Kutupa kwam'mimba ndi chimodzi mwazinthu zovuta kwambiri kuzichotsa mukakhala ndikufuna kuchepetsa thupi . Mafuta ochuluka ozungulira pamimba pathu samapereka chithunzi chabwino cha thanzi chifukwa angakuike pachiopsezo cha matenda ambiri a moyo. Kudya chakudya chopatsa thanzi ndi njira imodzi yofunika kwambiri yowonetsetsera kuti simukuwonjezera kuphulika uku, koma kuti muchepetse mafuta owonjezerawa, muyenera kuwonetsetsa kuti mukuchita masewera olimbitsa thupi ndikuphatikiza masewera olimbitsa thupi muzakudya zanu zomwe zimayang'ana pamimba. .
Zolimbitsa thupi izi zilimbitsanso pachimake pakuchita izi ndipo kuzichita nthawi zonse kudzakuthandizani kutaya mafuta m'mimba . Zachidziwikire, izi sizichitika nthawi imodzi kapena masiku 10 pankhaniyi, koma musataye mtima ndikupitiliza kuchita masewerawa ndipo posachedwa mudzawona kusiyana. Njira imodzi yodziwira kusinthaku ndi kuvala nsonga yomwe imakhala yothina mozungulira mkatikati mwa nthiti ndikupitirizabe kuyesa pamene masabata akupita. Mwanjira iyi, ikayamba kumasuka, mudzadziwa kuti mwataya chowonjezera. Mukhozanso kuyeza pogwiritsa ntchito tepi yoyezera, ndiyeno chitani zomwezo pamene mukupita patsogolo ndi masewera olimbitsa thupi.
Tsopano musanadzifunse kuti ndi chiyani chomwe mungachite kuti mutaya mainchesi owonjezerawo, tili ndi mndandanda wamasewera omwe mungayesere. Kuchokera pa thabwa losavuta ndi zosiyana zake zambiri mpaka masewera a yoga zomwe zimagwira ntchito pachimake, komanso zolimbitsa thupi zolimbitsa thupi, tili nazo zonse. Kuphatikiza pa izi, tilinso ndi njira yosangalatsa yogonjetsera phokoso, povina njira yanu. Yesani tango yomwe sikungokulitsa luso lanu lovina, komanso kumveketsa thupi lanu kuphatikizapo mimba yanu .
imodzi. Yendani Plank
awiri. Sungunulani kuti Muffin Top
3. Nthawi ya Crunch
Zinayi. Pezani Pushy
5. Plate Patrol
6. Pangani Twist
7. Kuwoloka Mizere
8. Pezani Yogic
9 . Belly-Busting Yoga Moves
10. Kuchita Tango
Yendani Plank
Planking ndi njira yabwino kwambiri yochepetsera m'chiuno mwanu. Ndi masewera olimbitsa thupi a isometric omwe amalimbitsa pachimake ndikukhazikika thupi lanu lonse. Celebrity mphunzitsi ndi katswiri wolimbitsa thupi , Rakesh Udiyar akuti, Kukonzekera kumathandiza kuti ukhale wolimba pakati panu, kumapanga mchiuno mwako, komanso kumapangitsanso kaimidwe kanu. Ngati mukudwala kwambiri msana, matabwa ndi njira yabwino kwambiri yochepetsera ululu chifukwa amalimbitsa minofu yanu yam'mwamba ndi yapansi. Chitani nthawi zonse ndipo mudzawotcha zopatsa mphamvu zambiri ndikuwonjezera zanu kuchuluka kwa metabolic . Kwa ma toned abs oyenera kuvala kokongola kwambiri kwa lehenga kapena kavalidwe kakang'ono kwambiri, yesani kusuntha kothandiza, akutero Faye Remedios. Swapneel Hazare, mlangizi wamkulu wolimbitsa thupi, ProSport Fitness Center—A Zaheer Khan Initiative, akufotokoza momwe angachitire bwino.
Gona chafufumimba (chafufumimba) pamphasa. Ikani manja anu m'lifupi-m'lifupi mwake, sungani miyendo yanu motalikirapo ndipo zigongono zanu zikupindika ndikulunjika pansi pa mapewa; gwirani manja anu.
Kwezani thupi lanu pang'onopang'ono ndikupanga mzere wowongoka ndi mapewa anu, m'chiuno ndi akakolo. Onetsetsani kuti palibe zopindika kumbuyo kwa khosi lanu ndi malo osalowerera ndale.
