Mekhoa e 8 e Molemohali ea ho Fumana 6-Pack Abs ka Potlako

Litaba

• 1. Etsa Cardio e Eketsehileng
• Koetlisa mesifa ea hao ea mpa
• 3. Eketsa ho ja ha protheine ea hau
• 4. Leka koetliso e phahameng ea nako e phahameng
• 5. Lula U le Metsi
• 6. Khaotsa ho ja Lijo tse sebetsitsoeng
• 7. Khaola morao ho Carbs e Hloekisitsoeng
• 8. Tlatsa fiber
• Ntlha ea Bohlokoa
• 3 Maikutlo a Tsamaea ho Matlafatsa Abs

Hore na o ikemiselitse ho fihlela sepheo sa hau sa boikoetliso kapa o batla feela ho shebahala hantle ka ho sesa, ho ba le sepheo se arolelanoeng ke batho ba bangata ka lipakete tse tšeletseng tse pakiloeng.

Ho fumana lipakete tse tšeletseng ho hloka boitelo le ho sebetsa ka thata, empa ha ua tlameha ho otla sebaka sa boikoetliso matsatsi a supileng ka beke kapa ho ba setsebi sa boikoetliso ba 'mele ho etsa joalo.

Ho fapana le moo, liphetoho tse 'maloa lijong tsa hau le mokhoeng oa bophelo li ka lekana ho hlahisa litholoana tse tebileng le tse tšoarellang.

Mona ke mekhoa e 8 e bonolo ea ho fihlela li-pack tse tšeletseng kapele le ka polokeho.

1. Etsa Cardio e Eketsehileng

Cardio, eo hape e bitsoang boikoetliso ba 'mele, ke mofuta ofe kapa ofe oa boikoetliso o eketsang lebelo la pelo ea hau.

Ho kenyelletsa khafetsa Cardio mokhoeng oa hau oa bophelo ho ka u thusa ho chesa mafura a eketsehileng le ho potlakisa tsela ea hau ho ea liphuthehong tse tšeletseng tsa abs.

Boithuto bo bonts'a hore cardio e sebetsa haholo ha ho tluoa ho fokotsa mafura a mpeng, a ka thusang ho etsa hore mesifa ea mpa e bonahale.

Phuputso e le 'ngoe e nyane e bontšitse hore ho ikoetlisa ka pelo makhetlo a mararo ho isa ho a mane ka beke ho fokolitse mafura a mpa haholo ho banna ba 17 ().

Tlhahlobo e 'ngoe ea liphuputso tse 16 e fumane hore ha batho ba ikoetlisa haholo, ba felloa ke mafura a mangata ().

Leka ho kena bonyane metsotso e 20 ho isa ho e 40 ho isa boikoetliso bo matla ho etsa mesebetsi e matla ka letsatsi, kapa lipakeng tsa metsotso e 150-300 ka beke ().

Mesebetsi e kang ho matha, ho tsamaea, ho palama baesekele, ho sesa kapa ho kenella lipapaling tseo u li ratang ke litsela tse 'maloa feela tse bonolo tsa ho lekana pelo ea hau.

Boithuto bo bonts'a hore boikoetliso ba pelo bo ka fokotsa mafura a mpeng, a ka u thusang ho fumana li-pack tse tšeletseng. Tlhahlobo e le 'ngoe e fumane hore batho ba pelo e ngata ba entse joalo, ba lahlehetsoe ke mafura a mpa.

Koetlisa mesifa ea hao ea mpa

Rectus abdominis ke mesifa e telele e bolelele ba mpa ea hao.

Le ha e tsebahala haholo e le mesifa e hlahisang ponahalo ea liphutheloana tse tšeletseng, ho hlokahala hape bakeng sa ho hema, ho khohlela le ho its'olla mala.

Mesifa e meng ea mpa e kenyelletsa lits'oants'o tsa kahare le tsa kantle le tse fapohileng tsa mpa.

Ho sebelisa mesifa ena ke senotlolo sa ho eketsa mesifa le ho fihlella lipakete tse tšeletseng tsa abs.

