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Ho hloka boikoetliso le bophelo ba sedimentary, hammoho le lintlha tse ling tse fapaneng li kenya letsoho ho nts'etsopele ea mafura 'meleng oa hau, haholo ho potoloha mpa. Ho latela lithuto, mafura a mangata ho potoloha mpa a nkoa a le kotsi ho feta ho ba motenya haholo. Mafura ana a manganga ha ho bonolo ho a felisa. Liphuputso li senola hore mafura a mpeng a ka eketsa menyetla ea lefu la tsoekere la mofuta oa 2, lefu la pelo, stroke, khatello ea mali esita le mofetše.
Ka tlhompho e bitsoang 'meetso ea lerato', mafura a mpeng hangata a hakanyetsoa ka ho metha selikalikoe se potileng letheka la hao. Litekanyo tse kaholimo ho lisenthimithara tse 102 ho banna le lisenthimithara tse 88 ho basali li tsejoa e le botenya ba mpa. Ho lahleheloa ke mafura a mpeng ho na le melemo e khahlisang bophelong ba hau mme ho ka u thusa ho phela halelele. Leha ho na le mekhoa e mengata ea ho lahleheloa ke mafura, ke a 'maloa feela a sebetsang bakeng sa mafura a mpeng [1] [pedi] .
Mona ke tse ling tsa boikoetliso bo sebetsang ka ho fetesisa bo tšehelitsoeng ke mahlale bo ka thusang ho fokotsa mafura a mpeng [3] . Re tla be re ntse re lekola mefuta e fapaneng ea li-crunches tse nang le molemo molemong oa ona. Sheba.
Crunches Bakeng sa ho Lahleheloa ke Mafura a Belly
Mafura a Belly a entsoe ka mafura a ka tlasa letlalo le mafura a visceral, a teng botebong ba kutu mme a teetse litho tsa hau tsa kahare. Mafura a visceral a ntša metsoako e eketsang ho ruruha le ho kenya letsoho kotsing e kholo ea mafu, ho kenyeletsoa maemo a pelo, methapo ea lefu la tsoekere la 2 le mefuta e meng ea mofetše.
Haele hantle, mafura a Belly ke sebaka sa polokelo ea likhalori tse ngata. Mafura a bolokiloe liseleng tse mafura ka sebopeho sa triglycerides e chesoang ha o etsa mesebetsi ea 'mele. 'Me ha u chesa lik'hilojule tse lekaneng' me u sa li nkele sebaka, qetellong u tla lahleheloa ke mafura a mpeng .
Ka ho etsa li-crunches, hammoho le tsa phepo e nepahetseng le mesebetsi e meng ea 'mele, o ka tlosa mafura a mangata le a sa batleheng a bokellaneng thekeng la hao. Re bokelletse li-crunche tse sebetsang tse ka thusang ho chesa mafura a ka mpeng.
1. Kamehla Crunch
Ea mantlha kapa crunch e tloaelehileng ke e 'ngoe ea mefuta e tloahelehileng ea boikoetliso ba mpeng ebile ke karolo e sebetsang ea lenaneo la koetliso ea matla. U hloka ho ela hloko sebopeho sa hau ha u etsa li-crunches, haholo haeba u na le mathata a mokokotlo kapa molala.
Mokhoa oa ho
- Robala ka mokokotlo oa hau.
- Jala maoto a hau fatše, bophara ba letheka.
- Koba mangole ebe u beha matsoho sefubeng sa hao.
- Konteraka abs ea hau le ho kenya moea.
- Exhale le ho phahamisa 'mele oa hau o kaholimo, ho boloka hlooho le molala li phutholohile.
- Inhale 'me u khutlele sebakeng sa ho qala.
2. Crunch e sothehileng
Boikoetliso bona ha bo sebetse feela ka mpeng ea hau e kaholimo le ka tlase empa bo sebetsa le mesifeng ea 'oblique' ea mpeng. The sosobana se sothehileng e sebetsa mesifeng e ka lehlakoreng la mpa ea hau.
Mokhoa oa ho
- Robala fatše fatše ka mokokotlo, u khumame ka lengole la likhato tse 90.
- Beha matsoho ka morao ho hlooho kapa sefubeng (Ba qalang ba lokela ho ba beha sefubeng).
- Koala sekoti sa hau maotong, u phahamise mahetla fatše.
- Ha u kobeha, sotha e le hore setsoe se supa mangoleng a hao.
- Tšoara boemo bo kobehileng 'me u tiise mesifa ea mpa metsotsoana e 2.
- Pheta ka lehlakoreng le leng.
