Liphesente tsa 'mele oa' mele bakeng sa Abs: Nomoro ea boloi ke eng?

Litaba

• Peresente ea mafura a 'mele
• Karolo ea 5 ho isa ho 9 lekholong
• Karolo ea 10 ho isa ho 14 lekholong
• Karolo ea 15 ho isa ho 19 lekholong
• Karolo ea 20 ho isa ho 24 lekholong
• Karolo ea 25 ho isa ho 29 lekholong
• Karolo ea 30 ho isa ho 34 lekholong
• Karolo ea 35 ho isa ho 39 lekholong
• Peresente ea mafura a mmele oa basali
• Karolo ea 5 ho isa ho 9 lekholong
• Karolo ea 10 ho isa ho 14 lekholong
• Karolo ea 15 ho isa ho 19 lekholong
• Karolo ea 20 ho isa ho 24 lekholong
• Karolo ea 25 ho isa ho 29 lekholong
• Karolo ea 30 ho isa ho 34 lekholong
• Karolo ea 35 ho isa ho 39 lekholong
• Palo ea mafura a 'mele e lekantsoe joang
• Ntlha ea bohlokoa

Linnete tsa mafura a 'mele

Lihlopheng tsa boikoetliso, batho ba qoqa letsatsi le letsatsi ka mokhoa oa ho fokotsa mafura a 'mele oa hau le ho fumana lipakete tse tšeletseng tsa abs. Empa ho thoe'ng ka motho ea tloaelehileng? Haeba u batla tlhaiso-leseling mabapi le hore na kabo ea mafura le 'mele e ama tsela eo mesifa ea hau e bonahalang ka eona, re u koahetse.

Empa pele re bua ka liperesente tse itseng tsa mafura a 'mele, ho bohlokoa ho hlalosa mafura a' mele. Ho ea ka Elliott Upton, mokoetlisi ea phahameng ho Ultimate Performance, mafura a 'mele, kapa lisele tsa adipose, ke karolo e tloaelehileng ea' mele o mong le o mong oa motho.

O re: "Haholo-holo e sebeletsa ho boloka le ho fana ka matla bakeng sa lits'ebetso tsa ts'ebetso ea ts'ebetso bakeng sa ntho e ngoe le e ngoe ho tloha ha pelo ea hau e otla ho isa maotong a hau."

Upton o re ho na le mefuta e fapaneng ea mafura, ho kenyeletsoa mafura a sootho, mafura a beige, mafura a masoeu, mafura a visceral le mafura a ka tlasa letlalo. Mofuta oa mafura a lutseng holim 'a' mele ke mafura a 'mele; ke mafura ao u a bonang ka seiponeng.

Mona, re feta liperesente tsa mafura a 'mele ho tloha tlase ho isa pheletsong e phahameng, ho bonts'a boemo boo o bo hlokang bakeng sa abs e bonahalang.

Peresente ea mafura a 'mele

Karolo ea 5 ho isa ho 9 lekholong

Ho ba le mafura a 'mele qetellong ena ea sekala ho u beha maemong a phahameng a lefutso, kapa tlholisano ea bohahi ba' mele, ho bolela Upton. O re: "Sena ke mafura a 'mele a bohlokoa a sieang a lekaneng hore u phele."

Ho feta moo, o re mafura a 'mele a liperesente tsa 5 a thata haholo ho theohela ho ona, ho thata ho sebetsana le ona, ebile ha a na thuso ho' mele. Oa eketsa: "Ka pono u ke ke ua bona feela mesifa e meng le e meng 'meleng oa hau, empa hape u ka bona le likhoele tsa' mele ka 'ngoe likarolong tse ling."

Haeba u le haufi le liperesente tse 9, u ntse u tla ba mosesane 'me u be le pakete e tšeletseng e bonahalang.

Karolo ea 10 ho isa ho 14 lekholong

Mofuta ona oa mafura a 'mele o ntse o le mosesane, ho bolelang hore abs ea hau e tla bonahala. Empa e boetse e nkoa e phetse hantle 'me e fumaneha habonolo ho feta mefuta ea 5 ho ea ho 9 lekholong.

Mokoetlisi ea netefalitsoeng Steve Washuta o re litlhaloso tse kaholimo ho mpa le tse ling tsa kantle li ntse li ka bonoa, empa tlhaloso e nyane mme halofo e tlase ea mpa ha e hlalosoe.

