Haeba u batla ho lahleheloa ke mafura a mpa, ha ho pelaelo hore ha u mong. Bakeng sa boholo ba rona, ho tlosa mafura ao a mangata ke ntho eo re e sebelisitseng, molemong oa lilemo, feela ho fumana hore ha ho bonolo ho etsa li- crunches kapa cardio e tloaelehileng.
Ho na le mefuta e sa tšoaneng ea mafura a mpeng ao re lokelang ho sebetsana le 'ona: mafura a visceral le mafura a tlaase. Mafura a mahlahahlaha a pota-potile likarolo 'me a ka tlaase ho mesifa ea mpa, empa ke mafura ao re ka a etsang hore boholo ba rona re amehe.
Ena ke mafura a tlaase ka tlas'a letlalo 'me, ho ba bang, a atisa ho tšoana le " boferefere bo phahameng ".
E ka 'na eaba u utloile hore abs e entsoe ka kichineng' me, ka tsela e itseng, ke 'nete. Leha ho le joalo, boikoetliso ke karolo ea bohlokoa bakeng sa tloaelo leha e le efe ea mafura a mpa 'me ho na le lintho tse tharo tseo u ka qalang ho li etsa hona joale tse tla thusa ho lebisa tlhokomelo ea mafura a bakoang ke mpa:
Koetliso ea sekhahla se phahameng (HIIT) , mekhatlo eohle ea 'mele e kopaneng , le koetliso ea matla a ho toba.
Ho kenya likarolo tsena tse tharo lenaneong la hau la ho ikoetlisa ho tla u fa bohale bo eketsehileng ha ho tluoa tabeng ea mafura a belly le ho ikoetlisa ka tlase ho na le likarolo tsohle tse tharo.
Mona ke seo u se hlokang ho se tseba pele u qala.
HIIT bakeng sa Fat Belly
HIIT workout, ka tlhaloso, e etselitsoe ho romela ho fofa ha pelo ea hau , ho u qobella sebakeng sa hau sa matšeliso moo 'mele oa hau o lokelang ho sebetsa ka thata ho fumana oksijene ho mesifa.
Ka ho sebetsa ka thata ka nako e khutšoanyane o sisinya metabolism mme o qobella 'mele oa hao hore o sebelise matla a eketsehileng ho fumana' mele oa 'mele.
Hase feela hoo, o sebelisa matla a mangata ka mor'a ho ikoetlisa ho khutlisa 'mele oa hau sebakeng sa oona sa pele.
Seo sohle se bolela hore lik'halori li chesa ka kakaretso empa, le ho feta, koetliso ea HIIT e bonahala e lebisa mafura a mpa ka ho toba.
Phuputsong e le 'ngoe, e hatisitsoeng ka Kineseology , litsebi li ile tsa bapisa sehlopha se le seng sa basali ba ileng ba latela lenaneo la HIIT protocol bakeng sa libeke tse 12 ho basali ba ileng ba etsa likarolo tse fokolang tsa cardio.
Sehlopha sa HIIT se ile sa fokotseha haholoanyane ka mafura a tlaase ka tlas'a phetoho.
Ka koetliso ea HIIT u batla ho netefatsa hore, pele, u etsa mofuta ona oa koetliso ka makhetlo a seng makae ka beke. Ho hongata hoo ka sebele ho ka khutlisetsang mollo , ho baka tšenyo e feteletseng, ho tlōla tekano kapa esita le kotsi .
Ea bobeli, o lokela ho ba le phihlelo ea ho ikoetlisa pele u leka HIIT. Haeba u sa ka ua leka ho koetlisa nako, qala ka lenane la moqapi mme butle-butle u sebetse ho fihlela ho sebetsa haholo.
Kakaretso ea 'Mele ea' Mele e Tsamaea Bakeng sa Belly Fat
Mekhoa e tloaelehileng ea koetliso ea matla a tloaelehileng joaloka squats le biceps curls ke tsa bohlokoa ka tsela ea bona, empa haeba u hlile u batla ho chesa lik'hilojule tse eketsehileng le mafura a lebitla, mohopolo o tsamaeang ke o lokelang.
Liketso tse ngata li akarelletsa ho sebetsa sehlopha se seng sa mesifa se le seng ka nako e le 'ngoe. Ka mohlala, squat e nang le boitsebiso bo ka holimo e akarelletsa mefuta e mengata ea mesifa ho feta e 'ngoe ea e tsamaeang e le mong. Hase sena feela se chesang lik'hilojule tse ngata hobane u sebelisa lihlopha tse ngata tsa mesifa, e phahamisa lebelo la pelo ea hau, hape e chesa lik'hilojule tse ngata.
