ʻO 8 mau ala maikaʻi loa e kiʻi wikiwiki ai i nā 6 Pack

Anter

• 1. E hana hou aku iā Cardio
• 2. Hoʻomaʻamaʻa i kou mākala ʻōpū
• 3. Hoʻonui i ka loaʻa o kāu Protein Intake
• 4. E hoʻāʻo i ka hoʻomaʻamaʻa Interval Intensity kiʻekiʻe
• 5. Noho Hydrated
• 6. Kāpae i ka ʻai ʻana i ka meaʻai
• 7. Eʻokiʻoki i nā Carbs i hoʻomaʻemaʻe ʻia
• 8. Hoʻopiha i ka Fiber
• Ka Laina Lalo
• 3 neʻe neʻe e hoʻoikaika i abs

Ke ʻimi nei paha ʻoe e hoʻokō i kāu pahuhopu hoʻoikaika kino a makemake wale paha e nānā maikaʻi i kahi ʻauʻau, ke kiʻi ʻana i kahi kālai kiʻi kāhea o ʻeono ʻeke abs kahi pahuhopu i kaʻana ʻia e ka nui.

ʻO ka loaʻa ʻana o ʻeono ʻeke e pono ai ka hoʻolaʻa ʻana a me ka hana nui, akā ʻaʻole pono ʻoe e paʻi i ka hale hoʻoikaika kino i ʻehiku mau lā o ka pule a i ʻole lilo i mea hana kino kino e hana pēlā.

Ma kahi o, kekahi mau hoʻololi i kāu papaʻai a me kou nohona hiki ke lawa e hana i nā hopena koʻikoʻi, lōʻihi.

Eia nā ala maʻalahi 8 e hoʻokō wikiwiki ai me ka palekana i nā abs ʻeono pūʻolo.

1. E hana hou aku iā Cardio

ʻO Cardio, i kapa ʻia hoʻi ka hoʻoikaika kino aerobic, kekahi ʻano hoʻoikaika kino e hoʻonui ai i ka helu o kou puʻuwai.

ʻO ka hoʻokomo pinepine ʻana i ka cardio i loko o kāu hana maʻamau hiki ke kōkua iā ʻoe e kuni i ka momona keu a wikiwiki i kou ala i kahi set of abs-pack abs.

Hōʻike nā haʻawina e maikaʻi loa ka cardio ke hiki mai i ka hōʻemi ʻana i ka momona o ka ʻōpū, kahi e hiki ke kōkua i ka ʻike ʻana i nā mākala o kou ʻōpū.

Ua hōʻike ʻia kahi noiʻi liʻiliʻi e hana ana i ka hoʻoikaika kino cardio ʻekolu a ʻehā mau manawa i kēlā me kēia pule e hōʻemi nui i ka momona o ka ʻōpū ma 17 kāne ().

Ua ʻike ʻia kekahi loiloi hou o nā noiʻi he 16 i ka nui o ka hana a ka poʻe cardio, ka nui o ka momona o ka ʻōpū i nalowale ().

E hoʻāʻo e loaʻa ma loko o 20-40 mau minuke o ke kaulike i ka hana ikaika i kēlā me kēia lā, a ma waena o 150-300 mau minuke i kēlā me kēia pule ().

ʻO nā hana e like me ka holo ʻana, ka hele wāwae ʻana, ka paikikala ʻana, ka ʻauʻau ʻana a i ʻole ke komo ʻana i kāu mau haʻuki punahele he mau ala maʻalahi wale nō e komo ai i ka cardio i kou lā.

Hōʻike nā noiʻi e hiki i ka hoʻoikaika ʻana i ka cardio ke hoʻemi i ka momona o ka ʻōpū, kahi e kōkua iā ʻoe e loaʻa i kahi abs ʻeono pūʻolo. Hoʻokahi loiloi i ʻike ʻia ka nui o ka poʻe cardio i hana, ʻo ka nui o nā momona o ka ʻōpū i nalowale.