Karolo ea 15 ho isa ho 19 lekholong

Le ha ho ntse ho nkuoa ho phetse hantle, ha ho na monyetla oa hore u bone litlhaloso tse ngata tsa mesifa maemong ana. Ebile, Upton e re ha ho na monyetla oa hore u bone tlhaloso ea ab liperesente tsena.

Karolo ea 20 ho isa ho 24 lekholong

Ha u otla karolo ea 20 ho isa ho 24 lekholong ea mafura a 'mele, ho na le monyetla o motle oa hore u be bonolo ho potoloha bohareng. Sena se bolela hore abs ea hau e ke ke ea bonahala. Upton e bitsa sena qetello e phahameng ea "karolelano" bakeng sa banna.

Karolo ea 25 ho isa ho 29 lekholong

Mofuteng ona oa mafura a 'mele, u ke ke ua bona abs ea hau ho hang. Bakeng sa banna, boemo bona bo nkuoa bo le bobebe. Upton o re aesthetics ha ea lokela ho ba taba ea hau e kholo. Ho fapana le moo, o hloka ho tsepamisa mohopolo ho etseng liqeto tsa bophelo tse tla u thusa ho khutlela mafura a 'mele a phetseng hantle.

Karolo ea 30 ho isa ho 34 lekholong

Ha o fihla boemong bona ba mafura a 'mele, ho ka hlokahala ho kenella ka ntle. Sena ha se nkoe e le mafura a 'mele a amohelehang kapa a phetseng hantle bakeng sa monna,' me u ke ke ua bona tlhaloso ea mesifa 'meleng oa hau.

Karolo ea 35 ho isa ho 39 lekholong

Ena ke letšoao la tlhokomeliso bakeng sa mathata a bophelo bo botle. Upton o re mafura a 'meleng ona a etsa hore u be moemeli ea ka sehloohong oa lefu la tsoekere mme au beha kotsing e phahameng ea lefu la pelo ho ea tlase.

Peresente ea mafura a mmele oa basali

Karolo ea 5 ho isa ho 9 lekholong

Ena ke karolo e tlase haholo, e ka bang kotsi, ea mafura a 'mele bakeng sa basali. Ha a re mafura a 'mele ho isa ho a leshome ho isa ho a leshome a bohlokoa bophelong. Na abs ea hau e tla bonahala? Ho joalo. Leha ho le joalo, ho laola boemo bona ba ho sekama ho ka beha bophelo ba hau bo botle kotsing.

Karolo ea 10 ho isa ho 14 lekholong

Haeba u ikemiselitse ho fumana mafura a 'mele a tlase, sena se batla se le tlase kamoo u ka batlang. Upton o re: "Sena se ne se ka fella ka hore ho be le sebapali sa lipapali se matla haholo, se nang le litlhaloso tse ntle tsa mesifa le abs e bonahalang haeba botenya ba mesifa ea mpa bo le teng."

Karolo ea 15 ho isa ho 19 lekholong

Basali ba boemong bona hangata ba na le sebopeho sa baatlelete, ba nang le sebopeho se setle le mafura a fokolang haholo a mmele. Washuta o re tlhaloso e ka tlase ho abs e tlase e qala ho nyamela, empa ho ntse ho na le tlhaloso e fapaneng ea ab lipakeng. Haeba ona ke boemo boo u bo habileng, o tla hloka ho latela mokhoa o thata oa ho ja le moralo oa boikoetliso.

Karolo ea 20 ho isa ho 24 lekholong

Sena se nkoa se le tlase ho isa boemong bo tlase ba mafura a 'mele. Tlhaloso ea mesifa mothating ona e ke ke ea loka, ho hlalosa Upton, empa li-curve tsa hau tsa tlhaho li tla ba karolo ea 'mele oa hau haholo.

"Litaba tsa bophelo bo botle ha lia lokela ho tšoenyeha ho basali ba bangata mona, empa boikoetliso bo akaretsang bo tla eletsoa ho boloka ho ruruha le kotsi ea mafu li le tlase le ho aha mafura a visceral," oa eketsa.

Karolo ea 25 ho isa ho 29 lekholong

Ha u fihla liperesente tse 25, 'mele oa hau o ka qala ho shebahala o le bobebe. Ho ea ka Upton, o ntse o na le mokhoa o fokolang haholo oa mafura a mangata, empa tlhaloso ea hau e kanna ea ba nyane.