Ha u ntse u e-na le mesifa e mengata ea mesifa, pelo ea hao e tlameha ho sebetsa haholo ho pompa mali le oksijene mesifa. Ke hona moo khalori-e chesang e etsahalang.
Joaloka bonase, ho ikoetlisa ka lik'hemik'hale ho boetse ho ntlafatsa ho leka-lekana ha hao le ho sebelisana hantle le ho fetoha ha maemo .
Koetliso ea Matla bakeng sa Mafura a Belly
Karolo e susumetsang ke ea bohlokoa bakeng sa ho phahamisa lebelo la pelo le lik'hilojule tse tukang, empa ho ikoetlisa ka matla ho na le phello e fapaneng 'meleng. Ka lithupelo tse peli tsa HIIT le ho ikoetlisa ka lik'hemik'hale, o chesa lik'hilojule tse ngata nakong ea ho ikoetlisa 'me, ho hlakile, ka mor'a ho ikoetlisa ha' mele oa hao o sebetsa ka mor'a ho senya.
Koetliso ea matla ha e hlile e chesa lik'hilojule tse ngata ha u ntse u ikoetlisa, empa ho eketsa mesifa ea mesifa e boima e na le tšusumetso e telele ho 'mele.
Ho phahamisa litekanyo ha ho u thuse feela ho matlafatsa mesifa le masapo a hao, ho ka eketsa metabolism ea hau.
Bofetoheli bo sebetsa haholo ho feta mafura, kahoo ha u ntse u e-ba le, litho tsa 'mele oa hao li chesa haholo.
'Me, le ho feta, ho phahamisa litekanyo ho ka thusa ho thibela ho fumana boima bo eketsehileng ka mpeng ha u ntse u hōla.
Phuputsong e 'ngoe ea Harvard School of Health Public, bafuputsi ba fumane hore banna ba phetseng hantle ba ileng ba etsa bonyane boikoetliso ba boima ba metsotso e 20 ba fumana boima bo fokolang sebakeng sa mpa ho feta banna ba neng ba qeta nako e lekanang ba etsa cardio.
Tlhahlobo ea Hao ea Kotsi ea Boraro
Hona joale u na le lisebelisoa tsena tse tharo lebokoseng la lithulusi tsa hau tsa boikoetliso, 'me ho ikoetlisa ho kopanya lintho tsena tse tharo ho u fa mokhoa o fokolang ka ho fetisisa oa ho ja fatše. Etsa sena ka makhetlo a 2-3 ka beke, shebella lijo tsa hau, 'me u tseleng e nepahetseng.
Bakeng sa ho ikoetlisa, ho na le mekoloko e meraro. Nako le e 'ngoe ho na le lihlopha tsa metsotso e 4 tsa HIIT, letoto la liketso tsa lik'hemik'hale tse lebisang lihlopha tse ngata tsa mesifa le matla a moetlo a susumetsang ho hatisa lihlopha tsa mefuta e fapaneng.
Litlhahiso le Litlhokomelo
- Ho futhumatsa: Nka bonyane metsotso e 5, ho feta moo, haeba u ka khona ho futhumala ka ho tsamaea kapa ho tsamaea ka marang-rang, ho nka bohato, joalo-joalo. Sena se tla thusa ho boloka likelello le 'mele oa hao li lokile' me o sireletse 'mele oa hao kotsing.
- Hlahloba matla a hau: Sena se etselitsoe hore e be matla a ho ikoetlisa, kahoo u lokela ho ikutloa u hemehile nakong ea likarolo tsa HIIT tsa ho ikoetlisa. Sebelisa sekhahla sa ho hlahisa maikutlo kapa sekhahla sa pelo ho boloka tlaleho ea kamoo u sebetsang ka thata kateng le ho nka khefu e telele ha ho hlokahala.
- Tlosa ntho e 'ngoe le e' ngoe e bakang bohloko kapa e sa thabiseng.
- Phahamisa boima : Bakeng sa matla a matla a ho ikoetlisa, u tla etsa lihlopha tse 2 tsa ho falla ka 'ngoe. Khetha boima bo lekaneng hoo u ka bo phahamisang habonolo feela ka 12.
