I-belly bulge ingenye yezinto ezinzima kunazo zonke okufanele uzisuse uma usula ufuna ukunciphisa umzimba . Amafutha anqwabelene azungeze isisu sethu awasidwebi isithombe esinempilo ngoba angakubeka engcupheni yezifo eziningi ezibangelwa indlela yokuphila. Ukudla ukudla okunempilo kungenye yezindlela eziyisihluthulelo zokuqinisekisa ukuthi awungezi kulokhu kuqhuma, kodwa ukuze uhlikihle lawa mafutha amaningi, udinga ukwenza isiqiniseko sokuthi uyazivocavoca futhi ufaka nokuzivocavoca ohlelweni lwakho oluqondise i-belly flab. .
Lezi zivivinyo zizophinde ziqinise umnyombo wakho ohlelweni futhi ukuwenza njalo kuzoholela ekutheni lahlekelwa amafutha esiswini . Vele, lokhu ngeke kwenzeke ngobusuku noma ezinsukwini eziyi-10 ngalolo daba, kodwa ungadikibali futhi uqhubeke nokwenza lezi zivivinyo futhi maduze uzobona umehluko. Enye yezindlela zokuqaphela lolu shintsho ukugqoka itop eqinile eduze ne-mid-riff bese uqhubeka nokuzama njengoba amasonto eqhubeka. Ngale ndlela, lapho iqala ukuzizwa ikhululekile, uzokwazi ukuthi ulahle i-flab eyeqile. Ungakwazi futhi ukukala usebenzisa itheyiphu yokukala, bese wenza okufanayo njengoba uthuthuka ngokujima kwakho.
Manje ngaphambi kokuthi uzibuze ukuthi yini ongayenza ukuze ulahlekelwe yilawo ma-intshi engeziwe, sinohlu lwezivivinyo ongazizama. Kusukela epulangeni elilula nokuhlukahluka kwalo okuningi kuya i-yoga pose lokho kusebenza kumongo, kanye nokuzivocavoca kwe-tummy toning, sinakho konke ngawe. Ngaphezu kwalokhu, siphinde sibe nendlela ejabulisayo yokushaya iqhubu, ngokudansa usuka lapho. Zama i-tango engeke ithuthukise amakhono akho okudansa, kodwa futhi iphimbo umzimba wakho kuhlanganise nesisu sakho .
eyodwa. Hamba Ipulangwe
ezimbili. Ncibilikisa I-Muffin Top
3. Isikhathi Se-Crunch
Ezine. Thola Pushy
5. I-Plate Patrol
6. Yenza i-Twist
7. Ukweqa Imigqa
8. Thola i-Yogic
9. I-Belly-Busting Yoga Moves
10. Yenza i-Tango
Hamba Ipulangwe
I-Planking iyindlela engcono kakhulu yokunciphisa ukhalo lwakho. Kungumsebenzi we-isometric oqinisa umnyombo wakho futhi uzinzise umzimba wakho wonke. Umqeqeshi osaziwayo kanye uchwepheshe wokufaneleka , u-Rakesh Udiyar uthi, I-Planking isiza ukwakha amandla enkabeni yakho, ilolonge ukhalo lwakho, futhi ithuthukise nokuma kwakho. Uma uhlushwa iqolo elibuhlungu, amapulangwe ayindlela ephumelela kakhulu yokunciphisa ubuhlungu ngoba aqinisa imisipha yakho yangaphezulu nephansi. Kwenze njalo futhi uzoshisa ama-calories amaningi futhi uthuthukise eyakho isilinganiso se-metabolic . Ukuze uthole i-toned abs efanele ingubo enhle kakhulu ye-lehenga noma i-bodycon ejabulisa kakhulu, zama lokhu kunyakaza okusebenzayo, kusho u-Faye Remedios. U-Swapneel Hazare, umeluleki omkhulu wokufaneleka, i-ProSport Fitness Centre—A Zaheer Khan Initiative, uchaza indlela yokwenza kahle.
Lala ubheke phansi (ubheke phansi) kumata. Beka izingalo zakho zibe ububanzi behlombe ngokuhlukana, gcina imilenze yakho inwetshiwe futhi izindololwane zakho zigobile futhi ngokuqondile ngaphansi kwamahlombe; hlanganisa izandla zakho.
Phakamisa umzimba wakho kancane futhi wenze umugqa oqondile ngamahlombe akho, izinqulu namaqakala. Qinisekisa ukuthi akukho ukugoqa ngemuva kwentamo yakho kusesimweni sokungathathi hlangothi.
