Ingabe uyaphupha ngokuba nebha likashokoledi esiswini sakho kodwa umqondo nje wokwenza ama-sit-ups ukwenza ube nesiyezi? Sinezindaba ezinhle: kungenzeka nciphisa isisu emadodeni Ngaphandle kwe-Abs! Kungase kungabi ngokushesha njengendlela evamile yokuzibulala nge-abs yakho, kodwa ingasebenza. Ingabe uyazama ukuthola ukuthi kanjani? Mhlawumbe umgomo wakho wokugqoka i-swimsuit ngaphandle kwezakhiwo kuleli hlobo uzofezeka uma ungaguquguquki. Ngoba yebo, ukubekezela kubalulekile ukukufeza, kanye namandla.
Asikhulumi ngamakhambi ayisimangaliso, ngoba kuzomele usebenze kube sengathi uya ejimini. Eqinisweni, umsebenzi uzophinde ube khona kumafomula esizokubonisa wona. Ngaphezu kwezinye izinqubo ezinempilo okufanele uzamukele njengengxenye yempilo yakho yansuku zonke. Kodwa izimanga azikho uma kuziwa ekubukekeni okuhle, ngaphandle uma unquma ukungena ngaphansi kommese noma ukwelapha okumba eqolo. Akuyona yini indaba yakho leyo? Bese ufunda.
Kungani unesisu?
Into yokuqala ukuthi uyaqonda kungani uthole isisu. Kungase kube nezimbangela ezimbili ngemuva kwegama elingelona iqiniso elithi “ijika lenjabulo.” Ezokuqala yilezi AmaGesi, okubonakala ngenxa yokusetshenziswa kabi kweziphuzo ezine-carbonated, kuhlanganise nobhiya wakho owuthandayo. Ngaphezu kwalokho, amagesi aphinde avele ngenxa yokudla okungenamsoco futhi, kwezinye izimo, ngoba isimiso sethu sokugaya asisebenzi kahle futhi siqoqa amagesi amaningi kunalokho okufanele. Noma ngoba ugwinya umoya.
Isizathu sesibili sokuthi ube nesisu yingoba uqongelele amafutha kule ndawo, okungenye ethambekele kakhulu. Lokhu, ngaphandle kokungabukeki, akukuhle kuwe, ngoba i amafutha esiswini Kuyinkomba yokuthi impilo yakho isengcupheni yokubhekana nezinkinga ezingaba zimbi kakhulu uma ungazixazululi bese uqala ukuzinakekela.
Amafutha onawo esiswini uyabeka engozini impilo yakho yenhliziyo nemithambo yegazi. Ngaphezu kwalokho, kukhona izifundo ezihlobene index of amafutha esiswini anengozi eyengeziwe yesifo sikashukela nezinye izifo.
Ukwazi ukuthi yiziphi izinto ezikuvezela ukuthi isisu sakho sifane nesomuntu okhulelwe, manje yisikhathi sokuthi ufunde ukusikhipha. Ngoba imayelana nokuhlasela izinhlangothi zombili: vimbela igesi futhi ushise amafutha lokho sekuvele kuzinzile futhi akubonakali ukuthi ufuna ukuphuma esibelethweni sakho.
Ngale ndlela unganciphisa isisu sakho, ngaphandle kokwenza ama-sit-ups
Yehlisa isisu emadodeni Kudinga ukuthi ungashintshi futhi ulandele izeluleko esizokunikeza zona nsuku zonke. Kulungile ukuthatha “ikhefu” ngezikhathi ezithile, kodwa sicela ukuvumele kube ikhefu elidlulayo futhi ngezikhathi ezithile kuphela.
Gwema iziphuzo ezine-carbonated nokudla okune-flatulent
Ngeziphuzo ezine-carbonated sisho ZONKE iziphuzo ezine-carbonation, okuhlanganisa iziphuzo ezibandayo, amasoda, amanzi acwebileyo kanye nobhiya. Ngotshwala nangaphandle kotshwala, ngoshukela noma ngaphandle noma ngamakhalori angu-0, lezi ziphuzo zikhiqiza igesi esiswini sakho futhi azilungile nhlobo. Uma ufuna ukunciphisa isisu, kuzomele ujwayele uphuze amanzi, ama-infusions namajusi emvelo futhi, njengomvuzo kuphela ngezinsuku ezikhetheke kakhulu, uphuze ubhiya noma isiphuzo esithambile.