2. Hoʻomaʻamaʻa i kou mākala ʻōpū

ʻO ka rectus abdominis ka mākala lōʻihi e hoʻonui ākea i ka lōʻihi o kou ʻōpū.

ʻOiai ʻo ka mea i ʻike nui ʻia e like me ka mākala e hana i ka helehelena o nā ʻeke ʻeono, he mea pono nō ia no ka hanu ʻana, ka ʻū ʻana a me ka neʻe ʻana o ka ʻōpū.

ʻO nā mākala ʻōpū ʻē aʻe e pili ana i nā oblique o loko a me waho a me nā ʻōpū transverse.

ʻO ka hoʻoikaika ʻana i kēia mau mākala ke kī o ka hoʻonui ʻana i ka nui o nā mākala a me ka loaʻa ʻana o ka ʻeke ʻeono pūʻolo.

Eia nō naʻe, e noʻonoʻo i nā hana ʻōpū wale nō ʻaʻole hiki ke hoʻoliʻiliʻi i ka momona o ka ʻōpū.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi ʻana i ka hana ʻana i nā hana ʻōpū i ʻelima mau lā i kēlā me kēia pule no ʻeono pule i hopena ʻole i ka momona o ka ʻōpū ma 24 mau wahine ().

Ma kahi o, e hoʻopili pono i kāu mau ʻōpū me ka papaʻai olakino a me ka cardio maʻamau e hoʻonui ai i ka momona a hoʻonui i nā hopena.

ʻO nā ʻōpū o ka ʻōpū, nā alahaka a me nā papa kekahi o nā hana i makemake nui ʻia e hiki ke kōkua i ka hoʻoikaika ʻana i nā mākala o kou ʻōpū a hana i ka helehelena o ʻeono pack pack.

Hiki i ka hoʻoikaika ʻana i nā mākala e hana i kou ʻōpū ke kōkua i ka hoʻonui ʻana i ka nui o nā mākala e kū ai i nā ʻeke ʻeono ʻeke. Hoʻohui i nā hoʻoikaika ʻōpū me ka papaʻai olakino a me ka cardio e hoʻonui ai i nā hopena.

3. Hoʻonui i ka loaʻa o kāu Protein Intake

ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā meaʻai protein kiʻekiʻe hiki ke kōkua i ka hoʻoliʻiliʻi o ke kaupaona ʻana, hakakā i ka momona o ka ʻōpū a kākoʻo i ka ulu ʻana o nā mākala ma kou ala i ka abs pack ʻeono.

Wahi a kekahi noiʻi, ʻo ka ʻai ʻana i nā meaʻai protein kiʻekiʻe i kōkua i ka hoʻonui ʻana i nā manaʻo o ka piha a paipai i ka mālama ʻana i ka makemake i 27 mau kāne kaumaha a momona hoʻi ().

Ua hōʻike ʻia kahi hōʻike ʻē aʻe i ka poʻe i hoʻonui i ka lawe ʻana o ka protein ma o 15% wale nō ka mea i hōʻemi i kā lākou lawe ʻana i ka calorie a ʻike i ka emi nui o ke kaumaha o ke kino a me nā momona o ke kino

ʻO kaʻai ʻana i ka protein ma hope o ka hana ʻana hiki ke kōkua i ka hoʻoponopono a me ke kūkulu hou ʻana i nā mākala me nā kōkua i ka hoʻihoʻi ʻana i nā mākala (,).

Hoʻohui, ua ʻike ʻia kekahi noiʻi ua kōkua kahi papaʻai protein kiʻekiʻe i ka mālama ʻana i ka metabolism a me ka nui o nā mākala i ka wā e emi ai ke kaupaona ().

ʻO ka ʻai, nā moa, nā hua, nā iʻa iʻa, nā huahana waiū, nā legume, nā nati a me nā ʻanoʻano he mau laʻana wale nō ia o nā meaʻai olakino, protein kiʻekiʻe e hiki ai iā ʻoe ke hoʻohui i kāu papaʻai.

