Lijo tsa Abs: Litaelo tse 9 bakeng sa Banna le Basali

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Haeba u phathahane ho betla abs ea hau ka ho sotha, li-crunches le li-static holders ho aha mesifa e matla ntle le ho tsepamisa mohopolo lijong tsa abs, ha ho bonolo hore u ka fihlela sepheo sa hau. Ho fihlella chebahalo e bokotiloeng le e hlatsoang, o hloka ho latela lijo tse nepahetseng. Ha re boneng hore na lijo tsa abs ke eng.

Lijo tsa Abs ke Life?

Morero oa mantlha oa li-abs tsa lijo ke ho batalatsa mpa ea hau le ho o fokotsa. Lijo tsa abs li hahiloe haufi le lijo tse 12 tse tletseng limatlafatsi tseo ho nahanoang hore li fana ka livithamini, liminerale le faeba tsohle tseo 'mele oa hau o li hlokang ho phela. E boetse e thusa ho aheng mesifa e metenya le ho chesa mafura a 'mele.

Ho etsa liqeto tse nepahetseng ke mohato oa pele oa ho theha li-abs tse hahiloeng empa, ka nako e ts'oanang, khalori ea hau e lokela ho ba ntlheng. Kahoo, ho latela tataiso e itseng ea li-abs tsa lijo ho tla u lumella ho fihlela li-abs tse hahiloeng le ho u theola boima ba 'mele.

Balla ho tseba tataiso ea li-abs tsa banna le basali.

1. Ja Lijo tse hlano kapa tse tšeletseng ka letsatsi

Ho na le batho ba bangata ba ntseng ba ja lijo tse kholo tse peli ho isa ho tse tharo ka letsatsi mme hangata ba qetella ba sa je letho ka lihora tse ngata. Ka sebele sena se ka u theola boima ba 'mele le mafura empa, u ke ke ua koetlisa' mele oa hau ho chesa mafura ka mokhoa o sebetsang bakeng sa ho laola boima ba 'mele.

Ho ja lijo tse nang le phepo kapa seneke lihora tse ling le tse ling tse tharo ho pholletsa le letsatsi ho tla tsitsisa tsoekere ea mali, ho fana ka limatlafatsi tse lekaneng 'meleng le ho thusa ho laola litakatso tsa lijo tse sa batleheng bakeng sa lipompong le mafura. Sena se tla lebisa polokelong e ngata ea glycogen sebeteng le mesifa ea mesifa.

E le hore u shebahale u le mosesaane 'me u hahe abs ea hao e hahiloeng, u lokela ho ja khafetsa mme kemiso e ka ba ntho e kang ena:

Lijo tsa hoseng - 8 hoseng

Seneke - 11 hoseng

Lijo tsa motšehare - 1 thapama

Seneke - 4 mantsiboea

Lijo tsa mantsiboea - 6 mantsiboea

Seneke - 8 pm

2. Se ke oa lula u lapile

Nakong eo 'mele oa motho o bontšang hore o hloka limatlafatsi, o tla be o se o ntse o li amohile. Ho qoba sena, ja pele tlala e hlasela 'mele oa hau. U ka ba le khalase ea protheine shake le banana kapa bareng ea protheine e nang le tsoekere e tlase.

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3. Khaotsa ho bala kalori

Se ke oa bala lik'hilojule tsa hau kaha li tla etsa hore u se ke ua tsepamisa maikutlo le ho ba le tšusumetso. Ho ea ka phuputso e entsoeng ke Lefapha la Temo la Amerika, banna ba ile ba botsoa hore na ba jele eng mme ba e lekola hore na e se nnete. Ho senotsoe hore banna ba lilemo li 25 ho isa ho 50 ba ne ba ja mafura, lijo-thollo le lipompong habeli tseo ba li hakantseng.

Kahoo, haeba u ja lijo tse tšeletseng tse leka-lekaneng hantle ka letsatsi, u tla tseba ho laola likarolo tsa hau ka fiber le protheine.

4. Fokotsa Tšebeliso ea Joala

Lino tse tahang li eketsa likhalori 'meleng oa hau tseo u sa li batleng ha u latela mokhoa oa ho ja. Likhalori tsena tsa joala ke likhalori tse se nang letho tse tla u etsa hore u je haholoanyane le ho khothaletsa 'mele oa hau ho chesa mafura a fokolang. Kahoo, ka tsela e itseng, e lebisa polokelong ea mafura 'meleng.

5. Etsa Li-Superfoods Lijo Tseo U li Tlang

Lijo tsa abs li tla u lumella ho tsepamisa mohopolo mefuteng ea mefuta ea lijo ho fihlela litlhoko tsa hau tsa mantlha tsa phepo. Lijo tsena li kenyelletsa linate, linaoa le linaoa, meroho e tala, lihlahisoa tsa lebese, oatmeal hang-hang, mahe, nama e se nang mafura, peanut butter, oli ea mohloaare, bohobe ba lijo-thollo le lijo-thollo, Whey powder le monokotsoai. Ho kenyelletsa li-superfoods tsena lijong tsa hau ho tla khotsofatsa litakatso tsa hau le li-buds tsa tatso.

6. Matla Lijong Tsohle ka Protheine

U lokela ho ja protheine e kae ka letsatsi? Motho ea mahlahahlaha 'meleng le ea ikoetlisang khafetsa o hloka 0.8-1 g ea protheine ponto ea boima ba' mele e lekanang ho fumana mesifa le ho lahleheloa ke mafura. Hape, liprotheine li matlafatsa sekhahla sa ts'oaetso ea hau. Kahoo, kenyelletsa lijo tse nang le liprotheine tse ngata joalo ka khoho, turkey le makhooa a mahe lijong tsa hau. Mme batho ba sa jeng nama ba latelang lijo tsa abs ba lokela ho kenyelletsa lijo tsa protheine tse kang raese e sootho, chisi ea kottage, soya, linaoa le linaoa.

7. Noa Smoothies Kamehla

Nahana ka ho etsa li-smoothies tsa hau le li-superfood tsa lijo tsa abs. Li-smoothies tsena li ka sebetsa joalo ka sebaka sa lijo hape e le seneke se nang le phepo hape. Ho etsa li-smoothies ho tla boloka nako ea hau, ho u tlatsa ka lebaka la boteng ba faeba mme ee, e tla khotsofatsa litakatso tsa hau tse monate haeba u kopanya monokotsoai kapa botoro ea matokomane.

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8. Ja Li-carbohydrate tse Rarahaneng

Bongata ba lik'habohaedreite tse tsoang lijong tse kang litapole, pasta, raese e sootho le meroho. E le molao, ha ua lokela ho ja tse fetang 2 ho isa ho 3 g ea lik'habohaedreite ka boima ba 'mele.

Hape, ho bohlokoa ho arola litekanyo tse lekanang tsa carbs lijong tsohle tsa hau.

9. Noa Metsi a mangata

Metsi a bohlokoa moetong oa metabolism ea lik'habohaedreite le liprotheine. Haeba 'mele oa hau o sa tšeloe metsi boiteko ba hau ba koetliso bo tla senyeha. Ho latela koranta ea Physiology of Sport and Exercise, 'mele o ke ke oa isa li-amino acid lisele tsa mesifa ntle le metsi a lekaneng.

Kahoo, u se ke ua ema ho fihlela u nyoriloe kaha sena ke sesupo sa hore 'mele oa hau o felloa ke metsi.

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