3. Ho petsoha ha baesekele
O mong oa melemo e meholo ea 'mele ea Mekokotlelo ea libaesekele e kenyeletsa ho theola boima ba 'mele. Kamehla ho etsa mofuta ona oa lithuso tsa ho ikoetlisa mesebetsing, mesifa, matla le matla. Ho sisinyeha le ho sisinyeha ho kenyelletsoang ha libaesekele ho boetse ho thusa ho fumana mala a sephara le a toni ka ho tlosa mafura a sa hlokahaleng a etsang hore o shebahale o le bobebe.
Mokhoa oa ho
- Qala ka ho robala fatše, mokokotlo oa hau o ka tlase o petelitsoe fatše 'me hlooho le mahetla a phahamisitsoe hanyane kaholimo ho eona.
- Beha matsoho a hau habobebe mahlakoreng a hlooho ea hau u se ke ua loha menoana ea hau ka morao (hlokomela hore o se ke oa tsokotsa hlooho ka matsoho).
- Otlolla leoto la hao le letona ho ea fihla boholeng ba likhato tse 45 fatše ha u ntse u sutumetsa 'mele oa hao o kaholimo ka letsohong le letšehali, u tlise setsoe sa hao se letona letsohong le letšehali.
- Joale chencha mahlakore ebe u etsa motsamao o ts'oanang ka lehlakoreng le leng.
4. Habeli Crunch
Ha e etsoa ka nepo, faele ea crunch habeli e tla sebetsana ka katleho le mesifa ea mantlha ho feta ho iketsetsa mpa ka bo eona. Tsamaiso ena e habeli ka bonngoe e tla lebisa tlhokomelo ho li-oblique tsa hau, li-flex flexes le rectus abdominis (eo hape e bitsoang mesifa ea liphutheloana tse tšeletseng).
Mokhoa oa ho
- Thetsa ka mokokotlo matsoho a le ka morao ho hlooho le mangole a kobehile hanyane.
- Koala abs ea hau e kaholimo ka ho phahamisa hlooho le mahetla maotong.
- Ka nako e ts'oanang, phahamisa butle le ho khumama mangole, ho ea sefubeng.
- Exhale ha u ntse u koala likarolo tsa 'mele oa hau, ebe u hula moea ha o khutlela boemong ba ho qala.
5. Lathe leoto Crunch
Morero oa mantlha oa boikoetliso bona, joalo ka li-crunches tsa khale, ke ho matlafatsa le ho bua mesifa ea mpa . E boetse e na le molemo o tšoanang ka ho tlosa mafura a mpa 'me ha e hloke tšebeliso ea lisebelisoa tse boima kapa tse turang. Li-crunches tsa leoto le eme li ka matlafatsa mesifa e ka tlase le e kaholimo ea mpa.
Mokhoa oa ho
- Robala ka mokokotlo holim'a mmete ebe u beha matsoho a hau ka morao molaleng oa hau.
- Tlisa maoto a hau holimo, o a otlolle fatše ka ho khumama ka mangole a kobehileng mme o boloke lesapo la mokokotlo o bataletse.
- Kontraka abs ea hau ha u itokisetsa ho phahamisa.
- Ebe u qala ka ho kobeha 'mele oa hau hanyane ka hanyane, u phahamisa mahetla fatše ebe u ntšetsa moea holimo.
- Boloka maoto a hao a otlolohile 'me a supile holimo u se ke oa a lumella hore a thekesele kapa a thathamise ka lehlakoreng le leng.
- Tsoela pele ho kobehela 'mele oa hau holimo u sebelisa mesifa ea hau ea mantlha.
- Ha mahetla a mahetla a theohile fatše, emisa 'me u tšoare boemo motsotsoana kapa tse peli.
- Qala ho theola 'mele o kaholimo ka ho itsokolla butle butle.
- Hulela motsamao o yang tlase.
- Pheta bakeng sa lihlopha tse 12 ho isa ho tse 16.
6. Ho qhibiliha ha Oblique
Sena boikoetliso e kopanya lerako la mpa le li-oblique (mesifa e mahlakoreng a mpa) mme e thusa ho betla letheka. Boikoetliso bona bo matlafatsa mokokotlo, bo tiisa mokokotlo, bo ntša molumo oa abs, ebile bo ntlafatsa botsitso le ho tenyetseha.
Mokhoa oa ho
- Qala ka ho paqama ka lehlakore, forearm, mangole a kobehile hanyane.
- Khutlela hanyane holim'a glute ea hau, joalo ka ha u lutse ka pokothong e ka morao ea lijini tsa hao tse putsoa 'me u phahamise maoto lisenthimithara tse' maloa ho tloha moseme.
