Ungayicofa njani i-abs

Ungayicofa njani i-abs

Njengoko sisazi, kwihlabathi lokuzivocavoca kunye nokuba sempilweni kukho ubuqhinga obuninzi obuzama ukusibekela umbono oyinyani weli hlabathi. Eyona njongo iphambili yezi zinto zikhohlisayo kukwenza imali ngexabiso lokungazi kwabathengi. Kwaye into kukuba elinye lamaqela emisipha aphethe obona buxoki kunye neentsomi zezesisu. Abantu bafuna ukuba nomzimba olungileyo ehlotyeni kwaye ukuba neepakethi ezintandathu kubalulekile kubo. Baninzi abantu abazibuza ukucofa njani i-abs ngokukhawuleza okukhulu.

Ngaphandle kobuxoki, ngaphandle kweentsomi, ndinenyaniso kuphela, ndiza kukuxelela kweli nqaku ukuba ungabhala njani amanqaku.

Ukubaluleka kwepesenti

Ubunzima bemisipha ephantsi

Enye yemiba ebalulekileyo xa kusenziwa ukumakisha i-abs yipesenti yeoli. Uninzi lwabantu luyenza ngokungagungqiyo kwiiseshini zokuzilolonga. Ngokuqinisekileyo ubonile abantu abaninzi Qeqesha ii-5 iintsuku ngeveki. Kwaye isisu kufuneka siphathwe njengesihlunu esinye.

Onke amaqela emisipha kufuneka aseke umthamo woqeqesho olwaneleyo ngokuxhomekeke kwinqanaba kunye nenjongo efunekayo. Ayifani ukuba kwinqanaba elisisiseko ngokomelela kwamandla, ubunzima bemisipha kunye namava ejimini, kunokuba ube phambili. Umda wokuzuza kobunzima bemisipha ungaphezulu kwabo bantu banomdla. Ke ngoko, ngabokuqala ukucinga ukuba, ngokuziqeqesha qho mihla le, baya kuba neepakethe ezintandathu kwisithuba esingangenyanga.

Akukho nto iqhubekayo kwinyani. Inyaniso yokwenyani kukuba, ukuba awunayo ipesenti etyebileyo, ungenza yonke into oyifunayo, ongasokuze uyibone. Kwaye kunjalo inqatha lesisu lelona liphetheyo ukugubungela i-abs yethu. Ingakumbi emadodeni, kukho utyekelo lokugcina amanqatha amaninzi esiswini. Baninzi kakhulu abantu abane-abs elungileyo kodwa amanqatha abo omzimba awakuvumeli ukuba ubabone.

Kule nto, isigaba esaziwa njengenkcazo senziwa. Inqanaba lenkcazo linokusekwa ukusilela kwekhalori ngokutya kunye nokwanda kokuzivocavoca kwentliziyo. Kunye nokuzilolonga ubunzima kwindawo yokuzivocavoca senza isigaba sokuphulukana namafutha. Ngokulahlekelwa ngamanqatha esisu, siya kutyhila i-abs.

Ungamakisha njani i-abs ukuba uyintsha

Ipesenti yamafutha asezantsi

Enye yeengxaki ezingundoqo zokwenza inqanaba lenkcazo yemisipha lixabiso eliphantsi lemisipha emzimbeni. Kwaye baninzi abantu abathi, nje ukuba baqale ukuzogquma kancinci, baqale inqanaba lenkcazo. Ngokwesiqhelo, amanqanaba enkcazo aphela ngokuhla kwintsebenzo kwindawo yokuzivocavoca, ukwanda kokudinwa, ukwanda kwendlala, kunye nokukwazi ukuphucula okuncinci. Ngeli nqanaba apho sinesiphene sekhalori asiphuculi kwindawo yokuthamba. Kananjalo asinakufumana ubunzima bemisipha kuba kufuneka intsalela yekhalori.

