Icandelo.1
Ukuba ne-abs yeepakethi zetshokholethi ezisibhozo yeyona njongo iphambili yeengcali ezininzi zokuqina komzimba.Indlela inomqobo kwaye inde.Ngethuba lo msebenzi, akufuneki unamathele kuyo kuphela, kodwa uhlawule ingqalelo kwezinye iinkcukacha, ukuze ekugqibeleni ufumane i-abs ye-chocolate!
Yintoni endimele ndiyinikele ingqalelo xa ndisebenzisa izihlunu zesisu?
1
Nika ingqalelo kumaxesha oqeqesho, musa ukwenza yonke imihla
Ngethuba nje izihlunu zesisu zinokuhlala zikhuthazwa, umphumo wokuqeqeshwa kwemisipha uya kuba kuhle kakhulu.Ngokusisiseko akukho mfuneko yokwenza umthambo yonke imihla.Ungaqeqesha yonke enye imini, ukwenzela ukuba izihlunu zesisu zibe nexesha elaneleyo lokuphumla kwaye zikhule ngcono.
2
Ukuqina kufuneka kube kancinci
Ekuqaleni komthambo wezihlunu zesisu, kungakhathaliseki inani lamaqela okanye inani lamaxesha, kufuneka kube ukunyuka ngokuthe ngcembe kumjikelo, kunokuba ukwanda okukhulu ngexesha elinye, ekulula ukulimaza umzimba, okufanayo. isebenza kwamanye amalungu omzimba.
3
Thatha ixesha lokwenza umthambo omnye
Ngokuqhelekileyo, ixesha lokuzilolonga kwemisipha yesisu nganye yimizuzu engama-20-30, kwaye unokukhetha ukuyenza emva kokuphela koqeqesho lwe-aerobic okanye emva kokuphela koqeqesho lweqela elikhulu lemisipha.Abaqeqeshi abafuna ngokukhawuleza ukuqinisa izihlunu zesisu banokuthatha ixesha lodwa loqeqesho olujoliswe kuyo.
4
Umgangatho ungcono kunobuninzi
Abanye abantu bamisela inani elimiselweyo kunye nenani leesethi zabo, kwaye ukuhamba kwabo kuqale ukungahambi kakuhle xa bedinwa kumanqanaba amva.Enyanisweni, umgangatho wentshukumo ubaluleke kakhulu kunobungakanani.
Ukuba awuthatheli ngqalelo kumgangatho wokuzilolonga, ke ulandela nje ukuphindaphinda kunye nesantya somthambo, nokuba wenza ngaphezulu, umphumo uya kuphazamiseka.Iintshukumo ezikumgangatho ophezulu zifuna izihlunu zesisu ukuze zigcine uxinzelelo kuyo yonke inkqubo.
5
Yandisa ubunzulu ngokufanelekileyo
Xa usenza izihlunu zesisu, unokwandisa ngokufanelekileyo ubunzima, inani lamaqela, inani lamaqela, okanye unciphise ixesha lokuphumla phakathi kwamaqela xa umzimba uqhelana nale meko yokuzilolonga, kwaye wenze umthambo othwele ubunzima besisu sokuthintela isisu. izihlunu ukusuka ukuziqhelanisa.
6
Uqeqesho kufuneka lube ngokubanzi
Xa usenza izihlunu zesisu, musa ukuqeqesha nje inxalenye yezihlunu zesisu.Yimisipha yesisu esiphezulu kunye nesezantsi njenge-rectus abdominis, i-obliques yangaphandle, i-obliques yangaphakathi, kunye ne-transversus abdominis.Izihlunu ezingaphezulu kunye nezinzulu kufuneka zisetyenziswe ukwenzela ukuba izihlunu zesisu ezisetyenzisiweyo zibe zihle kwaye zigqibelele.
7
Umthambo wokuzifudumeza awunakungahoywa
Enyanisweni, kungakhathaliseki ukuba luhlobo luni loqeqesho lokuzilolonga, kufuneka wenze imithambo eyaneleyo yokufudumala.Ukufudumala akunakunceda kuphela ukuthintela ukunyanzeliswa kwemisipha, kodwa kwakhona kwenza izihlunu zihambe ngokukhawuleza kwaye zingene kwimeko yokuzivocavoca, okwenza umphumo ube ngcono.
8
Ukutya okunokulinganisela
Ngexesha lokusebenzisa izihlunu zesisu, gwema ukutya okuthosiweyo, okunamafutha kunye notywala;ukuphepha ukutya kakhulu, ukutya iziqhamo kunye nemifuno eninzi, ukutya okucebileyo kwiprotheni kunye ne-fiber, ukuqinisekisa ukutya okunokulinganisela, okufanayo kusebenza kwamanye amalungu omzimba.
9
Abantu abatyebe kakhulu bayacetyiswa ukuba banciphise amanqatha kuqala
Ukuba utyebe kakhulu, amanqatha angaphezulu kwesisu sakho aya kugubungela izihlunu zesisu sakho.Umzekelo, izihlunu ze-sumo wrestlers ziphuhliswe ngakumbi kunomntu oqhelekileyo, kodwa azibonakali ngenxa yobuninzi bamanqatha.Ukongeza, ukuba unamafutha amaninzi esiswini, uya kuba nobunzima obuninzi, kwaye awukwazi ukuqeqesha izihlunu zesisu sakho.
Ke ngoko, abantu abanamanqatha amaninzi esiswini kufuneka benze umthambo we-aerobic ukususa amanqatha amaninzi esiswini phambi kokuba baqale umthambo wesisu, okanye zombini.Lo mntu kuthiwa utyebileyo, umgangatho kukuba izinga lomzimba liphezulu kune-15%, olu hlobo lwamafutha luya kugubungela izihlunu zesisu eziqeqeshwe, ngoko kufuneka ulahlekelwe ngamanqatha ngaphambi kokuqeqesha izihlunu zesisu.
Emva kokufunda eli nqaku, ngaba uzifumene ezi nkcukacha?