Njengoba uphakamisa umzimba wakho, donsa inkaba yakho ngasemgogodleni wakho bese ucindezela ama-glutes akho (izinqe). Gcina umgogodla ongathathi hlangothi (akukho ukugoqa ngokweqile komhlane wakho).
Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka ngaphandle kokuyekethisa efomini. Yima uma uqala ukunyakaza noma uma uqhaqhazela ngokweqile.
Umugqa wepulangwe kanye ne-kickback: Qala ngo indawo yepulangwe isandla sakho sokudla sihlezi phezu kwe-dumbbell. Letha isisindo esifubeni sakho, yima kancane, bese uqondisa indololwane yakho kuze kube yilapho umphambili wakho uqondana naphansi. Misa isikhashana, bese uhlehlisa ukunyakaza ukuze ubuyele ekuqaleni. Lokho kuyimpendulo eyodwa. Qedela ama-reps ohlangothini olulodwa ngaphambi kokushintsha. Yenza izikhathi ezi-3 ohlangothini ngalunye.
Ipulangwe eliphakanyiswe ngaphambili: Qala endaweni yepulangwe ngesandla sakho sokudla ku-dumbbell. Nweba ingalo yakho yesokudla iqonde phambi kobude behlombe lakho, ugcine izinqulu zakho zihambisana naphansi. Yehlisa kancane ubuyele endaweni yokuqala. Lokho kuyimpendulo eyodwa. Qedela ama-reps ohlangothini olulodwa ngaphambi kokushintsha. Yenza izikhathi ezi-3 ohlangothini ngalunye.
Isandiso esizungezayo: Qala endaweni yepulangwe. Zungezisa i-torso yakho kwesokudla, uphakamise ingalo yakho yesokudla ophahleni njengoba ugibela ngaphandle konyawo lwakho lwesobunxele. Misa isikhashana, bese uhlehlisa ukunyakaza ukuze ubuyele ekuqaleni. Phinda ngakolunye uhlangothi. Lokho kuyimpendulo eyodwa. Yenza izikhathi ezi-3 ohlangothini ngalunye.
Ipulangwe lokuhamba: Kusukela endaweni yepulangwe, gobisa idolo lakho langakwesokudla libheke endololwaneni yakho yangakwesobunxele. Yima kancane, bese ubuyela epulangeni, ugcine unyawo lwakho lwesokudla luphakanyiswe amayintshi ambalwa ukusuka phansi. Bese, i-engela umlenze wakho wesokudla uwubeke eceleni ngenkathi uwugcina unwetshiwe. Misa isikhashana, bese uhlehlisa ukunyakaza ukuze ubuyele ekuqaleni. Phinda ngakolunye uhlangothi. Lokho kuyimpendulo eyodwa. Yenza izikhathi ezi-3 ohlangothini ngalunye.
Ncibilikisa I-Muffin Top
Zibizwa nangokuthi izibambo zothando kodwa akukho okuningi ongakuthanda ngakho amafutha aphakathi kwesigaba esingenampilo . I-Faye Remedios ingena khaxa emnyakazweni embalwa eshaya ukhalo.
I-muffin top ingenye yezinto ezikhungathekisa kakhulu ukubhekana nazo njengoba kunezinsuku eziningi lapho ungasifihla khona ngamabhulukwe anokhalo oluphezulu. Kunemiphumela emibi kakhulu yezempilo ukuba nayo. Ukuntuleka kokuzivocavoca umzimba, indlela yokuphila engalungile kanye nokuntuleka kokulala yizizathu ezivame kakhulu ezenza imisipha yethu yesisu ibe buthaka.
Amafutha kule ndawo ahlotshaniswa nengozi enkulu yesifo sikashukela, umfutho wegazi ophezulu, isifo senhliziyo nezinye izinkinga ezingapheli. Indlela ephumelela kakhulu yokukhomba udaba iwukuhlanganisa ukuqeqeshwa okuthile kwamandla nokujima kwakho kwe-cardio, kusho uchwepheshe wezempilo nokufaneleka uMickey Mehta. Nazi izivivinyo ezinganciphisa belly fat , ukukunikeza i-mid-riff ezwakala kahle. Faka lezi zivivinyo kanye nokuhluka kwepulanga okukhulunywe ngenhla.
Isikhathi Se-Crunch
Ama-crunches ayindlela enhle yokuqinisekisa ukuthi usebenza ngempela imisipha yakho eyinhloko futhi uyiqinise ohlelweni. Nansi indlela yokwenza ngendlela efanele.
