Ama-crunches ama-8 alula futhi asebenzayo okulahlekelwa yi-Belly Fat

Amagama Amahle Kakhulu Ezingane

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Ukuntuleka kokuzivocavoca umzimba nokuphila ngendlela esezingeni eliphezulu, kanye nezinye izinto ezahlukahlukene ezinomthelela ekukhuleni kwamafutha emzimbeni wakho, ikakhulukazi esiswini sakho. Ngokwezifundo ezithile, amafutha amaningi ngokweqile esiswini kubhekwa njengengozi enkulu kunokukhuluphala ngokweqile. La mafutha anenkani akulula ukuwaqeda. Ucwaningo luveza ukuthi amafutha esiswini angakhuphula ubungozi besifo sikashukela sohlobo 2, isifo senhliziyo, isifo sohlangothi, umfutho wegazi nomdlavuza.

Ngokwenhlonipho ebizwa ngokuthi 'izibambo zothando', amafutha esiswini ngokuvamile alinganiswa ngokukala umjikelezo okhalweni lwakho. Izilinganiso ezingaphezu kwamasentimitha angama-40 (102 cm) emadodeni namasentimitha angama-35 (88 cm) kwabesifazane zaziwa njengokukhuluphala esiswini. Ukulahlekelwa ngamafutha esiswini kunezinzuzo ezinhle empilweni yakho futhi kungakusiza uphile isikhathi eside. Yize kunezindlela eziningi zokulahlekelwa ngamafutha, zimbalwa kuphela ezisebenzela amafutha esiswini ^{[1] [okubili]} .

Nakhu okunye kokuzivocavoca okuphumelela kakhulu, okusekelwa yisayensi okungasiza ukunciphisa amafutha esiswini ^[3] . Sizobe sihlola izinhlobo ezahlukahlukene zama-crunches alusizo ngenhloso. Bheka.

Ama-crunches Okulahlekelwa Amafutha Esisu

Amafutha we-Belly akhiwa ngamafutha angaphansi komhlaba abekwe ngaphansi kwesikhumba namafutha e-visceral, akhona ngaphakathi ngaphakathi kwesiqu futhi azungeze izitho zakho zangaphakathi. Amafutha e-visceral akhipha amakhemikhali akhulisa ukuvuvukala futhi abambe iqhaza engcupheni ephezulu yezifo, kubandakanya nezimo zenhliziyo, uhlobo lwesifo sikashukela sesi-2 kanye neminye imidlavuza.

Amafutha weBelly, empeleni, yidepho yokugcina amakhalori amaningi. Amafutha agcinwa emangqamuzaneni amafutha ngesimo se-triglycerides eshile uma wenza imisebenzi yomzimba. Futhi uma ushisa amakhalori anele futhi ungawashintshi, ekugcineni uzolahlekelwa yifomethi ye- isisindo samafutha .

Ngokwenza ama-crunches, kanye nalokho kokudla okunempilo neminye imisebenzi yomzimba, ungawasusa lawo mafutha angaphezulu nongafuneki aqongelelwe okhalweni lwakho. Siqoqe ama-crunches asebenzayo angasiza ukushisa amanye alawo mafutha esiswini.

1. Ukuwa njalo

Okuyisisekelo noma crunch ejwayelekile ingenye yezinhlobo ezivame kakhulu zokuzivocavoca isisu futhi iyingxenye esebenzayo yohlelo lokuqeqesha amandla. Udinga ukuthi unake ifomu lakho lapho wenza ama-crunches, ikakhulukazi uma unezinkinga ezisezingeni eliphansi noma entanyeni.

Ungakwenza kanjani

• Lala ngomhlane emethini wokuzivocavoca.
• Tshala izinyawo zakho phansi, ububanzi be-hip-wide.
• Gobisa amadolo akho bese ubeka izingalo zakho esifubeni sakho.
• Yenza inkontileka nge-abs yakho bese uhogela.
• Exhale futhi uphakamise umzimba wakho ophezulu, ugcine ikhanda nentamo yakho kukhululekile.
• Faka futhi ubuyele endaweni yokuqala.

2. Ukuwa Okusontekile

Lolu hlobo lokuzivocavoca alusebenzi kuphela kwizisu zakho ezingaphezulu nezingezansi kepha lusebenza nasemisipheni yesisu esitshekile. I- ukuqhuma okusontekile isebenza emisipheni ohlangothini lwesisu sakho.

Ungakwenza kanjani

• Lala phansi kumata phansi emhlane wakho, ngamadolo nge-engela engu-90 degree.
• Beka izandla zakho ngemuva kwekhanda lakho noma esifubeni sakho (Abaqalayo kufanele bazibeke esifubeni).
• Gobisa isifuba sakho emadolweni, uphakamise amahlombe emhlabathini.
• Lapho ugoqa, jikisa ukuze indololwane eyodwa ikhombe emadolweni akho.
• Bamba indawo egobile bese ucindezela imisipha yesisu imizuzwana emi-2.
• Phinda ngakolunye uhlangothi.

