Na Boikoetliso ba Ab bo U Thusa ho Chesa Mafura a Belly?

Litaba

• Mesifa ea mpa ke eng?
• Hona le Mefuta e 'Meli ea Mafura a ka Mpeng
• Mafura a ka tlasa letlalo
• Mafura a Visceral
• Ho ba le Matla, Mosifa Abs ha hoa lekana
• Na boikoetliso ba Ab bo Chesa Mafura a Belly?
• Phokotso ea Spot e kanna ea se sebetse hantle
• Leha ho le joalo, Lithuto tse ling ha li lumellane
• Boikoetliso bo Molemohali Bakeng sa Tahlehelo ea Mafura
• Ke Lintho Life Tseo U Lokelang ho li Etsa?
• Ho kopanya mefuta e mengata ea boikoetliso ho ka sebetsa
• Ho Fetola Lijo Tsa Hau Ke Senotlolo sa ho Lahleheloa ke Mafura a 'Mele
• Mokhoa oa ho Lahleheloa ke Mafura ka Sebele
• 3 susumelletsa ho Matlafatsa Abs

Matšoao a hlalosoang a mpa kapa "abs" a fetohile letšoao la ho phela hantle 'meleng le bophelo bo botle.

Ka lebaka lena, inthanete e tletse tlhaiso-leseling mabapi le hore na u ka fihlela lipakete tse tšeletseng joang.

Tse ngata tsa litlhahiso tsena li kenyelletsa boikoetliso le lisebelisoa tse shebileng mesifa ea ab.

Mekhoa ena eo ho thoeng e susumetsa abs ea hau ho chesa mafura a mpeng.

Leha ho le joalo, ha li sebetse joalo ka ha ba bang ba rona ba ka nahana.

Sengoloa sena se hlalosa tsohle tseo u hlokang ho li tseba ka boikoetliso ba ab le mafura a mpeng.

Mesifa ea mpa ke eng?

Matšoao a mpa a thusa ho tsitsisa mokokotlo oa hau.

Li boetse li thusa ho phefumoloha ha hao, li lumella ho sisinyeha, li sireletsa litho tsa kahare 'me li ikarabella ho tšehetso ea ka morao le tekano.

Ho na le mesifa e mene e ka mpeng:

• Rectus abdominis.
• Metso ea ka mpeng.
• Oblique ea kantle.
• Ka hare oblique.

Ho bohlokoa ho boloka matla mesifa ena kaofela.

Matšoao a matla a mpa a ka thusa ho ntlafatsa maemo le botsitso. Li ka thusa ho fokotsa bohloko ba morao le ho eketsa ho tenyetseha (1,,,).

Matšoao a mpa a lumella ho sisinyeha le ho fana ka botsitso, tšehetso le teka-tekano. Str abs e ka thibela bohloko ba morao le mathata a mang.

Hona le Mefuta e 'Meli ea Mafura a ka Mpeng

Mafura a mpeng a feteletseng, kapa mafura a mpeng, a amahanngoa le kotsi e kholo ea ts'oaetso ea insulin, mofuta oa 2 lefu la tsoekere le lefu la pelo ().

Botenya ba mpa ke e 'ngoe ea lisosa tsa mantlha tsa metabolic syndrome (,).

Leha ho le joalo, ha se mafura 'ohle a mpeng a entsoeng a lekana. Ho na le mefuta e 'meli - mafura a kenang ka tlasa letlalo le mafura a visceral.

Mafura a ka tlasa letlalo

Ona ke mofuta oa mafura ao u ka a phunyang. E fumaneha ka tlasa letlalo, lipakeng tsa letlalo le mesifa ea hau.

Mafura a ka tlasa letlalo ha a amane ka kotloloho le kotsi ea ts'oaetso. Ka bongata bo itekanetseng, e ke ke ea eketsa menyetla ea hau ea mafu hampe (, 9).

Mafura a Visceral

Mofuta ona oa mafura o ka mpeng ea mpa ho potoloha litho tsa hau tsa ka hare.

