I-belly bulge yenye yezona zinto zinzima kakhulu ukuzikhupha xa uhamba ufuna ukunciphisa umzimba . Amafutha aqokelelweyo ajikeleze isisu sethu asipeyinti umfanekiso ophilileyo njengoko unokukubeka emngciphekweni wezifo ezininzi zokuphila. Ukutya ukutya okunempilo yenye yeendlela eziphambili zokuqinisekisa ukuba awuyongezi kweli qhuma, kodwa ukuze unqumle la mafutha agqithisileyo, kufuneka uqiniseke ukuba uyasebenza kwaye ubandakanye imithambo kwirejimeni yakho ejolise kwi-belly flab. .
Olu qeqesho luya komeleza undoqo wakho kwinkqubo kwaye ukuwenza rhoqo kuya kubangela lahlekelwa amafutha esiswini . Ewe, oku akuyi kwenzeka ngobusuku okanye kwiintsuku ezili-10 ngalo mbandela, kodwa unganikezeli kwaye uqhubeke nokwenza olu qheliselo kwaye kungekudala uya kuwubona umahluko. Enye yeendlela zokuqaphela olu tshintsho kukunxiba umphezulu oqinileyo ojikeleze i-riff ephakathi kwaye uqhubeke uyizama njengoko iiveki ziqhubeka. Ngale ndlela, xa iqala ukuziva ikhululekile, uya kwazi ukuba uyilahlile i-flab engaphezulu. Unako kwakhona ukulinganisa usebenzisa iteyiphu yokulinganisa, kwaye wenze okufanayo njengoko uqhubeka nomsebenzi wakho.
Ngoku ngaphambi kokuba uzibuze ukuba yintoni onokuyenza ukuphulukana nezo i-intshi ezingaphezulu, sinoluhlu lwemithambo onokuthi uyizame. Ukususela kwiplanga elula kunye neenguqu zayo ezininzi ukuya ukuma kweyoga osebenza kumbindi, kunye nemithambo ye-toning yesisu, sinakho konke. Ukongeza kwezi, sikwanayo indlela eyonwabisayo yokubetha i-bulge, ngokudanisa indlela yakho. Zama i-tango engayi kuphucula izakhono zakho zokudanisa, kodwa nayo ithoni umzimba wakho kuquka nesisu sakho .
Nye. Hamba iPlank
Mbini. Nyibilikisa laa Muffin phezulu
3. Ixesha le-Crunch
Isine. Fumana uPushy
5. I-Plate Patrol
6. Yenza i-twist
7. Imigca yokunqumla
8. Fumana iYogic
9. I-Belly-Busting Yoga ihamba
10. Yenza iTango
Hamba iPlank
Ukucwangcisa yeyona ndlela ilungileyo yokuthoba isinqe sakho. Yinkqubo ye-isometric eyomeleza ingundoqo yakho kwaye uzinzise umzimba wakho wonke. Umqeqeshi odumileyo kunye ingcaphephe yokomelela , URakesh Udiyar uthi, UkuCwangcisa kunceda ukwakha amandla kumbindi wakho, kubumba isinqe sakho, kwaye kuphucule nokuma kwakho. Ukuba unengxaki yomqolo obuhlungu, amaplanga yeyona ndlela isebenzayo yokunciphisa iintlungu kuba zomeleza izihlunu zakho zangaphezulu nezisezantsi. Yenza rhoqo kwaye uya kutshisa iikhalori ezininzi kwaye uphucule izinga le-metabolic . Kwi-abs ene-toned ifanele eyona mpahla intle ye-lehenga okanye eyona ilokhwe yomzimba, zama le ntshukumo isebenzayo, utshilo uFaye Remedios. I-Swapneel Hazare, umcebisi ophezulu wokufaneleka, i-ProSport Fitness Centre-A Zaheer Khan Initiative, ichaza indlela yokwenza ngokufanelekileyo.
Lala kakuhle (ujonge phantsi) emethini. Beka i-forearm yakho ububanzi begxalaba ngaphandle, gcina imilenze yakho yandisiwe kwaye i-elbows yakho igobile kwaye ngokuthe ngqo phantsi kwamagxa; qhwaba izandla.
Phakamisa umzimba wakho kancinane kwaye wenze umgca othe tye ngamagxa akho, isinqe namaqatha. Qinisekisa ukuba akukho migoqo emva kwentamo yakho ikwindawo engathathi hlangothi.
