8 yakapusa uye Inoshanda Crunches Kuti Urasike Belly Fat

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Kushaikwa kwekurovedza muviri uye mararamiro ehupenyu, pamwe nezvimwe zvinhu zvakasiyana zvinobatsira mukusimudzira mafuta anoiswa mumuviri wako, kunyanya kutenderedza dumbu rako. Sezvinoitwa pazvidzidzo, mafuta akawandisa akatenderedza dumbu anoonekwa seanokuvadza pane kunyanyisa. Mafuta akasindimara aya haasi nyore kubvisa. Zvidzidzo zvinoratidza kuti mafuta emudumbu anogona kuwedzera njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, sitiroko, BP uye kunyange gomarara.

Zvinoremekedzwa zvinodaidzwa kunzi 'mabato erudo', mafuta emudumbu anowanzo fungidzirwa nekuyera denderedzwa rakatenderedza chiuno chako. Kuyera pamusoro pe40 inches (102 cm) muvarume uye 35 inches (88 cm) mumadzimai kunozivikanwa sekufutisa mudumbu. Kurasikirwa nemafuta edumbu kune mabhenefiti anoyemurika kune hutano hwako uye kunogona kukubatsira kuti urarame kwenguva yakareba. Kunyangwe paine nzira zhinji dzekurasikirwa nemafuta, mashoma chete anoshandira mafuta edumbu ^{[1] [piri]} .

Uye heano mamwe eanoshanda kwazvo, sainzi-yakatsigirwa maekisesaizi ayo anogona kubatsira kudzikamisa dumbu mafuta ^[3] . Tichave tichitsvaga dzakasiyana mhando dze crunches dzinobatsira pachinangwa. Tarisa.

Crunches Yekurasikirwa neBelly Fat

Mafuta eBelly anoumbwa nemafuta epasi pevhu anoradzika pasi peganda uye mafuta evisceral, ayo aripo mukati mukati mehunde uye anotenderedza nhengo dzako dzemukati. Mafuta e-visceral anoburitsa macompound anowedzera kuzvimba uye anobatsira kune yakanyanya njodzi yezvirwere, kusanganisira mamiriro emwoyo, mhando 2 chirwere cheshuga uye mamwe kanzira.

Mafuta eBelly ari, muchokwadi, dura rekuchengetera macalorie akawandisa. Uye mafuta anochengetwa mumafuta maseru ari muchimiro che triglycerides iyo inopiswa kana iwe uchiita zviitiko zvepanyama. Uye kana iwe ukapisa zvakakwana macalorie uye usazvitsiva, iwe unozopedzisira warasikirwa ne dumbu mafuta .

Nekuita crunches, pamwe neiyo yekudya kwakanaka uye zvimwe zviitiko zvemuviri, unogona kubvisa iwo akawandisa uye asingadiwe mafuta akaunganidzwa muchiuno chako. Isu takaunganidza zvinoshanda zvinokwenya zvinogona kubatsira kupisa mamwe emafuta edumbu.

1. Nguva Dzose Crunch

Iyo yekutanga kana wenguva dzose crunch ndeimwe yemhando dzakajairika dzekurovedza muviri uye chikamu chinobatika cheiyo simba-yekudzidzira chirongwa. Iwe unofanirwa kutarisisa fomu yako kana iwe uchiita crunches, kunyanya kana uine akadzika-kumashure kana mutsipa matambudziko.

Sei

• Nhema kumusana kwako pameti yekurovedza muviri.
• Dyara tsoka dzako pasi, hudyu-hupamhi hwakaparadzaniswa.
• Bhendesa mabvi ako uye isa maoko ako muchipfuva chako.
• Bvumirano yako abs uye inhale.
• Exhale uye simudza muviri wako wepamusoro, chengeta musoro wako nemutsipa zvakasununguka.
• Inhale uye dzokera kunzvimbo yekutanga.

2. Kukanganisa Crunch

Rudzi urwu rwekurovedza muviri harungoshandi chete padumbu rako repamusoro uye repazasi asi rinoshandawo padumbu reoblique tsandanyama. Iyo crunch crunch inoshanda pamhasuru padivi redumbu rako.

Sei

• Rara wakarara pamubhedha wepasi kumusana kwako, nemabvi pane 90-degree angle.
• Isa maoko ako kuseri kwemusoro wako kana kuyambuka chipfuva chako (Vanotanga vanofanira kuzviisa pamusoro pechipfuva).
• Curl yako torso yakananga kumabvi ako, uchisimudza mapendekete kubva pasi.
• Paunenge uchimonera, svetuka kuitira kuti rimwe gokora rinongedze pamabvi ako.
• Bata chakakombama chinzvimbo uye chibvumirano mhasuru dzemudumbu kwemasekondi maviri.
• Dzokorora kune rimwe divi.

