belly Fat Exercise-I-Bicycle Exercise
7. I-Belly Fat Exercise-Lunge Twist
8. Ukuzilolonga kwaManqatha eBelly-Ivacuum yesisu
9. Ii-FAQ ngelixa uSebenzisa ukuNcitshiswa kwe-Belly Fat
Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Crunches
Eyona ndlela ingcono yokujongana nala manqatha amancinci angaphaya kwesisu, ngaphandle kwamathandabuzo, kukungqubeka. Iingcali zithi ikwinqanaba eliphezulu phakathi kwemithambo yokutshisa amanqatha kwaye kufuneka uzibandakanye ezi zinto kwimithambo yakho. isethi yemithambo .
Indlela yokwenza i-crunches?
Kuya kufuneka ulale phantsi phantsi (unako lala phantsi kwi-yoga imat okanye nayiphi na enye i-mat). Goba amadolo akho iinyawo zakho zithe tyaba phantsi. Iinyawo zakho kufuneka zibe hip-width ngaphandle. Emva koko kufuneka uphakamise izandla zakho kwaye uzithathe emva kwentloko yakho, nentloko yakho ezintendeni zakho okanye izithupha zakho emva kweendlebe zakho. Musa ukudibanisa iminwe yakho. Ngoku, phefumlela ngokunzulu kule ndawo. Phakamisa kancinci i-torso yakho ephezulu emgangathweni, ukhuphe umoya ngelo xesha. Phakamisa i-torso yakho kangangoko unako ngaphandle kokutshintsha indawo yeyiphi enye inxalenye yomzimba, uze ubuyele kwindawo yokulala, uphefumle xa ubuyela phantsi. Unokuphefumla xa uphakamisa i-torso yakho kwakhona. Zama ukugcina umgama wee-intshi ezintathu phakathi kwesifuba sakho kunye nesilevini ukuze ungagxininisi intamo yakho. I ingqwalasela kufuneka ibe sesisu , ingekuko nje ukunyuswa.Abaqalayo kufuneka bazame ukwenza ii-crunches ezili-10 ngeseti nganye, kwaye benze ubuncinane iiseti ezimbini okanye ezintathu ngosuku.
Yintoni omawuyiphephe: Ukutyumza phezulu kakhulu. Gxininisa endaweni yokuzisa iimbambo zakho kuwe icici lesibhono , ngaloo ndlela uya kuwuphakamisa umzimba wakho kuphela ngee-intshi ezimbalwa. Zama kangangoko unako, uze ubuyele ezantsi kwakhona. Oku kuya kujolisa kwi amafutha ajikeleze isisu .
Ingcebiso: Unokwenza oku ngesandla sakho uwele esifubeni sakho.
Ukuzivocavoca ukunciphisa i-Belly Fat kunye ne-Twist Crunches
I-crunch eqhelekileyo ineenguqu ezininzi kunye neenguqu, zonke ezinceda ngokukodwa yenzelwe ukunciphisa amanqatha esiswini . Kufuneka uthathe iiveki ezimbalwa ukuze uqhelane ne crunches ezisisiseko kwaye emva koko uqhubele phambili kwezinye iinguqulelo ezisebenza ngakumbi kwaye zijolise kwiziphumo. Eyokuqala phakathi kwezi yi-twist crunch.
Uyenza njani i-twist crunch?
Kufuneka ulale ngomqolo kwindawo enzima (i-mat phantsi) kwaye ugobe imilenze yakho ngeenyawo zakho phantsi. Ukuma kwezandla zakho kufana ne-crunches, phantsi kwentloko yakho. Ngoku kuza umahluko, endaweni yokuphakamisa i-torso yakho, phakamisa igxalaba lakho lasekunene ngasekhohlo, unciphise intshukumo yegxalaba lasekhohlo. Phinda isenzo kwelinye icala-ukuphakamisa ihlombe lakho lasekhohlo phezu kwasekunene kwakho. Lo ngumjikelo omnye opheleleyo. Kwakhona, kubaqalayo, ii-crunches ezili-10 kwiseti nganye ziyasebenza, kwaye uzame ukufezekisa iiseti ezimbini ukuya kwezintathu ubuncinane.Yintoni omawuyiphephe: Musa ukubamba umoya wakho. Ukuba ukhupha umoya xa unyuka, uya kuphefumlela ngokuzenzekelayo xa uhla. Kuya kufuneka uqiniseke ukuba awuwuvimbi umzimba wakho ioksijini kwaye uhambisa umoya wakho.