Leha ho le joalo, hopola hore ho ikoetlisa ka mpeng ha ho bonolo ho fokotsa mafura a mpeng.

Mohlala, phuputso e 'ngoe e fumane hore ho ikoetlisa ka mpeng matsatsi a mahlano ka beke libeke tse tšeletseng ha ho na phello mafura a mpa ho basali ba 24 ().

Sebakeng seo, etsa bonnete ba hore u kopanya boikoetliso ba hau ba mpa le phepo e nepahetseng le cardio e tloaelehileng ho matlafatsa ho chesa mafura le ho eketsa litholoana.

Li-crunches tsa mpa, marokho le mapolanka ke tse ling tsa boikoetliso bo tsebahalang bo ka thusang ho matlafatsa mesifa ea hau ea mpeng le ho etsa ponahalo ea lipakete tse tšeletseng tsa abs.

Ho ikoetlisa ka mesifa e ka mpeng ho ka thusa ho eketsa mesifa ho fihlela li-pack tse tšeletseng. Koetlisa boikoetliso ba mpa ka phepo e nepahetseng le cardio ho ntlafatsa liphetho.

3. Eketsa ho ja ha protheine ea hau

Ho kenya lijo tsa protheine e phahameng ho ka thusa ho khothaletsa ho theola boima ba 'mele, ho loantša mafura a mpa le ho ts'ehetsa kholo ea mesifa tseleng ea hau ea lipakete tse tšeletseng.

Ho ea ka phuputso e 'ngoe, ho ja lijo tse nang le liprotheine tse phahameng ho thusitse ho eketsa maikutlo a botlalo le ho khothaletsa taolo ea takatso ea lijo ho banna ba 27 ba nang le boima bo feteletseng le botenya ().

Phuputso e 'ngoe e bontšitse hore batho ba ekelitseng protheine e kenang ka 15% feela ba fokotse lijo tseo ba li jang' me ba bona ho fokotseha ho hoholo boima ba 'mele le mafura a' mele ().

Ho ja protheine kamora ho ikoetlisa ho ka thusa ho lokisa le ho aha lisele tsa mesifa hape le ho thusa ho hlaphoheloa ha mesifa (,).

Hape, phuputso e 'ngoe e bile ea fumana hore lijo tse nang le protheine e phahameng li thusitse ho boloka metabolism le mesifa nakong ea boima ba' mele ().

Nama, likhoho, mahe, lijo tsa leoatleng, lihlahisoa tsa lebese, linaoa, linate le lipeo ke mehlala e 'maloa feela ea lijo tse nang le liprotheine tse ngata tseo u ka li kenyang lijong tsa hau.

Liprotheine li ka thusa ho fokotsa tšebeliso ea likhalori, hape le ho fokotsa boima ba 'mele le mafura. E ka thusa hape ho lokisa le ho aha lisele tsa mesifa le ho boloka boima ba mesifa nakong ea boima ba 'mele.

4. Leka koetliso e phahameng ea nako e phahameng

Koetliso ea nako e phahameng ea matla, kapa HIIT, ke mofuta oa boikoetliso o kenyelletsang ho fapanyetsana pakeng tsa ho phatloha ho matla ha tšebetso le linako tse khutšoane tsa ho hlaphoheloa. HIIT e boloka lebelo la pelo ea hau le ho eketsa mafura.

Ho eketsa HIIT ts'ebetsong ea hau ho ka eketsa tahlehelo ea boima ba 'mele' me ho nolofalletse ho fumana li-pack tse tšeletseng.

Phuputso e 'ngoe e bontšitse hore bahlankana ba entseng koetliso ea HIIT metsotso e 20 makhetlo a mararo ka beke ba lahlehetsoe ke liponto tse 4.4 (2 kg) mme ba bona 17% ea mafura a mpa nakong ea libeke tse 12 ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e fumane hore basali ba 17 ba entseng HIIT habeli ka beke bakeng sa libeke tse 16 ba na le phokotso ea 8% ho mafura a mpa ().

E 'ngoe ea litsela tse bonolo ka ho fetesisa tsa ho leka HIIT hae ke ho chencha pakeng tsa ho tsamaea le ho matha ka metsotsoana e 20-30 ka nako.

