Yidla Indlela Yakho Ukuya Ephaketheni Eliyisithupha: Umzimba Wakho Nekhishi

Ngabe ufuna ukudla indlela yakho eya ku-abs enkulu? Kukhona izindaba ezinhle nezimbi.

Ake siqale ngezindaba ezimbi kuqala: akekho noyedwa okwazi ukubona imizamo yakho yokuqopha amaphakethe ayisithupha nge-squats, cardio, crunches, HIIT, nangamapulangwe uma embozwe izingqimba ze-flab. Manje, sizoqhubekela ohlangothini olukhanyayo - ungafunda ukuthi ungawathola kanjani amaphakethe ayisithupha ngokudla ukudla okunomsoco nokunempilo. 

"Ama-Abs enziwa ekhishini." Yebo, ufunda lelo lungelo! Kuthiwa lokho okudlayo kubaluleke kakhulu kunokuthi usebenzise kangakanani uma ufuna ngempela ukubona ama-abs angu-six pack. Yize lokhu kuyiqiniso, akuyona i- ephelele iqiniso! Ukuvivinya umzimba nokudla okunomsoco kuyahambisana uma kukhulunywa ngomzimba omuhle.

Ake siqale ngezici eziyisisekelo zokuqopha amaphakethe ayisithupha:

 

Ukukhomba amafutha esiswini

Ukuqondiswa kwamafutha esiswini kubalulekile, kepha kuya ngohlobo: amafutha avelayo or amafutha angaphansi. Zombili zikhona ngenxa yezizathu ezahlukahlukene, futhi zidinga izindlela ezahlukahlukene zokulahleka ngokushesha. 

 

Amafutha we-visceral

Amafutha e-visceral abhekisele kumafutha alele ngaphakathi kwesifuba. Ngokuyinhloko yakha isisu, isibindi namathumbu. Ebizwa nangokuthi "amafutha esisu ajulile", amafutha we-visceral uhlobo oluzungeze izitho futhi luhlotshaniswa nezinkinga eziningi zempilo. 

Njenganoma yiluphi uhlobo lwamafutha omzimba, kulungile ngamanani amancane. Kodwa-ke, kuhlotshaniswa nezinkinga eziningi zezempilo, futhi amazinga ngokweqile angaba nomthelela ekwandeni kwengozi yokulimala komzimba ngokuhamba kwesikhathi. 

Noma ngubani angaba namazinga aphezulu amafutha we-visceral; ayihambisani neze nokuthi isisindo somunye umuntu sivela kanjani ngaphandle. 

Labo abaphila impilo yokuhlala phansi, noma abane-metabolism ephezulu kepha abadle kahle, bathambekele ekubeni "ngamafutha amancane". Lokho wukuthi, zingeze-BMI ezibhalwe ukuthi ziphilile futhi azibonakali zikhuluphele, kepha ziphethe amafutha amaningi we-visceral angabonakali. 

Umuntu “onamafutha amancane” uthinteka kalula ezindabeni zezempilo njengomuntu wokwakha okukhudlwana onamafutha afanayo e-visceral: ngenxa yokuthi awukwazi ukuwabona, akusho ukuthi awekho. 

Amafutha e-visceral avame ukuzungeza izitho zokugaya ukudla, njengesisu, isibindi, i-gallbladder, amanyikwe, amathumbu nezinso. 

 

Ukususa amafutha we-visceral

Ungakhomba amafutha we-visceral ngokudla ama-carbs ambalwa kanye ne-fiber engaphezulu. Ukudla okunefayibha ephezulu kungafaka: okusanhlamvu okusanhlamvu kanye nokusanhlamvu; ama-pulses afana nobhontshisi, udali, nochichina; amantongomane; amazambane afake izikhumba zawo; nezithelo. Imifino enamaqabunga nayo igcwele i-fiber kanye nekhalori elingaphansi kakhulu-ne-carb-dense kunezinye zalezi zinketho. 

Ngokushintshana okulula futhi unakekele kakhudlwana ukudla kwakho, ungadla indlela yakho eya epaketheni eliyisithupha - noma kunjalo kunezinye izinto ezibalulekile. 

Ukulala kwekhwalithi nakho kuhambisana nokulahleka okunempilo kwamafutha. Ukuvivinya umzimba nokudla okunomsoco kuvame ukumenyezelwa kakhulu uma kukhulunywa ngezeluleko zokuqina, kepha ukuvumela umzimba wakho isikhathi sokuzivuselela kubalulekile. 

