Aia kahi kuhi hoʻopunipuni e kiʻi i ʻeono pack pack wikiwiki?

Anter

• He aha ka ʻeke ʻeono?
• Ke hoʻohaʻahaʻa nei i kou pae momona o ke kino
• He aha kāu e hana ai e loaʻa iā abs
• Hoʻoemi i nā calorie
• Hoʻonui i ka lawe ʻana o ka protein
• Koho i ka hoʻoikaika intermittent ikaika loa
• Hoʻohui hoʻomaʻamaʻa aʻoaʻo
• 3 neʻe neʻe e hoʻoikaika i abs
• ʻO ka lawe lawe ʻana

Hōʻike Overview

ʻO ka wili, chiseled abs ka grail hemolele o nā mea makemake i ke kino. ʻLelo lākou i ka honua ua ikaika a wīwī ʻoe a ʻaʻohe wili a ka lasagna ma luna ou. A ʻaʻole maʻalahi lākou e hoʻokō.

ʻO ka poʻe haʻuki ʻē aʻe, ka hapanui o ka poʻe i nāʻiʻo ʻōpū i uhi ʻia e ka papa momona. ʻO kekahi o ia mea kokoke i ka ʻili o ka ʻili (momona subcutaneous). ʻO kekahi o ia mea hohonu i loko o ka lua o ka ʻōpū iho (momona visceral).

ʻO ka momona o kou momona, ʻo ka lōʻihi ka lōʻihi e hoʻolei iā ia a laila e hōʻike i ʻeono ʻeke pack.

He aha ka ʻeke ʻeono?

ʻO ka mākala nui i loko o ka ʻōpū ke kuleana no kēlā ʻano holoi holoi ke ʻano o ka rectus abdominis. ʻO kahi kaula lōʻihi, pālahalaha o nā olonā e hoʻonui ākea mai ka iwi pubic a i lalo o nā iwi ʻaoʻao. Aia ia ma luna o nā mea o loko a me nā hana e kōkua ai e hoʻopaʻa i kēia mau ʻāpana i ko lākou wahi kūpono.

He mānoanoa māhele ʻia me ka ʻākau a me ka hapalua hema e holo like ana kekahi i kekahi. Hoʻokaʻawale ʻia kēlā me kēia hapa i ʻekolu mau ʻāpana e nā mea hoʻopili. ʻO kēia mau kaona ʻeono o nā mea hoʻopili e hāʻawi i ka ʻōpū i kona hiʻohiʻona "ʻeono ʻeke".

Nānā ʻole i ka maikaʻi o ke kani ʻana o kou rectus abdominis, inā hūnā ʻia ia ma lalo o nā momona, ʻaʻole e ʻike ʻia kāu ʻeono ʻeke.

Wahi a Harvard Health, ma kahi o 90 pākēneka o ka momona o ke kino he subcutaneous, ʻo ia hoʻi aia ia ma lalo o ka ʻili. ʻO ia nā mea squishy e hana i kou ʻōpū a he momona o ke kino i hiki iā ʻoe ke hopu me kou mau lima.

Ma kahi o 10 pākēneka o ka momona ka ʻano visceral. Aia kēia momona ma lalo o ka paia o ka ʻōpū a ma nā hakahaka e uhi ai i nā ʻōpū a me ke ake.

Hūnā ʻo ia i nā homone a me nā mea ʻē aʻe e hoʻoulu ai i ka haʻahaʻa haʻahaʻa, kahi hopena pololei i ka hoʻomohala ʻana i nā mea e like me ka maʻi puʻuwai, dementia, a me kekahi mau maʻi ʻaʻai.

ʻO ka hana ʻana i nā hoʻomaʻamaʻa e like me crunches he mea maikaʻi ia no ka toning ʻana i nā mākala o ka ʻōpū, akā ʻo ka lilo ʻana o ka subcutane ʻelua a me ka momona visceral ka mea mua e hemo ai i kāu abs.

Wahi a ka American Council on Exercise (ACE), pono ʻoe e hoʻohaʻahaʻa i kou momona o ke kino ma kahi o 14 a 20 pākēneka no nā wahine a 6 a 13 pakeneka no nā kāne. Ma kahi pālākiō i hoʻohana ʻia e ACE, ʻike ʻia kēia ma ke ʻano he "ʻālapa".

ʻOiai ia manawa, ʻaʻohe o kekahi poʻe i ka makeup genetiki e pono ai no ka ʻeono ʻeke pack. ʻO ia no ka mea hiki paha iā lākou ke ʻili mānoanoa o ka ʻili a me nā mea e pili ana i ka rectus abdominis, e hana ana i mea paʻakikī no ka haehae abs e hōʻike.

Loaʻa i kekahi poʻe ka asymmetrical a i ʻole nā ​​kihi kihi e hele ana ma luna o ka rectus abdominis, e nānā liʻiliʻi ana i ko lākou abs e like me kahi papa holoi.

Ke hoʻohaʻahaʻa nei i kou pae momona o ke kino

ʻO ka hoʻohaʻahaʻa ʻana i kou pākēneka momona momona hiki ke lilo i lōʻihi a me ka hana painstaking.

Ua kākau ʻia kahi noiʻi i loko o ka puke pai ma ʻAmelika Hui Pū ʻIa, aia ma kahi o 40 pākēneka wahine momona ma ka awelika kāne a ma kahi o 28 pākēneka. Lawe kūlohelohe nā wahine ma mua o nā kāne ma muli o ka estrogen estrogen.