Pamene mukukweza thupi lanu, kokerani mchombo wanu ku msana wanu ndikufinya glutes (matako). Khalani ndi msana wosalowerera ndale (osapindika kwambiri msana wanu).
Gwirani malowa kwa nthawi yayitali popanda kunyengerera pa fomu. Imani ngati mwayamba kusuntha kapena ngati mukunjenjemera kwambiri.
Mzere wa plank ndi kubwereranso: Yambani mu a malo apulanga ndi dzanja lanu lamanja mutagona pa dumbbell. Bweretsani kulemera kwanu pachifuwa chanu, imani kaye, ndiyeno muwongole chigongono chanu mpaka mkono wanu ukhale wofanana ndi pansi. Imani kaye, kenako sinthani mayendedwe kuti mubwerere koyambira. Ndiye rep imodzi. Malizitsani kubwereza mbali imodzi musanasinthe. Chitani mobwerezabwereza 3 mbali iliyonse.
Punga yokhala ndi kutsogolo: Yambani pa thabwa ndi dzanja lanu lamanja pa dumbbell. Kwezani dzanja lanu lakumanja kutsogolo kwa kutalika kwa phewa lanu, ndikusunga chiuno chanu molingana ndi pansi. Pang'onopang'ono chepetsa kubwerera kumalo oyambira. Ndiye rep imodzi. Malizitsani kubwereza mbali imodzi musanasinthe. Chitani mobwerezabwereza 3 mbali iliyonse.
Kuwonjezera mozungulira: Yambani pamalo a thabwa. Sinthani torso yanu kumanja, kukweza dzanja lanu lamanja padenga pamene mukugudubuza kunja kwa phazi lanu lakumanzere. Imani kaye, kenako sinthani mayendedwe kuti mubwerere koyambira. Bwerezani mbali inayo. Ndiye rep imodzi. Chitani mobwerezabwereza 3 mbali iliyonse.
Panja yoyenda: Kuchokera pamalo a thabwa, pindani bondo lanu lakumanja kumbali yakumanzere. Imani kaye, kenako bwererani ku thabwa, ndikukweza phazi lanu lakumanja mainchesi angapo kuchokera pansi. Kenako, konzani mwendo wanu wakumanja kumbali kwinaku mukuutambasula. Imani kaye, kenako sinthani mayendedwe kuti mubwerere koyambira. Bwerezani mbali inayo. Ndiye rep imodzi. Chitani mobwerezabwereza 3 mbali iliyonse.
Sungunulani kuti Muffin Top
Amatchedwanso zogwirira zachikondi koma palibe zambiri zokonda mafuta osapatsa thanzi apakati pagawo . Faye Remedios amangokhalira kusuntha pang'ono m'chiuno.
Nsomba ya muffin ndi imodzi mwazinthu zokhumudwitsa kwambiri zomwe muyenera kuthana nazo chifukwa pali masiku ochuluka omwe mungathe kubisala ndi mathalauza apamwamba. Pali zovuta zambiri paumoyo kukhala nazo. Kusachita masewera olimbitsa thupi, moyo wosauka komanso kusowa tulo ndi zifukwa zomwe zimapangitsa kuti minofu yathu ya m'mimba ifooke.
Mafuta m'derali akhala akugwirizana ndi chiopsezo chachikulu cha matenda a shuga, matenda oopsa, matenda a mtima ndi mavuto ena aakulu. Njira yothandiza kwambiri yothanirana ndi vutoli ndikuphatikiza maphunziro amphamvu ndi masewera olimbitsa thupi a Cardio, akutero katswiri wa zaumoyo Mickey Mehta. Nazi masewera olimbitsa thupi omwe amatha kuchepetsa mafuta m'mimba , kukupatsirani phokoso lomveka bwino lapakati. Phatikizani masewerawa pamodzi ndi kusiyana kwa matabwa komwe tatchula pamwambapa.
Nthawi ya Crunch
Ma Crunches ndi njira yabwino yowonetsetsa kuti mumagwira ntchito bwino minofu yanu yayikulu ndikuyilimbitsa mukuchita. Umu ndi momwe mungachitire mwanjira yoyenera.
