Munhu wese anoda "Six Pack Abs." Kunyange zvazvo zvisi nyore nguva dzose kuti uwane simba, mazamu emakumbo eshamwari, unogona kuwana mukati mako matanhatu mukati, kana kuti musimba wakasimba, wakanyarara, uye wakadzikama , apo unobatanidza kudya kwakagadzikana, neutano hwakasimba hunoita kusanganisira kutsungirira, simba uye kunyatsoshandisa maitiro ako eus abs uye nheyo.
1 - Geza Zvokudya Zvako
Nhanho yekutanga yekuwana yako sita yekutakura ndeyokuchenesa kudya kwako. Kana iwe uchida kuona maziso ako, unofanira kuderedza muviri wako wose mafuta. Bvisa zvigadzirwa zve "zvisina kumira" zvakagadzirwa, ushuga uye carbs yakagadzirwa. Idya mimwe miriwo, marimu, uye michero, maprotheni anokonzerwa nehutano uye mafuta akaenzana, akadai samaorivhi, mafuta ehove, uye avocados. Edza kudya zvokudya zvishomanana zuva rega rega uye usapedza usiku husiku hwekudya. Idya mapuroteni ezvokudya zvemanheru, mijenya yemiriwo, michero, uye fiber uye kunwa mvura panzvimbo yezvinwiwa zvinokonzerwa nekoriori. Usachera makorikiti kana kuti iwe unogona kuderedza musabolism yako. Pasi pepamusoro: idya zvimwe zvakakwirira, zvikafu-zvakawanda zvekudya uye udye zvishomanana, zvinogadziriswa makori.
2 - Wedzera Kuwedzera Kwekudzidzira
Kana iwe uchida kukodzera zvakakodzera uye kupisa makoriki akawanda munguva shomanana, usashandise nguva yako yose mune izvo zvinonzi mafuta-moto nzvimbo . Pane kudaro, wedzera humwe hukuru hwekudzidzira hutano (HIT) kune unobata basa nguva nenguva vhiki imwe neimwe. Maererano neAmerican College of Sports Medicine, unogona kupisa makoriki akawanda munguva shomanana nehupfupi, yakasimba yezvidzidzo. Iwe unogonawo kusimbisa hutano hwako hwehutano hwemwoyo nemhando iyi yekurovedza. Iva nechokwadi chekuti zvishoma nezvishoma zvinokonzera simba rako, zvisinei, kana iwe ungasimuka nekukuvara.
3 - Ita Zuva Rokunyatsodzika Mwoyo
Basa reAerobic ndeimwe yenzira dzakachengeteka dzekupisa mazana akawanda emakirori kwenguva yakareba iwe uchichengetedza utano hwemwoyo uye utsi hwemashoko. Kungoshandura mararamiro ako kana kuderedza makoriro ako pasina kuita zvekurovedza kunotungamirira kukurasikirwa kwekutanga, asi iwe ungangosvika pakakwirira uye iwe unogonawo kurasikirwa nemisumbu. Chirongwa chako chekuita muviri chinenge chakasimba chekudzidzira kwepfungwa kuchakubatsira iwe kuchengetedza muviri wako kwenguva yakareba, kukubatsira kuti uwedzere kuderedza kurasikirwa kwetareta uye kunogona kukubatsira kuti uchengetedze muviri wako. Saka enda kune kufamba kwenguva yakareba, kufamba, bhasikoro kana kushambira nguva dzose. Paka motokari uye famba kune dzimwe nzvimbo dzako uye uchangotama kazhinji.
4 - Vakai Muscle
Simba kurovedza chikamu chinokosha chekuita muviri kwakakwana, asi kana iwe uchida hovha yechitanhatu, kuvaka misi miviri inogona kubatsira. Simba kudzidzisa nekusimudza kusimba hakungobatsiri kuvaka musimba, kukurudzira mastabolism nekuwedzera musumbu tsanangudzo, asi inzira yakanaka yekupisa mazana akawanda emakirori munguva pfupi. Kusimbisa masimba, maitiro, uye mitsipa inobatsirawo kuderedza kushungurudzwa pamasangano ayo ekupedzisira anogona kubatsira kudzivirira mitambo yakawanda yemitambo.
5 - Ita maitiro ekudzivirira pamuviri uye maitiro
Kana uchinge waderedza hutanda hwamafuta omuviri kusvika apo iwe unogona kuwana peji rako rechitanhatu, kuita maitiro chaiwo ab uye ekusimbisa maitiro ekusimbisa kuchaita kuti vaonekwe zvakajeka. Kana uchinge wanzwisisa nzira yekuchengetedza zvakachengetedza yako abs, iwe uchawana miviri yekudzidzira inonyanya kushanda apo torso inoshanda sechikwata chakasimba uye zvose zviri mberi uye mushure musungo musungo panguva imwechete, uye iwe unofambisa maitiro akawanda.
6 - Ita Kuita Basa Rokuita
Kuzviita sei :
Iyo plank inogona kukubatsira iwe kuwana yako matanhatu-pack. Dzidza kuti ungazviita zvakadini uye urambe wakarurama kubva kune dzimwe nzeve kusvika kune zvigunwe. Tora iyo kwemaminitsi gumi uye kupfuura nguva uwedzere kusvika pamasere 30, 45 kana 60.
7 - Itai mabhasikoro
Bhasikoro rinokurudzira chimwe chinhu chikuru chekuita muviri chinoshandisa misimba yakawanda panguva imwechete kuti ibatsire kushanda mumusoro munzira dzose. Wedzera izvi pane zvaunogara uchiita kana iwe usati watozviita.
8 - Ita Vertical Knee Inokura
The Vertical Knee Raise (kana Captain Sachigaro) inoda zvimwe zvekudzidzira, saka chengetedza panharaunda yako yehutano ugoedza.
9 - Inopunzika paBhandi Rokuzorora
Mazuva ano munhu wese angave ane bhodhi rekudzidzira kumba, saka hapana chikonzero chekuedza basa iri.
10 - Tamba Mitambo Inovaka Shamba Yemaviri
Imwe yenzira dzakanakisisa dzekutora sita pack abs ndeyokutamba mitambo inopisa mafuta uye inobatanidza nheyo chaiyo. Vakatambi vanoita mitambo iyo inowanzobatanidza miviri yepamusoro uye yakadzika mune simba, kudzokorora kunokwidza kune shanho rakakura rechitanhatu sezvinoitwa-chibereko chekutamba mutambo wavanoda. Wadii kutora pack yako matanhatu paunofara?