Nako e 1 - Jack It Out
Bakeng sa potoloho ea hau ea pele, likarolo tsa hau tsa cardio li tla ba metsotsoana e 40 e lateloa ke metsotsoana e 20 ea phomolo. Joalokaha sehlooho se bontša, se u susumelletsang hore u se etse kaofela ke lisebelisoa tsa ho qhomela.
Sebetsa ka thata kamoo u ka khonang nakong ea likarolo tsa mosebetsi 'me u sebelise nako ea phomolo ea bobeli ba bobeli. Nka motsotso ho tšoara phefumoloho pele u fetela karolong ea 2.
Karolo ea 1: 40/20 HIIT Cardio
| Nako | Koetlisa | RPE |
|---|---|---|
| Metsotso e 5 | Hlompha ka lebelo le leka-lekaneng | 4-5 |
| 40 sec | Ho Jumping Jacks / Rest 20 metsotsoana | 7-9 |
| 40 sec | Ho Jumping Jacks e nang le Lat Band Pull / Rest 20 metsotsoana - Tšoara maqhubu ka matsoho ka bobeli 'me u qhomele maoto ka jack ha u ntse u hula matsoho ebe u hula likhahla. Khutlela morao, phahamisa matsoho, 'me u phete. | 7-9 |
| 40 sec | Li-jacks / phomolo ea metsotsoana e 20 metsotsoana - Etsa maoto ebe u fihla ka har'a sekoti se tebileng, u potoloha matsoho. Khutlela maoto ka morao ka sephabeng se tebileng ka matsoho a jack. | 7-9 |
| 40 sec | Air Jacks / Rest Rest 20 metsotsoana - Le maoto hammoho, squat, ebe o tlōla moeeng, ho ntša maoto le ho potoloha matsoho joaloka jack ea jumping. Lula ka squat ebe u pheta. | 7-9 |
Karolo ea 2: Melemo ea 'Mele ea Motlakase - Li-Ebola le Ts'ebeliso
Bakeng sa karolo ea bobeli, u tla tsepamisa mohopolo ho lihlopha tse kopanetsoeng ka ho hatelloa mahetleng le morao, o lateloa ke mekhoa e mengata ea lihlopha tsa mesifa. E-ba boima ka hohle kamoo o ka khonang bakeng sa ho ikoetlisa matla, phomola ka bokhutšoanyane mme u fetele pele ho potoloho e latelang.
| Nako | Koetlisa |
|---|---|
| Metsotso e 1 | Squat Press - Ho jara litepisi mahetleng, ho oela tlase kamoo u ka khonang. Ha u ntse u emisa, tobetsa litebelisoa holimo. |
| Metsotso e 1 | Iron Cross Squat - Ho jara boima ka pel'a maotla, phahamisa litekanyo ka ho toba, ebe o li tšela ka mahlakoreng. Ha u ntse u tlisa litekanyo tsa fatše, theolela ka squat. Emang le ho pheta. |
| 2 x 12 hape | Moqolo oa lihlooho - Sebelisa boima bo boima 'me u eme boima ba maoto bohōle-bophara bo arohaneng, bosiu bo koahetsoe. Tšoaea litepisi holimo mme u li theole ho fihlela li le ka lebaleng la tsebe, lihlopha li koaletsoe joaloka lipapali tsa sepheo. Phomola metsotsoana e 10-30 pakeng tsa li-set. |
| Metsotso e 1 | Lunge e ka morao ka melapo - Tšoara litepe le bohato ka morao ka mohala o otlolohileng oa leoto. Tlhahiso ho tloha lethekeng ebe u hula litekanyo ho ea ka tatellano. Khutlela morao 'me u phete ka lehlakoreng le leng. |
| 2 x 12 hape | Dumbbell Rows - Tšoara litebelisoa tse boima le lintlheng ho tloha lethekeng, khutlela fatše 'me u se ke ua kenella. Tata lihlopha holimo, ho theoha le ho pheta. |
Ntoa ea 2 - Bohle ba Burpe Nako eohle
Bakeng sa bobeli ba bobeli, re kopanya lintho ka linako tse ling tse ncha le mefuta e sa tšoaneng ea burpe.
Haeba tsena li sa sebetse bakeng sa hau, ikutloe u lokolohile ho kenya sebaka se seng sa li-cardio. Sepheo ke feela ho etsa hore pelo ea hao e thekesele le ho sebetsa ka thata ka hohle kamoo u ka khonang. Likamano tsa hau ke 30/30, e le karolelano e lekanang ea mosebetsi le phomolo. Qetellong, u lokela ho ikutloa u imolohile.
