Idzi Nhatu Dzakanakisa Nzira dzeKutora 6-Pack Abs Kurumidza

Zvemukati

• 1. Ita Zvakawanda Cardio
• 2. Rovedza Nyama Dzako Dumbu
• 3. Wedzera Yako Mapuroteni Kunwa
• 4. Edza Kumusoro-Kusimba Kupindirana Kudzidziswa
• 5. Ramba Uine Mvura
• 6. Mira Kudya Zvigadzirwa zvakagadzirwa
• 7. Cheka Kudzoka paakanatswa Carbs
• 8. Zadza up pamusoro Fiber
• Icho Chinokosha
• 3 Njere Inofamba Yekusimbisa Abs

Kunyangwe iwe uri kuronga kuzadzisa zvinangwa zvako zvemuviri kana kungoda kutaridzika zvakanaka mune yekushambira, kuwana yakavezwa seti yematanhatu-pack abs ndicho chinangwa chakagovaniswa nevakawanda.

Kuwana matanhatu-pack kunoda kuzvipira uye kushanda nesimba, asi haufanire kurova jimini mazuva manomwe pavhiki kana kuve nyanzvi yekuvaka muviri kuti udaro.

Panzvimbo iyoyo, mashoma ekushandurwa kune kwako kudya uye mararamiro anogona kukwana kuburitsa zvakakomba, zvinogara-kwenguva mhedzisiro.

Hedzino 8 nzira dzakareruka dzekuzadzisa matanhatu-pack abs nekukurumidza uye zvakachengeteka.

1. Ita Zvakawanda Cardio

Cardio, inonziwo aerobic kurovedza muviri, iri chero fomu yekurovedza muviri inowedzera kurova kwemoyo wako.

Kugara uchisanganisira cardio mune yako tsika kunogona kukubatsira iwe kupisa mamwe mafuta uye kumhanyisa nzira yako kune seti yematanhatu-pack abs.

Zvidzidzo zvinoratidza kuti cardio inonyanya kushanda kana zvasvika pakudzikisa mafuta emudumbu, ayo anogona kubatsira kuita kuti tsandanyama dzako dzemudumbu dziwonekwe.

Kumwe kudiki kudzidza kwakaratidza kuti kuita cardio kurovedza katatu kana kana pavhiki kwakanyanya kudzora dumbu mafuta mune gumi nevarume ().

Kumwe kuongorora kweongororo gumi neshanu kwakaona kuti vanhu vazhinji vaiita maekisesaizi, kuwanda kwemafuta emimba akarasika ().

Edza kupinda mukati maminetsi makumi maviri nemakumi mana emaminiti ekuenzanisira kuita zvine simba pazuva, kana pakati pe150-300 maminetsi pasvondo ().

Zviitiko zvakaita sekumhanya, kufamba, kuchovha bhasikoro, kushambira kana kuita mitambo yako yaunofarira dzinongova nzira shoma dziri nyore dzekukwanisa cardio muzuva rako.

Zvidzidzo zvinoratidza kuti cardio kurovedza muviri kunogona kudzora dumbu mafuta, ayo anogona kukubatsira iwe kuwana matanhatu-pack abs. Imwe ongororo yakaona kuti vanhu vazhinji vakaita cardio vakaita, mafuta emimba akawanda akarasika.

2. Rovedza Nyama Dzako Dumbu

Iyo rectus abdominis ndiyo mhasuru refu iyo inowedzera yakatenderera pamwe nekureba kwedumbu rako.

Kunyangwe ichinyanyo kuzivikanwa semhasuru inogadzira kutaridzika kwematanhatu-mapaki, zvinodawo kufema, kukosora uye ura kufamba.

Mimwe mhasuru yemudumbu inosanganisira yemukati neyekunze oblique uye yekuyambuka abdominis.

Kushandisa tsandanyama idzi kiyi yekuwedzera mhasuru uye kuwana matanhatu-pack abs.

