Leano la ho qetela la Mokhoa oa ho Lahla Belly Fat

Litaba

• Mafura a Belly ke Eng?
• Mokhoa oa ho Lahla Mafura a Belly
• Morero o Molemo ka ho Fetisisa oa Lijo oa ho Lahla Belly Fat
• Morero o Molemo ka ho Fetisisa oa Boikoetliso oa ho Lahla Belly Fat
• Mosebetsi o Molemo ka ho Fetisisa oa Ho Sebetsa Lapeng o Fetolela ho Felloa ke Mafura a Belly
• The Best Abs Exercises: Side Plank
• The Best Abs Exercises: Walkout to Push-Up (Inchworm)
• The Best Abs Exercises: Alligator Drag
• Tlhahlobo bakeng sa

Le ha mafura a ka fumanoa hoo e ka bang karolong efe kapa efe ea 'mele oa hau, mofuta o itšoarellang bohareng ba hau e ka ba o boima ho feta ho a tšolla. Mme, ka bomalimabe, ha basali ba ntse ba tsofala, mahareng a fetoha sebaka sa boikhethelo sa mafura. "Ha mosali a fihla lilemong tsa bo-40, mafura a mangata a ka 'na a bokellana ka mpeng," ho bolela Steven R. Smith, MD, setsebi sa botenya ho Translational Research Institute for Metabolism and Diabetes e Orlando, Florida. Mafura a ka mpeng hangata ke phetiso ea mafura mpeng ho fapana le ho fumana mafura a felletseng. lahleheloa ke mafura a mpeng.

″ Ka ho lahleheloa ke estrogen, o lahleheloa ke tse ling tsa 'mele oa hau, "ho hlalosa Michael Roizen, MD, ofisiri e ka sehloohong ea bophelo bo botle Kliniking ea Cleveland e Cleveland, Ohio. ″ Sebakeng sa ho theola boima lethekeng, e ea mpeng. "

Mafura a Belly ke Eng?

Ha e le hantle, mafura a mpeng a na le mefuta e 'meli e meholo: mafura a tsoang ka tlasa letlalo (le mofuta o bonahalang o ka tlase ho letlalo) le mafura a visceral (a kentsoeng botebong ba mpa ea hao le ho thatela litho tse tlamiloeng moo). Le hoja mofuta oa pele oa mafura o le bonolo ho o bona, mofuta oa ho qetela o beha kotsi e kholoanyane ea bophelo bo botle-'me ka lebaka leo e bohlokoa haholo takatsong ea hau ea ho lahleheloa ke mafura a mpa. Ka mokhoa o makatsang, mafura ana ha a bonahale kamehla. Esita le haeba u se boima bo feteletseng, u ntse u ka 'na ua paka mafura a mangata a visceral. (Related: Mabaka a 7 a hore U se ke U Lahleheloa ke Belly Fat)

E patiloe kapa che, mafura a visceral a na le palo ea 'nete bophelong ba hau ka lebaka la moo e lutseng' meleng teng. Ka mafura, tsohle li mabapi le sebaka, 'me mafura "depot" ka 'ngoe a na le ts'ebetso e ikhethang. "Re ne re nahana hore mafura 'ohle a entsoe a lekana, hore e ne e le moqomo oa ho boloka lik'hilojule tse feteletseng," ho bolela Elizabeth Ricanati, MD, moeletsi oa Wellness Institute ea Cleveland Clinic. "Empa seo ha se 'nete."

Mafura, joalo ka mosifa, joale a tsejoa a le mafolofolo mesebetsing; e hlahisa lik’hemik’hale tse ngata-ngata, ho kopanyelletsa le lihomone tse bolellang boko hore motho o lapile kapa o khotsofetse. "Ka 'nete, joale re nahana ka libaka tsa polokelo ea mafura e le litho tsa endocrine," ho bolela mofuputsi oa lefu la tsoekere Philipp Scherer, Ph.D., moprofesa Univesithing ea Texas Southwestern Medical Center e Dallas, Texas.

Ka mantsoe a mang, mafura a ntša lihormone tse fapaneng ho latela hore na mafura a hokae. U kanna oa se be fan e kholo ea lirope tsa hau, empa lipatlisiso li fana ka maikutlo a hore lihormone tse hlahisoang moo li fana ka molemo oa bophelo bo botle. "Ha re tsebe lintlha tsohle, empa ho hlakile hore mafura a lethekeng, haholo-holo liropeng, a sireletsa khahlanong le liphello tse ling tsa bophelo bo botle ba botenya, tse kang lefu la tsoekere, ka ho hlahisa lintho tse eketsang kutloisiso ea insulin," Dr. Smith. Loantša ho ruruha hoo.)

