Morero oa ho ikoetlisa kamora 'bokhachane ho aha bocha bo matla

Litaba

• Ntlha ea pele, fumana lebelo la hau le chesang.
• Ebe u pheta ho fihlela abs ea hau e tebileng.
• 5 Mpa ka Mor'a Lesea E ea Ho Leka
• Tlhahlobo bakeng sa

Ho na le lintho tseo u li hloloheloang kamora ho ba le bana. Michele Olson, Ph.D., moprofesa ea tlatselletsang oa mahlale a lipapali Huntingdon College, Alabama, ea entseng liphuputso tse ngata mabapi le ho koetlisa mesifa ea mantlha ea Alabama, o re: "Empa fit abs ha se ntho eo u lokelang ho e bua hantle."

Na abs ea hau e tla fokola ha qalong u tsoa libeke tse 40 tsa bokhachane? "Ho joalo," ho bolela Olson, "hobane ba phahamisitsoe haholo." Empa li ke ke tsa otlolloa ka mokhoa o hlakileng joalo ka Spanx ea selemo se fetileng. Ha e le hantle ke lesela le kopanyang, kapa fascia, la lebota la mpa-e seng mesifa-e fetohang ho feta ho lumellana le leqhubu la hau le ntseng le hōla. E le hore abs ea hau e tiee, ba hloka ho khutlisa mohopolo oa bona oa mesifa, ka mantsoe a mang. Carrie Pagliano, ngaka ea kalafo ea 'mele Sepetleleng sa Bongaka sa Bongaka sa Georgetown, ea sebelitseng ho nchafatsa bana le basali ba pelehi ka lilemo tse 18 o re: "Kamora ho ima. "Litaba tse monate ke hore o ka fihlela boemo bo botle ba ab maemong ohle-ebang ke libeke tse tharo ka mor'a ho pepa kapa kamora hore o be le ngoana oa hau oa boraro."

Ntlha ea pele, fumana lebelo la hau le chesang.

Hang ha u se u fumane leseli le letala ho tswa ho doc ea hau ho ikoetlisa-kapa haeba e se e le nako ho tloha ha u e-na le ngoana-'me u khutletse ka mokhoa o sireletsehileng ho eona, u lokela ho sebetsa ka linako tse ling ho cardio ea hau. Koetliso ea nako e phahameng ea matla (HIIT) e haufi haholo kamoo o ka fihlang ho mafura a mpeng. Liphuputso tse ngata li bonts'a hore ho etsa HIIT ho sebetsa hantle haholo ha ho chesoa mafura ka mokhoa o ikhethileng (e kopanya lihormone tse ling tse hlahisang mafura tse bitsoang catecholamines) ho feta ho etsa Cardio e tsitsitseng. Tsamaea, nka sehlopha sa potoloho se fufuletsoeng, kapa u chenchane ka lebelo la motsotso ebe u tsamaea habonolo motsotso. (Leka boikoetliso bona bo shebaneng le HIIT.)

Ebe u pheta ho fihlela abs ea hau e tebileng.

Tumellano ke ena: Lebaka leo ka lona khatello e tsamaeang-navel-to-spine exercises joalo ka mapolanka-a na le boipiletso ba nako e telele ho rona, ka mor'a lesea kapa che, ke hore a hulela ka har'a mesifa e tebileng ea abs, abdominis e pota-potileng. Hangata e bitsoa TA kapa TVA ke bakoetlisi, mesifa ena e ikhethile ka hore ke eona feela mokokotlong oa hau e etsang 360 e felletseng thekeng la hao, ka hona e na le matla a holimo a ho kena-kenana, Olson o re.(Mefuta ena ea mapolanka e chesa mokokotlo oa hau hohle.)

Eo ke thepa ea bohlokoa ha u ntse u leka ho e kopanya kaofela ka mor'a ho ima-haholo-holo kaha u ntse u sebetsa ho tsosolosa matla a hau a ho etsa konteraka. "Haeba o ithuta ho kenya tšebetsong TA, o ba le tsitsipano e tebileng, e bakang tsitsipano e thusang ho aha motheo oa mokokotlo oa hau le ho ntlafatsa karohano ea ab," ho bolela Pagliano. "'Me hoo e ka bang motho e mong le e mong o na le karohano e itseng nakong ea bokhachane." Ka makhetlo a mangata, likheo tsena tse nyane ka tlhaho lia ikatisa kamora 'lesea, oa hlokomela, empa ho lebisa tlhokomelo ho TA ho lokela ho u fihlisa moo kapele. (Na u batla ho tseba hore na abs ea hau e na le karohano e setseng? Robala fatše u inamisitse mangole, 'me u kobehe ha u ntse u tobetsa monoana oa hao holimo bohareng ba mpa, li-inchi tse 'maloa ka holim'a konopo ea mpa, ho bona hore na u utloa monoana. teba tlase ho feta tse ling kaofela. Haeba ho joalo, lekhalo la hao le teng. Etsa joalo ka tlase ho konopo ea mpa.)

