Ukuzivocavoca Ukunciphisa Amafutha Esisu

Exercises Reduce Belly Fat



Ukuzivocavoca Ukunciphisa i-Belly Fat Infographic


Ngabe uvukile namuhla ukubona ungqimba olungeziwe lwamafutha esisu oludinga ukulahleka ngokushesha ngokuzivocavoca umzimba? Isikhathi samaholidi sesiqhubeke amasonto manje, futhi ngokungangabazeki sonke sizitike ngokudla esikuthandayo, kungaba amaswidi noma izinongo, sizithembisa ukuthi sizofika ejimini maduze! I ‘maduze’ ithatha isikhathi eside ukufika, noma ingafiki nhlobo. Ingabe sesifikile kuwe? Cabanga ngakho! Ngabe ufuna ukulingana naleyo ngubo enhle oyisebenzisele yonke imali oyongele unyaka omusha? Manje-ke yisikhathi sokuba nesibindi futhi uqale ukwenza ezinye izivivinyo ukuze ukunciphisa isisindo samafutha !

Akukona nje indlela obukeka ngayo, kuphathelene nokuba nempilo enhle. Akungabazeki ukuthi udinga ushintsho oluncane lwendlela yokuphila ukuze ulahlekelwe yi-flab ezungeze isisu sakho, futhi ukufaka izivivinyo eziqondile zokubhekana nazo kuyisinyathelo esidingekayo. Sikukhombisa ukuzivocavoca okuqondile okudinga ukukujikeleza enkambisweni yakho. Sebenzela ekuphiliseni futhi ekulungele! Yiba nesibindi, bese uqala ukuzivocavoca ukulahla amafutha esiswini !



1. Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Crunches
ezimbili. Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Twist Crunches
3. Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Side Crunches
Isine. Ukuzivocavoca Ukunciphisa Amafutha E-Belly ngama-Reverse Crunches
5. Ukuzivocavoca Nge-Belly Fat - I-Vertical Leg Crunch
6. Ukuzivocavoca Nge-Belly Fat - Ukuzivocavoca Ngebhayisikili
7. Ukuzivocavoca Nge-Belly Fat - Lunge Twist
8. Ukuzivocavoca Nge-Belly Fat - Umshini Wesisu
9. Ama-FAQ Ngenkathi Uzivocavoca Ukunciphisa Amafutha Esisu

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Crunches

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Crunches

amathiphu asekhaya wokukhanya kobuso

Indlela enhle yokubhekana nalawo mafutha amancane azungeze isisu, ngaphandle kokungabaza, ukwenza ama-crunches. Ochwepheshe bathi ithatha isikhundla esiphakeme phakathi kokuzivocavoca okushisa amafutha futhi kufanele ukukufake ku- iqoqo lokuzivocavoca umzimba .

Indlela yokwenza ama-crunches?

Kufanele ulale phansi phansi (ungakwazi lala phansi nge-yoga mat noma yimuphi omunye umata). Gobisa amadolo izinyawo zakho zibheke phansi. Izinyawo zakho zidinga ukwehlukaniswa ububanzi okhalweni. Ngemuva kwalokho kufanele uphakamise izandla zakho uzithathe ngemuva kwekhanda lakho, ikhanda lakho libe sezandleni zakho noma izithupha zakho ngemuva kwezindlebe zakho. Musa ukuxhumanisa iminwe yakho. Manje, donsela ngaphakathi kulesi sikhundla. Phakamisa kancane i-torso yakho phezulu phansi, ukhiphe umoya ngaleso sikhathi. Phakamisa isifuba sakho ngangokunokwenzeka ngaphandle kokushintsha ukuma kwanoma iyiphi enye ingxenye yomzimba, bese ubuyela endaweni elele, uhogele lapho ubuyela phansi. Ungakhipha lapho uphakamisa i-torso yakho futhi. Zama ukugcina ibanga elingamasentimitha amathathu phakathi kwesifuba sakho nesilevu ukuze ungayihluphi intamo yakho. I- ukugxila kufanele kube esiswini , hhayi nje ukuphakamisa.