Yambani po chogona chathyathyathya pamsana pako pamphasa. Phimbani mawondo anu ndikuyika manja anu kumbuyo kwa mutu wanu. Dzikokereni mmwamba ndikupotoza pang'ono kuti chigongono chanu chakumanzere chikhudze bondo lanu lakumanja. Dzichepetseni kubwerera kumalo oyambira. Bwerezani ndi chigongono chakumanja kukhudza bondo lanu lakumanzere. Chitani mobwerezabwereza 20 mbali iliyonse.
Pezani Pushy
Mapush-ups ndi masewera ena omwe amalunjika pakati ndikukupatsani masewera olimbitsa thupi athunthu. Mukamachita ma reps ambiri, mumafulumira kukhala mu mawonekedwe . Umu ndi momwe mungachitire mwanjira yoyenera.
Lowani m'malo a thabwa pamphumi zanu. Tsitsani thupi lanu molunjika pansi. Pamene mukukwera, bweretsani mwendo umodzi m'mapewa anu. Tulutsani ndikubwerera kumalo oyambira. Bwerezani ndi mwendo wina. Chitani 25 reps ndi mwendo uliwonse.
Plate Patrol
Zochita zanu zonse zolimbitsa thupi zidzawonongeka pokhapokha mutadya bwino. Monga akatswiri angakuuzeni, abs amapangidwa kukhitchini, ndipo pokhapokha mutatsatira zakudya zabwino komanso zathanzi, simudzawona zotsatira. Kuchepetsa zakudya zosapatsa thanzi Ndi lingaliro labwino komanso kuonetsetsa kuti mwamwa madzi okwanira.
Vinod Channa, wophunzitsa masewera olimbitsa thupi otchuka, amakhulupirira kuti zakudya zanu zimathandizira kwambiri polimbana ndi ab flab. Pamwamba pa muffin ndi mafuta osanjikiza pansi pamimba; Awa ndi malo omwe mafuta amakhazikika mwachangu kwambiri koma amatenga nthawi yayitali. Kuti muchotse izi, kuchita masewera olimbitsa thupi kokha sikukwanira. Muyenera kuwoneranso zakudya zanu. Yesani kudya zakudya zochepa zama carb, zakudya zopanda mafuta . Muyenera kudikira kwa miyezi iwiri kuti muwone zotsatira koma onetsetsani kuti zanu zakudya ndi masewera olimbitsa thupi onse amayang'aniridwa ndi mphunzitsi wodziwa zambiri.
Pangani Twist
Imirirani ndi kuika manja anu kumbuyo kwa mutu wanu ndi zigongono zotambasula. Phimbani mawondo anu pang'ono ndikupotoza mbali imodzi ndiyeno ku imzake. Onetsetsani kuti chiuno chanu sichisuntha pamene mukuchita izi. Chitani 25 reps mbali iliyonse.
Kuwoloka Mizere
Imani ndi mapazi anu motalikirana m'lifupi. Tsekani manja anu kumbuyo kwa mutu wanu ndi zigongono zanu. Kwezani bondo lanu lakumanzere ndikutsitsa chigongono chakumanja kuti mukumane ndi bondo ili. Bwererani kumalo oyambira ndikubwereza mbali inayo. Chitani 25 reps mbali iliyonse.
Ngati ndinu munthu amene sakonda kuchita zolimbitsa thupi zomwe tatchulazi, tili ndi zina zomwe tikusungira. Ife lembani masewera asanu ndi limodzi a yoga ndi kuvina kumapita chepetsa mimba yako . By Synjini Nandi.
Ngati mukuyang'ana njira zosinthira pakati pa gawo lanu, takupatsani. Ngakhale ma crunches ndi matabwa mwina anali njira zanu zochitira masewera olimbitsa thupi m'mbuyomu, njira zisanu ndi imodzi zopangira izi zitha kukwapula mimba yanu nthawi yomweyo.
