Iko Iko Kune Cheat Kodhi yekuwana matanhatu-Pack Abs Anokurumidza?

Zvemukati

• Ndeipi matanhatu-pack?
• Kuderedza mwero wako wemafuta
• Izvo zvaunofanirwa kuita kuti ubve
• Deredza macalorie
• Wedzera mapuroteni kudya
• Sarudza yakakwira-yakasimba kupindirana kurovedza muviri
• Wedzera kudzidzira kudzora
• 3 Njere Inofamba Yekusimbisa Abs
• Kutora

Mhedziso

Yakabvarurwa, yakatemwa abs ndiwo matsvene matsvene evazhinji vanoda kugwinya. Vanotaurira nyika kuti iwe wakasimba uye wakaonda uye kuti lasagna haina kukukanganisa. Uye hazvisi nyore kuwana.

Vatambi parutivi, vanhu vazhinji vane mhasuru dzemudumbu dzakafukidzwa netaundi yemafuta. Zvimwe zvacho zviri padyo nechepamusoro peganda (subcutaneous fat). Zvimwe zvacho zvakadzika mukati medumbu dumbu pacharo (visceral mafuta).

Iyo yakawanda mafuta yauinayo, inotora nguva yakareba kuti uidururire uyezve kuratidza matanhatu-pack pack abs.

Ndeipi matanhatu-pack?

Iyo mhasuru huru mudumbu inoitisa iyo yekuwachboard kutaridzika ndeye rectus abdominis. Iyo refu, yakati sandara bhandi yefibhi inotambanudza yakatwasuka kubva kubhasikiti repabhuru kuenda pasi pembabvu. Iyo inorara pamusoro penhengo dzemukati uye mabasa kubatsira kubata idzi nhengo munzvimbo dzadzo dzakakodzera.

Iyo mhasuru yakakamurwa ine kurudyi nehafu kuruboshwe inomhanya yakafanana kune imwe. Hafu yega yega yakakamurwa kuita zvikamu zvitatu nehukama hunobatana. Aya matanhatu mabhande eanobatanidza matishu ndiwo anopa dumbu ayo "matanhatu-pack" chitarisiko.

Kunyangwe iine toni yakanaka sei yako rectus abdominis iri, kana yakavanzwa pasi pezvikamu zvemafuta, ako matanhatu-pack haazoonekwe.

Sekureva kweHarvard Health, angangoita makumi mapfumbamwe muzana emafuta emuviri ari epasi, zvichireva kuti akarara pasi peganda chete. Izvo zvinhu zvinotsvedza zvinoumba dumbu rako uye imafuta emuviri aunogona kubata nemaoko ako.

Inenge gumi muzana yemafuta ndiyo visceral dzakasiyana. Mafuta aya akarara pasi pemadziro edumbu uye munzvimbo dzinoputira ura uye chiropa.

Inoburitsa mahormone uye zvimwe zvinhu zvinokonzeresa kudzika-kwepasi, uko kunokanganisa zvakanyanya kukura kwezvinhu zvakaita sechirwere chemwoyo, kuora mwoyo, uye mamwe kanzura.

Kuita zvakatemerwa kurovedza kunge crunches kwakanakira toning yemudumbu tsandanyama, asi kurasikirwa zvese subcutaneous uye visceral mafuta ndiyo nhanho yekutanga kuburitsa yako abs.

Maererano neAmerican Council on Exercise (ACE), uchafanira kudzikisa mafuta emuviri wako kusvika pamazana gumi nemana kusvika makumi maviri muzana evakadzi uye 6 kusvika 13 muzana yevanhurume. Pane chikero chinoshandiswa neACE, izvi zvinozivikanwa se "vatambi" chikamu.

Kunyangwe ipapo, vamwe vanhu havana magene ekugadzira anodikanwa matanhatu-pack abs. Imhaka yekuti vanogona kunge vane ganda rakakora uye nyama dzakatenderedza rectus abdominis, zvichiita kuti zviomere kubvarura abs kuratidza.

Vamwe vanhu zvakare vane asymmetrical kana angled tendons achiyambuka pamusoro pe rectus abdominis, ichiita yavo abs kutaridzika kushoma senge yekushambidza.

Kuderedza mwero wako wemafuta

Kuderedza muviri wako mafuta muzana kunogona kuita yakareba uye inorwadza maitiro.

Tsvagiridzo yakaburitswa mumagazini inocherekedza kuti muUnited States, mukadzi wepakati ane zvikamu makumi mana kubva muzana zvemafuta emuviri uye murume wepakati ane 28 muzana. Vakadzi zvakasununguka vanotakura mafuta akawanda kupfuura varume nekuda kwehomoni estrogen.