Ukusebenza njalo, okunamandla kuyingxenye ebalulekile yokulahlekelwa ngamafutha e-visceral. Noma yikuphi ukuvivinya umzimba kuzonikela empilweni yakho iyonke, kepha umsebenzi ogxile ku-cardio ubhekwa kabanzi okuphumelela kakhulu.

 

Kusetshenziswa ama-SARM ekulahlekelweni kwamafutha e-visceral

Kukhona nocwaningo oluphakamisa ukuthi ama-SARM, ikakhulukazi lawo afana neGW-501516 kanye S-4, ingadlala indima ekwehliseni amafutha we-visceral ngokuhlanganiswa nempilo enempilo. Kodwa-ke, azilungisi ngokushesha futhi uma zisetshenziswa kabi zingadala umonakalo omkhulu kunokuhle.

Uma ucabanga ama-SARM, kufanele uthole ukugunyazwa kwangaphambili kochwepheshe bezokwelapha, ngokuhlolwa ngokuphelele komlando wakho wezokwelapha. AmaSARM angakududula ngamandla ufinyelele ezinhlosweni zakho zokufaneleka, kepha akuzona ezabo bonke abantu. Futhi, imithetho emayelana nama-SARM iyahluka ngokwamazwe - ngakho-ke kufanele hlonipha njalo imithetho lapho uhlala khona. 

Uma uthatha isinqumo sokubheka amanye ama-SAR futhi uvunyelwe ngokugcwele, kubalulekile ukuthi uthenge kumphakeli onedumela elihle. Abathengisi abangathembekile bakhona lapho, abadela impilo yamakhasimende abo ngezinto ezingabizi futhi eziyingozi. Ukubeka izandla zakho kulezi kangcono kakhulu kuzokushiya uphume ephaketheni futhi okubi kakhulu kungabiza impilo yakho. 

The Ama-SARM UK isitolo ngumthombo othembekile ohlola imikhiqizo yawo e-UK ngamaLebhu Wokwakha. 

 

Amafutha angaphansi

Ngakolunye uhlangothi, amafutha angaphansi kwesikhumba abhekisele kumafutha we-jiggly abonakala ngaphansi kwesikhumba. 

Ukulahlekelwa amafutha e-visceral kubaluleke kakhulu uma kukhulunywa ngempilo yomzimba jikelele nokunciphisa ubungozi bokugula isikhathi eside. Kodwa-ke, amafutha angaphansi kwesikhumba kanye ne-visceral abelana ngezinto eziningi ezinikelayo - ngakho-ke kungenzeka ukuthi uphethe zombili. 

Njengoba amafutha angaphansi kwesikhumba abonakalayo, ungahle ubheke ukuwalahlekelwa ukuhlangabezana nezinhloso zakho zokubukeka komzimba. Lawa ngamafutha esiwalahlekelayo ukuze sibe mncane futhi sincike, noma sakhe izicubu zomzimba. 

Uma ubheke ukudla iphakethe lakho eliyisithupha, cabanga ngokukhomba kuwo wonke amafutha we-visceral kanye ne-subcutaneous:

 

Ukulahlekelwa amafutha angaphansi kwesikhumba

Izikali eziningi zamanje ezikwaziyo ukukunikeza inkomba yamazinga akho amafutha we-visceral and subcutaneous. Izikali ezihlakaniphile zomuntu siqu ziyatholakala ukuthenga ku-inthanethi, kepha kuvame ukuba nezikali zokwakheka komzimba ezitholakalayo ukuze zisetshenziswe kuma-gyms nakuma-pharmacy. 

Amafutha angaphansi kwesikhumba alahleka kangcono ngokusika ama-carbohydrate noshukela, bese ufaka esikhundleni sawo ukudla okunothe ngamaprotheni. Lokhu kungakhuphula umzimba, kunciphise ukugcinwa kwamafutha, futhi kukugcine ugcwele isikhathi eside; ukunciphisa isidingo sokufinyelela "kuma-calories angenalutho". 

Ukushisa amafutha angaphansi kwesikhumba kudinga nokushisa ama-calories - ngakho-ke inqubo ejwayelekile yokuzivocavoca umzimba ibalulekile. Ukusebenza kweCardio, i-aerobic, ne-HIIT kusebenza kakhulu ekushiseni ama-calories. 

Ubunzima bemisipha namandla omzimba jikelele nawo anganikela, nawo. Labo abanemisipha eminingi bathambekele ekubeni ne-metabolism ephezulu, futhi bashise ama-calories amaningi noma bengazivocavoci umzimba. Ukuqeqeshwa kwamandla kuhlose ngokukhethekile ukwakhiwa kwemisipha, kuyenze ibe yindlela enhle yokushintsha amanoni angaphansi kwesikhumba futhi ikugcine ikude. 