Pono ka hapanui o nā kāne a me nā wahine e lilo i ka hapa o ko lākou kino momona no ko lākou abs e hōʻike ai. Wahi a ka ʻAha ʻAmelika o ka hoʻoikaika kino ʻana he 1 pakeneka o ka pohō momona o ke kino i kēlā me kēia mahina ka palekana a hiki ke hoʻokō ʻia.

Hāʻawi ʻia i kēlā makemakika, hiki iā ia ke lawe i kahi wahine me ka momona o ke kino ma kahi o 20 a 26 mau mahina e loaʻa ai ka nui kūpono o ka momona momona no ʻeono ʻeke pahu. Pono ke kāne maʻamau ma kahi o 15 a 21 mau mahina.

He aha kāu e hana ai e loaʻa iā abs

ʻO ka nūhou maikaʻi he abs kāu. ʻO ka nūhou maikaʻi ʻaʻohe ala wikiwiki a maʻalahi hoʻi e hoʻāhu ai iā lākou. ʻO ka hoʻoikaika ʻana i kou mau puʻupuʻu o kou ʻōpū me nā hoʻomaʻamaʻa e kōkua ʻia e hoʻoikaika a hoʻokalakala iā lākou.

Hoʻoemi i nā calorie

E ʻokiʻoki ma kahi o 500 mau calorie mai kāu papaʻai i kēlā me kēia lā inā makemake ʻoe e lilo i hoʻokahi paona i ka pule.

Inā ʻoe e hoʻomaʻamaʻa, hiki paha iā ʻoe ke ʻokiʻoki i nā calories liʻiliʻi. Inā kuni ʻoe i nā calories he 250 ma ka hana ʻana i kēlā me kēia lā, pono ʻoe e ʻokiʻoki i nā calories a 250 wale nō.

Hoʻonui i ka lawe ʻana o ka protein

Ke lilo ʻoe i kaupaona, lilo pū ʻoe i nāʻiʻo momona. I mea e mālama ai i ka nui o nā mākala, he mea nui e hoʻopau i ka nui o nā protein, ka hale kūkulu o nā mākala.

E ʻimi no ka mea he 1 a 1.5 mau gram no kēlā me kēia paona ʻelua āu e kaupaona.

Ua hōʻike ʻia kahi kānana i hoʻopuka ʻia i ka wā e hoʻāʻo ana e hoʻemi i ka paona, ʻo ka poʻe i ʻai i nā protein ʻoi aku ka nui ma mua o ka awelika (1.2 a 1.5 gram i ka 2.2 paona o ke kaumaha o ke kino) hiki ke mālama i ka puʻupuʻu puʻupuʻu a hoʻonui i ke kino i hoʻohālikelike ʻia i ka poʻe ʻai i ka nui o nā protein (0.8 gram ma 2.2 paona).

Unuhi ʻia i loko o 90 mau mika o ka protein - 30 gram i kēlā me kēia pāʻina, no kēlā me kēia lā no kahi kanaka 150 paona.

ʻO nā meaʻai waiwai protein e komo pū me ka moa, ka bipi, ka pipi, nā legume, nā nati, a me kekahi mau huahana waiū e like me Greek yogurt.

Koho i ka hoʻoikaika intermittent ikaika loa

ʻO nā laʻana o ka hoʻoikaika kaha intermittent kiʻekiʻe me:

• sprint no 20 kekona ukali ma ka hele wāwae no 40, a hana hou
• paikikala ma kahi holoʻokoʻa holoʻokoʻa no 8 kekona a ukali ʻia e kahi haʻahaʻa haʻahaʻa haʻahaʻa no 12 kekona

Wahi a ka noiʻi i paʻi ʻia i loko o ka, nā wahine i hana i kēlā ʻano hoʻoikaika kino paikikala no 20 mau minuke, ʻekolu manawa o ka pule, no 15 mau pule, ua lilo ka momona o ke kino ma mua o ka poʻe i hana i ka hoʻoikaika aerobic paʻa.

Hoʻohui hoʻomaʻamaʻa aʻoaʻo

ʻO Cardio me ka hāpai ʻana i nā kaupaona ke ʻano o ka poka hoʻokalakupua ke lilo ka momona.

I hoʻokahi aʻo ʻana i ka nānā ʻana i nā ʻōpio kaumaha, ʻo ka poʻe i hana cardio no 30 mau minuke a me ka hoʻomaʻamaʻa ikaika no 30 mau minuke, ʻekolu manawa o ka pule no hoʻokahi makahiki, ua lilo ka momona o ke kino a hoʻomāhuahua i ko lākou pūhaka ma mua o ka poʻe i hana i ka hoʻoikaika kino aerobic.

3 neʻe neʻe e hoʻoikaika i abs

ʻO ka lawe lawe ʻana

ʻAʻohe ala wikiwiki a maʻalahi hoʻi e kiʻi i nā abs ʻeono pūʻolo. Pili ia i ke aʻo a me ka hoʻokō i ka hoʻomaʻemaʻe, ʻai maikaʻi a me ka hoʻoikaika kino maʻamau, e like me ka cardio a me ka hoʻomaʻamaʻa ikaika.

Akā ʻoiai hiki ke lōʻihi ke kaʻina a me ka hana nui, ʻeono ʻeke abs kahi pahuhopu hoʻoikaika kino i hiki ke loaʻa e ka poʻe i kūpaʻa i ka hana.