3. Ukuwa kwebhayisikili

Enye yezinzuzo ezinkulu zomzimba ze imvuthuluka yamabhayisikili kuhlanganisa ukwehlisa isisindo. Ukwenza njalo lolu hlobo losizo lokuvivinya umzimba ekuzuzeni imisipha, amandla, amandla namandla. Ukunyakaza nokunyakaza okubandakanyekile ekuqhekekeni kwamabhayisikili nakho kuyasiza ekutholeni isisu esicwebezelisiwe nesinezithoni ngokususa izingqimba ezingadingekile zamafutha ezikwenza ubukeke ulusizi.

Ungakwenza kanjani

• Qala ngokulala phansi, umhlane wakho ongezansi ucindezelwe phansi futhi ikhanda lakho namahlombe kuphakanyiswe kancane ngenhla kwawo.
• Beka izandla zakho kancane ezinhlangothini zekhanda lakho ungaluki iminwe yakho ngemuva (qaphela ukuthi ungagobisi ikhanda lakho ngezandla zakho).
• Qondanisa umlenze wakho wangakwesokudla uye cishe ku-engela engama-degree angama-45 phansi ngenkathi ujikisa umzimba wakho ongaphezulu kwesobunxele, uletha indololwane yakho yangakwesokudla ibheke edolweni langakwesokunxele.
• Manje shintsha izinhlangothi bese wenza ukunyakaza okufanayo kolunye uhlangothi.

4. Ukuwa kabili

Lapho kwenziwa kahle, i- ukuqhuma kabili izobandakanya ngempumelelo imisipha eyinhloko kunokukwenza ukuqunjelwa kwesisu yodwa. Lokhu kuhamba okubili kokukodwa kuzobhekisa izibopho zakho, i-hip flexors, ne-rectus abdominis (ebizwa nangokuthi yimisipha yamaphakethe ayisithupha).

Ungakwenza kanjani

• Lala ngomhlane izandla ngemuva kwekhanda lakho namadolo egobile kancane.
• Gweba i-abs yakho engenhla, ngokuphakamisa ikhanda lakho namahlombe emilenzeni yakho.
• Ngasikhathi sinye, phakamisa kancane futhi ugoqe amadolo akho phezulu, ubheke esifubeni sakho.
• Khipha umoya njengoba ugoqa izingxenye zomzimba wakho, bese uhogela lapho ubuyela endaweni yokuqala.

5. Kuqondile Umlenze Crunch

Inhloso enkulu yalokhu kuvivinya umzimba, njengama-crunches akudala, ukuqinisa nokukhuluma imisipha yesisu . Kuyasiza futhi ngokulinganayo ekususeni isisu sakho samafutha futhi akudingi ukusetshenziswa kwanoma iyiphi into esindayo noma ebizayo. Ama-crunches emilenze eqondile angaqinisa imisipha engezansi kanye nangaphezulu kwesisu.

Ungakwenza kanjani

• Lala ngomhlane embhedeni bese ubeka izandla zakho zisongwe ngemuva kwentamo yakho.
• Letha imilenze yakho phezulu, uyelule ibheke phansi phansi ngamadolo agobe kancane bese ugcina umgogodla wakho uphansi.
• Yenza inkontileka ku-abs yakho ulungiselela ukuphakanyiswa.
• Ngemuva kwalokho, qala ngokugoba umzimba wakho ongaphezulu kancane, uphakamise amahlombe akho phansi bese uphefumulela phezulu.
• Gcina imilenze yakho iqonde futhi ikhombe phezulu ungavumeli ukuthi izanyazanyiswe noma ibhale ohlangothini olulodwa.
• Qhubeka ugoqa umzimba wakho phezulu usebenzisa imisipha yakho eyinhloko.
• Lapho amahlombe akho ehlombe engekho phansi, misa isikhashana bese ubamba isikhundla isikhashana noma ezimbili.
• Qala ukwehlisa umzimba ongaphezulu ngokuzivulela kancane.
• Adonsele umoya ukunyakaza okuphansi.
• Phinda amasethi ayi-12 kuye kwayi-16.

6. Ukuwa kwe-Oblique

Lokhu ukuzivocavoca umzimba ihlanganisa udonga lwesisu kanye nama-oblique (imisipha etholakala ezinhlangothini zesisu) futhi isiza ukubaza ukhalo. Lokhu kuvivinya umzimba kuqinisa emuva, kuqinisa umongo, kuthinte i-abs, futhi kuthuthukise ukulinganisela nokuguquguquka.