Njengoko uphakamisa umzimba wakho, tsala inkaba yakho ngasemqolo wakho kwaye ucinezele i-glutes yakho (iimpundu). Gcina umqolo ongathathi hlangothi (akukho kugoba okugqithisileyo komqolo wakho).
Bamba esi sikhundla ixesha elide kangangoko ngaphandle kokulalanisa kwifomu. Yima xa uqala ukushukuma okanye ukuba ungcangcazela kakhulu.
Umqolo wePlank kunye nokukhaba: Qala ku indawo yeplanga ngesandla sakho sasekunene siphumle kwidumbbell. Zisa ubunzima esifubeni sakho, nqumama, kwaye wolule ingqiniba de umphambili wakho ungqamane nomgangatho. Misa, kwaye emva koko uguqule intshukumo ukubuyela ekuqaleni. Le yimpendulo enye. Gqibezela ii-reps kwicala elinye ngaphambi kokutshintsha. Yenza i-3 reps kwicala ngalinye.
Iplanga ephakanyiswe ngaphambili: Qala kwindawo yeplanga ngesandla sakho sokunene kwi-dumbbell. Yandisa ingalo yakho yasekunene ngqo phambi kokuphakama kwamagxa akho, ugcine isinqe sakho sihambelana nomgangatho. Yehla kancinci umva ukuya kwindawo yokuqala. Le yimpendulo enye. Gqibezela ii-reps kwicala elinye ngaphambi kokutshintsha. Yenza i-3 reps kwicala ngalinye.
Ukujikeleza isongezo: Qala kwindawo yeplanga. Jikelezisa i-torso yakho ngasekunene, uphakamise ingalo yakho yasekunene kwisilingi njengoko uqengqeleka ngaphandle konyawo lwakho lwasekhohlo. Misa, kwaye emva koko uguqule intshukumo ukubuyela ekuqaleni. Phinda kwakhona kwelinye icala. Le yimpendulo enye. Yenza i-3 reps kwicala ngalinye.
Iplanga yokuhamba: Ukusuka kwindawo yeplanga, goba idolo lakho lasekunene ukuya kwingqiniba yakho yasekhohlo. Misa, emva koko ubuyele kwiplanga, ugcine unyawo lwakho lwasekunene lunyukile ii-intshi ezimbalwa ukusuka emgangathweni. Emva koko, i-angle umlenze wakho wasekunene ecaleni ngelixa uwugcina wandiswa. Misa, kwaye emva koko uguqule intshukumo ukubuyela ekuqaleni. Phinda kwakhona kwelinye icala. Le yimpendulo enye. Yenza i-3 reps kwicala ngalinye.
Nyibilikisa laa Muffin phezulu
Bakwabizwa ngokuba zizibambo zothando kodwa akukho nto ingako yokuthanda ngayo amafutha aphakathi kwecandelo elingenampilo . I-Faye Remedios ingena kwiintshukumo ezimbalwa ezibetha esinqeni.
I-muffin top yenye yezona zinto ziphazamisayo ukujongana nazo njengoko zininzi iintsuku apho unokuzifihla ngeebhulukhwe eziphakamileyo. Kukho iziphumo ezibi kwimpilo yokuba nayo. Ukungabikho kokuzivocavoca, indlela yokuphila engafanelekanga kunye nokusilela kokulala zezona zizathu ziqhelekileyo ezenza ukuba izihlunu zethu zesisu zibe buthathaka.
Amafutha kule ndawo adityaniswa nomngcipheko ophezulu wesifo sikashukela, uxinzelelo lwegazi, isifo senhliziyo kunye nezinye iingxaki ezingapheliyo. Eyona ndlela isebenzayo yokujolisa kulo mba kukudibanisa uqeqesho lwamandla kunye nokusebenza kweCardio yakho, utshilo uMickey Mehta oyingcali yezempilo kunye nokomelela. Apha zi imithambo enokunciphisa amanqatha esiswini , ukukunika ithoni entle ephakathi kwerifu. Bandakanya le mithambo kunye nokwahluka kweplanga okukhankanywe ngasentla.
Ixesha le-Crunch
I-crunches yindlela efanelekileyo yokuqinisekisa ukuba usebenza ngokwenene imisipha yakho engundoqo kwaye uyomeleze kwinkqubo. Nantsi indlela yokwenza ngendlela efanelekileyo.
