Yini umzimba okufanele kwenziwe ukuze ususe belly fat

Beautiful, nokhalo okhalweni - lena mhlawumbe izifiso ezivame kakhulu abesifazane abafuna ukuba anciphise umzimba, ngoba umzimba obangela sibalo isifazane. A ngamakhilogremu ambalwa owengeziwe kule izibunu kungaba sidonse amehlo abantu, kodwa fat ngokweqile okhalweni endaweni ngempela okushoyo.

Kulesi sihloko silinga ukuphendula umbuzo ethandwa: "Yini umzimba okufanele kwenziwe ukuze ususe belly fat"

Kodwa kungakenzeki lokho, sicela uqaphele iphuzu elibalulekile: kuphela one kule ndawo - akaqinisekisi kwesisindo. Ungasebenzisa kuphela ulahlekelwe isisindo jikelele, futhi ukwenza ngempela okhalweni enhle, udinga ukuya udaba icubungulisise wenze hhayi kuphela obonisa for esiswini, kodwa futhi lezo neqhaza nokwehla okusheshayo kakhulu isisindo yokukhula komzimba wonke, futhi iyasebenza, Obonisa for imilenze nezinqe. Yiqiniso, ngaphandle kokuqina imisipha endaweni kwesokudla, asikwazi ukwenza, ngoba esinye sezizathu flabby nokuwohloka sesisu ithoni eliphansi imisipha wendawo.

Kuyoze Ungasusa belly fat?

Kuyinto engenakwenzeka asinikeza impendulo ecacile yalo mbuzo - konke kuncike ukushuba ukuqeqeshwa kanye degree ngokunganaki besisu. Kunoma ikuphi, umthethosivivinywa kuqhubeka izinsuku okungenani amasonto, noma izinyanga. Ngokweyame ezinhlinzekweni umsebenzi nsuku zonke, umsoco ofanele nomsebenzi eliphezulu ngokomzimba ngokuvamile, umnikazi encane kodwa ziphelelwe yisimo kwesisu ukubona imiphumela yokuqala ebonakalayo emavikini amabili. Ngaphezu kwalokho, abesifazane abaningi ukubuza lo mbuzo: "Ngingakwazi kanjani ? Ukususa belly fat fast" futhi nawo engqondweni: "Ngingaqiniseka kanjani ukuba nokhalo oluncane, efana kangaka kukhombisa?" Akukhona njalo kungenzeka. Physiology nhlobo ezahlukene, futhi kwezinye abesifazane ke usazoba kancane convex. Kunoma yikuphi, uma ekhona ithoni omuhle, ngokuqinile futhi iqine, uyobheka limnandi, ngisho noma hhayi ngokuphelele flat.

Ukuze ususe belly fat, udinga:

1. Qinisani cindezela. Futhi banal jika cindezela, ngeke kwanele. Udinga ukusebenza kulo lonke imisipha besisu.

2. Ingabe umzimba ukuthi ashise amanoni. Uma ungenalo unake ke, uthola izindaba ezinkulu, ukuthi nje ngeke ubonakale.

Ngakho, lokho asebenzisa kukho ukwenza ukususa belly fat

1. Welulekela esiswini. It kungenziwa elele phansi. Lala phansi ngesisu sakhe, encike izingalo iqonde phansi, ukudonsa emzimbeni elingaphezulu, ukugcina izinyawo zakho phansi. Hudula umzimba phezulu futhi kancane emuva.

2. Babe Nokuma noma uhleli, izandla enqabeni phezulu noma emuva, sokulandela ukuthambekela emzimbeni. Unake okhalweni lwakhe - kumele lulungiswe bona! Nemithambeka theka phambili, emuva, emaceleni, ukwenza motion isiyingi. Lo msebenzi elula evumela welulele imisipha futhi ubaqinise kanjani.

3. Elele phansi nge amadolo akho insaliwe futhi aphansi yanjalo siphakamise ukhalo, futhi ukukulungisa kule sikhundla phezulu imizuzwana embalwa. Ngokuvamile ziqala ukuba alandise eziyisishiyagalombili. Lokhu kuqinisa hhayi kuphela cindezela kodwa izibunu.

4. imilenze ukhuphuka uvela umzimba recumbent futhi evuka ukuba 90 degrees - lokhu cishe uprazhenniya edume kakhulu ukuqinisa izimvu ezibuthaka yasenhla nemithombo yasenzansi imisipha besisu. Qiniseka ukuthi ufake ohlelweni lwe-yabo kwesisindo, kodwa musa ahileleke kakhulu. Cindezela ngempela lingadonswa, kodwa nje musa ulahlekelwe igremu elilodwa fat ngokweqile, futhi isisu ezinkulu akukashintshi, njengoba kwaba kuphela ukuze ube nzima kakhulu.

5. Bonisa ukuze aqinise obliques: elele ngomhlane, ukuguqa yakho, bese ugcine izithende zakho phansi Abut. Izandla ukudonsa eduze umzimba, okuwenza aqondane izintende up. Manje, ngokugcina isithende, ithanga nesiphanga ngesandla esisodwa phansi, sibambisane. Alternately, yenza isivivinyo ohlangothini olulodwa, khona-ke elinye.

inombolo enkulu kangaka amandla umzimba for neminye esiswini kuyinto ngempela ngokwanele.