Qala ngokuthi elele phansi emhlane wakho kumata. Guqa amadolo bese ubeka izandla zakho ngemuva kwekhanda lakho. Zidonsele phezulu bese usonta kancane ukuze indololwane yakho yesokunxele ithinte idolo lakho langakwesokudla. Zehlise ubuyele endaweni yokuqala. Phinda ngendololwane yesokudla uthinta idolo lakho lesokunxele. Yenza ama-reps angu-20 ohlangothini ngalunye.
Thola Pushy
Ama-Push-ups angolunye uhlobo lokuzivocavoca oluqondise phakathi nendawo futhi lukunikeza ukujima okuphelele kwe-abs. Uma wenza ama-reps amaningi, uyashesha ngena esimweni . Nansi indlela yokwenza ngendlela efanele.
Ngena endaweni yepulangwe ezingalweni zakho. Yehlisa umzimba wakho ubheke phansi. Njengoba ukhuphuka, ngenisa umlenze owodwa ngasemahlombe akho. Khulula futhi ubuyele endaweni yokuqala. Phinda ngomunye umlenze. Yenza izikhathi ezingu-25 ngomlenze ngamunye.
I-Plate Patrol
Yonke imizamo yakho yokuzivocavoca izomosha ngaphandle uma udla ngendlela efanele. Njengoba ochwepheshe bazokutshela, i-abs yenziwa ekhishini, futhi ngaphandle kokuthi ulandele ukudla okuhle nokunempilo, ngeke ubone imiphumela. Ukunciphisa ukudla okungeyona impilo kuwumqondo omuhle kanjalo nokwenza isiqiniseko sokuthi uphuza amanzi anele.
U-Vinod Channa, umqeqeshi wokuqina kosaziwayo, ukholelwa ukuthi ukudla kwakho kudlala indima enkulu ekulweni ne-ab flab. I-muffin top iyingqimba yamafutha engezansi kwesisu; lena yindawo lapho amafutha ehlala khona ngokushesha kodwa kuthatha isikhathi eside ukuhamba. Ukuqeda lokhu, ukuzivocavoca kukodwa akwanele. Kufanele ubheke nokudla kwakho. Khetha ukudla okune-carb ephansi, ukudla okungenawo amafutha . Kuzodingeka ulinde okungenani izinyanga ezimbili ukuze ubone imiphumela kodwa qiniseka ukuthi eyakho ukudla nokuzivocavoca zombili zigadwa umqeqeshi onolwazi.
Yenza i-Twist
Sukuma ubeke izandla zakho ngemuva kwekhanda izindololwane uzivule kakhulu. Gobisa amadolo akho kancane bese uphendukela ohlangothini olulodwa bese uya kolunye. Qinisekisa ukuthi izinqulu zakho azinyakazi ngenkathi wenza lo msebenzi. Yenza izikhathi ezingu-25 nhlangothi zombili.
Ukweqa Imigqa
Yima izinyawo zakho zihlukene ngobubanzi be-hip. Vala izandla zakho ngemuva kwekhanda lakho izindololwane zakho zibe banzi. Phakamisa idolo lakho langakwesokunxele phezulu bese wehlisa indololwane yakho yesokudla ukuze uhlangane naleli dolo. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi. Yenza izikhathi ezingu-25 ohlangothini ngalunye.
Uma ungumuntu ongakujabuleli ukwenza lezi zivivinyo ezibalwe ngenhla, kukhona okunye esikuhlelele kona. Thina bhala i-yoga eyisithupha ejabulisayo futhi umdanso uya thambisa isisu sakho . By Synjini Nandi.
Uma ufuna izindlela zokwenza ithoni yesigaba sakho esimaphakathi, sikuphathele. Nakuba ama-crunches namapulangwe kungenzeka kube yimikhuba yakho yejimu oyikhethayo esikhathini esidlule, lezi zindlela eziyisithupha zokudala zizothuthukisa isisu sakho ngokushesha.