Mokhoa oa ho Lahla Mafura a Belly

Morero o Molemo ka ho Fetisisa oa Lijo oa ho Lahla Belly Fat

Kahoo na mafura a ka mpeng le mathata a bophelo ba mohlokomeli a ke ke a qojoa ke litla-morao tsa botsofali? Karabo ke che e tšoanelehang. "Ha ho mohla e leng morao haholo ho lahleheloa ke mafura a mpa," ho bolela Jackie Keller, mongoli oa'Mele kamora lesea. "Empa ha ho na tharollo e bonolo." Leha ho le joalo, leha, ho na le likotsi tse ling tsa bophelo bo botle tse amanang le mafura a mpeng, ho na le bothata bo boholo ka tsela eo sechaba se buang ka mafura a mpa ka kakaretso, Natalie Rizzo, M.S., R.D. pejana o boleletse Shape.

Tsela e molemohali ea ho lahleheloa ke mafura a mpa ke le ho fokotsa lisele tse mafura ka kakaretso ke ho theola boima ba 'mele. Empa u se ke ua etsa phoso: ha ho bonolo ho lahla mafura a mpeng. Qala ka ho fumana kalori ea hau ea letsatsi le letsatsi. Ebe u khaola palo eo ka kotara. Bafuputsi ba Univesithing ea Columbia ba fumane hore ho fokotsa feela likhalori tsa letsatsi le letsatsi (ntle le ho eketsa boikoetliso) ho ka fokotsa lisele tsa mafura ka liperesente tse 18, haholoholo tse mafura a ka tlasa letlalo. Bonase ea bophelo bo botle? Ho fokotseha ha mafura ho boetse ho ntlafatsa bokhoni ba 'mele ba ho sebelisa insulin, ka hona ho itebela khahlanong le lefu la tsoekere.

Ntle le ho bala likhalori, o ka leka maano a latelang a hore na o ka theola mafura a mpa le boima ba 'mele ka nako e le ngoe joang.

• Leka-lekanya matla. Morero o loketseng oa lijo tse chesang mafura o kenyelletsa liperesente tsa 30 liprotheine, karolo ea 40 lekholong ea lik'habohaedreite le mafura a 30 lekholong. Phuputso e fumane hore li-dieters tse khomarelang lipalo tsena li lahleheloa ke mafura a mpa a ka etsang liphesente tse 22 kamora likhoeli tse 'ne, le liperesente tse 38 ho feta kamora selemo, ho feta ba latelang phepo e fokolang ea mafura. Phahamisa molumo. Lijo tse nang le metsi le fiber tse ngata (lisalate, meroho, litholoana tse sa tsoa khuoa kapa tse omisitsoeng, le bohobe ba lijo-thollo kapa pasta) lia eketseha ka mpeng ebe li etsa hore u ikutloe u tletse kapele ka li-calories tse fokolang. (Sena ke sona mohopolo oa lijo tsa volumetrics, BTW.)
• Tšoara lijo tse bobebe. Ja likaroloana tse nyane tsa lijo tse bobebe tse phetseng hantle hararo ka letsatsi. Phuputsong e tsoang Univesithing ea Naha ea Georgia, baatlelete ba ileng ba latela mokhoa ona ba chesa mafura le likhalori tse ngata ho feta ba emetseng ho ja nako e telele. (Related: Na ho Itima Lijo ka Nako le Nako ho ka U Thusa ho Lahleheloa ke Mafura a Belly?)
• E-ea botala.Liphuputso li fumane hore basali ba noang linoelo tse ka bang hlano tsa seno se nang le tee e tala letsatsi le leng le le leng, 'me ba kenyelletsa boikoetliso mekhoeng ea bona, ba lahleheloa ke mafura a mpeng ho feta ba ikoetlisang feela. Ntle le ho theola lisenthimithara tse le leng thekeng, lino tse noang tee li ile tsa fokotsa mafura a ka tlase ho karolo ea 6 lekholong le mafura a visceral ka liperesente tse 9 nakong ea libeke tse 12. Bafuputsi ba re tahlehelo ke catechin, antioxidant e teeng e tala.
• Loana mafura ka mafura. Ho utloahala ho sa lumellane, empa sehlopha se ntseng se hola sa lipatlisiso se fana ka maikutlo a hore phepo e nang le monounsaturated fatty acids (e tsebahalang ka hore ke MUFAs) e boloka mafura a mpa a le sieo. Har'a lijo tse tloaelehileng tse nang le MUFA ke mehloaare, linate, li-avocado le lioli tse tsoang lijong tsena. (Ho na le lebaka le leng hape la ho eketsa mafura a phetseng hantle ho menu ea hau.)

