Ko Ab Exercises Inokubatsira Iwe kupisa Dumbu Fat?

Zvemukati

• Chii chinonzi Dumbu Musumbu (Abs)?
• Kune Mhando mbiri dzeAmai Dumbu Mafuta
• Subcutaneous Mafuta
• Mafuta eVisceral
• Kuve Nesimba, Tsandanyama Abs haina Kukwana
• Ko Ab Exercises Anopisa Belly Fat?
• Kuderedza Spot Kungasave Kunobudirira
• Zvisinei, Zvimwe Zvidzidzo Hazvibvumirani
• Iwo Akanyanya Kuekisesaiza Kune Kurasikirwa Kwemafuta
• Ndeapi maekisesaizi aunofanira kuita?
• Kubatanidza Akawanda Mhando dzeKurovedza muviri Kunogona Kubudirira
• Kuchinja Kudya Kwako Ndiko Kiyi Kurasikirwa Nemafuta Emuviri
• Sei Kurasikirwa Nedumbu Fat Zvinobudirira
• 3 Inofambisa Kusimbisa Abs

Tsananguro dzepamuviri dzemudumbu kana "abs" dzave chiratidzo chehutano uye hutano.

Neichi chikonzero, iyo internet izere neruzivo nezve maitiro aungaite matanhatu matanhatu.

Zvizhinji zvezvikurudziro izvi zvinosanganisira kurovedza muviri uye zvishandiso zvinotarisa ab mhasuru.

Idzi nzira dzinofungidzirwa kuti dzinokurudzira yako abs kupisa dumbu mafuta.

Zvisinei, hazvina kubudirira sezvingafungwa nevamwe vedu.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve ab kurovedza uye dumbu mafuta.

Chii chinonzi Dumbu Musumbu (Abs)?

Misumbu yemudumbu inobatsira kudzikamisa moyo wako.

Ivo zvakare vanobatsira kufema kwako, bvumidza kufamba, chengetedza nhengo dzako dzemukati uye vari kutarisira kutsigira kwemashure uye chiyero.

Kune mana makuru epamuviri mhasuru:

• Rectus abdominis.
• Kuchinjika abdominis.
• Kunze oblique.
• Yemukati oblique.

Izvo zvakakosha kuti urambe uine simba mune ese aya mhasuru.

Misimba yakasimba yemudumbu inogona kubatsira kugadzirisa mamiriro uye kuenzanisa. Ivo vanogona zvakare kubatsira kudzikamisa musana kurwadziwa uye kuwedzera kuchinjika (1,,,).

Misumbu yemudumbu inobvumira kufamba uye inopa kugadzikana, kutsigira uye kuenzanisa. Simba rakasimba rinogona kudzivirira kurwadziwa shure uye mamwe matambudziko.

Kune Mhando mbiri dzeAmai Dumbu Mafuta

Kuwedzeredza mafuta emimba, kana mafuta emudumbu, inosanganiswa nenjodzi yakakwira yekudzivirira insulin, mhando 2 chirwere cheshuga uye chirwere chemwoyo ().

Abdominal obesity is also one of the main factors of metabolic syndrome (,).

Nekudaro, haazi ese mafuta emimba akagadzirwa akaenzana. Kune mhando mbiri - subcutaneous mafuta uye visceral mafuta.

Subcutaneous Mafuta

Iyi ndiyo mhando yemafuta iwe aunogona kupinza. Inowanikwa pasi peganda, pakati peganda rako nemhasuru.

Subcutaneous mafuta haina hukama chaihwo nenjodzi yemagetsi. Mune zviyero zvine mwero, hazvizowedzere zvakanyanya njodzi yako yechirwere (, 9).

Mafuta eVisceral

Rudzi urwu rwemafuta rwuri munzvimbo yemudumbu yakatenderedza nhengo dzako dzemukati.

Iyo yakabatana ne metabolic syndrome uye mamiriro ehutano senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (, 9,).