Nekudaro, ramba uchifunga kuti dumbu rekurovedza roga hazvigone kudzora mafuta emimba.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kuita dumbu kurovedza mazuva mashanu pasvondo kwevhiki nhanhatu kwanga kusinei nemafuta emudumbu mune vakadzi makumi maviri nemana ().

Panzvimbo iyoyo, ita shuwa kuti ubatanidze yako yepamuviri kurovedza ine kudya kunovaka uye yakajairwa cardio yekuwedzera mafuta kupisa uye kuwedzera mibairo.

Zvidhinha zvemudumbu, mabhiriji uye mapuranga zvimwe zvishoma zvekurovedza muviri zvinogona kubatsira kusimbisa mhasuru dzako dzemudumbu uye kugadzira kutaridzika kwematanhatu-pack abs.

Kurovedza mhasuru dzinoumba dumbu rako kunogona kubatsira kuwedzera mhasuru kuti uwane matanhatu-pack abs. Pair maekisesaizi epamuviri aine kudya kunovaka uye cardio kuti uwedzere mhedzisiro.

3. Wedzera Yako Mapuroteni Kunwa

Kusimudzira kudya kwako kweprotein-chikafu chikafu kunogona kubatsira kukurudzira kuonda, kurwisa dumbu mafuta uye kutsigira kukura kwemhasuru munzira yako kuenda kune matanhatu-pack abs.

Sekureva kweimwe ongororo, kudya kweprotein-chikafu kwakabatsira kuwedzera manzwiro ekuzara uye kukurudzira kuda kudya muvanhu makumi maviri nevanomwe vanofutisa uye vakafutisa ().

Imwe ongororo yakaratidza kuti vanhu vakawedzera mapuroteni kudya ne15% chete vakadzora koriori yavo uye vakaona kuderera kukuru muhuremu hwemuviri nemafuta emuviri ().

Kudya mapuroteni mushure mekushanda kunze kunogona kubatsira zvakare kugadzirisa uye kuvaka patsva nyama dzemhasuru pamwe nerubatsiro mukudzikamisa mhasuru (,).

Uyezve, kumwe kuongorora kwakatowana kuti kudya kweprotein kwakabatsira kuchengetedza zvese metabolism uye mhasuru uremu panguva yekuremerwa ().

Nyama, huku, mazai, hove dzegungwa, zvigadzirwa zvemukaka, nyemba, nzungu nembeu ingori mienzaniso mishoma yezvikafu zvine hutano, zvine mapuroteni mazhinji aunogona kuwedzera pane zvaunodya.

Mapuroteni anogona kubatsira kudzikisa kudya kwecalori, pamwe nekuderedza huremu hwemuviri nemafuta. Inogona zvakare kubatsira kugadzirisa uye kuvaka zvakare mhasuru nyama uye kuchengetedza mhasuru uremu panguva yekurema uremu.

4. Edza Kumusoro-Kusimba Kupindirana Kudzidziswa

Yakakwira-yakasimba nguva yekudzidzira, kana HIIT, chimiro chekurovedza muviri chinosanganisira kuchinjanisa pakati peakanyanya kuputika kwechiitiko uye pfupi nguva yekupora. HIIT inochengetedza moyo wako kukwirisa uye inowedzera mafuta kupisa.

Kuwedzera HIIT mune yako tsika kunogona kuwedzera kuonda uye kuita kuti zvive nyore kuwana matanhatu-pack abs.

Imwe ongororo yakaratidza kuti varume vechidiki vakaita HIIT kudzidziswa kwemaminetsi makumi maviri katatu pasvondo vakarasikirwa avhareji ye4.4 mapaundi (2 kg) uye vakaona kuderera kwe17% mumafuta emudumbu kwenguva gumi nemaviri evhiki ().

Saizvozvowo, kumwe kuongorora kwakaratidza kuti vakadzi gumi nevaviri vakaita HIIT kaviri pasvondo kwemavhiki gumi nematanhatu vaive ne8% yakaderera mumafuta akazara emimba ().

Imwe yedzakareruka nzira dzekuyedza HIIT kumba ndeyekuchinja pakati pekufamba uye kumhanyisa kwemasekondi 20-30 panguva.

