Kodi mungatenge abs ? Mwina ndi funso lalikulu lomwe ambirife timakhala nalo pokhudzana ndi kutaya mafuta. Ambiri a ife mwinamwake tapanga machitidwe ambirimbiri kuti tipeze abs apamwamba koma tipeze kupambana pang'ono.
Ziri zovuta kukhulupirira kuti gawo limodzi la thupi lingayambitse mavuto ochuluka kwa ambiri a ife, koma chifukwa chakuti sitingathe kulamulira nthawi zonse momwe matupi athu amachitira zolimbitsa thupi komanso zakudya.
Sitingathe kulamulira nthawi yomwe mafuta amawasungira kapena kuti timataya msanga ndipo izi ndizochitika makamaka pakati pa mazira.
Ndili mu malingaliro, yankho lenileni liti kuti mukhale opanda pake? Zimathandiza kudziŵa zomwe thupi lanu lingathe komanso momwe mungathetseretu mafuta.
Zoona Zake Zokhudza Zomwe Muli Nazo
Kukhumudwa kwakukulu kwa abs kumachokera kuzinthu zopanda pake komanso kuyembekezera zosatheka . Ngakhale kulimbika kwa ophunzitsa kulikonse, anthu adakalibe ndi malingaliro otha msinkhu wogwiritsira ntchito abs awo ndi kupeza zofuna zambiri-zofuna. Kufufuza zokhudzana ndi abs yanu ndi sitepe yoyamba yokhala ndi zolinga zabwino.
Nthano Zaumulungu Na. 1: Kuchita Zochita za Ab Kuchotsa Mafuta Amimba
Mwamwayi, kuchepa kwa malo sikugwira ntchito, kaya kwa abs kapena mbali ina iliyonse ya thupi. Zolakwika za kuchepetsa kuchepa zikuganiza kuti, ngati muli ndi mafuta pamwamba pa abambo anu, ndiye kuti mukugwiritsa ntchito minofuyi kuti mafutawo achoke.
Pamene kugwiritsira ntchito minofu kungapangitse chipiriro kapena mphamvu, sizidzawotchera mafuta m'deralo. Chifukwa cha ichi ndi chakuti thupi limatulutsa mphamvu ku thupi lonse pamene mukuchita masewera, osati kuchokera ku gawo lomwe mukugwira ntchito.
Njira yokhayo yotentha mafuta kuchokera m'mimba mwako ndiyo kuchepetsa mafuta onse a thupi mwa kupanga chosowa cha kalori .
Njira yabwino kwambiri yochitira zimenezi ndi kuchita masewera olimbitsa thupi - Cardio , kuphunzitsa kulemera , ndi kusinthasintha , komanso zakudya zowonongeka .
Kumbukirani kuti kuchita zonsezi sikutitsimikizira kuti mudzataya mafuta a m'mimba. Izi ndi za ma genetic, zaka, ndi mahomoni pakati pa zinthu zina zomwe sitingathe kuzilamulira nthawi zonse.
Nthano Zachiwiri Na. 2: Mitundu Yabwino Ndi Yosiyana Kwambiri Minofu ya Thupi
Kodi mumagwira ntchito mosiyana ndi minofu ina m'thupi lanu? Kutanthauza kupanga matani a kubwezeretsa ndi kuwagwiritsa ntchito tsiku ndi tsiku? Ngati ndi choncho, simuli nokha. Kaŵirikaŵiri anthu amagwira ntchito zawo tsiku lililonse popanda kupuma, kuyembekezera kutentha mafuta ndi zochita zambiri.
Komabe, mimba yanu ya m'mimba imangokhala ngati minofu iliyonse m'thupi lanu, choncho muyenera kuwaphunzitsa mofanana momwe mungaphunzitsire, kunena, mapepala anu kapena chifuwa chanu. Izi zikutanthauza kuti mphamvu imaphunzitsidwa 2 mpaka 3 pa sabata, yopumula pakati ndi zosiyana siyana kuti zigwirizane ndi mbali zosiyana siyana za abs.
Yesani kuyenda kwakukulu komwe kumagwiritsa ntchito mphamvu zazikulu ndi zomwe zimaphatikizapo minofu yanu ya stabilizer ; minofu imene mumagwiritsa ntchito tsiku lonse kuti muike thupi lanu pamalo. Chimodzi mwa izi ndizochita masewera. Kuti mutenge izi, pitani ku malo osungirako ndipo muzigwiritse ntchito nthawi yonse yomwe mungathe, kusunga mimba yanu ndi thupi lanu molunjika.