Karolo ea 1: 30/30 HIIT Cardio
| Nako | Koetlisa | RPE |
|---|---|---|
| 30 sec | Likoloi tsa ho Tsamaea / phomolo 30 metsotsoana - Squat fatše, tsamaea maotong ho ea ka lepolanka. Tsamaea maoto hape 'me u phete. | 7-9 |
| 30 sec | Li-burpe / phomolo metsotsoana e 30 - Squat fatše ebe o khutlela maoto hape ka pankaneng. Khutsa maoto hape, ema 'me u qhomele. | 7-9 |
| 30 sec | Med Burpe Burpees / Rest Rest 30 metsotsoana - Tšoara bolo ea moriana le squat fatše, u tšoere bolo ea li-med ha u ntse u otla maoto. Hlanya maoto, ema 'me u lahlele bolo ea hae moeeng. | 7-9 |
| 30 sec | Metsotsoana e pholileng / phomolo metsotsoana e 30 - Le maoto a hao holim'a lithaole (bakeng sa lehong le thata) kapa lipoleiti tsa pampiri kapa Li-Gliding Discs ho sekarefeng, li-squat le ho otlolla maoto ka har'a lepolanka. Sula maoto 'me u ema. | 7-9 |
Karolo ea 2: Kakaretso ea Matla a Matla Combo - Bi's le Tri's
Matla a hau le mekhoa ea bona ea ho ikopanya li hatisa matsoho, li-biceps le triceps. Bakeng sa matla a susumetsang, nka boima bo boima ba ho sebetsa matsoho.
| Nako | Koetlisa |
|---|---|
| Metsotso e 1 | Squat e kholo e Otla ka Biceps Curls - Qala ka maoto hammoho, o tšoere litekanyo le liatla tse shebaneng le tsona. Ha u ntse u qhomela maotong, khutlisa litekanyo hore u be sebopeho sa hamore. |
| Metsotso e 1 | Lipalesa tsa Hammer tsa Matla - Tšoara boima bo boima le squat ka tlase kamoo u ka khonang, ho koetlisa litekanyo ho ea ka sekontiri sa hamore. Ema le litekanyo tse ntseng li koaletsoe ebe o theolela butle-butle. |
| 2 x 12 | Biceps Curls - Tšoara litebelisoa tse boima ka liatla tsa matsoho mme u phunye boima le ho theoha. |
| Metsotso e 1 | Lunge le Triceps Extensions - Ka tsela e makatsang, leoto le leng le ka pele le le leng, le nke boima bo boima matsohong ka bobeli ka ho toba. Ka tlase ho ea holimo ha u ntse u khumama. Tšoaea, ho otlolla matsoho le ho penya marang-rang. |
| Metsotso e 1 | Li-dips le Legong Extensions - Lula ka lehlakoreng la setulo kapa benche 'me u phahamise letheka, matsoho a letheka. Etsa likhahla ka har'a li-triceps 'me ha u ntse u phahamisa, u atolose leoto le letona' me u leke ho ama menoana le letsoho la hao le letšehali. Pheta, ho fapanyetsana mahlakoreng. |
| 2 x 12 | Triceps Extensions - E lutse kapa e ema, tšoara boima bo boima ka ho toba. Ho boloka lihlopha, ho theola boima ba hlooho, ho khumama likhahla. Penya boima ebe u pheta. |
Nako ea 3: E nka ka lehlakore
Kolodio ea hau e akarelletsa ho ikoetlisa ka mahlakoreng a mang ho fokotsa mesifa ea glits, letheka le mahetla a ka ntle. U tla boela u sebetse ka potlako, botsitso le bokhoni.