Qaphela amafutha!
Sikhuluma ngeqiniso lokuthi izisu zamadoda zibangelwa ukunqwabelana kwamafutha esiswini, ngakho-ke, akunakugwemeka ukukucela ukuthi unakekele kakhulu ukusetshenziswa kwamafutha "amabi". Amafutha amabi yilawo anamathela ezibanjeni zakho zothando futhi, okubi nakakhulu, emithanjeni yakho! Kufihlwe kulokho kudla okumnandi kodwa okungenampilo njengamakhekhe, ukudla okungenamsoco, ama-French fries, ubhekeni nokunye okuningi okuyizibiliboco ezisithandayo kodwa ezisilimazayo.
Shintsha lawa mafutha amabi namafutha amahle: amafutha omnqumo, ukwatapheya, ibhotela lamantongomane, inhlanzi ecebile nge-omega 3, njll. njenge-salmon noma isadini.
Ifayibha namanzi ekudleni kwakho
Ukuze ungabi nesisu, kubaluleke kakhulu ukuya endlini yokugezela kahle, ngakho-ke gwema ukuqunjelwa Kungomunye umthetho wegolide. Ukusebenzisa i-fiber kungakusiza, kodwa kuzomele uphuze amanzi amaningi ukuze i-fiber ibe nomthelela wayo futhi ungawenzi ngokweqile, ngoba i-fiber eyeqile isengavuvukalisa isisu sakho.
Ukujuluka ihembe
Kungakhathaliseki ukuthi ujabulile kangakanani ngesihloko salesi sihloko, kuzomele usijulukele. Ofuna okuthile, kubiza okuthile. Futhi ku nciphisa isisu, ngaphandle uma inkinga yakho kuphela amagesi, kuyodingeka wenze kanjalo shisa amafutha esiswini.
Kuzodingeka uzivocavoce kungakhathaliseki ukuthi yini, ngoba ukushisa amafutha udinga imisipha eqinile futhi, okwamanje, okuwukuphela kwendlela ephumelelayo yokuthuthukisa imisipha ukuvivinya umzimba kwendawo.
Ungesabi, ngoba uma usuthole i-hang yalezi zivivinyo, uzoba umlutha wazo. Okungenani, abawona abs. I ama-burpees, the insimbi pike, the ipulangwe hop noma i ekhuphuka, kukhona izivivinyo kumnandi ukushisa amafutha kusuka esiswini sakho futhi nciphisa isisu emadodeni. Ake sibheke ngayinye yazo:
- Ama-Burpees: I-Burpee iyinhlangano yokuzivocavoca eyintandokazi ngoba iyakwazi ukushisa amafutha ngokuphumelelayo kuneminye imisebenzi. Kuqala ngokugwaza izandla zakho zihlezi phansi, bese welula imilenze yomibili emuva, uphakamise isisu sakho phezulu futhi, ekugcineni, ugxume phezulu.
- Ama-Irons pike: ngena endaweni yepulangwe phansi. Okulandelayo, vula umhlane wakho ngokuphakamisela isinqe sakho ophahleni bese ubamba i-abs yakho.
- I-Plank hop: ipulangwe futhi, kodwa liphakeme futhi izinyawo zihlangene. Yelula i-abs yakho bese ugxumela ohlangothini izinyawo zakho ndawonye. Bese uphinda ngakolunye uhlangothi.
- Ukukhuphuka: uqala epulangweni, welula izandla zakho zibekwe phansi nezinyawo zakho ndawonye. Khona-ke, uhambisa imilenze yakho ulingisa ukunyakaza kwabaqwali bezintaba ngesikhathi ukhuphuka, kuyilapho uqinisa isisu sakho.
Ngokwenza lezi zivivinyo nokulandela le mikhuba ngokungaguquki, kungenzeka nciphisa isisu emadodeni Ayikho i-Abs! Futhi ubonise umzimba wakho omkhulu.