Ngaba uphupha ngokuba nebha yetshokolethi esiswini sakho kodwa umbono nje wokwenza i-sit-ups ikwenza ube nesiyezi? Sineendaba ezimnandi: kunokwenzeka yehlisa isisu emadodeni Ngaphandle kweAbs! Isenokungakhawulezi njengendlela yemveli yokuzibulala nge-abs yakho, kodwa inokusebenza. Ngaba unomdla wokufumana indlela? Mhlawumbi injongo yakho yokugqoka i-swimsuit ngaphandle kwee-complexes kweli hlotyeni iya kuzaliseka ukuba uyahambelana. Kuba ewe, ukunyamezela kubalulekile ukufezekisa oko, kunye namandla.
Asithethi ngamayeza angummangaliso, kuba kuya kufuneka usebenze kuwo ngokungathi uya ejimini. Enyanisweni, umthambo uya kubakho kwiifomyula esiza kukubonisa zona. Ukongeza kwezinye iindlela eziphilileyo omele uzamkele njengenxalenye yobomi bakho bemihla ngemihla. Kodwa imimangaliso ayikho xa kuziwa ekujongeni ukuba mkhulu, ngaphandle kokuba uthathe isigqibo sokungena phantsi kwemela okanye ufumane unyango oluxabisa kakhulu. Ngaba akunjalo na? Emva koko funda.
Kutheni unesisu?
Into yokuqala kukuba uqonde kutheni wafumana isisu. Kusenokubakho izizathu ezibini ezingemva kwegama elingafanelekanga elithi "igophe lolonwabo." Ezokuqala zezi Gesi, ebonakala ngenxa yokusetyenziswa kakubi kweziphuzo ze-carbonated, kubandakanywa nobhiya wakho owuthandayo. Ukongeza, iigesi ziphinda zivele ngenxa yokutya okune-flatulent kwaye, kwezinye iimeko, ngenxa yokuba inkqubo yethu yokugaya ayisebenzi kakuhle kwaye iqokelela iigesi ezininzi kunokuba kufanelekile. Okanye ngenxa yokuba uginya umoya.
Isizathu sesibini sokuba ube nesisu kukuba utyebile kule ndawo, yenye yezona zinto zithandwa kakhulu. Le nto inje ukuba imbi, ayilungile kuni; Amanqatha esiswini Oku kubonisa ukuba impilo yakho isesichengeni sokubandezeleka kweengxaki ezinokuthi zibe mbi kakhulu ukuba awuzinyangi kwaye uqalise ukuzikhathalela.
Amanqatha onawo esiswini uyawabeka emngciphekweni kwimpilo yakho yentliziyo. Ngaphaya koko, kukho izifundo ezihambelana nesalathiso se amafutha esiswini kunye nomngcipheko okhulayo wesifo seswekile nezinye izifo.
Ukwazi ukuba zeziphi izinto ezikutyhilayo ukuba isisu sakho sibe ngakumbi nangakumbi njengesomfazi okhulelweyo, ngoku lixesha lokuba ufunde indlela yokusikhupha. Kuba imalunga nokuhlasela imida yomibini: ukuthintela igesi kunye nokutshisa amanqatha oko sele kuzinzile kwaye akubonakali ngathi ufuna ukusishiya isibeleko sakho.
Le yindlela onokuthi unciphise ngayo isisu sakho, ngaphandle kokwenza i-sit-ups
Nciphisa isisu emadodeni Ifuna ukuba ungaguquguquki kwaye ulandele ingcebiso esiza kukunika yona yonke imihla. Kulungile ukuthatha "ikhefu" ngamaxesha athile, kodwa nceda ulivumele libe likhefu elidlulayo kwaye kuphela ngamaxesha ngamaxesha.
Gwema iziselo zekhabhoni kunye nokutya okune-flatulent
Ngeziselo zekhabhoni sithetha ZONKE iziselo ezinecarbonation, kubandakanywa neziselo ezithambileyo, iisoda, amanzi ahlwahlwazayo kunye, ngokuqinisekileyo, neebhiya. Kunye nangaphandle kotywala, kunye nangaphandle kweswekile okanye ngeekhalori ezi-0, ezi ziselo zivelisa igesi esiswini sakho kwaye azilungile kwaphela. Ukuba ufuna ukunciphisa isisu, kuya kufuneka uqhelane ukusela amanzi, i-infusions kunye neejusi zendalo kwaye, kuphela njengomvuzo ngeentsuku ezikhethekileyo, ube nebhiya okanye isiselo esibandayo.
