Ingabe uke wavuka namuhla ukuze ubone ungqimba oluthe xaxa lwamafutha esisu odinga ukuwalahla ngokushesha ngokuzivocavoca? Isikhathi samaholidi sesiqhubeke amasonto manje, futhi ngokungangabazeki sonke sizitike ngokudla esikuthandayo, kungaba amaswidi noma okokudla, sithembisa ukuthi sizofika ejimini maduze! ‘Ngokushesha’ kuthatha isikhathi eside ukufika, noma kungafiki nhlobo. Ingabe isifikile kuwe? Cabanga ngakho! Uyafuna ukungena kuleyo ngubo enhle oyisebenzise yonke imali yakho oyongele unyaka omusha? Manje-ke yisikhathi sokuba uzimisele futhi uqale ukwenza izivivinyo ezithile ukuze nciphisa amafutha esiswini !
Akukhona nje ngendlela obukeka ngayo, kuphinde kube nokuba nempilo. Ngokungangabazeki udinga ukuguqulwa okuncane kwendlela yokuphila ukuze ulahlekelwe yi-flab ezungeze isisu sakho, futhi ukufaka izivivinyo ezinembile zokubhekana nakho kuyisinyathelo esidingekayo. Sikubonisa izivivinyo eziqondile ozidingayo ukuze uzungezise esimisweni sakho. Sebenza ukuze ube nempilo engcono futhi ekufanele! Thatha serious, uqale ukuzivocavoca ukuze ulahlekelwe amafutha esiswini !
eyodwa. Ukuzivocavoca Ukunciphisa I-Belly Fat nge-Crunches
ezimbili. Ukuzivocavoca Ukunciphisa I-Belly Fat nge-Twist Crunches
3. Ukuzivocavoca Ukunciphisa I-Belly Fat Nge-Side Crunches
Ezine. Ukuzivocavoca Ukunciphisa I-Belly Fat Nge-Reverse Crunches
5. Ukuzivocavoca Amafutha E-Belly - I-Vertical Leg Crunch
6. I-Belly Fat Exercise - Ukuzivocavoca Ngebhayisikili
7. I-Belly Fat Exercise - I-Lunge Twist
8. Ukuzivocavoca Kwamafutha Esisu - I-Vacuum Yesisu
9. Imibuzo Evame Ukubuzwa Ngesikhathi Uzivocavoca Ukuze Unciphise Amafutha E-Belly
Ukuzivocavoca Ukunciphisa I-Belly Fat nge-Crunches
Indlela engcono kakhulu yokubhekana nalawo mafutha amancane engeziwe esiswini, ngaphandle kokungabaza, ukwenza i-crunches. Ochwepheshe bathi ithatha isikhundla esiphezulu phakathi kwezivivinyo zokushiswa kwamafutha futhi kufanele ukufake kulokhu isethi yokuzivocavoca .
Indlela yokwenza ama-crunches?
Kufanele ulale phansi phansi (ungakwazi lala phansi nge-yoga umata noma yimuphi omunye umata). Gobisa amadolo izinyawo zakho zibheke phansi. Izinyawo zakho zidinga ukuhlukana phakathi kwe-hip-width. Khona-ke kufanele uphakamise izandla zakho uzithathe ngemuva kwekhanda lakho, ubeke ikhanda lakho ezintendeni zakho noma izithupha zakho ngemuva kwezindlebe zakho. Ungafaki iminwe yakho. Manje, donsa umoya ngokujulile kulesi simo. Phakamisa kancane i-torso yakho engaphezulu phansi, ukhiphe umoya ngaleso sikhathi. Phakamisa i-torso yakho ngangokunokwenzeka ngaphandle kokushintsha indawo yanoma iyiphi enye ingxenye yomzimba, bese ubuyela endaweni elele, uhogele lapho ubuyela phansi. Ungakwazi ukukhipha umoya lapho uphakamisa i-torso yakho futhi. Zama ukugcina ibanga elingama-intshi amathathu phakathi kwesifuba nesilevu sakho ukuze ungacindezeli intamo yakho. I ukugxila kufanele kube esiswini , hhayi nje ukuphakamisa.Abaqalayo kufanele bazame ukwenza ama-crunches angu-10 ngesethi ngayinye, futhi benze okungenani amasethi amabili noma amathathu ngosuku.
Okufanele ukugweme: Ukugoqa phezulu kakhulu. Gxila esikhundleni sokuletha izimbambo zakho kuwe inkaba , ngaleyo ndlela uzophakamisa umzimba wakho ngamasentimitha ambalwa kuphela. Zama okusemandleni akho, bese ubuyela phansi futhi. Lokhu kuzokhomba i amafutha azungeze isisu .