E hokahane le lefu la ts'oaetso le maemo a bophelo bo botle a mofuta oa 2 lefu la tsoekere le lefu la pelo (, 9,).

Mafura a visceral a sebetsa ka lihormone. E hlahisa metsoako e susumetsang lits'ebetso tse 'maloa tse amanang le mafu' meleng oa motho ().

Ho na le mefuta e 'meli ea mafura a mpeng - subcutaneous le visceral. Mafura a visceral a ntša lihormone tse amanang le mafu.

Ho ba le Matla, Mosifa Abs ha hoa lekana

Ho ikoetlisa ka mesifa ea mpa ho tla li matlafatsa.

Leha ho le joalo, ho sotha, ho sosobana le ho khumama ka lehlakore ho ke ke ha etsa hore mesifa ea hau ea mpa e bonahale haeba e koahetsoe ke lera le letenya la mafura.

Ha e le teng ka bongata, mafura a ka tlasa letlalo a tla u thibela ho bona mesifa ea mpa.

E le hore u hlalose abs kapa pakete e tšeletseng, u hloka ho tlosa mafura a tsoang ka mpeng.

Ho ikoetlisa ha hau ho tla ba thusa ho ba matla le ho ba mesifa. Leha ho le joalo, u ke ke ua khona ho li bona haeba li koahetsoe ke mafura a ka tlasa letlalo.

Na boikoetliso ba Ab bo Chesa Mafura a Belly?

Batho ba bangata ba ikoetlisa ka lebaka la ho batla ho theola mafura a mpeng.

Leha ho le joalo, bopaki bo fana ka maikutlo a hore boikoetliso bo reretsoeng ha bo sebetse hantle.

Phokotso ea Spot e kanna ea se sebetse hantle

Poleloana "phokotso ea letheba" e bolela mohopolo o fosahetseng oa hore o ka lahleheloa ke mafura sebakeng se le seng ka ho ikoetlisa karolo eo ea 'mele oa hau. Ke 'nete hore boikoetliso ba ho ikoetlisa bo tla etsa hore u "utloe ho chesa" ha mesifa e hola le ho matlafala. Leha ho le joalo, lithuto li bontša hore li ke ke tsa u thusa ho felisa mafura a mpeng.

Phuputso e 'ngoe e ile ea latela batho ba 24 ba ikoetlisitseng matsatsi a 5 ka beke libeke tse 6. Koetliso ena feela ha ea ka ea fokotsa mafura a mpa ().

Phuputso e 'ngoe e lekile litlamorao tsa lenaneo la matsatsi a 27 la ho lula. E fumane hore boholo ba lisele tsa mafura kapa botenya ba mafura a mpeng ha bo fokotsehe (13).

Sena ha se nnete feela bakeng sa sebaka sa mpa. E sebetsa likarolong tsohle tsa 'mele.

Mohlala, phuputso e 'ngoe e kopile barupeluoa ho qeta libeke tse 12 tsa koetliso ea boithuto, ba sebelisa feela letsoho la bona le sa laoleheng.

Ba ile ba metha mafura a tlasa letlalo pele le kamora lenaneo mme ba fumana hore barupeluoa ba lahlehetsoe ke mafura ho pholletsa le 'mele ea bona, eseng matsohong a bona a koetlisitsoeng ().

Liphuputso tse ling tse 'maloa li bontšitse sephetho se tšoanang (,,,).

Leha ho le joalo, Lithuto tse ling ha li lumellane

Boithuto bo bong bo bonahala bo hanana le liphetho tse boletsoeng kaholimo.

Phuputso e 'ngoe e ile ea leka hore na phokotso ea letheba e fokotse mafura a letsoho a tlase. E fumane hore boikoetliso sebakeng se itseng sa letsoho bo fokotsa mafura sebakeng seo ().

Phuputso e 'ngoe e hlahlobile hore na mafura a ka tlasa letlalo a bohlokoa. E ne e bapisa mafura a 'mele ntle le mesifa e sebetsang le mafura a haufi le mesifa ea phomolo.