Abaqalayo kufanele bazame ukwenza ama-crunches ayi-10 ngesethi ngayinye, futhi benze okungenani amasethi amabili noma amathathu ngosuku.

Okufanele ukugweme: Ukuhluza kuphakame kakhulu. Gxila esikhundleni sokuletha izimbambo zakho ku- inkaba , ngaleyo ndlela uzophakamisa isibilini sakho ngamasentimitha ambalwa. Zama okusemandleni akho, bese ubuyela emuva phansi futhi. Lokhu kuzokhomba amafutha azungeze isisu .

Ithiphu: Ungakwenza futhi lokhu ngesandla sakho siwele esifubeni sakho.

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Twist Crunches

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Twist Crunches


I-crunch ejwayelekile inezinguquko eziningana nokuhlukahluka, konke okusiza ngokukhethekile yakhelwe ukunciphisa amafutha esiswini . Udinga ukuthatha amasonto ambalwa ukujwayela i- ama-crunches ayisisekelo bese udlulela kokunye ukuhluka okusebenza ngempumelelo futhi okugxile emiphumeleni. Owokuqala phakathi kwalokhu yi-twist crunch.

Ungakwenza kanjani ukusonteka okusontekile?

Kufanele ulale ngomhlane endaweni eqinile (umata phansi) bese ugoba imilenze yakho izinyawo zakho ziphansi phansi. Ukuma kwezandla zakho kufana nama-crunches, ngaphansi kwekhanda lakho. Manje kuza umehluko, esikhundleni sokuphakamisa i-torso yakho, phakamisa ihlombe lakho langakwesokudla ubheke kwesobunxele, unciphise ukuhamba kwehlombe lesobunxele. Phinda isenzo ngakolunye uhlangothi — uphakamise ihlombe lakho lesobunxele ngaphezulu kwesokudla. Lo ngumzuliswano owodwa ophelele. Futhi, kwabaqalayo, inani lama-crunches ayi-10 isethi ngayinye liyasebenza, bese uzama ukufeza okungenani amasethi amabili kuya kwamathathu.

Okufanele ukugweme: Ungabambi umoya wakho. Uma ukhipha umoya lapho ukhuphuka, uzodonsa ngokuzenzakalela lapho wehla. Kufanele uqinisekise ukuthi awuncishi umzimba wakho umoya-mpilo futhi uhambisa umoya wakho.

Ithiphu: Sebenzisa isisu sakho kanye nezinqe kuphela ukukuphakamisela phezulu ukwelula kangcono isisu .

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Side Crunches

Ukuzivocavoca Ukunciphisa Amafutha Esisu ngama-Side Crunches

Ukudla okunothile kwe-iodine e-india

Okunye kokuhlukahluka kwe-crunch okusizayo ulahlekelwe yi-flab nxazonke zesisu, ukuqhekeka kohlangothi kugxila kakhulu kwimisipha eseceleni.

Uyenza kanjani i-crunch yohlangothi?

Zibekele ukukhwabanisa okusontekile, zonke izingxenye zomzimba zisesimeni esifanayo ne-twist crunch. Ngemuva kwalokho, lapho wenza ukuqina, sitshekisa imilenze yakho ohlangothini olufanayo namahlombe akho.

Abaqalayo kufanele bahlose amasethi amabili kuya kwamathathu ama-crunches asemaceleni, nokuphindaphinda okungu-10 kusethi ngayinye.

Okufanele ukugweme: Ungasheshi, futhi uqinisekise ukuthi ukunyakaza kwakho kuhamba kancane futhi kuzinzile. I-midsection izolimaza uma wenza ama-crunches ngokushesha.

Ithiphu: Yiba nephuzu okufanele ubheke kulo lapho wenza ama-crunches ukuze ugcine ibanga phakathi kwesilevu sakho nesifuba.

Ukuzivocavoca Ukunciphisa Amafutha E-Belly ngama-Reverse Crunches

Ukuzivocavoca Ukunciphisa Amafutha E-Belly ngama-Reverse Crunches


I-crunch ebuyela emuva isetshenziswa kwizisu eziguqukayo, okuyisicubu esijulile esiswini. Ingenye yezinyathelo eziphumelela kakhulu ukuya ku- ulahlekelwe amafutha esiswini aphansi , ikakhulukazi abesifazane. Ungaqhubeka uhlehlise ama-crunches ngemuva kwamasonto ambalwa wokukhululeka nokunye ukuhluka.