Mukhoza kusunthira pamakono anu, omwe ndi ovuta kwambiri, kapena zala zala.
Kuyenda kwina kwakukulu komwe kumapangitsa kuti minofu yonse ya m'mimba ikhale yovuta kwambiri:
Lembani pansi ndi miyendo yanu mmwamba (molunjika kapena mwakachetechete pang'ono) ndikupangitsani mapazi anu pamwamba. Tangoganizani kuti mukugwira chinthu chosavuta kumapazi anu, ngati galasi la magalasi odzaza madzi. Kwezani 'tray' molunjika pamwamba pa denga mpaka mchiuno mwako utachoka pansi. Ichi ndi kagulu kakang'ono, koma kolimba kwambiri. Chitani pang'onopang'ono ndi kumaliza mapepala 1-3 a 12-20.
Chinyengo chophunzitsira abs ndi kuzindikira kuti mphamvu ya mphamvu ndi yofunika kuti mukhalebe olimba, koma machitidwe a abambo si matsenga.
Kuphatikiza machitidwe olimbitsa chizoloŵezi chathunthu ndi njira yokha yopita ku dziko labwino la mapangidwe asanu ndi limodzi. Ndipo, ngakhale mutapanga izo apo, musadandaule. Ambiri aife sitingakhale ndi ma genetic kuti tisawonongeke , makamaka amayi.
Nthano Abodza Na. 3: Muyenera Kuchita Zambiri Zomwe Mungagwiritse Ntchito Pulogalamu Yanu
M'masiku akale a makalasi ndi mavidiyo ambiri, ambirife timachita mazana ambiri (kapena ochulukirapo) ndi machitidwe ena omwe amaganiza kuti ndiyo njira yabwino kwambiri yowagwiritsira ntchito. Monga tanenera kale, abs yanu ili ngati minofu ina ya thupi lanu. Simungachite makapu 100, komanso musamachite 100 crunches. Chofunika chenicheni cha ABS chili cholimba, osati kuchuluka.
Kuti mupindule ndi mphamvu yanu, muyenera kutsatira mfundo zomwe zimagwiritsidwa ntchito kulikonse. Izi zikutanthauza kuti muyenera kulemetsa minofu yanu . Chifukwa chomwe timamverera kufunika kochita zambiri mobwerezabwereza ndikuti sitigwira ntchito molimbika, kawirikawiri chifukwa cha mawonekedwe osayenera. Ngati mukuyenera kuchita 50 kapena kuposerapo musanadandaule, pang'onopang'ono ndikuganizirani pa njira yanu ndikukhala ndi mawonekedwe abwino.
Ndipo musaiwale kuti kuchita masewera olimbitsa thupi nthawi zonse si njira yabwino yopitira patsogolo. Thupi lanu limagwiritsa ntchito masewera olimbitsa thupi, choncho, limakhala labwino kwambiri kwa iwo. Ndipotu, simukusowa kuchita chimodzimodzi kuti mukhale ndi ntchito yaikulu.
Chitani zozizwitsa zosiyanasiyana kuti muwongolere rectus abdominis, obliques, ndi transverse abdominis. Musangoganizira za njira yanu yooneka ngati yabwino ... kumbukirani kuti cholinga chawo ndikuthandizira msana wanu ndikuthandizani kukhala ndi moyo wabwino.
Ngati mukusowa zovuta zovuta, ganizirani kuchita masewera olimbitsa thupi kapena yesani imodzi mwa machitidwe awa apamwamba . Kulimbikitsana kwakukulu kumeneku kuli ndi malingaliro oonjezera a momwe mungatsutsire abs yanu.
Bodza Lachinayi: Aliyense Angapeze Mimba Yamtunda
Mukamawonerera TV, zikuwoneka ngati zitsanzo, ojambula, ndi nyenyezi zili ndi matupi abwino omwe amakhala ndi maimba okongola, sichoncho? Ndipo ambiri a iwo amachita, koma zomwe simukudziwa ndizakuti kwa anthu ambiri sikuti thupi ndilo lotheka kuti lifike pamimba.