3. Bhasikoro Kutsemuka

Imwe yemabhenefiti makuru epanyama e crunches bhasikoro inosanganisira kuonda. Kugara uchiita iyi fomu yekurovedza rubatsiro mumhasuru kuwana, simba, simba uye simba. Kufambisa uye kufamba kunofambidzana neicho bhasikoro kunobatsira mukuwana rakapfava uye rakakwenenzverwa dumbu nekubvisa zvisina kukodzera zvidimbu zvemafuta zvinoita kuti utaridzike semunhu asina kunaka.

Sei

• Kutanga nekurara pasi, nemusana wako wezasi wakatsikirirwa zvakadzika pasi uye musoro wako nemapendekete zvakasimudzwa zvishoma pamusoro payo.
• Isa maoko ako zvishoma pamativi emusoro wako usaruke minwe yako kumashure (chenjera kuti usare musoro wako nemaoko ako).
• Twasanudza gumbo rako rerudyi kuenda kune angangoita 45-degree angle pasi paunenge uchitenderedza muviri wako wepamusoro kuruboshwe, uchiunza gokora rako rerudyi kurudyi kuruboshwe.
• Zvino chinja mativi uye ita zvakafanana kufamba kune rimwe divi.

4. Kaviri Crunch

Kana yaitwa nemazvo, iyo kaviri crunch ichanyatsobatanidza mhasuru dzepakati pane kuita chero dumbu kuzvimba pachako. Iyi mbiri-in-one inofamba ino tarisa kune ako oblique, hip flexors, uye rectus abdominis (inonziwo matanhatu-pack mhasuru).

Sei

• Nhema kumusana kwako nemaoko kuseri kwemusoro wako nemabvi zvakakotama zvishoma.
• Peta yako yepamusoro abs, nekusimudza musoro wako nemapfudzi kumakumbo ako.
• Panguva imwecheteyo, zvishoma nezvishoma simudza uye peta mabvi ako kumusoro, akananga pachipfuva chako.
• Exhale paunenge uchiputira muviri wako zvikamu mukati, uye wozofema paunenge uchidzokera kunzvimbo yekutanga.

5. Vertical Gumbo Crunch

Chinangwa chikuru cheichi chiitiko, kunge echinyakare crunches, kusimbisa uye matauriro mhasuru dzemudumbu . Izvo zvakare zvinobatsira zvakaenzana mukubvisa dumbu rako mafuta uye hazvidi kushandiswa kwechero chinorema kana chinodhura michina. Vertical gumbo crunches inogona kusimbisa yakaderera pamwe neepamusoro dumbu mhasuru.

Sei

• Nhema pamusana wako pamubhedha uye isa maoko ako akapetwa kuseri kwemutsipa wako.
• Uya nemakumbo ako mudenga, uchiatambanudzira zvakaringana pasi nemabvi akapfugama uye chengetedza musana wako wakatsetseka.
• Bvumirano yako abs mukugadzirira kusimudza.
• Wobva watanga nekupwanya zvishoma nezvishoma muviri wako wepamusoro, uchisimudza mapendekete ako kubva pasi uye exhale pane iyo yekumusoro inofamba.
• Chengetedza makumbo ako akatwasuka uye akanongedza mudenga usavarega vachidzedzereka kana kunyora kudivi rimwe.
• Ramba uchimonera muviri wako kumusoro uchishandisa musimboti wako mhasuru.
• Kana mabendekete ako abva pasi, imbomira ubatise chinzvimbo chinguva kana maviri.
• Kutanga kudzikisa iro repamusoro muviri nekusunungura zvishoma nezvishoma.
• Inhale pane kudzika kufamba.
• Dzokorora kwemaseti gumi nemaviri kusvika gumi nematanhatu.

6. Oblique Crunch

Izvi kurovedza muviri inobata madziro edumbu uye oblique (tsandanyama iri pamativi emimba) uye inobatsira kuveza chiuno. Ichi chiitwa chinosimbisa musana, chinosimbisa musimboti, toni iyo abs, uye inovandudza mwero uye kushanduka.