Hiki i ka protein ke kōkua i ka hōʻemi ʻana i ka lawe ʻana o ka calorie, a me ka hoʻēmi ʻana i ke kaumaha o ke kino a me ka momona. Hiki iā ia ke kōkua i ka hoʻoponopono a me ke kūkulu hou ʻana i nā puʻupuʻu puʻupuʻu a mālama i ka nui o nā mākala i ka wā e emi ai ke kaumaha.

4. E hoʻāʻo i ka hoʻomaʻamaʻa Interval Intensity kiʻekiʻe

ʻO ka hoʻomaʻamaʻa wā waena kiʻekiʻe loa, a i ʻole HIIT, kahi ʻano hoʻoikaika e pili ana i ka hoʻololi ʻana ma waena o nā hāhā ikaika o ka hana a me nā wā hoʻōla pōkole. Mālama ʻo HIIT i kou puʻuwai a hoʻonui i ka momona momona.

Hiki i ka hoʻohui ʻana iā HIIT i kāu hana ke hoʻonui i ka pohō o ke kaupaona a maʻalahi hoʻi i ka loaʻa ʻana o ʻeke he ʻeono pack.

Ua hōʻike ʻia kahi noiʻi i hana ʻia e nā kāne ʻōpio i hana hoʻomaʻamaʻa HIIT no 20 mau minuke ʻekolu mau manawa i kēlā me kēia pule he awelika o 4.4 paona (2 kg) a ua ʻike he 17% e hoʻemi ana i ka momona o ka ʻōpū ma kahi o 12 mau pule ().

Pēlā nō, ua ʻike ʻia kahi noiʻi ʻē aʻe he 17 mau wahine i hana iā HIIT i ʻelua mau manawa i kēlā me kēia pule no 16 mau pule he 8% ka emi o ka momona o ka ʻōpū ().

ʻO kekahi o nā ala maʻalahi e hoʻāʻo iā HIIT ma ka home e hoʻololi i waena o ka hele wāwae a me ka holo ʻana no 20-30 kekona i ka manawa.

Hiki iā ʻoe ke hoʻāʻo e hoʻololi i waena o nā hana hoʻoikaika ikaika e like me nā Jack lele, nā piʻi mauna a me nā burpees me kahi wā pōkole ma waena.

Hiki i ka hoʻomaʻamaʻa wā waena kiʻekiʻe ke kōkua i ka hoʻonui ʻana i ka puhi ʻana i ka momona a lilo paha ia i mea maikaʻi loa no ka hōʻemi ʻana i ka momona o ka ʻōpū a me ka loaʻa ʻana o ka ʻeke ʻeono ʻeke.

5. Noho Hydrated

He mea koʻikoʻi loa ka wai i kēlā me kēia ʻano o ke olakino. He mea nui i nā mea āpau mai ka lawe ʻana i ka ʻōpala i ke kaohi o ka mahana.

Hiki ke kōkua i ka noho ʻana me ka hydrated me ka hydrated i kou ʻōnaehana, puhi i ka momona o ka ʻōpū keu a maʻalahi hoʻi e kiʻi i kahi set of abs-pack abs.

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia hoʻokahi noiʻi ʻana e inu ana he 500 mau mililita o ka wai i hoʻonui iki i ka lilo o ka ikehu e 24% a hiki i 60 mau minuke ma hope o ka ʻai ʻana ().

Hōʻike kekahi noiʻi ʻē aʻe i ka wai inu hiki ke hoʻoliʻiliʻi i kou makemake a hoʻonui i ka pohō kaumaha.

Hoʻokahi noiʻi me 48 mau makahiki waena a ʻelemakule nā ​​mākua i ʻike i ka poʻe i inu i ka wai ma mua o kēlā me kēia pāʻina i nalowale 44% ʻoi ke kaumaha ma mua o 12 mau pule ma mua o ka poʻe ʻaʻole ().