Ingcebiso: Sebenzisa isisu sakho kunye nesinqe sakho kuphela ukukuphakamisa ngcono ukolule kwisisu .
Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Side Crunches
Enye yezinye iinguqu ze-crunch ezincedayo ulahlekelwe yiflab malunga nesisu, i-crunch side igxininisa ngakumbi kwiimisipha zecala.
Indlela yokwenza i-crunch yecala?
Zibekele i-twist crunch, onke amalungu omzimba akwindawo efanayo ne-twist crunch. Emva koko, xa usenza i-crunch, jika imilenze yakho kwicala elifanayo namagxa akho.Abaqalayo kufuneka bajolise kwiiseti ezimbini ukuya kwezintathu zee-crunches zecala, kunye nokuphindaphinda kwe-10 kwisethi nganye.
Yintoni omawuyiphephe: Musa ukungxama, kwaye qinisekisa ukuba iintshukumo zakho ziyacotha kwaye azinzile. I-midsection iya kuba buhlungu ukuba wenza i-crunches ngokukhawuleza.
Ingcebiso: Yiba nendawo ekugxilwe kuyo xa usenza i-crunches ukuze ugcine umgama phakathi kwesilevu sakho kunye nesifuba.
Ukuzivocavoca Ukunciphisa i-Belly Fat kunye ne-Reverse Crunches
I-reverse crunch isetyenziswa kwizisu ezinqamlezayo, esona sihlunu sinzulu esiswini. Yenye yezona ntshukumo zisebenzayo ukuya ulahlekelwe ngamafutha esiswini , ingakumbi kubafazi. Ungaqhubela phambili ukubuyisela umva i-crunches emva kweeveki ezimbalwa zokukhululeka kunye nezinye iinguqulelo.
Uyenza njani i-reverse crunch?
Lala phantsi kwindawo yokuqhafaza, kwaye ngaphambi kokuba wenze i-crunch, phakamisa imilenze yakho emoyeni-izithende zakho zingaba phezulu emoyeni okanye ezinqeni zakho. Exhale njengoko uphakamisa i-torso yakho, kwaye uzise amathanga akho esifubeni sakho. Qinisekisa ukuba isilevu sakho siphumile esifubeni sakho. Unako kwakhona ukuzisa impumlo yakho emadolweni.Yintoni omawuyiphephe: Musa ukuzisa iingqiniba zakho kwiikepusi zakho zamadolo. Zama kwaye ugweme ukutsala umzantsi wakho ukusuka emgangathweni xa usenza i-crunch.
Ingcebiso: Ungawela amaqatha akho ukuba ufuna xa uphakamisa imilenze yakho phezulu.
I-Belly Fat Exercise-I-Vertical Leg Crunch
Le yeyona mveliso iluncedo kakhulu yomeleza undoqo ngokunjalo ngelixa usebenza imisipha ejikeleze isisu. Yinto enkulu umthambo ukuze ulahlekelwe ngamafutha esiswini . Iyasebenza nakwizihlunu ezisezantsi. Isikhundla sale crunch siphucula ukuqina komthambo, ke kulungile ukuqhubela phambili emva kokuba ukhululekile kunye ne-crunch esisiseko.
Indlela yokwenza umlenze othe nkqo uqhekeza?