Mafuta eVisceral anoshanda muhormone. Inoburitsa macomputer anokonzeresa maitiro akati wandei ane chekuita nechirwere mumuviri wemunhu ().

Kune mhando mbiri dzemafuta epamuviri - subcutaneous uye visceral. Mafuta eVisceral anoburitsa mahormone akave akabatanidzwa nechirwere.

Kuve Nesimba, Tsandanyama Abs haina Kukwana

Kudzidzira tsandanyama dzemudumbu rako kunodzisimbisa.

Nekudaro, kumonyanisa, kupwanya uye kukombama padivi hakuite kuti tsandanyama dzako dzemudumbu dzionekwe kana dzakafukidzwa netaundi yakakora yemafuta.

Paunenge uripo muhuwandu hwakawanda, subcutaneous (pasi peganda) mafuta anozokudzivirira kuti usaone ako mhasuru emudumbu.

Kuti uve nerondedzero abs kana matanhatu mapakeji, iwe unofanirwa kubvisa iwo subcutaneous mafuta kubva mudumbu rako nzvimbo.

Kudzidzira yako abs kuchavabatsira kuti vave vakasimba uye vane mhasuru. Zvisinei, hauzokwanisi kuvaona kana vakafukidzwa nemafuta epasi.

Ko Ab Exercises Anopisa Belly Fat?

Vanhu vazhinji vanoita ab mazoezi nekuti ivo vanoda kurasikirwa nemafuta emudumbu.

Nekudaro, humbowo hunoratidza kutariswa kweab kurovedza muviri hakunyatso kushanda.

Kuderedza Spot Kungasave Kunobudirira

Izwi rekuti "kuderedzwa kwemavara" rinoreva fungidziro yekuti unogona kurasikirwa nemafuta pane imwe nzvimbo nekushandisa chikamu icho chemuviri wako. Ichokwadi kuti kurovedza gwapa kunoitisa kuti "unzwe kutsva" apo mhasuru dzichikura nekusimbisa. Zvisinei, zvidzidzo zvinoratidza kuti hazvizokubatsiri kubvisa mafuta emimba.

Imwe fundo yakatevera vanhu makumi maviri nevaviri vakaita ab mazoezi mazuva mashanu pavhiki kwemavhiki matanhatu. Uku kudzidziswa kwega hakuna kudzora subcutaneous dumbu mafuta ().

Chimwe chidzidzo chakaedza mhedzisiro yechirongwa chemazuva-makumi maviri nesere-chekugara. Yakaona kuti hapana mafuta maseru saizi kana subcutaneous dumbu mafuta ukobvu yakaderera (13).

Izvi hazvisi zvechokwadi chete kune dumbu nzvimbo. Inoshanda kumatunhu ese emuviri.

Semuenzaniso, kumwe kuongorora kwakabvunza vatori vechikamu kuti vapedze masvondo gumi nemaviri ekudzivirira kudzidziswa, vachishandisa chete ruoko rwavo rusina simba.

Vakayera mafuta epasi nepamberi nepashure pechirongwa uye vakaona kuti vatori vechikamu vakarasikirwa nemafuta mumiviri yavo, kwete mumaoko avo akadzidziswa ().

Zvimwe zvidzidzo zvakaratidza zvimwe zvakafanana (,,,).

Zvisinei, Zvimwe Zvidzidzo Hazvibvumirani

Zvimwe zvidzidzo zvinoita kunge zvinopesana nezviri pamusoro apa.

Imwe ongororo yakaedza kana kuderera kwemavara kwakadzikira mafuta epasi pemaoko. Yakawana kuti kurovedza muviri mune yakatarwa nzvimbo yeruoko kwakaderedza mafuta munzvimbo iyoyo ().

Chimwe chidzidzo chakaongorora kana nzvimbo yemafuta epasi pechiso yakakosha. Iyo yaifananidza subcutaneous mafuta padivi pekushanda mhasuru kune mafuta padyo nekuzorora mhasuru.