Tiyeni tiwone izi: Zinthu zomwe zimapangitsa matupi athu kuyang'ana ndi ochuluka kuti asamazindikire. Zaka, majini, mahomoni, mtundu wa thupi, moyo, kudya, nkhawa, kugona, mapangidwe a mapulaneti ... zonsezi zimapanga chomwe thupi lanu, choncho, mimba yanu, limawoneka ngati. Anthu amakhala ojambula mafilimu ndi zitsanzo chifukwa ali ndi ma genetic omwe amalola kuti akhale ndi matupi abwino.
Ngati ife tonse tikhoza kukwaniritsa izo, ife tonse tikanakhala zitsanzo.
Azimayi makamaka amakonda kusungira mafuta kumbali ya m'mimba kumapangitsa kuti mimba yochepetsetsa imachepetse. Amuna amakonda kusunga mafuta pozungulira pakati, zomwe zimachititsa kuti kukhumudwitsa kusapse mphamvu.
Inde, mungathe kuchita masewera olimbitsa thupi ndi kuchepetsa thupi lanu, koma simungathe kusankha komwe mumataya mafuta. Kuti mutenge phukusi sikisi, mukhoza kusiya mafuta anu pamtunda womwe umakhala wovuta kuti mukhale osasamala. Ambiri aife timakhala ndi cholinga chopeza mapulogalamu asanu ndi limodzi koma ambiri a ife tidzavutika kuti tikwaniritse zolingazo.
Ngati izi ndizoona kwa inu, kuyesera kuti mukwaniritse cholinga chosatheka kungopangitsani inu misala. Khalani ndi zolinga zomwe mungakwanitse ndi kupanga anzanu ndi mimba yanu. Kumbukirani kuti tonsefe tili ndi zolakwika ndi ungwiro sizomwe mungathe kupatula mutapita kuchipatala chapafupi. Mmalo mochita zimenezo, yesetsani nokha mwa kusamalira thupi lanu ndi kuphunzira momwe mungavomereze - chabwino, choipa ndi choipa.
Mthano Wonyenga No. 5: Mukufunikira Zida Zapadera Zogwira Ntchito Yanu
Pali zosangalatsa zosavuta kuposa zomwe zimapangidwira. Pogwiritsa ntchito mtundu wina wa mpando kapena gudumu kapena belt vibrating, mafuta amimba adzangosungunuka, molondola? Mitengo ya malondawa imayang'ana gawolo koma ndithudi siidatenga apulogalamuyo pogwiritsa ntchito makina.
Lamulo loyambirira la izi zoperewera ndi zida zamagetsi ndizoti, ngati zikumveka zabwino kwambiri kuti zitheke, mwinamwake ndizo. Lamulo lachiwiri ndilo kuti anthu ogulitsa zipangizozi samasamala ngati mutakhala abs. Amafuna ndalama zanu basi.
Chotsiriza, ndi chofunikira kwambiri, simukusowa zipangizo zamakono zomwe mungagwiritse ntchito abs yanu.
Mungathe kuchita machitidwe osiyanasiyana a ab abambo ndi kulemera kwa thupi lanu kapena ndi mpira wa masewera olimbitsa thupi, omwe nthawi zambiri ndi otchipa kusiyana ndi zipangizo zomwe mumaziwona pazovuta.
Kutsiliza: ndi bwino kugula zipangizo zomwe zili ndi ntchito zambiri. Makina a Ab ntchito amangogwiritsira ntchito abs, koma zinthu monga mabomba, mpira wa masewera olimbitsa thupi , magulu otsutsa , etc. angagwiritsidwe ntchito pophunzitsa thupi lanu lonse.
Chofunika ndi, ndibwino kuganizira ntchito yogwiritsira ntchito thupi lanu lonse m'malo moyesera kuti muphwanye zidutswa ndi zidutswa. Thupi lathu limagwira ntchito ngati lathu lonse, pamene tikuchita masewera olimbitsa thupi komanso pamene timataya kapena timapeza mafuta a thupi. Gwiritsani ntchito zinthu zimene mungathe kuchita monga zakudya zanu, zolimbitsa thupi, zovuta, komanso kugona.
Yesetsani kugwira ntchito pazinthu izi mobwerezabwereza kuti muthe kupanga chosowa cha calorie chomwe mukusowa kuti mutayidwe mafuta. Mukachita izi, mudzawona mmene thupi lanu likuyankhira ndipo mukhoza kudzifunsa nokha za abs yanu. Mwinamwake abs flat sali m'makhadi, koma abs amphamvu nthawizonse ndi chinthu chabwino.