Thola i-Yogic
I-Yoga iwukuzivocavoca okuhle komzimba ophelele nengqondo futhi kunemiphumela ehlukahlukene emihle futhi. Imiphumela iphelele futhi awugcini nje ukwenza ithoni yomzimba wakho, nawe futhi ngcono ukujikeleza kwegazi futhi isebenza nasezithweni zakho. Umgogodla udinga ukuzibandakanya uma ufuna isisu esiyisicaba. NgokukaRupal Sidhpura Faria, umqeqeshi we-yoga usaziwayo, iphutha elivame kakhulu abantu abalenzayo lapho besebenza kumgogodla uwukuqinisa isisu—eqinisweni, udinga ukubopha isisu, umhlane nezinqe. Kungcono ukuphakamisa ukhalo lwakho bese udweba izimbambo zakho phakathi. Lokhu kuhlanganisa nokuhlanganisa izimfihlo zakho nokubamba konke lokhu ndawonye, okuzosiza ukwenza isisu sakho sibe sicaba. Nazi ezinye izimo ze-yoga ezisebenza kahle ukunciphisa i-belly flab . Nansi indlela yokuzenza ngendlela efanele. I-Belly-Busting Yoga Moves
I-Navasana (isimo sesikebhe)
Lala ngomhlane. Gobisa amadolo akho. Phakamisa ikhanda lakho namahlombe bese umisa izandla zakho phakathi nomoya eceleni kwakho, ukhomba iminwe yakho ezinzwaneni. Manje phakamisa imilenze yakho, eyodwa ngesikhathi. Bamba lesi simo, ngenkathi ubamba umongo. Bamba isikhathi eside ngangokunokwenzeka. Yenza ukuma okusontekile phakathi kwe-Navasanas.
Vakrasana (elele phansi)
Lokhu kuzosebenza ezinhlangothini zakho, ama-obliques kanye ne-waistline. Lala ngomhlane amadolo agobile futhi izandla zikhishwe eceleni komugqa wamahlombe akho endaweni engu-T. Hola umoya, futhi ngenkathi uphefumula jikisa amadolo akho kwesokudla ngenkathi ubheke esandleni sakho sobunxele. Phinda okufanayo ngakolunye uhlangothi.
Suryanamaskara (ukubingelela kwelanga)
Uchungechunge lwezimo eziyi-10 ezenziwe ngokugeleza, i-Suryanamaskara iwukuzilolonga okugcwele umzimba. Qiniseka ukuthi uyaprakthiza phambi kukathisha okungenani ekuqaleni, kanye nebhonasi ikhredithi yokusika isisu , bamba umzimba wakho uqinise ngenkathi wenza ukuma ngakunye. Yenza okungenani ama-reps ayisishiyagalombili kuya kwayishumi ekuhambeni okukodwa ukuze uzwe ngempela imiphumela yalesi simo. Okuhle ukuthi, uzobe usebenzisa amaqembu emisipha ahlukene njengoba wenza lo msebenzi we-yoga.
Yenza i-Tango
I-Tango iyindlela yothando kakhulu yokuzivocavoca. Ukunyakaza okuningi kudinga ukuthi wenze inkontileka futhi ubandakanye umnyombo wakho. U-Kiran Sawhney, uchwepheshe wokufaneleka kanye nomsunguli we-Fitnesolution.com, uthi, I-tango iwumdanso ongasheshi futhi amadolo akho ahlala egobile ngakho unikeza imilenze yakho nomgogodla umsebenzi omuhle kakhulu. Kuyasiza futhi ukukhulula ubuthi emzimbeni futhi kuhlanze ingqondo nomzimba njenge-yoga. Uma uthanda ukudansa, nali ifomu lomdanso elibandakanya umongo wakho futhi likunikeza imiphumela futhi. Nansi iminyakazo okufanele uzame.
I-tango eqhuma isisu ihamba
Isishiyagalombili
Dweba isithombe esiyisishiyagalombili ngezinyawo zakho ngokuzulazula futhi usebenze kokubili umzimba wakho ongenhla nophansi, kodwa ngezindlela eziphambene.
Ama-twist
Ucishe uchaze umbuthano one-ocho eyodwa eya phambili, isinyathelo esiseceleni, i-ocho eyodwa eya emuva kanye nesinye isitebhisi eseceleni. Lokhu kuhilela ukuzungeza okuningi kanye nokunyakaza kwamanzi.
Igingqikisiwe
Kufana nokuma kwentaba lapho uhlehla khona futhi uncike ngokuphelele lapho izinyawo zakho zingemuva kakhulu. Ngaphandle kokuncika phambili, ugxile ku-eksisi yakho futhi lokhu kungenzeka kuphela uma ubandakanya umongo.
Khetha okuthandayo noma wenze ingxube yazo zonke lezi zivivinyo ezibalwe ngenhla, futhi siyaqiniseka ukuthi uzobona imiphumela maduze. Ngakho-ke, lungela ukuvalelisa u-flab futhi uthi sawubona ku-flat abs.
Izithombe: I-Shutterstock
Ngemibono evela ku-Kriti Saraswat Satpathy