Morero o Molemo ka ho Fetisisa oa Boikoetliso oa ho Lahla Belly Fat

Lijo, ehlile, ke karolo feela ea karabo ea hore na u ka theola mafura a mpeng joang. Ho ikoetlisa, le mofuta oa eona o nepahetseng, ho bohlokoa bakeng sa ho matlafatsa metabolism ea hau le ho fokotsa lisele tse mafura tsa subcutaneous le visceral. Haeba u sa ikoetlise khafetsa, joale ke nako ea ho qala, u sebelisa tataiso ena:

• Theoha betheng.Ho tsamaea ka lebelo la metsotso e 45 ka makhetlo a mahlano ka beke ha ho thuse feela hore u lahleheloe ke flab empa hape ho bontšitsoe ho fokotsa ho ruruha ho bakang mafu ka mafura a visceral. U lokela ho ikemisetsa lebelo la lik'hilomithara tse tharo ho isa ho tse nne ka hora. (Kapa leka mekhoa ena e sebetsang ea ho tsamaea ho lahleheloa ke mafura a mpa!) Ha u na nako e ngata hakaalo e fumanehang kaofela hang-hang? Ho ea ka bakoetlisi le litsebi tse ling tsa boikoetliso ba 'mele, ho ikoetlisa ha nako e khutšoanyane ho ka etsang motsotso o le mong ho ntse ho ka tsoela mpa ea hao molemo—hafeela u qeta bonyane metsotso e 30 ea boikoetliso ba 'mele ka letsatsi. (Related: Malebela a 30 a Maholo ka ho Fetisisa a Flat Belly a Nako Tsohle)
• Phahamisa sekhahla sa hau.Ho eketsa lebelo la pelo ea hau ho liperesente tsa 80 tsa boholo ba lona bakeng sa metsotso e 40 ho ka potlakisa metabolism ea hau bakeng sa lihora tse 19, bo-rasaense ba fumane. Ho bala sekhahla sa sekhahla sa pelo, tlosa lilemo tsa hau ho tloha ho 220, ebe o ikatisa ka .80.
• Holimo holimo. U batla le liphetho tse potlakileng? Leka ho ikoetlisa ka nako e 'ngoe ho chencha boikoetliso bo phahameng le bo tlase. Ho phatloha ho matla ha matla ho sebelisa mafura a mangata e le mafura le linako tse ling tsa ho phomola lipakeng li lumella 'mele oa hau ho ntša litšila mesifeng. Bonus: Koetliso e matla ea nako e phahameng e ka hatella ghrelin ea tlala ea tlala. (Ithute melemo e meng e 8 *e kholo* ea HIIT.)
• Kopana le khanyetso. Hobane'ng? Koetliso ea ho hanyetsa e haha ​​mesifa, mme mesifa e mengata e bolela metabolism e potlakileng. Ikemisetse ho ikoetlisa ka matla bonyane metsotso e 30 habeli ho isa ho hararo ka beke 'me u fetole boikoetliso ba 'mele o tlase le o holimo. Keletso: Litsebi li re o lahleheloa ke mafura a mangata ka mpeng ka ho phahamisa litšepe pele o ikoetlisa. (E amanang: Litsela tse 11 tsa ho phahamisa litekanyo li hlolla 'meleng oa hau)

Mosebetsi o Molemo ka ho Fetisisa oa Ho Sebetsa Lapeng o Fetolela ho Felloa ke Mafura a Belly

Faela sena tlasa "litaba tsa mafura a mpa tse molemo ka ho fetesisa tse kileng tsa hlaha:" Ha ua lokela ho ikhula ho fumana boikoetliso bo sebetsang ka ho fetesisa. ″ Li-crunches li sebetsa feela mesifa e ka pele le mahlakoreng a mpa, empa ho bohlokoa ho lebisa mesifa eohle ea mokokotlo ho fumana abs e hlakileng ho feta - ho kenyeletsoa mokokotlo o tlase, letheka le lirope tse holimo, ho bolela Lou Schuler, mongoli-'moho. eaMelao e Ncha ea ho phahamisa Abs.