Ithiphu: Ungakwenza futhi lokhu ngesandla sakho uwele esifubeni sakho.
Ukuzivocavoca Ukunciphisa I-Belly Fat nge-Twist Crunches
I-crunch evamile inezinguquko eziningana kanye nokwehluka, konke okusiza ngokuqondile yakhelwe ukunciphisa amafutha esiswini . Udinga ukuthatha amasonto ambalwa ukuze ujwayelane ne ama-crunches ayisisekelo bese udlulela kwezinye izinguqulo ezisebenza kangcono futhi ezigxile emiphumeleni. Eyokuqala phakathi kwalokhu yi-twist crunch.
Indlela yokwenza i-twist crunch?
Kufanele ulale ngomhlane endaweni eqinile (umata phansi) futhi ugobe imilenze yakho izinyawo zakho zibheke phansi. Ukuma kwezandla zakho kufana nama-crunches, ngaphansi kwekhanda lakho. Manje sekuvela umehluko, esikhundleni sokuphakamisa i-torso yakho, phakamisa ihlombe lakho langakwesokudla uye ngakwesobunxele sakho, unciphise ukunyakaza kwehlombe lesokunxele. Phinda isenzo ngakolunye uhlangothi-uphakamise ihlombe lakho kwesokunxele phezu kwesokudla sakho. Lona umzuliswano owodwa ophelele. Futhi, kwabaqalayo, isamba sama-crunches angu-10 isethi ngayinye siyasebenza, bese uzama ukufeza okungenani amasethi amabili kuya kwamathathu.Okufanele ukugweme: Ungawubambi umoya wakho. Uma ukhipha umoya lapho ukhuphuka, uzohogela ngokuzenzakalelayo lapho wehla. Kufanele uqiniseke ukuthi awunciphi umzimba wakho umoya-mpilo futhi uhambisa umoya wakho.
Ithiphu: Sebenzisa kuphela isisu nezinqulu zakho ukuze uphakamise ukunwebeka kangcono esiswini .
Ukuzivocavoca Ukunciphisa I-Belly Fat Nge-Side Crunches
Okunye okuhlukile kwe-crunch okusizayo lahlekelwa i-flab eduze kwesisu, i-crunch eseceleni igxila kakhulu emisipha eseceleni.
Indlela yokwenza i-side crunch?
Zibekele i-twist crunch, zonke izingxenye zomzimba zisesimweni esifanayo ne-twist crunch. Khona-ke, lapho wenza i-crunch, tshekisa imilenze yakho ohlangothini olufanayo namahlombe akho.Abaqalayo kufanele bahlose amasethi amabili kuya kwamathathu ama-crunches aseceleni, ngokuphindaphinda okungu-10 kusethi ngayinye.
Okufanele ukugweme: Ungajahi, futhi uqinisekise ukuthi ukunyakaza kwakho kuhamba kancane futhi kuzinzile. I-midsection izolimaza uma wenza ama-crunches ngokushesha.
Ithiphu: Yiba nendawo ogxile kuyo okufanele uyibheke lapho wenza ama-crunches ukuze ugcine ibanga phakathi kwesilevu sakho nesifuba.
Ukuzivocavoca Ukunciphisa I-Belly Fat Nge-Reverse Crunches
I-reverse crunch isetshenziswa ezithweni zesisu eziphambene, okuyisisipha esijulile esiswini. Kungenye yezinyathelo eziphumelela kakhulu ulahlekelwe amafutha esiswini esingaphansi , ikakhulukazi kwabesifazane. Ungathuthukela ukuze uhlehlise ama-crunches ngemva kwamasonto ambalwa ukuze ukhululeke ngokunye okuhlukile.
Ungayenza kanjani i-reverse crunch?
Lala endaweni ukuze uthole i-crunch, futhi ngaphambi kokwenza i-crunch, phakamisa imilenze yakho emoyeni-izithende zakho zingaba phezulu emoyeni noma ezinqeni zakho. Exhale njengoba uphakamisa i-torso yakho, futhi ulethe amathanga akho esifubeni sakho. Qinisekisa ukuthi isilevu sakho sisuke esifubeni sakho. Ungakwazi futhi ukuletha ikhala lakho emadolweni akho.Okufanele ukugweme: Ungalethi izindololwane zakho kumakepisi wakho wamadolo. Zama futhi ugweme ukudonsa phansi phansi phezulu uma wenza i-crunch.