Qhubeka, lala phantsi kwi-mat yakho kwaye wandise imilenze yakho phezulu emoyeni de iinyawo zakho zijongane nesilingi. Imilenze yakho kufuneka ithe tye kangangoko, ngokusisiseko perpendicular ukuya emgangathweni. Beka izandla zakho emva kwentloko yakho, izintende zakho zithe tye okanye izithupha zakho emva kweendlebe zakho. Phakamisa i-torso yakho kangangoko unako, gcina umgama wee-intshi ezimbalwa phakathi kwesilevu sakho nesifuba. Exhale xa uphakamisa i-torso yakho kwaye uphefumle xa ubuyela ezantsi. Phefulela ngaphakathi kwaye uphakamise umzimba ongaphezulu ukuya kwi-pelvis. Phefumla ngaphandle kancinci. Yenza malunga ne-10-12 i-crunches kwiiseti ezimbini ukuya kwezintathu. Jonga le vidiyo ingentla malunga nendlela yokwenza imilenze emi nkqo.Yintoni omawuyiphephe: Musa ukuvala amadolo akho xa uphakamisa umzimba wakho ophezulu kwi-pelvis, kuya kubangela ubunzima.
Ingcebiso: Le crunch ingenziwa kwakhona ngamaqatha akho awela, ugcine imilenze yakho nkqo kwaye ijonge kwisilingi.
I-Belly Fat Exercise-I-Bicycle Exercise
Nangona igama licebisa ukuba udinga ibhayisekile kule nto ukunciphisa amanqatha esiswini zilolongeni, musani ukuba nexhala. Unokwenza ngokufanelekileyo nangaphandle kwebhayisekile. Ukuba unako ukufikelela kumjikelo, nangona kunjalo, qhubeka ngqo kwaye uchithe ubuncinci bemizuzu engama-20 ukuya kwengama-25 kuwo ngosuku.
Ungawenza njani umthambo webhayisekile?
Kufuneka ulale kwi-mat yakho kwaye ugcine izandla zakho emacaleni okanye emva kwentloko yakho njengoko usenza kwi-crunches. Phakamisa yomibini imilenze yakho kakhulu emhlabeni kwaye uyigobe emadolweni. Ngoku, phinda ukunyakaza kwemilenze ngokungathi ubunjalo ukukhwela ibhayisekile . Ukuqala, sondeza idolo lakho lasekunene esifubeni sakho ngelixa uthatha umlenze wasekhohlo ngqo. Emva koko, ngelixa uthatha umlenze wasekunene ngqo, sondeza idolo lasekhohlo esifubeni sakho. Phinda amaxesha ali-10 ukuya kwali-12 kwiseti nganye kwaye ubuncinane iiseti ezintathu ngexesha.Yintoni omawuyiphephe: Musa ukutsala intamo yakho kwaye uqinisekise ukuba ugcine umqolo wakho uphantsi.
Ingcebiso: Yenza lo msebenzi ube yinxalenye kuphela yeovaloli enkulu ukwehla kobunzima besiqhelo ngee-crunches kunye nezinye imithambo ye-cardio yokulahlekelwa ngamafutha esiswini . Jonga le vidiyo ukuze uqonde iintshukumo.
I-Belly Fat Exercise-Lunge Twist
Indlela yokwenza i-lunge twist?
Kufuneka ume kunye nemilenze yakho ububanzi be-hip-width ngaphandle. Amadolo akho kufuneka agobe kancinci. Ngoku, shiya izandla zakho zombini phambi kwakho, uqinisekise ukuba zihambelana namagxa akho kwaye uzigcine zihambelana nomhlaba. Ngena kwindawo yokuma unyawo lwakho lwasekhohlo lubheke phambili. Ngoku, jija umzimba wakho ongaphezulu ngasekhohlo kunye ne-torso yakho. Emva koko, zama ukufikelela kwiingalo zakho ezoluliweyo kwicala lakho lasekhohlo. Cinga ngokukhomba ekhohlo kweyakho icici lesibhono . Shenxisa iingalo zakho kancinci uye embindini kwaye unyathele phambili ngonyawo oluchaseneyo kwaye ujije kwelinye icala. Ungasebenzisa amanyathelo ali-10 kwiseti nganye kwaye wenze iiseti ezimbini kwinqanaba labaqalayo.Yintoni omawuyiphephe: Musa ukujija idolo lakho okanye ugobe umqolo wakho phambili. Umqolo kufuneka ugcinwe uthe tye.