Iwe unogona zvakare kuyedza kuchinjisa pakati peakakwira-masimba masimba sekusvetuka kwejack, vanokwira makomo uye burpees vane pfupi pfupi pakati.

Yakakwira-yakasimba nguva yekudzidziswa inogona kubatsira kuwedzera mafuta kupisa uye inogona kunyanya kubatsira kudzikisa dumbu mafuta uye kuwana matanhatu-pack abs.

5. Ramba Uine Mvura

Mvura yakakosha zvakanyanya kune angangoita ese hutano hutano. Inoita basa muzvinhu zvese kubva pakubviswa kwemarara kusvika pamutemo wekushisa.

Kugara wakanyatso-hydrated kunogona zvakare kubatsira bump up yako metabolism, kupisa yakawedzera dumbu mafuta uye kuita kuti zvive nyore kuwana seti yematanhatu-pack abs.

Muchokwadi, kumwe kuongorora kwakaratidza kuti kunwa mamirilita mazana mashanu emvura kwechinguva kwakawedzera mashandisiro emagetsi ne24% kwemaminitsi makumi matanhatu mushure mekudya ().

Kumwe kutsvagurudza kunoratidza kuti mvura yekunwa inogona zvakare kudzikisira kudya kwako uye nekuwedzera kuonda.

Kumwe kufunda nevanhu makumi maviri nevasere vane zera repakati uye vakuru vakaona kuti vanhu vanonwa mvura isati yadya yega vakarasikirwa ne44% yekuwedzera huremu mukati memavhiki gumi nemaviri kupfuura avo vasina ().

Zvinodiwa nemvura zvinogona kusiyana zvichibva pane zvakasiyana zvinhu, zvinosanganisira zera, huremu hwemuviri uye nhanho yechiitiko.

Nekudaro, tsvagiridzo zhinji inokurudzira kunwa kwakatenderedza 1-2 litita (34-68 maunzi) emvura pazuva kuti ugare uine hydrated yakanaka.

Zvidzidzo zvinoratidza kuti kunwa mvura kunogona kwechinguva kuwedzera metabolism, kudzikisira kudya uye kuwedzera kuonda kurasikirwa kukubatsira kurasikirwa nemitsipa yemudumbu mafuta.

6. Mira Kudya Zvigadzirwa zvakagadzirwa

Zvakawanda zvinogadzirwa chikafu senge machipisi, makuki, maputi uye zvekudya zviri nyore zvinowanzo kwanda macalorie, carbs, mafuta uye sodium.

Kwete izvozvo chete, izvo zvekudya zvinowanzo kuve zvakaderera muzvakakosha zvinovaka muviri senge fiber, protein, mavitamini uye mamineral.

Kusanganisa izvi zvisina hutano zvekudya zvisina tsarukano kubva pane zvaunodya nekuzvichinjanisa nazvo zvekudya zvese zvinogona kuwedzera kurasikirwa uremu, kuderedza mafuta emimba uye kukubatsira iwe kuwana seti yematanhatu-pack abs.

Izvi zvinodaro nekuti zvinotora simba rakawanda kugaya chikafu chizere chakazara muprotein uye fiber, izvo zvinogona kupisa macalorie mazhinji uye chengetedza metabolism yako ().

Izvo zvinovaka muviri muzvikafu zvese, seprotein uye fiber, zvinokuchengetedza iwe uchinzwa uzere kudzora zvishuwo uye kubatsira mukudzikira uremu (,).

Zvibereko, miriwo, zviyo zvese uye nyemba ndidzo dzimwe nzira dzinogutsa dzekugadzirira zvinhu zvakareruka sekudya kwechando, zvinhu zvakabikwa uye zvinwiwa zvine munyu.

Zvikafu zvakagadziriswa zvakakwirira mumacalorie, carbs, mafuta uye sodium. Idzo zvekudya zvinoda simba shoma kugaya uye zvakare zvinoshaikwa muzvakakosha zvakakosha seprotein uye fiber izvo zvinogona kubatsira mukudzikira uremu.