U ka leka ho chenchana pakeng tsa boitlhakiso bo matla joalo ka ho qhomela jacks, ho hloa lithaba le li-burpees ka khefu e khuts'oane lipakeng.

Koetliso e phahameng ea nako e phahameng e ka thusa ho eketsa ho chesa mafura mme e ka ba molemo haholo ho fokotsa mafura a mpeng le ho fihlella lipakete tse tšeletseng tsa abs.

5. Lula U le Metsi

Metsi a bohlokoa haholo bakeng sa likarolo tsohle tsa bophelo bo botle. E bapala karolo e ngoe le e ngoe ho tloha ho tloseng litšila ho isa ho taolo ea mocheso.

Ho lula u na le metsi a mangata ho ka thusa ho theola metabolism ea hau, ho chesa mafura a mang a mpa le ho etsa hore ho be bonolo ho fumana li-pack tse tšeletseng tsa abs.

Ebile, phuputso e 'ngoe e fumane hore ho noa limililitha tse 500 tsa metsi ka nakoana ho eketsa tšebeliso ea matla ka 24% ho fihlela metsotso e 60 kamora ho ja ().

Phuputso e 'ngoe e bonts'a hore metsi a nooang le ona a ka fokotsa takatso ea hau ea lijo le ho eketsa boima ba' mele.

Phuputso e 'ngoe e entsoeng le batho ba baholo ba lilemo tse mahareng le ba baholo ba 48 e fumane hore batho ba noang metsi pele ho lijo ka' ngoe ba theotse boima ba 44% ho feta nako ea libeke tse 12 ho feta ba neng ba sa ().

Litlhoko tsa metsi li ka fapana ho latela lintlha tse fapaneng, ho kenyeletsoa lilemo, boima ba 'mele le boemo ba tšebetso.

Leha ho le joalo, lipatlisiso tse ngata li khothaletsa ho noa lilithara tse ka bang 1-2 tsa metsi ka letsatsi ho lula u e-na le metsi a mangata.

Liphuputso li bonts'a hore metsi a nooang a ka eketsa metabolism ka nakoana, a fokotsa takatso ea lijo le ho eketsa boima ba 'mele ho u thusa ho theola mafura a manganga a mpa.

6. Khaotsa ho ja Lijo tse sebetsitsoeng

Lijo tse ntlafalitsoeng haholo tse kang li-chips, li-cookies, li-crackers le lijo tse bonolo hangata li na le likhalori tse ngata, carbs, mafura le sodium.

Eseng hoo feela, lijo tsena hangata li na le limatlafatsi tse tlase tse kang fiber, protheine, livithamini le liminerale.

Ho kopanya lijo tse se nang phepo tse se nang phepo tse tsoang lijong tsa hau le ho li fapanya bakeng sa lijo tse felletseng ho ka eketsa ho theola boima ba 'mele, ho fokotsa mafura a mpeng le ho u thusa ho fihlela li-pack tse tšeletseng tsa abs.

Lebaka ke hore ho nka matla a mangata ho sila lijo tse felletseng tse nang le protheine le fiber, tse ka chesang likhalori tse ngata le ho boloka metabolism ea hau e phahame ().

Limatlafatsi lijong tse felletseng, joalo ka protheine le fiber, le tsona li u boloka u ikutloa u le matla ho thibela litakatso le ho thusa ho theola boima ba 'mele (,).

Litholoana, meroho, lijo-thollo le linaoa ke mefuta e meng e nang le phepo bakeng sa lintho tse fumanehang esale pele tse kang lijo tse hoammeng, thepa e besitsoeng le lijo tse bobebe tse letsoai.

Lijo tse entsoeng li na le lik'hilojule tse ngata, carbs, mafura le sodium. Lijo tsena li hloka matla a fokolang ho cheka hape li haelloa ke limatlafatsi tsa bohlokoa joalo ka protheine le fiber tse ka thusang ho theola boima ba 'mele.

7. Khaola morao ho Carbs e Hloekisitsoeng

Ho fokotsa tšebeliso ea hau ea lik'habohaedreite tse ntlafalitsoeng ho ka u thusa ho lahleheloa ke mafura a mangata le ho fumana lipakete tse tšeletseng tsa abs.