Yini umzimba okufanele kwenziwe ukuze ususe belly fat? - Thatha ku izingalo esiswini ukudansa

Akunjalo ngempela sina ukufunda esiswini ukudansa, uma une umphefumulo ingeyona lolu hlobo lobuciko. Kodwa ukuthatha izakhi eziningi ngangokunokwenzeka, ngoba bathuthukisa cwaningo emthonjeni ojulile imisipha, kuyilapho sihlinzeka isandiso. Lona esiswini, njengoba e abadansi empumalanga, ibhekwa njengomlando wesonto okhanga hhayi overinflated, hhayi izacile, kodwa abakwazi ukuzivumelanisa obunobunye. Ngakho, i-izivivinyo ambalwa.

1. Ukuqala isikhundla - emi. Hlala nokuzwakala esimile kwezinyawo zenu, uma anamathela phansi. Unake emuva yakho nentamo ngqo, kodwa musa qinisa kubo. Ngesikhathi esifanayo ngamadolo yakho kudingeka uphumule kancane futhi goba kancane. Manje dweba esiswini, oqeda okhalweni kuze (hhayi phambili). Zama ukwenza lokhu ukunyakaza, ukusebenza imisipha kuphela besisu. Khona-ke bacindezela ezinqulwini kwehle. Ingxenye engenhla umzimba kumele ahlale izimele. Uma wenza lokhu umsebenzi ngokucophelela, kuyoba okwanele ukuze ezinikezwa eziyisishiyagalombili. Ngokufanayo, ungazama sithuthe okhalweni lwakhe benyuka izinhlangothi. Phawula okhalweni ukuhambisa ngendiza phezulu naphansi, kodwa hhayi emaceleni. Uma sihlanganisa la ukunyakaza, uthola Ukujikeleza limnandi ukhalo, okuthiwa yangaphakathi.

2. Ukuvula maqondana. Ukuqala isikhundla cishe okufanayo: sesimweni esigculisayo esibhedlela, emuva ngqo, kodwa okungcono ukuba uqondise ngamadolo. Landela okhalweni ezimazombe. Sicela uqaphele ukuthi kufanele kusishukumisele okhalweni, hhayi ezinhlangothini, njengoba ngokuvamile kwenzeka nge Wabasaqalayo.

3. Shaking. Nge umkhuba kuyoba nzima, kodwa ungafunda indlela yokwenza noma iyiphi intombazane. Nethezeka ngamadolo wakho ngangokunokwenzeka uphumule okhalweni, izinyawo yayikhona intuthuko engatheni, emuva ngqo, ukubukeka Ungadliwa esibhakabhakeni. Kancane kancane (kakhulu kancane ekuqaleni) ukuhambisa okhalweni lwakhe eya ohlangothini. Kancane kancane ukusheshisa. Uma uqala ukwenza ngokushesha shaking, ngokungazelelwe kwesizathu wayeka ke ukuphumula kwaba enganele futhi izinga namanje kuphakeme wena. Ingabe shake eside ngangokunokwenzeka. Ngisho uma ngokuhlala, donsa, exhale, qinisa imisipha yakho besisu ngokucijile ke uphumule futhi uqhubeke shaking.

Futhi ekugcineni, indlela ephumelela kakhulu ukuze uthole isisu enhle - a ayindilinga. Indlela ijikise ukuze ngehlise umzimba?

Khumbula, abantu abaningi izinyawo bakho bakuphi, kuba lula ukwenza umsebenzi kanye kancane kuyaphumelela. Zama ukusonta ayindilinga izinyawo zakho ndawonye, futhi wenza kanjalo uyokuqonda kobubanzi enamandla ingaba lesi sivivinyo elula. Kodwa lezi zinkinga futhi akudingekile: ukubeka yakho ububanzi izinyawo ehlombe ngaphandle noma kancane iyincane. Spin ayindilinga le isidingo imizuzu okungenani engu-15 ngaphandle kokuphazamiseka izikhathi lamabili ngelilanga ukuze uthole imiphumela fast ngempela. Kunoma yikuphi, i-torsional okuqhubekayo kumele kutsatse imizuzu okungenani eyishumi. Calorie ukusetshenziswa inyuka kakhulu ngemva ngemaminithi ekucala 20 ukuqeqeshwa, ngakho uma isikhathi sivuma, ungakwazi ukusonta ayindilinga futhi isigamu sehora kanye ihora - ne ayindilinga akukwazi ngokweqisa, njengoba kunjalo ukuqeqeshwa amandla. Yiqiniso, isikhathi incike uhlobo ayindilinga, uma massage ke imizuzu 15-20 kubonakale kuyinto encane.

Ngakho, lokho asebenzisa kukho ukwenza ukususa belly fat? amandla Ubuncane, esiphezulu ukuzivocavoca kwe-aerobic ku esisuka nakalula. Ngokuphelele ezifaneleke ukudansa okukhulu. Futhi-ke, kumelwe unake okukhethekile ngokudla ngendlela efanele, ngoba ucezu ikhekhe lihlehliselwe ngokuyinhloko esiswini, futhi "gone" out zokugcina.