Ungakwenza kanjani ukuphindisela emuva?

Lala phansi lapho uzonqampuna khona, futhi ngaphambi kokwenza i-crunch, phakamisa imilenze yakho emoyeni — izithende zakho zingaba phezulu emoyeni noma ezinqeni. Exhale njengoba uphakamisa i-torso yakho, bese uletha amathanga akho esifubeni sakho. Qinisekisa ukuthi isilevu sakho asikho esifubeni sakho. Ungaletha nekhala lakho emadolweni akho.

Okufanele ukugweme: Musa ukuletha izindololwane zakho ezingubeni zakho zamadolo. Zama futhi ugweme ukudonsela phansi kwakho phansi lapho wenza ukuqhuma.

Ithiphu: Ungawela amaqakala akho uma ufuna lapho uphakamisa imilenze yakho phezulu.

Ukuzivocavoca Nge-Belly Fat - I-Vertical Leg Crunch

Ukuzivocavoca Ukunciphisa Amafutha E-Belly nge-Vertical Leg Crunch


Lokhu ukuqhuma okuzuzisa ngokweqile lokho kuqinisa umnyombo futhi ngenkathi usebenza imisipha ezungeze isisu. Kuyinto enhle ukuzivocavoca ukulahla amafutha esiswini . Kuyasebenza nasemisipheni engemuva emuva futhi. Ukuma kwalesi crunch kuthuthukisa ukuqina kokuvivinya umzimba, ngakho-ke kuhle ukuthuthukela emuva ngemuva kokunethezeka nge-crunch eyisisekelo.

Ungakwenza kanjani ukuqhuma kwemilenze mpo?

Qhubeka, ulale phansi embhedeni wakho bese welula imilenze yakho emoyeni kuze kube yilapho izinyawo zakho zibhekene nophahla. Imilenze yakho kufanele iqonde ngangokunokwenzeka, ngokuyisisekelo ibheke phansi. Beka izandla zakho ngemuva kwekhanda lakho, izintende zezandla ziqonde noma izithupha zakho ngemuva kwezindlebe zakho. Phakamisa i-torso yakho ngangokunokwenzeka, gcina ibanga lamasentimitha ambalwa phakathi kwesilevu sakho nesifuba. Exhale lapho uphakamisa i-torso yakho bese uhogela lapho ubuyela phansi. Phefumulela ngaphakathi bese uphakamisa umzimba ongaphezulu ubheke esinqeni. Phefumulela ngaphandle kancane. Yenza cishe ama-crunches angama-10-12 amasethi amabili kuya kwamathathu. Bheka ividiyo engenhla yokuthi ungayenza kanjani imilenze emi mpo.

Okufanele ukugweme: Ungavali amadolo akho lapho uphakamisa umzimba wakho ongaphezulu uye okhalweni, kuzodala ubunzima.

Ithiphu: Lokhu kuqhuma kungenziwa futhi ngamaqakala akho awele, ugcine imilenze yakho ime mpo futhi ibheke ophahleni.

Ukuzivocavoca Nge-Belly Fat - Ukuzivocavoca Ngebhayisikili

Ukuzivocavoca Ukunciphisa Amafutha Esisu Ngokuzivocavoca Ngebhayisikili


Yize igama liphakamisa ukuthi udinga ibhayisikili kulokhu isisu fat ukunciphisa ukuzivocavoca umzimba, ungakhathazeki. Ungakwenza ngempumelelo ngaphandle kwebhayisikili. Uma ukwazi ukufinyelela umjikelezo, noma kunjalo, qhubeka phambili bese usebenzisa okungenani imizuzu engama-20 kuye kwengama-25 kuyo ngosuku.

Ukwenza kanjani ukuzivocavoca ngebhayisikili?