Ungakwenza kanjani

• Qala ngokulala ngohlangothi lwakho, phambili ngaphambili, amadolo agobe kancane.
• Phindela emuva kancane ku-glute yakho, njengokuhlala kwakho ephaketheni elingemuva le-jean yakho eluhlaza okwesibhakabhaka bese uphakamisa imilenze ngamasentimitha ambalwa ukusuka kumata.
• Letha isandla saphezulu ngemuva kwekhanda ukuze indololwane nayo igobeke.
• Phakamisa imilenze uletha amadolo akho endololwaneni yakho ngenkathi ngasikhathi sinye ushaya indololwane yakho ibheke edolweni.
• Cindezela ukhalo lwakho ngokunyusa ngakunye.
• Yenza inombolo oyifunayo ye-reps bese ushintsha izinhlangothi.

7. Ukuphakanyiswa Kwemilenze

Ama-crunches aphakanyisiwe zisiza kakhulu uma uzenza kancane. Kwenziwa ngokujwayelekile ngenkathi ilele phansi noma ilenga kubha yesilevu noma ibha yejika eliphakanyisiwe. Ngayinye ikunikeza ngezinzuzo ezahlukahlukene, kepha konke kusiza ukukhulisa amandla nencazelo oyibona ezicutshini zakho zangaphansi zesisu. Ama-crunches emilenze akhulisiwe anzima ngokuqhathaniswa futhi kungathatha izinyanga ezimbalwa nokuphindaphinda okuningi ngaphambi kokuqala ukubona imiphumela.

Ungakwenza kanjani

• Lala emhlane wakho okhalweni lwakho namadolo agobe ngama-90 degrees.
• Amathanga akho kufanele abheke phansi.
• Songa izingalo zakho bese uzibeka esifubeni.
• Yenza inkontileka ngezisu zakho ukuze umgogodla wakho ophansi ubhebhetheke phansi.
• Ngemuva kwalokho, phakamisa kancane iqolo lakho eliphezulu namahlombe phansi ngenkathi ugcina izingalo zakho zisondele esifubeni sakho.
• Qoqa ubambo lwakho olubheke okhalweni (ingxenye engezansi yesiqu somzimba womuntu phakathi kwesisu namathanga) bese uzama ukufinyelela emathangeni akho ngezindololwane zakho.
• Uma usuqumbe ngangokunokwenzeka, bamba isikhundla okwesibili noma ezimbili.
• Bese ubuyela kancane endaweni yokuqala.

8. Ukubuyela emuva kwe-Crunch

Enye yezinto eziyisisekelo ukuqinisa umzimba , ukubuyisela emuva ama-crunches kusiza ukuthuthukisa ukuzinza kuwo wonke umgogodla ongezansi, okhalweni, nomgogodla. Inhloso enkulu yalokhu kusebenza ukuhlinzeka ngemisipha yakho ephansi ngamandla nokuguquguquka.

Ungakwenza kanjani

• Lala phansi ngesimo sendabuko, izinyawo zakho zigobile emadolweni akho nasezandleni ngaphansi kwekhanda lakho noma uzelule ezinhlangothini zakho.
• Cindezela umhlane wakho ophansi ungene phansi bese uphakamisa izinyawo zakho phansi.
• Gcina amadolo akho ndawonye, ​​agobile nge-90-degree angle.
• Usebenzisa umgogodla wakho (i-midsection ehilela yonke imisipha yakho kuleyo ndawo kubandakanya ngaphambili, emuva nasemaceleni), donsela amadolo akho esifubeni sakho.
• Buyela endaweni yokuqala ngaphandle kokuthinta phansi ngezinyawo zakho.

Qaphela : Ukuqala inqubo entsha yokuzivocavoca kungaba yinselele. Ngakho-ke, kubalulekile ukuthola ukuholwa kumqeqeshi noma uchwepheshe ngaphambi kokufaka lokhu enkambisweni yakho.

Encwadini Yokugcina…

Kunezinhlobo eziningi ezahlukene zomsebenzi ongakhetha kuzo. Thola ezimbalwa ezikusebenzelayo futhi uqiniseke ukuthi uxubeka kokuhlukile. Umgomo ukuqala kancane bese uvumela umzimba wakho ujwayele inqubo. Akunanzuzo ngokujaha njengoba ukusebenzisa umzimba wakho kungaba nemiphumela emibi kuphela.

Ngaphandle kokuzivocavoca okungenhla, kufanele futhi uthathe ukudla okunempilo nokuzivocavoca kwenhliziyo ukuze ufeze inhloso yakho.

1. [1]ULilly, R. (2018). Ama-Probiotic kanye nokwehlisa isisindo.
2. [okubili]IWundlu, T. (2018). Ukubuyekezwa Kwama-Flat Belly: Ungalahlekelwa Kanjani Amafutha E-Belly.
3. [3]ILadon, J. (2017). Ukuzivocavoca Okuphezulu Kwehluleka Kwesonto: Ukuwa Okuvuvukalayo Ku…. AMANDLA, 30 (2018).

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