7. Cheka Kudzoka paakanatswa Carbs

Kucheka kumashure pane kwako kunwa kwakanatswa makabhohaidhiretsi kunogona kukubatsira iwe kurasikirwa mamwe mafuta uye uwane matanhatu-pack abs.

Carbs akacheneswa anorasikirwa nemavhitamini avo, zvicherwa uye faibha panguva yekugadzirisa, zvichizoguma neyakagadzirwa yekupedzisira yakaderera muhutano hwehutano.

Kudya mijenya yemakarobhu akakwenenzverwa kunogona kukonzeresa mapikisi uye kupaza mukati memashuga eropa, izvo zvinogona kutungamira kukuwedzera nzara uye kudya kwekudya ().

Kudya zviyo zvakawanda zvakakwana, kune rimwe divi, kwave kwakabatanidzwa kune yakadzikiswa chiuno chakatenderedza uye pasi pehuremu hwemuviri ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti vanhu vaidya huwandu hwakawanda hwezviyo zvakanatswa vaiwanzove nemafuta emudumbu akakwirisa kana vachienzaniswa neavo vaidya tsanga ().

Chinjana macarbbs akakwenenzverwa kubva kuzvikafu zvakaita semakeke, mapasta uye chikafu chakagadziriswa uye pachinzvimbo unakirwe nezviyo zvakakwana senge mupunga wakasviba, bhari, bulgur uye couscous kubatsira kutsigira kuguta uye kupisa mafuta emudumbu.

Yakanatswa carbs yakaderera mune zvinovaka muviri uye inogona kuwedzera nzara nhanho. Kudya kwakakwirira kwezviyo zvakanatswa kwakabatanidzwa nekuwedzera mafuta emimba.

8. Zadza up pamusoro Fiber

Kuwedzera zvimwe zvakakwirira-fiber zvekudya mune yako yekudya ndiyo imwe yenzira dzakareruka dzekuwedzera uremu uye kuwana matanhatu-pack abs.

Fibha inogadziriswa inofamba nemudumbu remudumbu isina kugayiwa uye inogona kubatsira kunonoka kubuda kwedumbu kukuita kuti unzwe kuzere kwenguva yakareba ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti kuwedzera fiber kudya nemagiramu gumi nemana pazuva kwakabatana ne10% kuderera kwekoriori kudya uye 4.2 mapaundi (1.9 kg) yehuremu hwekurema ().

Kutsvagurudza kunoratidza kuti kuwana fiber yakakwana mukudya kwako kunogona zvakare kudzivirira huremu uye kuwanda kwemafuta.

Imwe ongororo yakaratidza kuti yega yega-gumi-gramu kuwedzera kweyakagadziriswa fiber inotorwa zuva nezuva, vatori vechikamu vakarasikirwa ne3.7% yemafuta emimba pamusoro pemakore mashanu vasina kuita chero imwe shanduko maererano nedhayeti kana kurovedza muviri ().

Zvibereko, miriwo, zviyo zvese, nzungu uye mhodzi zvinongova zvishomanene zvine hutano, zvine-faibha zvekudya zvaunogona kuwedzera kuchikafu chako kubatsira kupisa mafuta emudumbu.

Kudya faibha kunogona kubatsira kuti urambe uchizara uye kunogona kubatsira kudzivirira kubva pakuwedzera uremu uye kuwanda kwemafuta.

Icho Chinokosha

Pane zvakawanda zvekuwana matanhatu-pack abs pane kungoita mashoma crunches kana mapuranga zuva rega rega.

Pane kudaro, zvinoda kutevera kudya kunovaka muviri uye kuchengetedza mararamiro anoshanda kubatsira kuzadzisa zvinangwa zvako.

Kugadzira mashoma mashoma switch mune ako ezuva nezuva maitiro anogona kukuwanisa iwe seti yematanhatu-pack abs uye nekuvandudza hutano hwako panguva imwe chete.

3 Njere Inofamba Yekusimbisa Abs