Sei

• Kutanga nekurara parutivi, kumberi pasi, mabvi akakotama zvishoma.
• Dzorera zvishoma kumashure kune glute yako, sekugara kwako muhomwe yekumashure yeebhuruu rako jean uye simudza makumbo masendimita mashoma kubva pamuti.
• Uyai neruoko rwekumusoro kuseri kwemusoro kuitira kuti gokora rakotamirewo.
• Simudza makumbo uchiunza mabvi ako kugokora rako panguva imwechete uchikwenya gokora rako kumabvi ako.
• Dzvinya chiuno chako nekusimudza kwese.
• Ita iyo inodiwa nhamba ye reps uye chinja mativi.

7. Akasimudza Gumbo Crunch

Yakasimudzwa crunches zvinonyanya kubatsira kana iwe uchizviita zvishoma nezvishoma. Inowanzoitwa ichirere pasi kana kurembera kubva kune chin-up bar kana yakasimudza bar curve. Imwe neimwe inokupa iwe mabhenefiti akasiyana, asi zvese zvinobatsira kuwedzera simba uye tsananguro yaunoona mune yako yepazasi dumbu mhasuru. Yakasimudzwa makumbo crunches akaenzana zvakaoma uye zvinogona kutora mwedzi yakati wandei uye kudzokorora kwakawanda usati watanga kuona mhedzisiro.

Sei

• Nhema kumusana kwako zviuno zvako nemabvi zvakakotama mumadhigirii makumi mapfumbamwe.
• Zvidya zvako zvinofanirwa kunge zvakaringana pasi.
• Peta maoko ako ugoaisa pachipfuva.
• Bvumirana nemimba yako kuitira kuti musana wako wezasi ugare pasi.
• Ipapo, zvishoma nezvishoma simudza yako yekumusoro kumashure uye mapendekete kubva pasi uchichengeta maoko ako padyo nepachipfuva chako.
• Bvarura mbabvu yako kubhendi rako (chikamu chepazasi chehunde yemuviri wemunhu pakati peguvhu nezvidya) uye edza kusvika zvidya zvako nemagokora ako.
• Kana uchinge wanyura kusvika paunogona, bata chinzvimbo chechipiri kana zviviri.
• Wobva wadzokera zvishoma nezvishoma kunzvimbo yekutanga.

8. Kudzosera Crunch

Imwe yezvakakosha musimboti kusimbisa kurovedza muviri , reverse crunches anobatsira kugadzirisa kugadzikana mukati mezasi musana, chiuno, uye musana. Chinangwa chikuru cheichi chiitiko ndechekupa yako yepasi ab mhasuru nesimba uye nekuchinjika.

Sei

• Rara pasi pasi mune yechinyakare crunch chinzvimbo, tsoka dzako dzakakotama pamabvi ako nemaoko pasi pemusoro wako kana kuwedzeredza pamativi ako.
• Dhinda pasi yako pasi pasi uye simudza tsoka dzako pasi.
• Chengetedza mabvi ako pamwechete, wakakotama pa90-degree angle.
• Uchishandisa yako yepakati (midsection inosanganisira yako mhasuru munzvimbo iyoyo kusanganisira kumberi, kumashure uye mativi), dhonza mabvi ako kubhokisi rako.
• Dzokera kunzvimbo yekutanga usati wabata pasi netsoka dzako.

Tarira : Kutanga mutsva maitiro ekurovedza muviri kunogona kuoma. Naizvozvo, zvakakosha kuti utore nhungamiro kubva kumudzidzisi kana nyanzvi usati waisa izvi mune zvaunoita.

Pamashoko ekupedzisira…

Kune akawanda mhando dzakasiyana dzekurovedza muviri kusarudza kubva. Tsvaga mashoma anokushandira uye uve shuwa kusanganisa pakati peakasiyana. Chinangwa ndechekutanga zvishoma nezvishoma uye rega muviri wako ujairire maitiro. Iko hakuna bhenefiti mukumhanyisa sekushingirira muviri wako kunogona kungoisa mhedzisiro yakaipa.

Kunze kwezviitwa zvambotaurwa, iwe unofanirwa zvakare kutora kudya kunovaka muviri uye nemoyo kurovedza muviri kuzadzisa chinangwa chako.

1. [1]Lilly, R. (2018). Probiotic uye uremu-kurasikirwa.
2. [piri]Gwayana, T. (2018). Flat Belly Gadzirisa Ongororo: Sei Kurasa Belly Mafuta.
3. [3]Ladon, J. (2017). Wepamusoro Workout Inokundikana Yevhiki: Chinozvimba Crunch Kune Iyo…. SIMBA, 30 (2018).

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