Sezvineiwo, zvisinei nekuti kurovedza muviri kwakanyanya sei, kuyerera kweropa uye kuparara kwemafuta zvaive zvakakwirira mumafuta epasi pevhu anga ari padyo nemhasuru dzinoshanda ().

Zvakangodaro, nzira kana nzira dzekuyera dzinoshandiswa mune izvi zvidzidzo dzinogona kuve chikonzero chemhedzisiro inopesana.

Humbowo hwakasanganiswa, asi ongororo zhinji dzakaratidza kuti kudzidzisa imwe nzvimbo yemuviri wako hakuzokubatsire kupisa mafuta munzvimbo iyoyo. Zvidzidzo zvakare zvinoratidza kuti ab kurovedza wega hakuna zvainoita pane subcutaneous dumbu mafuta.

Iwo Akanyanya Kuekisesaiza Kune Kurasikirwa Kwemafuta

Chimwe chikonzero nei kurasikirwa kwemafuta kwakanangana kusingashande nekuti maseru emhasuru haakwanise kushandisa mafuta ari mumasero emafuta zvakananga.

Mafuta akawanda anoda kuputswa asati apinda muropa. Mafuta aya anokwanisa kubva chero kupi mumuviri, uye kwete chete kubva kunhengo yemuviri iri kudzidziswa.

Uyezve, kuita sit-ups uye crunches hazvinyanyo kushanda pakupisa macalorie.

Ndeapi maekisesaizi aunofanira kuita?

Nguva dzose, muviri wese muviri uchakurumidzisa metabolism uye kupisa macalorie nemafuta. Aerobic kurovedza muviri (cardio) inogona zvakare kuve inoshanda pakunongedza visceral dumbu mafuta ().

Simba rinoita basa futi. Kuenzanisa kana kukwirisa kurovedza muviri kunogona kudzikamisa dumbu remafuta, zvichienzaniswa neepasi-kusimba kurovedza muviri kana kurovedza simba (,).

Pamusoro pezvo, iwe unofanirwa kurovedza muviri kazhinji kana iwe uchida kuwana zvakakosha mhedzisiro ().

Semuenzaniso, ita zvine mwero-kusimba cardio kwemaminitsi makumi matatu, mazuva mashanu pasvondo, kana yakasimba-yakasimba cardio kwemaminitsi makumi maviri, mazuva matatu pavhiki ().

Iko kushanduka kwemhasuru kunoitika mukupindura kurovedza muviri kunokurudzira kurasikirwa kwemafuta. Mune mamwe mazwi, kuwanda kwemhasuru iwe yaunovaka, ndipo paunozowedzera mafuta ().

Kubatanidza Akawanda Mhando dzeKurovedza muviri Kunogona Kubudirira

Kuwedzera-kusimba kwepakati kurovedza muviri (HIIE) imwe nzira yakaratidzirwa kudzikisa mafuta emuviri zvakanyanya kupfuura muyero weaerobic kurovedza (,,,).

HIIE rudzi rwekudzidzira zvenguva pfupi iyo inosanganisa mabhuremu epfupi ehupamhi hwekusimbisa kurovedza muviri anoteverwa nehurefu hushoma asi husina kusimba hwekudzora nguva

Zvinhu zveHIIE zvinoita kuti zvibudirire zvinosanganisira kudzvinyirira kudya uye kupisa kwakanyanya mafuta panguva uye mushure mekurovedza muviri ().

Uyezve, kusanganisa kudzidzira kuramba uye kurovedza muviri kwakaratidzirwa kuve kunoshanda kupfuura kurovedza muviri kwega (,).

Kunyangwe iwe usiri kuda kuita HIIE kana kudzidzira kuramba, zvidzidzo zvakaratidza kuti kungogara uchifamba nekukurumidza kunogona zvakare kudzikamisa mafuta emimba uye akazara mafuta emuviri (,).