- Tlisa letsoho le kaholimo ho hlooho hore setsoe le lona le kobehe.
- Phahamisa maoto a tlisa mangole setsoeng sa hao ha ka nako e ts'oanang a ntse a kokotletsa setsoe sa hao ho ea lengoleng la hao.
- Pepeta thekeng la hao ka e mong le e mong ea phahamisang.
- Etsa palo e lakatsehang ea reps ebe u chencha mahlakore.
7. Raised leoto Crunch
Crunches e phahameng li molemo haholo ha u li etsa butle. E etsoa ka mokhoa o tloahelehileng ha o rapaletse fatše kapa o leketlile bareng ea chin-up kapa bareng e phahamisitsoeng ea mothinya. E 'ngoe le e' ngoe eu fa melemo e fapaneng, empa tsohle li thusa ho eketsa matla le tlhaloso eo u e bonang mesifa ea hau e ka mpeng. Li-crunche tse phahamisitsoeng tsa maoto li thata ha ho bapisoa 'me ho ka nka likhoeli tse' maloa le ho phetoa hangata pele o qala ho bona liphetho.
Mokhoa oa ho
- Thetsa ka mokokotlo letheka le mangole li kobehile ka likhato tse 90.
- Lirope tsa hau li lokela ho shebahala fatše.
- Phutha matsoho ebe o a beha sefubeng.
- Kontraka mpa ea hau e le hore mokokotlo oa hau o tlase o thelame fatše.
- Ebe u phahamisa mokokotlo le mahetla butle butle ha u ntse u boloka matsoho a hau a le haufi le sefuba.
- Tšoaea likhopo tsa hao ho leba noka ea hao (karolo e ka tlase ea kutu ea 'mele oa motho pakeng tsa mpa le lirope)' me u leke ho fihla liropeng tsa hao ka litsoeng.
- Hang ha u se u tsitsitse ho fihlela moo u ka khonang, tšoara boemo motsotsoana kapa tse peli.
- Ebe butle butle khutlela sebakeng sa ho qala.
8. Reverse Crunch
E 'ngoe ea mantlha ea mantlha boitlhakiso bo matlafatsang , reverse crunches li thusa ho ntlafatsa botsitso hohle mokokotlong, lethekeng le mokokotlong. Morero oa mantlha oa boikoetliso bona ke ho fa mesifa ea hau e tlase matla le ho tenyetseha.
Mokhoa oa ho
- Robala fatše ka mokokotlo oa setso, maoto a hau a khumame ka mangole le matsoho tlasa hlooho ea hau kapa u a otlolle mahlakoreng a hau.
- Tlanya mokokotlo oa hau o ka tlase fatše ebe o phahamisa maoto fatše.
- Boloka mangole a hao a kopane, a kobehile ka lehlakoreng la 90-degree.
- U sebelisa mokokotlo oa hau (mahareng a mahareng a amanang le mesifa eohle ea hau sebakeng seo ho kenyeletsoa bokapele, morao le mahlakore), hula mangole a hao sefubeng.
- Khutlela sebakeng sa ho qala ntle le ho ama fatše ka maoto.
Hlokomela Ho qala mokhoa o mocha oa ho ikoetlisa ho ka ba thata. Ka hona, ho bohlokoa ho fumana tataiso ho tsoa ho mokoetlisi kapa setsebi pele u se kenya kemisong ea hau.
Ka Tsebiso ea ho Qetela…
Hona le mefuta e fapaneng ea ho ikoetlisa eo u ka e khethang. Fumana tse 'maloa tse u sebeletsang' me u netefatse hore u kopanya pakeng tsa tse fapaneng. Morero ke ho qala butle butle mme o tlohelle 'mele oa hau ho tloaela tloaelo. Ha ho na molemo oa ho potlaka kaha ho ikitlaelletsa 'mele oa hau ho ka hlahisa litholoana tse mpe feela.
Ntle le boikoetliso bo boletsoeng ka holimo, o lokela hape ho ja lijo tse nepahetseng le boikoetliso ba pelo le methapo ho fihlela sepheo sa hau.
Sheba Litšupiso tsa Sengoloa- [1]Lilly, R. (2018). Probiotics le boima ba 'mele.
- [pedi]Konyana, T. (2018). Tlhatlhobo ea Belly Flat: Mokhoa oa ho Lahleha Mafura a Belly.
- [3]Ladon, J. (2017). Boikoetliso bo holimo bo hloleha bekeng ena: Ho ruruha ho ea ho…. MATLA, 30 (2018).
