ULahle iBelly Fat: Eyona nto ingcono kakhulu yokuzilolonga kunye neengcebiso zokutya

Indlela efanelekileyo yokulahlekelwa ngamanqatha e-belly ngokuzivocavoca okujoliswe kuyo kunye nokutya okunokulinganisela. Ukunciphisa isisu esiswini akuncedi nje ukufezekisa umgca omncinci kodwa kukhusela kwizifo ezinzulu. Sityhila ukuba yeyiphi imithambo yesisu ekufuneka yenziwe ekhaya kwaye yeyiphi ukutya eya kunyibilikisa amanqatha ngokukhawuleza.

Ukulahlekelwa ngamanqatha esiswini kufuna indibaniselwano yemithambo ethile kunye nokutya okunokulinganisela. Kwanabo basenokuthi bazive bekhululekile kunye nomjikelezo wesinqe sabo banokuba sele beyinxalenye yeqela lomngcipheko wabo banokuthi benzakaliswe yi-bacon rolls. Ngenxa yokuba ngaphezu kwenqanaba elithile, amanqatha esisu angenampilo kwaye anomngcipheko omkhulu wokuphuhlisa izifo zentliziyo, i-arteriosclerosis, i-thrombosis, okanye i-Alzheimer's. I-Belly fat, eyaziwa ngokuba yi-visceral fat, kuthiwa yonyusa umngcipheko womhlaza.

Ukuncipha komzimba esiswini – yiyo loo nto kubaluleke kangaka kwimpilo yethu

Ngokubanzi, iiseli zamafutha zikhona ukugcina amafutha kunye namanzi kunye nokukhulula ezi zinto xa zifuneka. Kodwa ngakumbi into ebizwa ngokuba yi-visceral fat inokuba yingxaki yezempilo. Amafutha agcinwe kwindawo ekhululekile yesisu, egquma amalungu angaphakathi, akhona ukuwakhusela kwaye asebenza njengendawo yokugcina amandla ngamaxesha amabi xa umzimba ungafumani ukutya okwaneleyo.

Ukuba umzimba ugcina amanqatha e-visceral ngaphezulu kunengqiqo yebhayoloji ngenxa yokutya okungafanelekanga okanye ukungasebenzi ngokwaneleyo komzimba, umjikelo wesisu uyanyuka - kwaye ekugqibeleni kunye nomngcipheko owongeziweyo wesifo.

Ukulinganisa umjikelezo wesinqe ngokuchanekileyo

Ukuze ukwazi ukunciphisa umjikelezo wesisu ngendlela ejoliswe kuyo, imeko yangoku kufuneka inqunywe. Ngoko ke kufuneka ilinganiswe ngeteyiphu yomlinganiselo kumphakamo wenkaba, kukhethwa ukuba kusasa phambi kwesidlo sakusasa. Kwabasetyhini abanesinqe esinqeni se-80 centimeters okanye ngaphezulu, kukho ingozi eyongeziweyo yokuphuhlisa isifo senhliziyo okanye uhlobo lwe-2 yesifo sikashukela. Kumadoda, umda yi-94 centimeters. Umjikelezo okhalweni we-88 centimeters uthathwa njengoyingozi kakhulu kubasetyhini, kwaye kuba yingozi kumadoda ukusuka kwi-102 centimeters.

Yehla ngamanqatha esisu ngale mithambo

Okukhona sishukuma, kokukhona sisebenzisa amandla amaninzi omzimba wethu. Ngolu balo lulula engqondweni, sele unokuqonda okusisiseko kwenyathelo elilandelayo. Ngenxa yokuba ukulahlekelwa ngamafutha esiswini ngokukhawuleza, izihlunu ezifanelekileyo kufuneka ziqeqeshwe. Inhlanganisela yemidlalo yokunyamezela efana nokugijima kunye nokuqubha kunye nokuqeqeshwa kwamandla okujoliswe kuyo ngowona mdlalo ungcono ngokuchasene namafutha esisu. Akuyomfuneko ukuba ubize ukusebenza okuphezulu kule nto. Ekuqaleni, kwanele ukuba uqeqeshe kabini ngeveki iyure enye nganye. Emva kwenyanga unokwandisa umsebenzi woqeqesho ukuya kwiiyunithi ezintathu ukuya kwezine ngeveki. Akuthathi xesha lide ukuba balahlekelwe ngamafutha esiswini.

Nangona kunjalo, unokufezekisa iziphumo ezikhawulezayo kunye nemithambo yesisu ekhethekileyo yoqeqesho lwemihla ngemihla ekhaya - ukuba uyayenza yonke enye imini. Ukuba ufuna ukunciphisa isisu ngokukhawuleza, kuya kufuneka uthembele kule mithambo mithathu:

1. Nciphisa amanqatha asezantsi esiswini ngoonopopi
Kwabasetyhini, amanqatha ahlala eqokelelana kancinci ezantsi, ngaphezulu nje kwethambo le-pubic. Isisu esibizwa ngokuba ngumfazi kufuneka ke ngoko siqeqeshwe ngokwahlukileyo kunokuba kunjalo kumadoda. Izinto ezibizwa ngokuba zii-marionettes zifaneleke kakhulu kule nto:

Yenziwa njalo:

1. Lala ngomqolo kwaye ugobe imilenze yakho kancinci. Izithende zihlala phantsi, iinzwane zinokuphakanyiswa kancinci.
2. Yandisa iingalo zakho phambili ngokuhambelana nomgangatho.
3. Kancinane nyusa umzimba wakho ongasentla, ngokungathi utsalwa yintambo yesinqe ngentambo okanye unodoli.
4. Gcina umzimba wakho ongasentla uthe tye ngalo lonke ixesha kwaye ungagobi.
5. Yehlisa ngobunono umzimba wakho ongaphezulu kwakhona ngaphandle kokuwubeka ngokupheleleyo emgangathweni.
6. Phinda umthambo kahlanu, emva koko uthathe ikhefu lomzuzu omnye. Yenza iiseti ezintathu zizonke.

2. I-crunches njengeyona ndlela isebenzayo yokulahla amanqatha esiswini
Umthambo wesisu we-classic nawo ungowona usebenzayo. I-crunches isebenza njengokuzivocavoca kwesisu sabasetyhini apha ngasentla, kunye neeyantlukwano ezimbalwa. Umthambo uqeqesha izihlunu zesisu esingaphezulu ngokukodwa, apho emadodeni ahlala efihlwe sisisu esibanzi kakhulu.

Yenziwa njalo:

1. Lala ngomqolo wakho kwaye ugobe imilenze yakho malunga nama-90 degrees.
2. Phakamisa iingalo zakho kwicala kwaye uchukumise kancinci iitempile zakho ngeminwe yakho.
3. Phakamisa umzimba wakho ongaphezulu de amagxa akho angasayi kubamba phantsi. Tsala onke amandla akho kwi-torso yakho. Gcina intloko yakho ihambelana ne-torso yakho.
4. Bamba indawo imizuzwana embalwa kwaye emva koko wehlise umzimba wakho ongaphezulu kancinci kwakhona.
5. Phinda u-10 ukuya ku-20 amaxesha, kwaye wenze iiseti ezintathu.