Udinga ukulala embhedeni wakho bese ugcine izandla zakho ezinhlangothini noma ngemuva kwekhanda lakho njengoba wenza ngezinti. Phakamisa yomibili imilenze yakho phansi bese uyigoba emadolweni. Manje, phinda ukunyakaza kwemilenze kube sengathi ukhona ukugibela ibhayisikili . Ukuqala, sondeza idolo lakho langakwesokudla esifubeni ngenkathi uthatha umlenze wangakwesokunxele uqonde ngqo. Ngemuva kwalokho, ngenkathi ukhipha umlenze wangakwesokudla uqonde, sondeza idolo langakwesokunxele esifubeni sakho. Phinda izikhathi eziyi-10 kuye kwezingu-12 kusethi ngayinye futhi okungenani amasethi amathathu ngasikhathi.

Okufanele ukugweme: Ungadonsi entanyeni yakho futhi uqiniseke ukuthi ugcina umhlane wakho uphansi phansi.

Ithiphu: Yenza lokhu kuvivinya kube yingxenye yalokho kukonke okukhudlwana inqubo yokwehlisa isisindo ngama-crunches nokunye umzimba we-cardio we ukulahlekelwa ngamafutha esiswini . Bheka le vidiyo ukuze uqonde ukunyakaza.

Ukuzivocavoca Nge-Belly Fat - Lunge Twist

Ukuzivocavoca Ukunciphisa i-Belly Fat ngeLunge Twist

Lokhu kungukuzivocavoca kwabaqalayo abafuna ukukwenza ukunciphisa amafutha esiswini ngokushesha . Kubuye kube nokuzivocavoca umzimba okuphansi kakhulu futhi kuqinise umnyombo wakho. Ungakusebenzisa futhi lokhu njengokuzivocavoca okufudumele ukuthola ukugeleza kwegazi kuya emisipha eminingi ngasikhathi sinye.

Ungayenza kanjani i-lunge twist?

Udinga ukuma nemilenze yakho ihlukaniswe ububanzi be-hip. Amadolo akho kufanele agobe kancane. Manje, shiya izandla zakho zombili phambi kwakho, uqiniseke ukuthi zihambisana namahlombe akho futhi uzigcina zifana nomhlabathi. Ngena esimweni sokugoqa ngonyawo lwakho lwesobunxele phambili. Manje, jikisa umzimba wakho ongaphezulu ngakwesobunxele nesifuba sakho. Okulandelayo, zama ukwelula izingalo zakho ezeluliwe ohlangothini lwakho lwesobunxele. Cabanga ngokukhomba ngakwesobunxele kusuka ku- inkaba . Hambisa izingalo zakho kancane maphakathi bese uya phambili ngonyawo oluhlukile bese uphendukela kolunye uhlangothi. Ungasebenzisa izinyathelo eziyi-10 kusethi ngayinye futhi wenze amasethi amabili ezingeni labaqalayo.

Okufanele ukugweme: Musa ukuguqula idolo lakho noma ukugoba umgogodla wakho phambili. Umgogodla kufanele ugcinwe uqonde.

Ithiphu: Lapho usukwakhe ukubekezelelana ngalo msebenzi, ungakwenza ngokubamba isisindo (njengebhola lomuthi) ezandleni zakho.

Ukuzivocavoca Nge-Belly Fat - Umshini Wesisu

Ukuzivocavoca Ukunciphisa Amafutha Esisu Nge-Vacuum Yesisu

itiye eliluhlaza lisebenzisa imiphumela engemihle

Isivivinyo sokuhlanza isisu sinomthelela ophansi, futhi sigcizelela kakhulu ukuphefumula kwakho kunokukhuphula izinga lokushaya kwenhliziyo yakho. Kuyinto enhle inqubo yokulahlekelwa ngamafutha esiswini futhi isetshenziswa ezinhlotsheni ezahlukahlukene zokuqeqesha. Isebenza ngamandla ukuqeqesha imisipha yesisu nokwenza ngcono ukuma komzimba.

Ungasifaka kanjani isisu esiswini?