Upton o re sena se lehlakoreng le phahameng la se nkoang e le "karolelano," ho latela litekanyetso tse ngata tsa bongaka, mme leha e se mpe, e kanna ea ba sesosa sa tlhokomelo le ho fetola maemo a ts'ebetso ea hau le ho ithuta ka phepo e nepahetseng.

Karolo ea 30 ho isa ho 34 lekholong

Mefuta ena ea mafura a 'mele e bontša hore u habile botenya. U ke ke ua ba le mesifa ea mpa e bonahalang boemong bona, 'me u kanna oa se ke oa ikutloa o le motle.

Karolo ea 35 ho isa ho 39 lekholong

Ena ke folakha e khubelu bakeng sa ho kenella ha boima ba 'mele. Joalo ka banna ba mofuta ona, Upton o re liperesente tsa mafura a 'mele tse 35 kapa ho feta li u etsa mokhethoa ea ka sehloohong oa lefu la tsoekere, mme o na le kotsi e phahameng ea lefu la pelo nakong e tlang.

Palo ea mafura a 'mele e lekantsoe joang

Ho na le litsela tse 'maloa tseo u ka lekanyang mafura a' mele oa hau ka tsona. Litsela tse tloaelehileng haholo tsa ho metha mafura a 'mele ke:

• Basebelisi ba letlalo. Lisebelisoa tsena li lekanya botenya ba mafura a hau libakeng tse fapaneng tsa 'mele.
• Litekanyo tsa selikalikoe sa 'mele. Sena se kenyelletsa ho metha selikalikoe sa likarolo tse fapaneng tsa 'mele, ho kenyelletsa letheka, matsoho le maoto.
• Matla a kopaneng a X-ray absorptiometry (DXA). Mokhoa ona o sebelisa li-X-ray tse peli ho hakanya hore na 'mele oa hao o entsoe joang.
• Boima ba Hydrostatic. Ona ke mofuta oa boima ba 'mele o ka tlas'a metsi bo lekanyang sebopeho sa' mele ho ipapisitse le letsoalo la 'mele oa hau.
• Tlhabollo ea moea (Bod Pod). Joalo ka mofuta oa metsi o boletsoeng kaholimo, mokhoa ona o bala sebopeho sa 'mele le bongata ba ona o sebelisa moea.
• Tlhahlobo ea impedance ea bioelectrical impedance (BIA). Sesebelisoa sena se romela maqhubu a motlakase 'meleng oa hau ho tseba hore na mafura a bokae le hore na mesifa e bokae.
• Bioimpedance spectroscopy (BIS). Sesebelisoa sena se sebelisa maqhubu a motlakase hape, empa ka mahlale a fapaneng le lipalo ho lekanya mafura a 'mele.
• Myography ea motlakase ea motlakase (EIM). Joalo ka BIA le BIS, sesebelisoa sena se boetse se romella maqhubu a motlakase ka 'mele, empa libakeng tse nyane.
• Li-scanner tsa 'mele tsa 3-D. Lisebelisoa tsena tsa ho nka litšoantšo li sebelisa li-infrared sensors ho etsa mofuta oa 'mele oa hau. Joale equation e hakanya liperesente tsa mafura a 'mele ho ipapisitse le sebopeho sa hau.
• Mefuta e mengata ea likarolo. Mokhoa ona o sebelisa mekhoa e 'maloa e kaholimo ho arola' mele likarolo tse 'maloa ho bala liperesente tsa mafura a' mele sebakeng ka seng.

Bongata ba mekhoa ena e hloka setsebi se koetlisitsoeng sa boikoetliso ho nka litekanyo, empa ho na le mekhoa e 'maloa eo u ka lekolang mafura a' mele oa hau hae. Litekanyo tsa selikalikoe sa 'mele le impedance ea bioelectrical, e fumanehang sekaleng se itseng, ke mekhoa eo u ka e etsang u le mong.

Ntlha ea bohlokoa

Mokhoa o fapaneng oo 'mele o sheba liperesente tse fapaneng tsa mafura a' mele o fapana haholo. Empa mekhahlelo ena e ka sebetsa e le tataiso e akaretsang ha u leka ho utloisisa hore na mekhahlelo e itseng ea ho otloloha e shebahala joang ha ho tluoa ho tlhaloso ea mesifa.