Ho khahlisang ke hore, ho sa tsotelehe boikoetliso bo matla hakae, phallo ea mali le ho senyeha ha mafura li ne li phahame ka mafura a ka tlasa letlalo a neng a le haufi le mesifa e mafolofolo.

Leha ho le joalo, mekhoa kapa mekhoa ea ho lekanya e sebelisitsoeng lithutong tsena e kanna ea ba lebaka la liphetho tse hanyetsanang.

Bopaki bo tsoakane, empa lithuto tse ngata li bontšitse hore ho koetlisa karolo e le 'ngoe ea' mele oa hau ho ke ke ha u thusa ho chesa mafura sebakeng seo. Boithuto bo boetse bo bonts'a hore boikoetliso ba boinotšing ha bo na tšusumetso ho mafura a ka mpeng.

Boikoetliso bo Molemohali Bakeng sa Tahlehelo ea Mafura

Lebaka le leng leo ka lona tahlehelo ea mafura e lebisitsoeng e sa sebetseng ke hobane lisele tsa mesifa li ke ke tsa sebelisa mafura a liseleng tsa mafura ka kotloloho.

Boima ba mafura bo hloka ho senoloa pele bo ka kena maling. Mafura ana a ka tsoa kae kapa kae 'meleng, eseng feela ho tsoa' meleng o ntse o sebelisoa.

Ntle le moo, ho etsa li-sit-up le crunches ha ho sebetse haholo bakeng sa ho chesa likhalori.

Ke Lintho Life Tseo U Lokelang ho li Etsa?

Kamehla, boikoetliso ba 'mele o tla potlakisa metabolism ea hau le ho chesa likhalori le mafura. Boikoetliso ba Aerobic (cardio) le bona bo ka sebetsa hantle ho shebiseng mafura a mpeng a visceral ().

Matla le ona a phetha karolo. Boikoetliso bo itekanetseng kapa bo phahameng bo ka fokotsa boima ba mafura a mpeng, ha bo bapisoa le boikoetliso bo matla ba 'mele kapa boikoetliso ba matla (,).

Ntle le moo, o hloka ho ikoetlisa khafetsa haeba o batla ho fihlela litholoana tse kholo ().

Mohlala, etsa cardio e matla ka mokhoa o itekanetseng metsotso e 30, matsatsi a mahlano ka beke, kapa cardio e matla haholo metsotso e 20, matsatsi a mararo ka beke ().

Liphetoho tsa mesifa tse etsahalang ka lebaka la boikoetliso le tsona li khothaletsa tahlehelo ea mafura. Ka mantsoe a mang, ha mesifa e eketseha, o tla chesa mafura a mangata.

Ho kopanya mefuta e mengata ea boikoetliso ho ka sebetsa

Boikoetliso bo matla ba nakoana (HIIE) ke mokhoa o mong o bontšitsoeng ho fokotsa mafura a 'mele ka nepo ho feta boikoetliso bo tloaelehileng ba ho ikoetlisa (,,,).

HIIE ke mofuta oa koetliso ea nako e kopantseng linako tse khutšoane tsa boikoetliso bo matla bo lateloang ke linako tsa ho hlaphoheloa nako e teletsana empa e se matla.

Likarolo tsa HIIE tse etsang hore e atlehe li kenyelletsa khatello ea takatso ea lijo le ho chesa mafura a mangata nakong ea boikoetliso le kamora 'mele ().

Ho feta moo, ho kopanya koetliso ea ho hanyetsa le boikoetliso ba aerobic ho bonts'itsoe hore ho sebetsa hantle ho feta boikoetliso ba boikoetliso bo le bong (,).

Le ha o sa batle ho etsa HIIE kapa koetliso ea ho itoanela, lithuto li bontšitse hore ho tsamaea kapele feela ho ka fokotsa mafura a ka mpeng le mafura a 'mele kaofela,,

Koetliso ea Aerobic le HIIE li chesa likhalori mme li potlakisa metabolism ea hau. Ho kopanya boikoetliso ba ho ikoetlisa le ho ikoetlisa ho bonahala ho sebetsa haholo.