Ithiphu: Ungakwazi ukuwela amaqakala akho uma ufuna lapho uphakamisa imilenze yakho phezulu.
Ukuzivocavoca Amafutha E-Belly - I-Vertical Leg Crunch
Lesi yisihluthulelo esiwusizo kakhulu iqinisa umnyombo kanye ngenkathi usebenza imisipha ezungeze isisu. Kuyinto enkulu ukuzivocavoca ukuze ulahlekelwe amafutha esiswini . Iyasebenza nasemisipha ephansi emuva. Ukuma kwalokhu kuqina kuthuthukisa ukushuba kokuzivocavoca, ngakho-ke kuhle ukuqhubekela phambili ngemuva kokuthi ukhululekile nge-crunch eyisisekelo.
Ungawenza kanjani umlenze ome mpo?
Qhubeka, lala phansi kumata wakho futhi welule imilenze yakho phezulu emoyeni kuze kube yilapho izinyawo zakho zibheke ophahleni. Imilenze yakho kufanele iqonde ngangokunokwenzeka, ngokuyisisekelo i-perpendicular kuya phansi. Beka izandla zakho ngemuva kwekhanda lakho, izintende zakho ziqonde noma izithupha zakho ngemuva kwezindlebe zakho. Phakamisa i-torso yakho ngokusemandleni akho, gcina ibanga elingamasentimitha ambalwa phakathi kwesilevu sakho nesifuba. Exhale lapho uphakamisa i-torso yakho futhi uhogele lapho ubuyela phansi. Adonse umoya bese uphakamisa umzimba ongenhla uwubhekise okhalweni. Adonse umoya kancane. Yenza cishe ama-crunches angu-10-12 amasethi amabili kuya kwamathathu. Bheka ividiyo engenhla yokuthi ungayenza kanjani i-vertical leg crunches.Okufanele ukugweme: Ungavali amadolo akho lapho uphakamisela umzimba wakho ongenhla ku-pelvis, kuzodala ubunzima.
Ithiphu: Lokhu kugoqa kungenziwa futhi ngokuphambana kwamaqakala, ugcine imilenze yakho iqondile futhi ibheke ophahleni.
I-Belly Fat Exercise - Ukuzivocavoca Ngebhayisikili
Nakuba igama liphakamisa ukuthi udinga ibhayisikili kulokhu ukunciphisa amafutha esiswini ukuzivocavoca, ungakhathazeki. Ungakwenza ngempumelelo ngisho nangaphandle kwebhayisikili. Uma ukwazi ukufinyelela umjikelezo, nokho, qhubekela phambili futhi usebenzise okungenani imizuzu engama-20 kuye kwengama-25 kuwo ngosuku.
Ungawenza kanjani umsebenzi webhayisikili?
Udinga ukulala ecansini lakho futhi ugcine izandla zakho zisemaceleni noma ngemuva kwekhanda lakho njengoba wenza ngama-crunches. Phakamisa yomibili imilenze yakho kakhulu ukusuka phansi futhi uyigobise emadolweni. Manje, phindaphinda ukunyakaza kwemilenze njengokungathi ubunjalo ukugibela ibhayisikili . Ukuze uqale, sondeza idolo lakho langakwesokudla esifubeni sakho ngenkathi ukhipha umlenze wesobunxele uqonde. Khona-ke, ngenkathi ukhipha umlenze wesokudla uqonde, ulethe idolo lesobunxele eduze kwesifuba sakho. Phinda izikhathi ezingu-10 kuya kweziyi-12 ngesethi ngayinye futhi okungenani amasethi amathathu ngesikhathi.Okufanele ukugweme: Ungadonsi intamo yakho futhi uqiniseke ukuthi ugcine umhlane wakho uphansi phansi.
Ithiphu: Yenza lo msebenzi ube yingxenye yewololi enkulu kuphela ukwehla kwesisindo esijwayelekile ngama-crunches nokunye izivivinyo cardio for ukulahlekelwa belly fat . Bheka le vidiyo ukuze uqonde ukunyakaza.
I-Belly Fat Exercise - I-Lunge Twist
Indlela yokwenza i-lunge twist?