Ingcebiso: Nje ukuba usakhe ukunyamezelana nalo msebenzi, unokuwenza ngokubamba ubunzima (njengebhola yeyeza) ezandleni zakho.
Ukuzilolonga kwaManqatha eBelly-Ivacuum yesisu
Umthambo wokufunxa isisu unefuthe eliphantsi, kwaye ugxininisa kakhulu ekuphefumleni kwakho kunokunyusa izinga lentliziyo yakho. Yinto enkulu ubuchule bokulahlekelwa ngamafutha esiswini kwaye isetyenziswa kwiindlela ezahlukeneyo zoqeqesho. Isebenza ngamandla ukuqeqesha izihlunu zesisu kunye nokuphucula ukuma.
Indlela yokwenza i-vacuum yesisu?
Yi ngokufanelekileyo ukolula ukuma. Ukwenza i-vacuum yesisu, yima ngokuthe tye phantsi, kwaye ubeke izandla zakho ezinqeni zakho. Ngoku, wukhuphele ngaphandle wonke umoya, kangangoko unako. Ngokufanelekileyo, kufuneka uzive ukuba akukho moya emiphungeni yakho. Emva koko, wandise isifuba sakho, kwaye uthathe isisu sakho ngokusemandleni kwaye ubambe. Zama ukucinga ukuba ubuya kwenza ntoni xa ufuna inkaba yakho ibambe umqolo wakho, wenze intshukumo. Zama ukubamba imizuzwana engama-20 (okanye ngaphezulu) ukuba ungumqali, kwaye ukhulule. Leyo sisishunqulelo esinye. Phinda amaxesha ali-10 kwiseti enye.Yintoni omawuyiphephe: Oku umthambo kufuneka wenziwe kwisisu esingenalutho , ngaphandle koko, kuya kukhokelela kwimiba yokugaya. Ukuba unengxaki yentliziyo okanye imiphunga, ungafuna ukuyitsiba le.
Ingcebiso: Nje ukuba ufumane i-hang yayo kwaye uyibambe kakuhle kwindawo yokuma, ungayenza ngokuguqa, ukuhlala, kunye nokulala phantsi.
Ii-FAQ ngelixa uSebenzisa ukuNcitshiswa kwe-Belly Fat
Q. Ngowuphi umsebenzi ongcono kakhulu wokulahlekelwa ngamafutha esiswini?
KUYA. Ukuzivocavoca kweCardio. Ewe, Ukuzivocavoca kwe-cardio kunceda ukutshisa iikhalori kunye nokunyibilikisa amafutha angafunekiyo . Unokukhetha ukuhamba, ukubaleka kunye nokubaleka. Ukuhamba ngesantya esikhawulezayo malunga nemizuzu engama-30 ukuya kwengama-45 kwiintsuku ezine ukuya kwezintlanu rhoqo ngeveki okanye ngaphezulu kuya kusebenza. Nje ukuba uzuze amandla emiphunga, ungaqhubela phambili ekubalekeni ngesantya esithe chu kangangexesha elifanayo, kwaye ekugqibeleni ubandakanye imizuzu embalwa yokubaleka ngaphakathi kwindlela yakho yesiqhelo.Q. Ndingaphulukana namanqatha esisu kuphela ngokuzilolonga?
KUYA. Oko kunzima. Ukuba ukhetha kuphela imithambo ngaphandle kokulawula into oyityayo, umphumo uya kucotha kwaye ungazinzanga. Kufuneka uphumeze a ukutya okunempilo ngelixa unamathela kumgaqo osebenzayo wokuzilolonga. Kungcono ukuphepha ukutya okunamafutha kunye nokuqhotsiweyo okuthwele iswekile yenza isisu sakho sinyibilike . Ke, musa ukufikelela kule dessert naliphi na ixesha kungekudala! 