 

Kusetshenziswa ama-SARM ngokulahleka kwamafutha ongama

Njengamafutha we-visceral, ama-SAR angasheshisa ukulahleka kwamafutha angaphansi. Nakulokhu futhi, lokhu kufanele kubhekwe kuphela ngosizo oluphelele lwezomthetho nolwezokwelapha - futhi kubalulekile ukuthi uzenzele olwakho ucwaningo ngaphezulu kwalokhu. 

 

Yidla Indlela Yakho Ukuya Ephaketheni Eliyisithupha: Amathiphu amaningi wokuthola ukudla kwakho ngendlela efanele

•  Izinto ezibucayi kakhulu ukuthuthukisa ama-abs amakhulu ukuzuza kwemisipha nokulahleka kwamafutha okuvuselelwa ngokudla amaprotheni anele. Ngalokhu, kufanele uqale usuku lwakho ngokuxubana okunempilo kwamaprotheni azokusiza futhi ukuvikela lokho kudakwa kokudla okulula futhi ugcine ushukela wegazi uzinzile. Ukungeza ukuzamazama kwamaprotheni nsuku zonke kuyindlela enhle uma ungatholi amaprotheni anele ekudleni kwakho.

• Lokhu kungakumangaza, kepha isephulamthetho esikhulu uma kukhulunywa ngamafutha esiswini empeleni sicutshungulwa futhi salungiswa. Indlela engcono yokuphuma ukugcina amazinga kashukela egazini emazingeni aphilile futhi azinzile.
• Ngalokhu, kufanele unamathele kuma-carbs angalungisiwe afaka i-fiber, njengamabele, amantongomane, izithelo nama-pulse okuxoxwe ngawo ekuqaleni.
• Lokhu akudingeki kube yisicefe: ungafaka isitshulu esimnandi, izithelo ezintsha namajikijolo, isinkwa esihlafunwa senhlamvu egcwele, imifino eyosiwe namasaladi ashubile. Lokhu kungaphulwa kancane kakhulu kunabalingani babo abasebenza, "abangenalutho". 

Ngaphezu kwalokho, kufanele ugxile emafutheni aphilile, angenashukela, njengalawo atholakala ku-salmon naku-avocado. 

 

• Kuhlala njalo kuyisinqumo esihle ukufaka i-yoghurt nokudla okuvutshiwe okufaka ama-probiotic ekudleni kwakho kwansuku zonke. Lokhu kusiza ekwehliseni amafutha esiswini. Ngaphezu kwalokho, inani elilinganisiwe lokudla okune-calcium efana nemikhiqizo yobisi kungakhuphula ukulahleka kwesisindo jikelele. 

• Ukunciphisa ukusetshenziswa kotshwala kungenye indlela yokuhlala uphilile futhi usesimweni esihle kakhulu. Lokhu kungenxa yokuthi utshwala bungakhinyabeza amandla omzimba okumunca, wokugaya, nokugcina izakhamzimba ezibucayi ekudleni okudlayo. Ngokudabukisayo, kukhona iqiniso ngemuva "kwesisu sikabhiya"!
• Utshwala buphinde bunciphise futhi buvuselele isifiso sakho sokudla, okungaholela ekudleni ngokweqile. Kodwa-ke, ungajabulela isiphuzo noma ezimbili kanye ngesikhathi uma utshwala kuyinto ongeke uphuthelwe yiyo. 

 

Yazi Ingqikithi Yakho

Akunakuphikwa iqiniso lokuthi iqoqo le-abs eliqinile lingumgogodla oqinile osiza ekuqiniseni umzimba wonke. Umgogodla - ongezansi emuva, imisipha yesisu, kanye ne-pelvis - uhlelo olunzulu lwemisipha olusiza umzimba ukuhamba, ukuma, ukugijima, ukusebenza, nokwenza imisebenzi ejwayelekile yansuku zonke. 

Iphuzu ukuthi: kufanele ugxile kuyo yonke le misipha hhayi i-abs kuphela. Ungadla uye epakethini eliyisithupha ngosizo lwendlela yakho yokuzivocavoca nendlela ophila ngayo, kepha akufanele kube ukuphela kwenhloso. Musa ukugcizelela ama-crunches kuphela: gxila kuwo wonke umnyombo. 

Uma ulandela lezi zeluleko ze-abs enkulu, ngokuqinisekile uzobona ukuthuthuka phakathi kwaphakathi kwakho. Hlala unolwazi, futhi uhlale uphilile!