Ho theola mafura a mpeng le ho sibolla abs e makatsang, Schuler o khothaletsa letoto la boikoetliso ba mantlha ba ho tsitsisa bo ipapisitseng le lenaneo la thupelo le qapiloeng ke mongoli-'moho le mokoetlisi oa botho Alwyn Cosgrove. Schuler o re, Boikoetliso ba mantlha joalo ka lepolanka bo thusa ho koetlisa mesifa ho tsitsisa mokokotlo le noka e le hore o ka qoba bohloko ba mokokotlo le ho ntlafatsa maemo. "Mapolanka a boetse a chesa likhalori tse ngata ho feta crunches hobane li sebetsa mesifa e mengata."

Likhoele tsa khoebo bakeng sa lithupelo tsena tse tharo tse sebetsang hantle haholo tsa mapolanka ho tlohaMelao e Ncha ea ho phahamisa Abs 'me u tla be u le tseleng ea ho ea ka mpeng e matla le e bataletseng.

The Best Abs Exercises: Side Plank

Hobaneng e sebetsa: Tsamaiso ena e thata ho feta lepolanka la setso hobane u tšehetsa boima ba 'mele oa hau lintlheng tse peli tsa puisano ho fapana le tse' ne. Ka lebaka leo, o tlameha ho sebetsa mokokotlo oa hau ka thata ho lula o tsitsitse.

Kamoo u ka e etsang:

A. Robala ka lehlakore la hao le letšehali u kentse setsoe ka tlas'a lehetla la hao le maoto a phuthetsoe. Beha letsoho la hao le letona lehetleng la hao le letšehali kapa lethekeng la hao le letona.

B. Tšoara li-abs tsa hao 'me u phahamise letheka la hao fatše ho fihlela u leka-lekana ka forearm ea hau le maoto e le hore' mele oa hao o thehe mola oa diagonal. Tšoara metsotsoana e 30 ho isa ho e 45. Haeba u sa khone ho ema nako e telele hakaalo, ema halelele kamoo u ka khonang 'me u phete ho fihlela u qetile metsotsoana e 30 kaofela. Fetolela mahlakore ebe u pheta.

Etsa hore ho be thata le ho feta:

Mesebetsi e meng e metle ea ho tsitsisa: Plank e tloaelehileng le Phatlalatso ea Paloff.

The Best Abs Exercises: Walkout to Push-Up (Inchworm)

Hobaneng e sebetsa: Boikoetliso bona bo tsoetseng pele ba mapolanka bo kenyelletsa ho sisinyeha ha mmele o felletseng, joalo ka ho sebelisa matsoho le maoto, ha o ntse o kenyelletsa ho hanela ho matlafatsa mokokotlo oa hau kaofela.

Kamoo u ka e etsang:

A. Qala ka boemo ba ho ema ka matsoho ka bophara ba lisenthimithara tse peli ho feta mahetla a hau.

B. Tsamaisa matsoho ho fihlela moo ho ka khonehang, ebe o khutlela morao. Etsa makhetlo a 10-12.

Etsa hore ho be thata le ho feta: Etsa push-up e le 'ngoe pele u khutlela ho ema.

The Best Abs Exercises: Alligator Drag

Hobaneng e sebetsa: Lepolanka lena le sebelisa mokokotlo oa hau ho boloka mmele oa hau o tsitsitse le ho chesa likhalori tse eketsehileng ka ho eketsa motsamao (ho ikhula fatše). E kopanya cardio, botsitso, le koetliso ea matla ho fumana liphello tse potlakileng tsa ho chesa mafura.

Kamoo u ka e etsang:

A. Fumana sebaka se otlolohileng sa fatše se u lumellang hore u fetele pele ho li-yards tse 10 ho isa ho tse 20, 'me u tšoare ntho leha e le efe e tla thella ka holim'a metsi ka likhohlano tse fokolang. Lipoleiti tsa lijo tsa mantsiboea kapa mekotla ea polasetiki e sebetsa fatše fatše, ha lithaole li sebetsa lehong kapa lithaeleng.

B. Qala ka ho sutumetsa maoto a hao holim'a li-slide, lithaole kapa lipoleiti.

C. Tsamaea pele ka matsoho ho fihlela qetellong ea tsela ea hau ea lifofane (ikemisetsa bonyane lidimithara tse 10). Phomola metsotsoana e 60 ho isa ho e 90 (kapa ha feela u hloka ho fola) ebe u pheta alligator ho khutlela moo u qalileng teng. Ke sete e le 'ngoe. Pheta hang hape.

Tlhahlobo bakeng sa