Ingxenye.1
Ukuba ne-abs ye-chocolate-like eight-pack kuwumgomo omkhulu wochwepheshe abaningi bokufaneleka.Umgwaqo uyavimbeka futhi mude.Phakathi nalokhu kusebenza, akumele unamathele kukho kuphela, kodwa futhi unake imininingwane ethile, ukuze ekugcineni uthole i-chocolate abs!
Yini okufanele ngiyinake lapho ngisebenzisa imisipha yesisu?
1
Naka imvamisa yokuqeqeshwa, ungazilolongi nsuku zonke
Uma nje imisipha yesisu ingavuselelwa njalo, umphumela wokuqeqeshwa kwemisipha uzoba muhle kakhulu.Asikho isidingo sokuzivocavoca nsuku zonke.Ungakwaziqeqesha njalo ngolunye usuku, ukuze imisipha yesisu ibe nesikhathi esanele sokuphumula futhi ikhule kangcono.
2
Ukuqina kufanele kube kancane kancane
Ekuqaleni kokuzivocavoca kwemisipha yesisu, kungakhathaliseki ukuthi inani lamaqembu noma inani lezikhathi, kufanele kube ukwanda kancane kancane komjikelezo, kunokuba kube nokwanda okukhulu ngesikhathi esisodwa, okulula ukulimaza umzimba, okufanayo. isebenza kwezinye izingxenye zomzimba.
3
Thatha isikhathi sokuzivocavoca okukodwa
Ngokuvamile, isikhathi sokuzivocavoca kwemisipha yesisu ngasinye imizuzu engu-20-30, futhi ungakhetha ukukwenza ngemva kokuphela kokuqeqeshwa kwe-aerobic noma ngemva kokuphela kokuqeqeshwa kweqembu elikhulu lemisipha.Abaqeqeshi abadinga ngokuphuthumayo ukuqinisa imisipha yabo yesisu bangathatha isikhathi sodwa sokuqeqeshwa okuhlosiwe.
4
Ikhwalithi ingcono kunobuningi
Abanye abantu bazibekela inombolo emisiwe kanye nenombolo yamasethi, futhi ukunyakaza kwabo kuqala ukungajwayelekile lapho bekhathala ezigabeni zakamuva.Eqinisweni, izinga lokunyakaza libaluleke kakhulu kunobuningi.
Uma unganaki ikhwalithi yokuzivocavoca, khona-ke uvele uphishekele imvamisa nesivinini sokuzivocavoca, noma ngabe wenza okuningi, umphumela uzoba sengozini.Ukunyakaza kwekhwalithi ephezulu kudinga imisipha yesisu ukuze igcine ukungezwani kuyo yonke inqubo.
5
Khulisa umfutho ngendlela efanele
Lapho wenza izivivinyo zemisipha yesisu, ungakwazi ngokufanelekile ukwandisa isisindo, inani lamaqembu, inani lamaqembu, noma unciphise isikhathi sokuphumula phakathi kwamaqembu lapho umzimba uvumelana nalesi simo sokuzivocavoca, futhi wenze izivivinyo zemisipha yesisu ezithwala isisindo ukuvimbela isisu. imisipha ekuzivumelaniseni nezimo.
6
Ukuqeqeshwa kufanele kube okuphelele
Uma wenza izivivinyo zemisipha yesisu, ungagcini nje ukuqeqesha ingxenye yemisipha yesisu.Yimisipha yesisu engenhla nephansi njenge-rectus abdominis, i-oblique yangaphandle, i-oblique yangaphakathi, ne-transversus abdominis.Imisipha yangaphandle nejulile kufanele isetshenziswe ukuze imisipha yesisu esetshenziswayo ibe mihle kakhulu futhi iphelele.
7
Izivivinyo zokuzifudumeza azikwazi ukushaywa indiva
Eqinisweni, kungakhathaliseki ukuthi hlobo luni lokuqeqeshwa kokufaneleka, udinga ukwenza izivivinyo ezanele zokufudumala.Ukufudumala akukwazi nje ukusiza ukuvimbela ukucindezeleka kwemisipha, kodwa futhi kwenza imisipha ihambe ngokushesha futhi ifake isimo sokuzivocavoca, okwenza umphumela wokuzivocavoca ube ngcono.
8
Ukudla okulinganiselayo
Ngesikhathi sokuzivocavoca kwemisipha yesisu, gwema ukudla okuthosiwe, okunamafutha, notshwala;gwema ukudla ngokweqile, udle izithelo nemifino eyengeziwe, ukudla okucebile amaprotheni kanye ne-fiber, ukuqinisekisa umsoco olinganiselayo, okufanayo kusebenza kwezinye izingxenye zomzimba.
9
Abantu abakhuluphele bayalulekwa ukuthi banciphise amafutha kuqala
Uma ukhuluphele, amafutha amaningi esiswini sakho azovala imisipha yakho yesisu.Isibonelo, izicubu ze-sumo wrestlers empeleni zithuthuke kakhulu kunomuntu ojwayelekile, kodwa azikwazi ukubonakala ngenxa yesamba esikhulu samafutha.Ngaphezu kwalokho, uma unamafutha amaningi esiswini, uzobe uthwele isisindo esiningi, futhi ungase ungakwazi ukuqeqesha imisipha yakho yesisu.
Ngakho-ke, abantu abanamafutha amaningi esiswini kufanele benze umsebenzi we-aerobic ukuze basuse amafutha amaningi esiswini ngaphambi kokuqala ukuvivinya imisipha yesisu, noma kokubili.Lo muntu okuthiwa ukhuluphele ngokweqile, izinga liwukuthi izinga lamafutha omzimba lingaphezu kuka-15%, lolu hlobo lwamafutha luzovala imisipha yesisu eqeqeshwe, ngakho-ke udinga ukulahlekelwa amafutha ngaphambi kokuqeqesha imisipha yesisu.
Ngemva kokufunda lesi sihloko, ingabe usunayo le mininingwane?