Kudzidziswa kweaerobic uye HIIE kupisa macalorie uye kumhanyisa metabolism yako. Kubatanidza kurovedza muviri uye kumisikidza kudzidziswa kunoratidzika kunge kuri kunyanya kushanda.

Kuchinja Kudya Kwako Ndiko Kiyi Kurasikirwa Nemafuta Emuviri

Iwe unogona kunge wakanzwa chirevo, "Abs inogadzirwa mukicheni, kwete yekurovedza muviri. ” Iko kune chokwadi kune izvi, sekudya kwakanaka kunokosha kana iwe uchida kurasikirwa nemafuta emuviri.

Kutanga, dzikisa kudya kwako kwezvakagadzirwa. Izvi zvinowanzo zadzwa neshuga uye yakakwira-fructose chibage sirasi.

Kudya shuga yakawandisa kunogona kukonzera kuwedzera uye kuwedzera njodzi yako yezvirwere zvemagetsi (,).

Pane kudaro, tarisa pakudya huwandu hwakawanda hweprotein. Kudya-kweprotein chikafu kwakabatanidzwa kune yakakura kunzwa kwekuzara iyo inogona kushandura kudzikisa koriori yekudyiwa.

Chidzidzo chevanhu vakafutisa uye vakafutisa varume chakaratidza kuti kana mapuroteni akagadzira 25% yeyavo macalorie kudya, kudya kwekudya uye manzwiro ekuzara akawedzera ne60% ().

Zvakare, kudya kweprotein kwakatenderedza 25-30% yemakoriori ako ezuva nezuva kunogona kuwedzera metabolism yako kusvika pamazana macalorie pazuva (,,).

Kuwedzera yako fiber yekudya ndeimwe nzira yakanaka yekudzora uremu. Muriwo wakakwira mune yakasungunuka fiber yakaratidzwa kubatsira nehuremu. Vanogona kuwedzera manzwiro ekuzara uye kudzikisa kudya kwekoriori nekufamba kwenguva (39,,).

Chikamu chekutonga ndechimwe chishandiso chinoshanda, sekumisikidza chako chekudya chakaratidzirwa kubatsira kukonzera kuonda (,).

Paunodya zvekudya zvese, fiber yakawanda, mapuroteni uye nekudzora zvikamu zvako, unokwanisa kudzora macalorie.

Kuzadzisa kushomeka kwenguva refu kwekoriori kwakakosha pakurasikirwa nehuremu uye mafuta emimba.

Zvidzidzo zvinoratidza kuti vanhu vanogona kurasikirwa nemudumbu mafuta kuburikidza neyakaenzana kana akasimba-akasimba maekisesaizi ekurovedza muviri, sekureba sekuchengeta kwavo caloric kushomeka (,).

Chikafu chakanaka chakakosha pakurasikirwa nemafuta edumbu. Idya zvishoma zvigadzirwa zvakagadzirwa, tarisa zvikamu zvako uye udye mapuroteni uye faibha.

Sei Kurasikirwa Nedumbu Fat Zvinobudirira

Uchapupu hunoratidza kuti haugone kurasikirwa nemafuta emudumbu nekushandisa yako yega wega.

Zvekuzara-kwemuviri kurasikirwa kwemafuta, shandisa musanganiswa weaerobic kurovedza uye kudzidzira kuramba, sekusimudza zviyereso

Uye zvakare, idya chikafu chine hutano chine hwakawanda hweprotein, fiber uye chikamu chekudzora - zvese izvi zvinoratidzwa kubatsira kubatsira kudzora mafuta emuviri.

Idzi nzira dzinokubatsira kupisa macalorie, kumhanyisa metabolism yako uye kukuita iwe kurasikirwa nemafuta. Izvi pakupedzisira zvinokonzeresa kurasikirwa kwemafuta emudumbu uye nekukupa wakarara mudumbu.

3 Inofambisa Kusimbisa Abs