Kuzo zonke ezi zizathu ii-newbies azicetyiswa ukuba zigxile kwiipakethi ezintandathu. Nangona ukumakisha i-abs ngobuhle kunokuba kuhle ehlotyeni, akunamsebenzi ukuba ne-abs elungileyo ukuba unawo wonke umzimba ngaphandle kobunzima besisipha. Ukwenza umboniso we-abs kuya kufuneka wehlise ipesenti yayo etyebileyo ukuya kwiipesenti ezijikeleze i-10-13%, Kuxhomekeke kwimfuza nganye. Ukuba uchaza ezantsi kule pesenti yamafutha asezantsi, ukuba awunaso isixa esifanelekileyo semisipha, uya kujongeka ubhityile ngokugqithileyo. Ukongeza, uya kuyonakalisa impilo yakho kuba amanqatha omzimba anendima ebaluleke kakhulu kwimeko yehomoni.

Ngokulahla umgangatho kunye nethoni yezihlunu ngenxa yokucaciswa kakhulu, sizenza bajonge kakhulu emzimbeni. Asizukubi mbi ngokwasemzimbeni kuphela, kodwa siya kuba kubi nakwimpilo yethu. Isigaba senkcazo yokumakisha i-abs Kuya kwenziwa kuphela xa unethoni enkulu yemisipha.

Indlela yokufumana amanqaku kwinqanaba levolumu

Ungamakisha njani inyathelo ngenyathelo

Into engathathelwa ngqalelo kukwenza ukuhlala kwisigaba sevolumu. Eli nqanaba lokubhukuda likwabizwa ngokuba sisigaba sokufumana izihlunu. Inqanaba apho sakha khona izihlunu ukusuka ekukhuleni kancinci kodwa okuqhubela phambili. Ukuseka isigaba sokufumana ubunzima bemisipha sifuna intsalela yekhalori ekudleni. Oko kukuthi, yitya iikhalori ezingaphezulu kokuchithwa ngokuqhubekayo nangokuzinzileyo ngokuhamba kwexesha. Ngale ndlela, sifumana ubunzima ngelixa obu bunzima bubunzima bemisipha, amanzi, i-glycogen kunye namafutha.

Ewe, ufunda njani ngokuchanekileyo, ayinakuphepheka kwaye ufumane amanqatha ukuba sifuna ukufumana ubunzima bemisipha. Enye yezona mpazamo ziphambili abantu abazenzayo ejimini ayenzi kuhlala-phantsi ngexesha lesigaba sokubetha. Kwaye, ngeli nqanaba, awunambonakalo mhle wesisu sakho kuba ugqutyutyiwe. Ke ngoko, bahlala besenza imithambo esiswini kwinqanaba lenkcazo. Ingxaki yile kukuba ngexesha lesigaba sokuchaza akukho phuhliso lobunzima bemisipha. Oku kwenza, Ngakumbi njengoko sihlala-phezulu, ngekhe zikhule. Eli nqanaba lisebenza kuphela ekuphulukaneni namafutha amaninzi.

Ukuba ngexesha lesigaba sevolumu awukhange umisele inkqubo elungileyo yesisu, qiniseka ukuba abayi kukhula. I-abs kufuneka iqeqeshwe njengalo naliphi na elinye iqela lemisipha. Kulapho kuya kufuneka ungenise uqeqesho oluguqukayo: ivolumu, amandla kunye nokuhamba rhoqo. Kuxhomekeke kwinqanaba onalo kwindawo yokuzivocavoca (i-novice, intermediate, advanced) uya kuba nakho ukuqeqesha inani elikhulu leeseti ngeveki ye-abs.

Ingcebiso ngokubanzi yile ilandelayo:

  • Entsha: phakathi kwe-6 ne-9 iiseti ngeveki, Yahlulwehlulwe iiseshoni ezimbini (frequency 2).
  • Abaphakathi: phakathi kwe-9 ne-15 iiseti ngeveki, yahlulahlulwe yangamaxesha amabini (frequency 2)
  • Phambili: phakathi kwe-16 ne-22 iiseti ngeveki, Yahlulwehlulwe kathathu (ubukhulu be3)

Ukuba uqeqesha i-abs yakho ngolu luhlu lweeseti kwi-15-25 yokuphindaphinda, ngexesha lesigaba sokubhukuda, uya kuba nakho ukungabikho xa usenza inkcazo yesigaba.

Ndiyathemba ukuba ngezi ngcebiso uyayazi indlela yokufumana amanqaku. Ukuba unemibuzo malunga noqeqesho kunye nesondlo ndithumele ngqo kwi-Instagram: @Yamkelani Ndingumqeqeshi kunye nesondlo sezemidlalo, ndiyathemba ukukunceda.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
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