"Hang ha o matlafatsa TVA ea hau, o ka fetela pele ho boikoetliso bo matla joalo ka li-jackknifes kapa plyometrics, tse boetseng li hira mesifa ea hau e kaholimo - li-obliques le rectus abdominis, mesifa ea lipakete tse tšeletseng," ho bolela Anna Kaiser, mothehi oa studio ea AKT. Motse oa New York. (E ile ea e-ba 'mè e mocha ka January.) "Joale matla a hao a ab le tlhaloso e tla tla kapele le ho feta."

5 Mpa ka Mor'a Lesea E ea Ho Leka

1.Tummy Toner: Lula holim'a bolo ea botsitso (kapa setulo) maoto a hau a le fatše. Inhale, ho holisa mpa, ebe o tsoa, ​​o hula mokhubu oa hau mokokotlong ka botebo kamoo o ka khonang. Tšoara palo e le 'ngoe, tlohela konopo ea mpa ho tloha bohareng, ebe u e hula ka matla ha u ntse u bala "1" ka lentsoe le phahameng (ho etsa bonnete ba hore ha u tšoare moea oa hau). Etsa makhetlo a 20, ho bala ka lentsoe le phahameng.Phomola (ho noa mpa e kholo le ho tsoa moea) ebe o pheta habeli hape.

2. Belly Burn: Qala fatše (kapa mat yoga) ka maoto a mane. Tobetsa matsohong a hao 'me u pota-potile mokokotlo oa hau (joaloka cat pose ka yoga). Hulela mokhubu oa hau mokokotlong, ebe u etsa likhahla tse nyane tsa pelvic (ho theola noka ea hau ka likhahla tse nyane), ho ntša moea nako le nako le ho hulela mokhubu oa hau botebong ba mokokotlo. Etsa makhetlo a 20. Phomola 'me u phete.

3. C Curve with Arm Extension: Lula fatše u khumame ka mangole, maoto a bataletse, le bolo e nyane ea Pilates (kapa thaole e phuthetsoeng) botlaaseng ba mokokotlo oa hau. Khutlisa mokokotlo oa hau ka har'a bolo (kahoo torso ea hau e etsa sebopeho sa C), 'me u hule mokhubu oa hau mokokotlong oa hau. Tšoara boemo boo (empa u se ke ua tšoara phefumoloho ea hau) ha u ntse u phahamisa matsoho a hao a otlolohileng butle, ebe u a theolela fatše. Etsa reps tse 10. Phomola 'me u phete. (Eketsa holimo ka ho tšoara li-dumbbells tse 1 ho isa ho tse 3.)

4. C mothinya le leoto Katoloso: Qala ho lula fatše sebakeng sa C-curve ka mokokotlo o kentsoe bolo e nyane ea Pilates kapa thaole e phuthetsoeng le mokhubu o huleloang mokokotlong; beha matsoho ka mathoko ka ntlha tsa menwana e thetsanang fatshe. Ho boloka ts'oaro, phahamisa le ho holisa leoto la hau le letona ka kotloloho ka pel'a hau. Ho khumama ka lengole, khutlela leoto le letona ho ea mokatong. Etsa 8 reps, ebe u fetola maoto 'me u phete. Phomola 'me u phete. (Theola fatše ka ho tšoara ka mor'a mangole bakeng sa tšehetso.)

5. C mothinya le sotha: Pheta mothinya oa C ka katoloso ea leoto, lekhetlong lena o sotha butle butle mmele oa hau ho leoto leo o le phahamisang. Qala ka ho phahamisa leoto le letona le 'mele o potolohang le lehetla le letšehali ho leba ka ho le letona; kgutlisetsa mmele o bohareng le leoto le tlase. Etsa 8 reps, ebe u fetola mahlakoreng 'me u phete. Phomola 'me u phete.

Tlhahlobo bakeng sa