Lumka ngegrisi!
Sithetha ngento yokuba izisu zamadoda zibangelwa kukuqokelelwa kwamafutha esiswini, ngoko ke, akunakuphepheka ukukucela ukuba unakekele kakhulu ukusetyenziswa kwamafutha "amabi". Amanqatha amabi ngawona anamathela kwizibambo zakho zothando kwaye, okubi ngakumbi, kwimithambo yakho! Ifihlwe koku kutya kukhangayo kodwa okungenampilo okunje ngeepastries, ukutya okungenamsoco, iifries zaseFransi, ibhekoni kunye nezinye izibiliboco ezininzi ezisithandayo kodwa zisenzakalisa.
Faka endaweni yala mafutha amabi ngamafutha alungileyo: ioyile yomnquma, iavokhado, ibhotolo yamandongomane, intlanzi etyebileyo kwi-omega 3, njl.njl. ezifana nesalmon okanye isardadi.
Ifayibha kunye namanzi kwisidlo sakho
Ukuze ungabi nesisu, kubaluleke kakhulu ukuya kwindawo yokuhlambela kakuhle, ngoko kuphephe ukuqhina Ngomnye umthetho wegolide. Ukutya ifayibha kunokukunceda, kodwa kuya kufuneka usele amanzi amaninzi ukuze ifayibha ibe nefuthe layo kwaye ungayigqithisi, kuba ifayibha engaphezulu isenokudumba isisu sakho.
Ukubila ihempe
Nokuba wonwabe kangakanani na malunga nomxholo weli nqaku, kuya kufuneka ubile. Ngubani ofuna into, ixabisa into. Kwaye ku ukunciphisa isisu, ngaphandle kokuba ingxaki yakho kuphela ziigesi, kuya kufuneka tshisa amanqatha esiswini.
Kuya kufuneka wenze umthambo nokuba yintoni na, kuba ukutshisa amanqatha udinga isihlunu esomeleleyo kwaye, okwangoku, ekuphela kwendlela esebenzayo yokuphuhlisa izihlunu kukwenza umthambo wendawo.
Ungoyiki, kuba wakuba ufumene ukuxhoma kwezi mithambo, uya kuba likhoboka lazo. Ubuncinci, abayiyo abs. I burpees, Las iiplate pike, i iplank hop okanye ukukhwela, yimithambo emnandi yokutshisa amanqatha kwisisu sakho kunye ukunciphisa isisu emadodeni. Makhe sijonge nganye kuzo:
- IiBurpees: I-Burpee yeyona nto ithandwayo kuba iyakwazi ukutshisa amanqatha ngokufanelekileyo kuneminye imisebenzi. Iqala ngokugquma izandla zakho ziphumle phantsi, emva koko wolule imilenze yomibini ngasemva, uphakamise isisu sakho phezulu kwaye, ekugqibeleni, gxuma.
- Amacwecwe pike: ngena kwindawo yeplanga emgangathweni. Emva koko, jika umqolo wakho ngokuphakamisa i-butt yakho ukuya kwisilingi kwaye uvume i-abs yakho.
- Iplank hop: iplanga kwakhona, kodwa iphakamileyo kunye neenyawo kunye. Yolula i-abs yakho kwaye utsibe kwicala kunye neenyawo zakho. Emva koko phinda kwelinye icala.
- Ukunyuka: uqala kwiplanga, wolule izandla zakho ziphumle emhlabeni kunye neenyawo zakho. Emva koko, uhambisa imilenze yakho ulinganisa iintshukumo zabakhweli bentaba ngexesha lokunyuka, ngelixa uqinisa isisu sakho.
Ngokwenza le mithambo kunye nokulandela le mikhwa rhoqo, kunokwenzeka ukunciphisa isisu emadodeni Hayi Abs! Kwaye ubonise umzimba wakho omkhulu.