Indlela yokukrola iipakethi ezintandathu? I-abs yendoda ayiyonto ofuna ukuyenza. Abantu abaninzi abaye bazama ukuqeqeshwa kwesisu baya kufumanisa ukuba kungakhathaliseki ukuba zininzi kangakanani ii-belly rolls ngosuku, abanako ukuphuhlisa imigca yesisu, kutheni?

Abantu abane-pack-pack abs kufuneka babe nepesenti ye-fat body ephantsi kakhulu, kuba amanqatha amaninzi aya kugubungela izihlunu, kwaye kungakhathaliseki ukuba usebenza nzima kangakanani ekuqeqesheni izihlunu zesisu, awukwazi ukwenza umgca wezihlunu zesisu. Ngoko ke, ukuba ufuna ukuphuhlisa izihlunu zesisu, isiseko kukuba izinga lamafutha omzimba kufuneka lilawulwe ngaphantsi kwe-18%, kwaye ke uqeqesho lwezesayensi lwesisu lunokukhawuleza ukuphuhlisa izihlunu zesisu.

Ukuba ipesenti yamafutha omzimba wakho iphezulu, okanye unamafutha ajikeleze esinqeni, kufuneka uqale unciphise amafutha. Ukunciphisa amafutha kufuneka kuqale kwimiba emibini: Okokuqala, ulawulo lokutya, kude neentlobo zokutya ekulula ukufumana ubunzima, ngakumbi zonke iintlobo ze-snacks kunye neziselo. Sifanele sifunde ukuziphekela, sitye imifuno eninzi enefayibha, sitye amanqatha amancinci, kwaye sigcine ukutya okulula kwizidlo ezithathu ukuze silawule ukuthathwa kwekhalori kwaye siphephe ukuqokelelana kwamafutha. Okwesibini kukuqinisa umthambo we-aerobic, ukubambelela ekubalekeni, ukudlala, i-aerobics, ukudansa kunye nezinye iindlela, ukuthobela iyure ye-1 yokuzivocavoca yonke imihla, kunokuphucula umsebenzi we-metabolism, ukukhuthaza ukuhla kwamafutha omzimba, yindlela efanelekileyo yokulahlekelwa isisu. amafutha. Ukuba ufuna ukuxubha amanqatha ngaxeshanye, umgca wezihlunu zesisu ngokuthe ngcembe ugxininisa, ngoko unako ukuphumeza iqela loqeqesho lokuxhatshazwa kwesisu yonke imihla, ukuze xa izinga lomzimba lihla ngaphantsi kwe-18%, isisulu sesisu. Umgca uya kuvela ngokuthe ngcembe.

Ekugqibeleni, xa uqhuba uqeqesho gadalala esiswini, musa ukwenza uqeqesho roll esiswini yedwa, kuba iqela izihlunu esiswini iqulunqwe inani lamaqela izihlunu ezincinane, asikwazi uqeqesho olulodwa, kodwa ukukhetha izenzo ezahlukeneyo kuzo zonke-jikelele, multi-. i-angle engraving, ukwenzela ukuba uqeqeshe umgca wezihlunu zesisu ngokukhawuleza nangaphezulu. Ukuqeqeshwa kwemisipha yesisu akufuneki ukuba usebenzise yonke imihla, ukuqeqeshwa kanye ngenye imini kunokwenziwa, ukudibanisa umsebenzi kunye nokuphumla, ukunika imisipha yesisu ixesha elaneleyo lokuphumla, imisipha inokukhula ngokufanelekileyo.

Ezi zilandelayo zabelana ngoluhlu olupheleleyo lokuqeqeshwa kokuxhatshazwa kwesisu, ukufunda umzila oqhelekileyo wesenzo, isenzo ngasinye kumaqela e-4, iqela ngalinye le-10-15 amaxesha, ukunamathela kwiinyanga ezingaphezu kwe-2, imigca yemisipha yesisu inokubonakala ngokukhawuleza. Isenzo 1. Lala ngomqolo kwaye uqengqe isisu sakho
Yenza uphindaphindo lwe-15 kwiiseti ezi-3

Hambisa 2. Goba amadolo akho kuzo zombini iziphelo

Yenza uphindaphindo lwe-10 kwiiseti ezi-3

Isenzo sesi-3, umlenze wokuguqa ngasecaleni,

Isenzo 4. Imilenze yesikere emqolo wakho

Bamba imizuzwana engama-30 kwaye uphinda iiseti ezi-3

Hambisa 5. Russian Twist

Bamba imizuzwana engama-30 kwaye uphinda iiseti ezi-3

Isikhumbuzo sokugqibela: Emva kokuphuhlisa umzobo wesisu, kufuneka kwakhona ugcine ukuqeqeshwa kwe-1-2 yokuxhatshazwa kwesisu ngeveki, ngelixa ugwema ukuzuza ubunzima, ukwenzela ukuba ugweme ukuchithwa kwemisipha yesisu okanye ukugqunywa ngamafutha. Kuphela kukugcina ukuzithiba okwaneleyo kunye nokunamathela kwi-abs yakho onokuthi uyigcine ngcono i-abs yakho.

Isenzo sesi-3, umlenze wokuguqa ngasecaleni,