Hiki ke hoʻololi i nā koi wai ma muli o nā ʻano like ʻole, e like me ka makahiki, ke kaumaha o ke kino a me ka pae o ka hana.

Eia nō naʻe, koi ka hapanui o ka noiʻi i ka inu ʻana ma kahi o 1-2 mau liters (34-68 auneke) o ka wai i kēlā me kēia lā e noho hydrated maikaʻi.

Hōʻike nā noiʻi e hiki i ka wai inu ke hoʻonui i ka manawa kūlohelohe, hoʻoliʻiliʻi i ka makemake a hoʻonui i ka pohō kaumaha e kōkua iā ʻoe e lilo i ka momona o ka ʻōpū paʻakikī.

6. Kāpae i ka ʻai ʻana i ka meaʻai

ʻO nā meaʻai me ka hana kaumaha e like me nā ʻāpana, nā kuki, nā pahū a me nā meaʻai maʻalahi he kiʻekiʻe i loko o nā calories, carbs, fat and sodium.

ʻAʻole wale kēlā, haʻahaʻa haʻahaʻa kēia mau meaʻai i nā meaʻai nui e like me ka fiber, protein, nā huaora a me nā minelala.

Nixing i kēia mau mea ʻai maikaʻi ʻole maikaʻi ʻole mai kāu papaʻai a hoʻololi iā lākou no nā meaʻai āpau hiki ke hoʻonui i ka pohō o ke kaumaha, hoʻemi i ka momona o ka ʻōpū a kōkua iā ʻoe e hoʻokō i kahi set of abs-pack abs.

ʻO kēia no ka mea he ʻoi aku ka ikaika o ka hoʻoulu ʻana i nā meaʻai āpau i waiwai i ka protein a me ka fiber, i hiki ke puhi i nā mea ʻoi aku ka kalori a mālama i kāu metabolism ().

ʻO nā mea momona i nā meaʻai āpau, e like me ka protein a me ka fiber, mālama pū ʻoe iā ʻoe i ka piha e kaohi i ka ʻiʻini a me ke kōkua i ka pohō kaumaha ().

ʻO nā huaʻai, nā mea kanu, nā kīʻaha a me nā legume āpau i nā koho ʻē aʻe i prepackaged kūpono i nā mea e like me nā meaʻai paʻa, nā mea i hoʻomoʻa ʻia a me nā meaʻai māmā.

ʻOi aku ka nui o nā meaʻai i hana ʻia i ka calorie, carbs, fat and sodium. Pono kēia mau meaʻai i ka liʻiliʻi o ka ikehu e ʻeli a nele hoʻi i nā meaola nui e like me ka protein a me ka fiber e hiki ke kōkua i ka pohō kaumaha.

7. Eʻokiʻoki i nā Carbs i hoʻomaʻemaʻe ʻia

ʻO ka hōʻoki ʻana i kāu ʻai ʻana i nā huʻohina i hoʻomaʻemaʻe ʻia hiki ke kōkua iā ʻoe e lilo i ka momona keu a loaʻa iā ʻoe ʻeono ʻeke pack.

ʻO nā carbs i hoʻomaʻemaʻe ʻia e nalowale i ka hapa nui o kā lākou mau wikamina, nā minelala a me nā fiber i ka wā o ka hana ʻana, e hopena ana i kahi huahana hope loa i haʻahaʻa i ka waiwai nutritional.

ʻO ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia ke kumu o nā kui a me nā hāhā ʻana i nā pae kō kō, e hiki ai ke hoʻonui i ka pōloli a me ka lawe ʻana o ka meaʻai ().

ʻO ka ʻai ʻana i nā ʻano nui āpau, ma ka ʻaoʻao ʻē aʻe, ua hoʻopili ʻia i ka hoʻoliʻiliʻi o ka pūhaka a me ke kaumaha o ke kino i lalo.