Ikona ngempumelelo elula ukuma. Ukwenza isihlanza esiswini, yima uqonde phansi, bese ubeka izandla zakho okhalweni. Manje, khipha wonke umoya uphume, ngangokunokwenzeka. Ngokufanelekile, kufanele uzwe ukuthi awukho umoya emaphashini akho. Ngemuva kwalokho, nweba isifuba sakho, uthathe isisu sakho ngangokunokwenzeka futhi usibambe. Zama ukucabanga ukuthi ungenzenjani uma ufuna inkaba yakho ithinte umgogodla wakho, bese wenza ukunyakaza. Zama ukubamba imizuzwana engama-20 (noma ngaphezulu) uma usaqala, bese uyadedela. Lokho kungukuncipha okukodwa. Phinda izikhathi eziyi-10 ngesethi eyodwa.

Okufanele ukugweme: Lokhu ukuzivocavoca kufanele kwenziwe esiswini esingenalutho , ngaphandle kwalokho, kuzoholela ezindabeni zokugaya ukudla. Uma uhlushwa yinoma yiziphi izinkinga zenhliziyo noma zamaphaphu, ungahle ufune ukweqa lokhu.

Ithiphu: Uma usuthole i-hang of it futhi uyiphethe kahle endaweni yokuma, ungayenza ngokuguqa, ukuhlala phansi nokulala phansi.

Futhi, bheka lokhu kuvivinya isisu okusheshayo ukuqonda izivivinyo.

Ama-FAQ Ngenkathi Uzivocavoca Ukunciphisa Amafutha Esisu

Ukuzivocavoca Ukunciphisa Amafutha Esisu

U. Yikuphi ukuzivocavoca okuhle kakhulu kokulahlekelwa ngamafutha esiswini?

TO. Ukuzivocavoca kweCardio. Yebo, Ukuzivocavoca kwe-cardio kusiza ukushisa ama-calories nokuncibilikisa amafutha angafuneki . Ungakhetha ukuhamba, ukugijima nokugijima. Ukuhamba ngesivinini esisheshayo cishe imizuzu engama-30-45 izinsuku ezine kuya kwezinhlanu njalo ngesonto noma ngaphezulu kuzosebenza. Lapho usuthole amandla wamaphaphu, ungathuthukela ekugijimeni ngejubane elingaguquguquki lesikhathi esifanayo, futhi ekugcineni ufake imizuzu embalwa yokusebenza ngokwenqubo yakho.

Q. Ngingalahlekelwa yini ngamafutha esiswini kuphela ngokuzivocavoca umzimba?

TO. Kunzima lokho. Uma ukhetha ukuzivocavoca kuphela ngaphandle kokulawula ukuthi udlani, umphumela uzoba mncane futhi ungazinzi. Udinga ukusebenzisa uhlelo lwe- ukudla okunempilo ngenkathi unamathela enkambisweni yokuzivocavoca ephumelelayo. Kungcono ukugwema ukudla okunamafutha nokuthosiwe okugcwele ushukela ku thola amafutha esiswini sakho ancibilike . Ngakho-ke, ungafinyeleli kuleyo dessert kungekudala!

Ukuzivocavoca Ukunciphisa Amafutha Esisu Ngokubhukuda

U. Ingabe ukubhukuda kuzosiza ekwehliseni amafutha esiswini?

TO. Ukubhukuda futhi kuluhlobo lokuzivocavoca lwe-cardio oluhle kakhulu emzimbeni. Kukusiza ukuthi ushise amakhalori, wehlise isisindo futhi ukhulume nomzimba wakho! Yize ukubhukuda kuyindlela enhle yokushisa ama-calories, udinga ukufaka uhlobo oluthile lwama-crunches nokunye ukuzivocavoca okuthile enkambisweni yakho yamasonto onke target isisindo samafutha .

U. Yini engingakwazi ukudonsa isifuba sami phezulu lapho ngenza ama-crunches?

TO. Le yinkinga yabo bonke abaqalayo, futhi akuyona into okufanele ukhathazeke ngayo. Uma ungakwazi ukukhuphuka ngokugcwele lapho uqala ukuzivocavoca, uzidonsela phezulu ngangokunokwenzeka. Kancane kancane, ngokuvivinya umzimba njalo, uzofinyelela ukunyakaza okungcono kakhulu ngokukhululeka okukhulu. Yishaye nje, ungayeki!