Li-carb tse ntlafalitsoeng li lahleheloa ke livithamini, liminerale le fiber tse ngata nakong ea ts'ebetso, e hlahisang sehlahisoa sa ho qetela se nang le boleng bo tlase ba phepo.

Ho ja li-carb tse ngata tse ntlafalitsoeng ho ka baka li-spikes le likotsi maemong a tsoekere ea mali, tse ka lebisang ho tlala tlala le ho ja lijo ().

Ho ja lijo-thollo tse ngata, ka lehlakoreng le leng, ho hokahantsoe le sekhahla se fokotsehileng sa letheka le boima bo tlase ba mmele ().

Ebile, phuputso e 'ngoe e fumane hore batho ba jang lijo-thollo tse ngata tse hloekisitsoeng ba ne ba tloaetse ho ba le mafura a mangata a mpeng ha a bapisoa le a neng a ja lijo-thollo tse ngata ().

Tlosa li-carb tse ntlafalitsoeng lijong tse kang li-pastry, pastas le lijo tse sebelisitsoeng 'me ho fapana le moo u natefeloe ke lijo-thollo tse kang raese e sootho, harese, bulgur le motsoala ho thusa ho ts'epa le ho chesa mafura a mpeng.

Li-carb tse hloekisitsoeng li na le limatlafatsi tse fokolang 'me li ka eketsa tlala. Ho ja lijo-thollo tse ngata tse ntlafalitsoeng ho hokahantsoe le mafura a mpeng a eketsehileng.

8. Tlatsa fiber

Ho eketsa lijo tse nang le fiber e ngata lijong tsa hau ke e 'ngoe ea mekhoa e bonolo ea ho eketsa tahlehelo ea boima ba' mele le ho fihlela li-abs tsa lipakete tse tšeletseng.

Faeba e qhibilihang e tsamaea ka mpeng e sa koaeloang ka maleng 'me e ka thusa ho fokotsa ho tsoa ha mpa ho etsa hore u ikutloe u tletse ho feta ().

Ebile, tlhahlobo e le 'ngoe e fumane hore ho eketseha ha fiber e kenang ka ligrama tse 14 ka letsatsi ho hokahantsoe le ho fokotseha ha 10% ea khalori e jang le liponto tsa 4.2 (1.9 kg) tsa boima ba' mele ().

Phuputso e bonts'a hore ho fumana fiber e lekaneng lijong tsa hau le hona ho ka thibela boima ba 'mele le ho bokella mafura.

Phuputso e 'ngoe e bontšitse hore bakeng sa keketseho e' ngoe le e 'ngoe ea ligrama tse 10 tsa fiber e qhibilihang e nkiloeng letsatsi le letsatsi, bankakarolo ba lahlile 3.7% ea mafura a mpeng ho feta lilemo tse hlano ntle le ho etsa liphetoho tse ling mabapi le lijo kapa boikoetliso ().

Litholoana, meroho, lijo-thollo, linate le lipeo ke lijo tse 'maloa tse phetseng hantle, tse nang le fiber tse ngata tseo u ka li kenyang lijong tsa hau ho thusa ho chesa mafura a mpeng.

Ho ja fiber ho ka u thusa hore u lule u khotsofetse ebile ho ka u thusa ho itšireletsa khahlanong le boima ba 'mele le ho bokella mafura.

Ntlha ea Bohlokoa

Ho na le ho hongata haholo ho fumana li-abs tsa lipakete tse tšeletseng ho feta ho etsa li-crunche kapa mapolanka a 'maloa letsatsi ka leng.

Sebakeng seo, ho hloka ho latela phepo e nepahetseng le ho boloka bophelo bo mafolofolo ho thusa ho fihlela sepheo sa hau.

Ho etsa li-switch tse 'maloa tse bonolo ts'ebetsong ea hau ea letsatsi le letsatsi ho ka u fa li-pack tse tšeletseng le ho ntlafatsa bophelo ba hau ka nako e le ngoe.

3 Maikutlo a Tsamaea ho Matlafatsa Abs