Pezani Yogic
Yoga ndi masewera olimbitsa thupi athunthu ndi malingaliro ndipo ali ndi zotsatira zabwino zosiyanasiyana. Zotsatira zake ndi zonse ndipo simumangotulutsa thupi lanu, inunso kusintha kwa magazi ndipo zimagwiranso ntchito pa ziwalo zanu. Pansi pake muyenera kuchitapo kanthu ngati mukufuna m'mimba yopanda kanthu. Malinga ndi Rupal Sidhpura Faria, mphunzitsi wotchuka wa yoga, kulakwitsa kofala kwambiri komwe anthu amachita akamagwira ntchito pachimake ndikungolimbitsa m'mimba - makamaka, muyenera kumangirira mimba, msana, ndi matako. Ndibwino kuti mukweze chiuno chanu ndikujambula nthiti zanu. Izi zimaphatikizaponso kukumbatira zinsinsi zanu ndikugwira zonsezi pamodzi, zomwe zidzakuthandizani kuphwanyitsa mimba yanu. Nawa mawonekedwe a yoga omwe amagwira ntchito modabwitsa kuchepetsa ululu m'mimba . Apa ndi momwe mungawachitire m'njira yoyenera. Belly-Busting Yoga Moves
Navasana (boat pose)
Gona chagada. Phimbani mawondo anu. Kwezani mutu wanu ndi mapewa ndikuyimitsa manja anu mkatikati mwa mlengalenga pambali panu, kuloza zala zanu ku zala. Tsopano kwezani miyendo yanu, imodzi imodzi. Gwirani kaimidwe kameneka, pamene mukuchita pakati. Gwirani motalika momwe mungathere. Chitani zopotoka pakati pa Navasanas.
Vakrasana (atagona)
Izi zidzagwira ntchito kumbali zanu, obliques ndi waistline. Gona chagada ndi mawondo wowerama ndikutulutsa manja motsatira mzere wa mapewa anu pamalo a T. Inhale, ndipo pamene mukutulutsa mpweya potoza mawondo anu kumanja pamene mukuyang'ana ku dzanja lanu lamanzere. Bwerezani zomwezo kumbali inayo.
Suryanamaskara (moni wa dzuwa)
Mndandanda wazithunzi 10 zomwe zachitika mothamanga, Suryanamaskara ndi masewera olimbitsa thupi athunthu. Onetsetsani kuti mumazichita pamaso pa mphunzitsi poyamba, komanso pa bonasi ngongole yochepetsera mimba , gwirani thupi lanu mwamphamvu pamene mukuima. Chitani ma reps osachepera asanu ndi atatu mpaka khumi paulendo umodzi kuti mumve zotsatira za izi. Ubwino wake ndikuti, mudzakhala mukupanga magulu osiyanasiyana amisinkhu mukuchita masewera olimbitsa thupi a yoga.
Kuchita Tango
Tango ndiye njira yachikondi kwambiri yochitira masewera olimbitsa thupi. Nthawi zambiri zimafuna kuti mugwirizane ndikugwirizanitsa maziko anu. Kiran Sawhney, katswiri wa masewera olimbitsa thupi komanso woyambitsa Fitnesolution.com, akuti, Tango ndi kuvina kwapang'onopang'ono ndipo mawondo anu amapindika nthawi zonse kotero kuti mukupatsa miyendo ndi pachimake masewera olimbitsa thupi kwambiri. Zimathandizanso kutulutsa poizoni m'thupi ndikuyeretsa malingaliro ndi thupi ngati yoga. Ngati mumakonda kuvina, nayi fomu yovina yomwe imakusangalatsani ndikukupatsaninso zotsatira. Nawa mayendedwe omwe muyenera kuyesa.
Kusuntha kwa tango yopukusa m'mimba
Eyiti
Jambulani chithunzi cha eyiti ndi mapazi anu pozungulira ndikugwira ntchito kumtunda ndi kumunsi kwa thupi lanu, koma mbali zosiyana.
Zopindika
Mumatanthauzira bwalo lokhala ndi ma ochos akutsogolo, sitepe yakumbali, ma ocho akumbuyo ndi mbali ina. Izi zimaphatikizira kupindika kochulukirapo komanso kuyenda kwamadzimadzi.
Kugubuduzika
Zili ngati phiri limene mumapendekera ndi kutsamira kutsogolo kwathunthu pamene mapazi anu ali kumbuyo kwambiri. Ngakhale mutatsamira patsogolo, mumakhazikika pa olamulira anu ndipo izi ndizotheka ngati mukuchita nawo pachimake.
Sankhani zomwe mumakonda kapena sakanizani zonse zomwe zalembedwa pamwambapa, ndipo tikutsimikiza kuti muwona zotsatira posachedwa. Chifukwa chake, konzekerani kutsazikana ndi kuflab ndi kunena moni kwa flat abs.
Zithunzi: Shutterstock
Ndi zolowa kuchokera ku Kriti Saraswat Satpathy