Udinga ukuma uhlukanise imilenze yakho ngobubanzi be-hip. Amadolo akho kufanele agobe kancane. Manje, shiya izandla zakho zombili phambi kwakho, uqinisekise ukuthi zihambisana namahlombe akho futhi uwagcine ehambisana nomhlabathi. Ngena endaweni yephaphu unyawo lwakho lwesokunxele lubheke phambili. Manje, sonta umzimba wakho ongaphezulu kwesokunxele ngomzimba wakho. Okulandelayo, zama ukufinyelela izingalo zakho ezeluliwe ohlangothini lwakho lwesobunxele. Cabanga ngokukhomba kwesokunxele ukusuka kwakho inkaba . Hambisa izingalo zakho kancane uye phakathi nendawo bese uya phambili ngonyawo oluphambene bese uphendukela kolunye uhlangothi. Ungasebenzisa izinyathelo eziyi-10 kusethi ngayinye futhi wenze amasethi amabili ezingeni labaqalayo.Okufanele ukugweme: Ungaphenduki idolo lakho noma ugobe umgogodla wakho phambili. Umgogodla kufanele ugcinwe uqondile.
Ithiphu: Uma wakha ukubekezelelana ngalo msebenzi, ungawenza ngokubamba isisindo (njengebhola lomuthi) ezandleni zakho.
Ukuzivocavoca Kwamafutha Esisu - I-Vacuum Yesisu
Ukuzivocavoca kwe-vacuum esiswini kuwumthelela omncane, futhi kugcizelela kakhulu ukuphefumula kwakho kunokwandisa ukushaya kwenhliziyo yakho. Kuyinto enkulu inqubo yokulahlekelwa amafutha esiswini futhi isetshenziswa emikhakheni eyahlukene yokuqeqesha. Isebenza ngamandla ukuqeqesha imisipha yesisu nokuthuthukisa ukuma.
Indlela yokwenza i-vacuum yesisu?
Ikona ngempumelelo ukwelula ukuma. Ukuze wenze i-vacuum esiswini, yima uqonde phansi, bese ubeka izandla zakho okhalweni lwakho. Manje, awukhiphe wonke umoya, ngokusemandleni akho. Ngokuphumelelayo, kufanele uzwe ukuthi akukho moya emaphashini akho. Bese, wandise isifuba sakho, futhi uthathe isisu sakho ngangokunokwenzeka futhi ubambe. Zama ukucabanga ukuthi ungenzenjani uma ufuna inkaba yakho ikuthinte umgogodla, wenze umnyakazo. Zama ukubamba imizuzwana engu-20 (noma ngaphezulu) uma usaqala, bese uyakhulula. Lokho kufinyezwa okukodwa. Phinda izikhathi ezingu-10 ngesethi eyodwa.Okufanele ukugweme: Lokhu ukuzivocavoca kufanele kwenziwe esiswini esingenalutho , ngaphandle kwalokho, kuzoholela ezinkingeni zokugaya ukudla. Uma uhlushwa yinoma yiziphi izinkinga zenhliziyo noma zamaphaphu, ungase ufune ukweqa lesi.
Ithiphu: Uma usuyitholile futhi uyingcweti endaweni yokuma, ungayenza ngokuguqa, uhlale phansi, futhi ulale phansi.
Imibuzo Evame Ukubuzwa Ngesikhathi Uzivocavoca Ukuze Unciphise Amafutha E-Belly
Q. Yikuphi ukuzivocavoca okungcono kakhulu kokulahlekelwa ngamafutha esiswini?
KUYA. Ukuzivocavoca kwe-Cardio. Yebo, Ukuzivocavoca kwe-cardio kusiza ukushisa ama-calories futhi kuncibilikise amafutha angafuneki . Ungakhetha ukuhamba, ukugijima nokugijima. Ukuhamba ngesivinini esisheshayo cishe imizuzu engama-30-45 izinsuku ezine kuya ezinhlanu isonto ngalinye noma ngaphezulu kuzosebenza. Uma usuthole amandla amaphaphu athile, ungathuthukela ekugijimeni ngesivinini esilinganayo ngesikhathi esifanayo, futhi ekugcineni ufake imizuzu embalwa yokugijima ngaphakathi kwesimiso sakho.Q. Ngingakwazi ukulahlekelwa amafutha esiswini kuphela ngokuzivocavoca?
KUYA. Kunzima lokho. Uma ukhetha ukujima kuphela ngaphandle kokulawula lokho okudlayo, umphumela uzohamba kancane futhi ungagxili. Udinga ukusebenzisa a ukudla okunempilo kuyilapho unamathela esimisweni sokuzivocavoca esiphumelelayo. Kungcono ukugwema ukudla okunamafutha nokudla okuthosiwe okugcwele ushukela thola amafutha esisu sakho ancibilike . Ngakho-ke, ungafinyeleli kuleyo dessert nganoma yisiphi isikhathi maduzane! 