Qala nge elele phantsi emqolo emethini. Goba amadolo akho kwaye ubeke izandla zakho emva kwentloko yakho. Zitsalele phezulu kwaye ujije kancinci ukuze ingqiniba yakho yasekhohlo ichukumise idolo lakho lasekunene. Zihlise ubuyele kwindawo yokuqala. Phinda ngengqiniba yasekunene ubambe idolo lakho lasekhohlo. Yenza i-20 reps kwicala ngalinye.
Fumana uPushy
I-Push-ups ngomnye umthambo ojolise kwindawo ephakathi kwaye ikunika umthambo opheleleyo we-abs. Okukhona uphindaphinda ngakumbi, kokukhona ukhawuleza yima kwimilo . Nantsi indlela yokwenza ngendlela efanelekileyo.
Ngena kwindawo yeplanga kwiingalo zakho zangaphambili. Yehlisa umzimba wakho ukuya emgangathweni. Njengoko unyuka, ngenisa umlenze omnye emagxeni akho. Khulula kwaye ubuyele kwindawo yokuqala. Phinda ngomnye umlenze. Yenza i-25 reps ngomlenze ngamnye.
I-Plate Patrol
Yonke imizamo yakho yokuzilolonga iya kumosha ngaphandle kokuba utya ngokufanelekileyo. Njengoko iingcali ziya kukuxelela, i-abs yenziwa ekhitshini, kwaye ngaphandle kokuba ulandele ukutya okulungileyo nokunempilo, awuyi kubona iziphumo. Ukunciphisa Ukutya okuyijanki Licebo elilungileyo kwaye ke kukuqinisekisa ukuba usela amanzi aneleyo.
UVinod Channa, umqeqeshi wokuqina komzimba osaziwayo, ukholelwa ukuba ukutya kwakho kudlala indima enkulu ekulweni i-ab flab. Umphezulu we-muffin ngumaleko wamafutha kumazantsi esisu; le yindawo apho amanqatha ahlala khona ngokukhawuleza kodwa kuthatha ixesha elide ukuhamba. Ukuphelisa oku, ukuzilolonga kuphela akwanele. Kufuneka ujonge ukutya kwakho. Khetha i-carb ephantsi, ukutya okungenamafutha . Kuya kufuneka ulinde iinyanga ezimbini ubuncinci ukuze ubone iziphumo kodwa qiniseka ukuba zakho ukutya kunye nokuzilolonga zombini zibekwe esweni ngumqeqeshi onamava.
Yenza i-twist
Yima ubeke izandla zakho emva kwentloko yakho ingqiniba yakho ivuleke banzi. Goba amadolo akho kancinci kwaye ujije ukuya kwelinye icala uze uye kwelinye. Qinisekisa ukuba isinqe sakho asishukumi ngelixa usenza lo mthambo. Yenza i-25 reps nakweliphi na icala.
Imigca yokunqumla
Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Zitshixe izandla zakho emva kwentloko yakho uvule iingqiniba zakho. Phakamisa idolo lakho lasekhohlo phezulu kwaye uhlise ingqiniba yakho yasekunene ukuhlangabezana neli dolo. Buyela kwindawo yokuqala kwaye uphinde kwelinye icala. Yenza i-25 reps kwicala ngalinye.
Ukuba ungumntu ongakonwabeliyo ukwenza le mithambo ikhankanywe ngasentla, kukho enye into esilungiselele wena. Thina dwelisa amathandathu eyoga amnandi kunye nomdaniso uhamba ukuya thambisa isisu sakho . NguSynjini Nandi.
Ukuba ujonge iindlela zokuthomalalisa icandelo lakho eliphakathi, sikugubungele. Ngelixa ii-crunches kunye neeplanga bezinokuba ziindlela zokuzilolonga ozikhethileyo kwixesha elidlulileyo, ezi ndlela zintandathu zokuyila ziya kwenza ukuba isisu sakho sibe nokumila kungekudala.