Ho Fetola Lijo Tsa Hau Ke Senotlolo sa ho Lahleheloa ke Mafura a 'Mele

Mohlomong u kile ua utloa polelo e reng, “Abs e entsoe ka kichineng, eseng jimi. ” Ho na le 'nete ka sena, kaha phepo e nepahetseng e bohlokoa haeba u batla ho lahleheloa ke mafura a' mele.

Qalong, fokotsa lijo tsa hau tse sebelisitsoeng. Hangata tsena li tletse tsoekere le sirapo ea poone e phahameng ea fructose.

Ho ja tsoekere e ngata haholo ho ka baka boima ba 'mele le ho eketsa menyetla ea mafu a ts'oaetso (,).

Sebakeng seo, tsepamisa maikutlo ho sebelisa liprotheine tse ngata. Lijo tse nang le liprotheine tse phahameng li hokahantsoe le maikutlo a maholo a botlalo a ka fetolelang ho theola ho kena ha khalori.

Phuputso ea banna ba nonneng haholo le ba nonneng e bontšitse hore ha protheine e etsa 25% ea khalori ea bona, taolo ea takatso ea maikutlo le maikutlo a botlalo li eketsehile ka 60% ().

Ho feta moo, ho ja protheine e ka bang 25-30% ea lik'halori tsa hau tsa letsatsi le letsatsi ho ka eketsa metabolism ea hau ka li-calories tse 100 ka letsatsi (,,).

Ho eketsa ts'ebetso ea hau ea fiber ke leano le leng le letle la ho theola boima ba 'mele. Meroho e nang le fiber e ngata haholo e bontšitsoe ho thusa ho theola boima ba 'mele. Li ka eketsa maikutlo a botlalo le ho fokotsa ho ja khalori ha nako e ntse e feta (39,,).

Taolo ea karolo ke sesebelisoa se seng se sebetsang, kaha ho lekanyetsa phepelo ea hau ea lijo ho bonts'itsoe ho thusa ho baka boima ba 'mele (,).

Ha o ja lijo tse felletseng, fiber e ngata, liprotheine tse ngata mme o laola likarolo tsa hau, o na le monyetla oa ho fokotsa likhalori.

Ho fihlela khaello ea khalori ea nako e telele ho bohlokoa bakeng sa ho theola boima ba 'mele le mafura a mpeng.

Liphuputso li bonts'a hore batho ba ka lahleheloa ke mafura a mpeng ka boikoetliso bo itekanetseng kapa bo matla ba ho ikoetlisa, ha feela ba boloka khaello ea khalori (,).

Phepo e nepahetseng e bohlokoa bakeng sa ho lahleheloa ke mafura a mpeng. Ja lijo tse seng kae tse ntlafalitsoeng, shebella likarolo tsa hau 'me u je liprotheine le fiber tse ngata.

Mokhoa oa ho Lahleheloa ke Mafura ka Sebele

Bopaki bo bonts'a hore o ka se lahleheloe ke mafura a mpeng ka ho ikoetlisa u le mong.

Bakeng sa tahlehelo ea mafura a mmele kaofela, sebelisa koetliso e kopaneng ea boikoetliso le boikoetliso, joalo ka ho phahamisa litšepe.

Ntle le moo, ja phepo e nepahetseng ka liprotheine tse ngata, faeba le taolo ea likarolo - tseo kaofela li netefalitsoeng hore li thusa ho fokotsa mafura a 'mele.

Mekhoa ena e tla u thusa ho chesa likhalori, ho potlakisa metabolism ea hau le ho etsa hore u lahleheloe ke mafura. Qetellong sena se tla baka tahlehelo ea mafura a mpeng mme se u fe mala a boreleli.

3 susumelletsa ho Matlafatsa Abs