Vazhinji varume nevakadzi vanofanirwa kurasikirwa nehafu hafu yemafuta emuviri wavo kuitira kuti avo varatidze. IAmerican Council on Exercise inoti 1 muzana kurasikirwa kwemafuta mumuviri pamwedzi yakachengeteka uye inogoneka.

Tichifunga nezve maths, zvinogona kutora mukadzi ane avhareji mafuta emuviri pamwedzi makumi maviri kusvika makumi maviri nematanhatu kuti awane huwandu hwakaringana hwekurasikirwa kwemafuta kwematanhatu-pack abs. Wepakati murume angade ingangoita gumi nemashanu kusvika makumi maviri nemashanu mwedzi

Izvo zvaunofanirwa kuita kuti ubve

Nhau dzakanaka ndedzekuti iwe une abs. Nhau dzakaipa ndedzekuti hapana nzira inokurumidza uye yakapusa yekuzvifumura. Kurovedza mhasuru dzemudumbu nemitambo yakanangwa kunobatsira kusimbisa uye kuumbiridza.

Deredza macalorie

Cheka anenge mazana mashanu macalorie kubva pane chako chikafu chezuva nezuva kana iwe uchida kurasikirwa pondo imwe pasvondo.

Kana iwe uri kurovedza muviri, iwe unogona kunge uchikwanisa kucheka mashoma macalorie. Kana iwe ukapisa mazana maviri emazana macalorie nekushanda kunze zuva nezuva, ungangoda kungocheka macalorie ne250.

Wedzera mapuroteni kudya

Paunorasikirwa nehuremu, iwe zvakare unorasikirwa neakaonda mhasuru. Kubatsira kuchengetedza tsandanyama, zvakakosha kushandisa zvakakwana mapuroteni, chivakwa chetsandanyama.

Chinangwa chingangoita 1 kusvika ku 1.5 gramu yemapaundi maviri aunorema.

Kumwe kuongorora kwakaburitswa kwakacherechedzwa kuti vachiri kuyedza kudzikisa huremu, avo vakadya zvakakwirira-kupfuura-avhareji zviyero zveprotein (1.2 kusvika 1.5 magiramu pa2,2 mapaundi ehuremu hwemuviri) vakakwanisa kuchengetedza huremu hwemhasuru nekuvandudza kuumbwa kwemuviri zvichienzaniswa neavo vakadya avhareji ezvakawanda mapuroteni (0.8 gramu pa2,2 mapaundi).

Izvo zvinoshandura kuita anopfuura makumi mapfumbamwe magiramu eprotein - 30 magiramu pakudya, pazuva remunhu 150-pondo munhu.

Mapuroteni-akapfuma chikafu anosanganisira huku, nyama yemombe, turkey, nyemba, nzungu, uye zvimwe zvigadzirwa zvemukaka seGreek yogati.

Sarudza yakakwira-yakasimba kupindirana kurovedza muviri

Mienzaniso yeiyo yepamusoro-yakasimba kupindirana kurovedza muviri inosanganisira:

• kupuruzira kwemasekonzi makumi maviri zvichiteverwa nekufamba kwemakumi mana, uye dzokorora
• kuchovha paanobuda-kunze kumhanya kwemasekondi masere zvichiteverwa neepasi-kusimba kumhanya kwemasekondi gumi nemaviri

Zvinoenderana nekutsvagisa kwakaburitswa mu, vakadzi vakaita mhando iyi yekuchovha bhasikoro kwemaminitsi makumi maviri, katatu pasvondo, kwemavhiki gumi nemashanu, vakarasikirwa nemafuta akawanda emuviri kupfuura avo vaidzikamisa maekisesaizi.

Wedzera kudzidzira kudzora

Cardio pamwe nekusimudza huremu zvinoita kunge iro remashiripiti bara kana zvasvika pakurasikirwa nemafuta.

Mune kumwe kuongorora kwakatarisa kuwandisa kwevechiri kuyaruka, avo vakaita cardio basa kwemaminitsi makumi matatu uye kusimbisa simba kwemaminitsi makumi matatu, katatu pasvondo kwegore rimwe, vakarasikirwa nemafuta akawanda emuviri uye vakakwenya chiuno chechiuno chavo kupfuura avo vakangoita maekisesaizi.

3 Njere Inofamba Yekusimbisa Abs

Kutora

Iko hakuna inokurumidza uye yakapusa nzira yekutora matanhatu-pack abs. Inosanganisira kuraira uye kuzvipira kutsva, kudya zvine hutano uye kurovedza muviri nguva dzose, kusanganisira cardio uye simba rekudzidzisa.

Asi nepo maitiro acho achigona kuve akareba uye basa rakaoma, matanhatu-mapakeji abs chinangwa chemuviri chinogona kuwanikwa nevaya vakazvipira kuita.