Fumana iYogic
I-Yoga ngumsebenzi omkhulu wokuzivocavoca umzimba opheleleyo kunye nengqondo kwaye kuneziphumo ezahlukeneyo ezilungileyo. Iziphumo ziphelele kwaye awuthethi nje umzimba wakho, nawe ukuphucula ukuhamba kwegazi kwaye iyasebenza nakumalungu akho. Undoqo kufuneka ubandakanyeke ukuba ufuna isisu esicaba. Ngokutsho kukaRupal Sidhpura Faria, umqeqeshi we-yoga odumileyo, eyona mpazamo ixhaphakileyo eyenziwa ngabantu xa besebenza kumbindi kukuqinisa nje isisu-enyanisweni, kufuneka ubhinqe isisu, umva, kunye neempundu. Kungcono ukuphakamisa i-pelvis yakho kwaye uzobe iimbambo zakho ngaphakathi. Oku kuquka ukugoqa iimfihlo zakho kunye nokubamba konke oku kunye, okuya kunceda ukuthambisa isisu sakho. Nazi ezinye ii-yoga poses ezisebenza ngokumangalisayo ukunciphisa isisu flab . Nantsi indlela yokwenza ngendlela efanelekileyo. I-Belly-Busting Yoga ihamba
Navasana (ukuma kwephenyane)
Lala ngomqolo. Goba amadolo akho. Phakamisa intloko namagxa akho kwaye umise izandla zakho embindini womoya ecaleni kwakho, ujongise iminwe yakho kwiinzwane. Ngoku phakamisa imilenze yakho, ibe nye ngexesha. Bamba esi simo, ngelixa ubandakanya undoqo. Bamba ixesha elide kangangoko unako. Yenza izinto zokujija phakathi kweNavasanas.
Vakrasana (elele phantsi)
Oku kuya kusebenza kumacala akho, i-obliques kunye ne-waistline. Lala ngomqolo wakho ngamadolo agobile kwaye izandla zitsalwe ecaleni komgca wamagxa akho kwindawo T. Ukuphefumla, kwaye ngelixa uphefumla jija amadolo akho ngasekunene ngelixa ujonge ngakwisandla sakho sasekhohlo. Phinda okufanayo kwelinye icala.
Suryanamaskara (umbuliso welanga)
Uthotho lwe-10 lokumisa olwenziwe ngokuqukuqelayo, iSuryanamaskara ngumsebenzi womzimba ogcweleyo. Qinisekisa ukuba uyaziqhelanisa phambi komfundisi-ntsapho ubuncinane ekuqaleni, kunye nebhonasi ikhredithi yokucheba isisu , bamba umzimba wakho ngokuqinileyo ngelixa usenza indawo nganye. Yenza ubuncinane isibhozo ukuya kwishumi lokuphindaphinda kwindawo enye ukuva ngokwenene iziphumo zale pozi. Into entle kukuba, uya kube usebenza ngokwamaqela ahlukeneyo emisipha njengoko usenza lo mthambo we-yoga.
Yenza iTango
I-Tango yeyona ndlela yothando yokuzivocavoca. Uninzi lweentshukumo zifuna ukuba wenze isivumelwano kwaye ubandakanye undoqo wakho. U-Kiran Sawhney, ingcali yokuqina komzimba kunye nomseki we-Fitnesolution.com, uthi, I-tango ngumdaniso ocothayo kwaye amadolo akho ahlala egobile ukuze unike imilenze yakho kunye nongundoqo umthambo omkhulu. Ikwanceda ukukhulula ityhefu emzimbeni kwaye icoce ingqondo nomzimba njengeyoga. Ukuba uyathanda ukudanisa, nantsi ifomu yomdaniso ebandakanya undoqo wakho kwaye ikunika iziphumo nawe. Nazi iintshukumo ekufuneka uzame.
I-tango eqhuma isisu iyashukuma
Ezisibhozo
Zoba umzobo wesibhozo ngeenyawo zakho ngokujikeleza kunye nokusebenza nomzimba wakho ongasentla nongezantsi, kodwa kumacala achaseneyo.
Ukujija
Uphantse uchaze isangqa nge-ochos enye eya phambili, inyathelo elisecaleni, i-ochos enye engasemva kunye nelinye icala. Oku kubandakanya i-pivoting eninzi kunye nentshukumo yamanzi.
Ibhukuqiwe
Kufana nokuma kwentaba apho utyekela khona uze ungqiyame ngokupheleleyo ngoxa iinyawo zakho zisemva kakhulu. Ngaphandle kokwayama phambili, ugxile kwi-axis yakho kwaye oku kunokwenzeka kuphela ukuba ubandakanya undoqo.
Khetha owuthandayo okanye wenze umxube wayo yonke le mithambo idweliswe ngasentla, kwaye siqinisekile ukuba uya kubona iziphumo kungekudala. Ke, lungiselela ukuthi ndlela-ntle kwi-flab kwaye uthi molo kwi-flat abs.
Iifoto: Shutterstock
Ngamagalelo avela kwiKriti Saraswat Satpathy