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi ua loaʻa i ka poʻe i ʻai i ka nui o nā hua maemae i loaʻa ka nui o ka momona o ka ʻōpū ke hoʻohālikelike ʻia me ka poʻe i ʻai i nā hua holoʻokoʻa holoʻokoʻa ().

Kuapo i nā kāpena i hoʻomaʻemaʻe ʻia mai nā meaʻai e like me nā pā, pasta a me nā meaʻai i hana ʻia a ʻoliʻoli i nā kīʻaha piha e like me ka laiki ʻeleʻele, bale, bulgur a me couscous e kōkua i ke kākoʻo ʻana i ka māʻona a puhi i ka momona o ka ʻōpū

Haʻahaʻa nā kālapa i hoʻomaʻemaʻe ʻia i nā meaʻai a hiki ke hoʻonui i ka pae pōloli. Hoʻohui ʻia kahi kiʻekiʻe o nā hua i hoʻomaʻemaʻe ʻia e hoʻonui ʻia i ka momona o ka ʻōpū.

8. Hoʻopiha i ka Fiber

ʻO ka hoʻohui ʻana i nā meaʻai kiʻekiʻe loa i loko o kāu papaʻai kekahi o nā ala maʻalahi no ka hoʻonui ʻana i ka pohō kaumaha a me ka loaʻa ʻana o ʻeke he ʻeono pack.

Holo ka fiber soluble ma o ka gastrointestinal tract undigested a hiki ke kōkua i ka hoʻolōʻihi i ka ninini ʻana o ka ʻōpū e hōʻona iā ʻoe no ka lōʻihi ().

I ka ʻoiaʻiʻo, ua loaʻa kahi loiloi e pili ana ka hoʻonui ʻana i ka lawe fiber i 14 gram i kēlā me kēia lā e pili ana i ka hoʻemi 10% o ka loaʻa ʻana o ka calorie a me 4.2 paona (1.9 kg) o ka pohō kaumaha ().

Hōʻike ka noiʻi ʻana i ka lawa ʻana o ka fiber i kāu papaʻai hiki ke pale aku i ka loaʻa ʻana o ke kaumaha a me ka hōʻiliʻili momona.

Ua hōʻike ʻia kahi noiʻi no kēlā me kēia hoʻonui he 10-gram o ka puluniu hiki ke lawe ʻia i kēlā me kēia lā, ua lilo nā mea komo i ka 3.7% o ka momona o ka ʻōpū ma mua o ʻelima mau makahiki me ka hana ʻole ʻana i nā hoʻololi ʻē aʻe e pili ana i ka papaʻai a me ka hoʻoikaika kino.

ʻO nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, nā nati a me nā ʻanoʻano wale nō nā mea olakino, nā mea momona kiʻekiʻe i hiki iā ʻoe ke hoʻohui i kāu papaʻai e kōkua ai i ka puhi ʻana i ka momona o ka ʻōpū.

Hiki ke kōkua i ka ʻai ʻana i ka fiber ke mālama iā ʻoe me ka piha a kōkua i ka pale ʻana i ka loaʻa ʻana o ke kaumaha a me ka momona o ka momona.

Ka Laina Lalo

Aia kekahi mea hou aku i ka loaʻa ʻana o ʻeono ʻeke abs ma mua o ka hana ʻana i kekahi mau crunches a i ʻole nā ​​papa i kēlā me kēia lā.

Akā, koi ia i ka mālama ʻana i ka papaʻai olakino a me ka mālama ʻana i kahi nohona ola e kōkua i ka hoʻokō i kāu mau pahuhopu.

Ke hana nei i kekahi mau mea kuʻina maʻalahi i kāu hana maʻamau i kēlā me kēia lā hiki ke kiʻi iā ʻoe i kahi set o ʻeono pack pack a hoʻomaikaʻi i kou olakino i ka manawa like.

3 neʻe neʻe e hoʻoikaika i abs