Izindlela eziyi-10 zokuthola i-Abs yamaphakethe ayisithupha Kwabesifazane

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I-Washboard abs noma i-abs pack yamapakethe ayisithupha isisu esicaba esibonisa i-abs yakho enesicingo, esenza okungaphezulu nje kokukhulisa i-X factor yakho. UJennifer Lopez ungomunye wosaziwayo abadumile baseHollywood abahlobisa i-washboard abs yakhe ngomusa, okwenza ube nomona ngaye.

Ukuzivocavoca akwenzayo ukugcina ama-abs angamaphakethe ayisithupha akhangayo ama-side-plank oblique crunches abizwa nangokuthi ama-side-plank oblique twists noma i-forearm side-plank twists. Kepha, kunezivivinyo ezingaphezu kwesisodwa eziya ekufezeni i-absboardboard ebonakalayo.

Ake sibheke izivivinyo zokuthola i-washboard abs noma i-abs pack yamaphakethe ayisithupha.

1. Ama-crunches

Ukuzivocavoca kwe-crunch kuphelele ukuqinisa umnyombo wakho njengoba kuhlose ukusebenza maphakathi nesigaba sendawo yakho yesisu.

Ungakwenza kanjani:

• Lala phansi ngomhlane bese ubeka izinyawo zakho phansi emhlabathini.
• Beka izandla zakho ohlangothini lwekhanda lakho ukusekela isisindo salo.
• Manje kancane, phakamisa umzimba wakho ophezulu ngokugoqa isisu sakho bese ukhipha.
• Adonse umoya bese wehla.
• Phinda lokhu ngamasethi ama-2-3.

2. Ipulangwe

Ukuzivocavoca ipulangwe kuqinisa imisipha yomgogodla, kunciphisa ukuphuma kwesisu futhi kusebenze i-abs, imisipha yangaphakathi nangaphandle, isisu esinqamulelayo, izingalo, amahlombe, imisipha yangemuva neyenyonga.

Ungakwenza kanjani:

• Guqa phansi ubeke izintende zezandla zakho phambi kwakho.
• Gobeka phansi ubeke izingalo zakho phansi phansi bese welula imilenze yakho ngemuva.
• Bamba lesi sikhundla imizuzwana eyishumi kuya kwengu-20.
• Phinda lokhu kathathu.

3. Ukuhlala phansi

Ukuhlala-phezulu kungenye indlela yokuzivocavoca kwabesifazane ukuthola ama-abs angamaphakethe ayisithupha. Ukuhlala kusebenza kumisipha yesisu kanye nemisipha yangaphandle.

Ungakwenza kanjani:

• Lala phansi ngomhlane futhi uguqule amadolo akho ndawonye nge-engela yama-degree angama-90 bese ugcina izinyawo zakho ziphansi phansi.
• Phambanisa izandla zakho ekhanda.
• Kancane, phakamisa ikhanda lakho namahlombe ukuze ugcine isisu sihlangene.
• Hlala kule ndawo umzuzwana bese ubuyela emuva.
• Phinda lokhu ngamasethi ama-2-3.

4. Ulenga u-Ab Curl

Okunye ukuzivocavoca kwabesifazane ukukhipha i-abs yabo, esebenza kwimisipha yesisu engezansi, i-abs yangaphakathi kanye nemisipha ye-abs eguqukayo.

Ungakwenza kanjani:

• Bamba ukubamba kwakho kubha yokudonsa bese uvumela imilenze yakho ukuba ilenge.
• Gobisa amadolo akho, bese udonsela imilenze yakho esifubeni sakho bese uphefumula ngasikhathi sinye.
• Donsa umoya njengoba wehlisa imilenze yakho kancane bese uyibuyisa.
• Yenza amasethi ama-2 we-10 reps.

5.Umlenze Onamanga Phakamisa

Lokhu kuvivinya umzimba kusiza ukuthuthukisa izicubu zakho zesisu ezibalulekile njengoba le misipha izinzisa umzimba wakho ngesikhathi sokunyakaza futhi ingakusiza ugcine ibhalansi yakho.

Ungakwenza kanjani:

• Lala ngomhlane izintende zezandla zibheke phansi.
• Phakamisa imilenze yakho kancane nge-engela yama-degree angama-90 bese uyigcina iqonde imizuzwana embalwa.
• Bese wehlisa imilenze yakho yehle kancane kancane.
• Yenza amasethi ama-2-3.

6. Isalukazi

Ukuzivocavoca okulingene okuqinisa imisipha yakho engemuva nangaphansi.

Ungakwenza kanjani:

• Lala ubheke phansi.
• Gcina imilenze yakho inwetshiwe futhi izinzwane kufanele zikhombe phambili, izandla zakho zeluliwe ngaphambili.
• Phakamisa izandla nemilenze kube sengathi uyandiza bese ubamba ukuma imizuzu engu-5 bese uyadedela.
• Yenza amasethi ama-2 we-10 reps.

7. Ama-Crunches ama-Side-plank Oblique

Lokhu kuvivinya kusebenza ingqikithi yakho yonke ngenkathi ukhomba imisipha yakho yangaphakathi neyangaphandle ye-oblique.

Ungakwenza kanjani:

• Lala phansi bese ujikela kancane ohlangothini onethezekile kulo.
• Kancane phakamisa ingalo yakho ukuze usekele umzimba wakho bese ubeka esinye isandla phezu kwekhanda lakho.
• Bamba le ndawo eseceleni kwepulangwe bese welula imilenze yakho iqonde.
• Letha indololwane yakho yangakwesokudla ngasesiswini sakho bese uyabuya.
• Yenza ama-reps ayi-15 ngohlangothi izikhathi ezintathu ngesonto.

Ngaphezu kokuzivocavoca okukhulunywe ngenhla, lawa macebiso wokudla azokusiza ukuthi uthole ama-abs angamaphakethe ayisithupha aphelele.

1. Nciphisa Amaphesenti Omzimba Wakho

Udinga ukugcina umzimba wakho unamafutha phakathi kwamaphesenti ayi-16 kuye kwayi-19 ukuthola i-washboard abs. Unganciphisa iphesenti lamafutha omzimba ngokunciphisa ukutholakala kwama-calories aketshezi, ukudla amafutha anempilo, ukuphuza ingilazi yamanzi ngakho konke ukudla, ukwenza ukuqeqeshwa kwe-cardio nokuqeqeshwa kwamandla njalonjalo.

2. Layisha Up On Amaprotheni Lean

Yidla amaprotheni amancane njengebele lenkukhu, amakhowe, udali, inhlanzi, ubhontshisi, isoya, njll, ukunika imisipha yakho umsoco owudingayo. Amaprotheni anciphile futhi ayindlela enhle yokulungisa nokwakha kabusha imisipha.

3. Isilinganiselo Esifanele Samaphrotheni, AmaCarbs Namafutha

Ukuthola i-ab-pack ab ayisithupha, umuntu futhi udinga ukugxila kwisilinganiso esiphelele samaprotheni, amafutha nama-carbohydrate. Amaprotheni kufanele abe ngesimo samaprotheni anciphile (ama-25% kuye kuma-35%), ama-carbohydrate ngendlela ye-fiber yokudla (40% -60%) namafutha ngendlela yamafutha aphilile (15% -25%).

Yabelana ngale ndatshana!

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