Karolo ea 1: 20/10 Tabata Cardio
| Nako | Koetlisa | RPE |
|---|---|---|
| 20 sec | Puddlejumpers / Rest Rest metsotso e 10-Nka mohato o moholo ho ea ho le letona ho tlisa matsoho ka bophara, joalo ka ha u feta sefate se seholo. E-ea ka lehlakoreng le leng 'me u tsoele pele, ka potlako, ka tlase le ka bophara kamoo u ka khonang. | 7-9 |
| 20 sec | Lehlakore le lehlakoreng Ho ruruha li-lung / phomolo metsotsoana e 10 - Emela ka lehlakoreng le letona 'me u nke leoto le letona ka lehlakoreng le otlolohileng la leoto, u otlolla letsoho le letšehali. Hlaha moeeng, u fetole mahlakoreng 'me u fokotse ka ho le letšehali, u otlolle letsoho le letona. | 7-9 |
| 20 sec | Khutsufatsa Khutsisa Squat / phomolo metsotsoana e 10 - Qobella ho le letona bakeng sa mehato e 'meli' me u theohele ka squat, u ama fatše haeba u ka khona. Khutlela morao ho le letšehali mme u pheta. | 7-9 |
| 20 sec | Ho ipolaea ho matha / phomolo metsotsoana e 10 - Matha ho elella qetellong ea kamoreng, kapa ho ea fihla moo u ka eang, ho falla ka potlako kamoo u ka khonang le ho ama fatše. Khutlela kahare ho kamoreng 'me, hape u ama fatše, u pheta metsotsoana e 40. | 7-9 |
Karolo ea 2: Kakaretso ea matla a 'mele Combo - Sefuba le Moto
Matla a hao a ho qetela le motsoako oa motsoako o shebile sefubeng le 'mele o tlase o e-na le mefuta e sa tšoaneng e tsamaeang. Hape, leka ho phahamisa ka matla ka hohle kamoo u ka khonang bakeng sa matla a susumetsang le ho phomola haeba u hloka pakeng tsa ho ikoetlisa.
| Nako | Koetlisa |
|---|---|
| Metsotso e 1 | Squat Med Ball Sefate Sefubeng - Tšoara mollo sefubeng ebe u penya. Etsa hore khatello e be teng, etsa li-squats tse 4 tse kholo, ebe li-jump squats tse sephara tse kholo. Pheta, ho fetola li-squats le ho qhomela li-squats. |
| Metsotso e 1 | Pushup ho Plank Side - Boemong ba pushup, matsoho le menoana kapa mangole, etsa pushup. Ha u ntse u sutumelletsa ka morao, potoloha ka ho le letona ho ea lepolanka le lehlakoreng, u nke letsoho le letona le otlolohile. Etsa e 'ngoe hape ho ea ka lehlakoreng le leng. Tsoela pele ho fetola mahlakoreng. |
| 2 x 12 | Mochini oa Sefuba - Khetha litekanyo tse boima 'me u robala ka mohato kapa bencheng, qala ka litekanyo tse otlolohileng. Koola likhahla mme u theohele ka mochine oa khatiso oa sefuba, u hlokomele hore u se ke ua fetela ka tlase ho benche mme u kopanela mahetleng. Tšoaea mme u pheta. |
| Metsotso e 1 | Squat le Overhead Press le Side Leg Lift - Tšoara li-dumbbells ka mahetleng 'me u theohele ka squat. Tšoaea ha u ntse u sutumelletsa litekanyo le ho phahamisa leoto le letona ho phahamisa leoto. Khuta, o etsa leoto le phahame ka lehlakoreng le letšehali. |
| Metsotso e 1 | Makala a Tsamaeang - Tšoara litekanyo tse itekanetseng mme u tsamaee matšoafo a tsamaeang kahare ho kamoreng mme u khutlele metsotso e 1. Etsa bonnete ba hore ha o fetela pele, lengole la hao le ka pele ha le fetele ka holimo ho leotoana le ka pele. |
| 2 x 12 | Li-Squats - Tšoara litekanyo tse boima ka ho fetisisa tseo u ka li etsang ka maoto ka bophahamo-bophara bo arohaneng. Ka tlas'a squat, u romela letheka morao 'me u theohe tlase kamoo u ka khonang. Sheba le ho pheta. |
| 2 x 12 | Lintho tse bolaeang - Tšoara litekanyo tse boima ka ho fetisisa tseo u ka li khonang ' Mangole a lokela ho theoha hanyenyane, litekanyo li ntse li hohela likhama. Sheba le ho pheta. |
Kakaretso ea nako ea ho sebetsa: hoo e ka bang metsotso e 35
Qetella ho sebetsa ha hao ka mokhoa o otlolohileng .
> Mehloli:
> McCall P. Melemo ea 5 ea ho ikoetlisa ka lik'hamphani. ACE Fitness. https://www.acefitness.org/blog/5811/5-beleng-e-tlase-liketsahalo.
> Mekaria RA, Grøntved A, Ho hlahisa JP, le al. Koetliso ea boima ba 'mele, liketso tsa ho ikoetlisa, le nako ea nako e telele mokoloto oa maoto o fetoha banna. Botenya . 2014; 23 (2): 461-467. doi: 10.1002 / oby.20949.
> Schuenke > M, > Mikat > R, Mcbride J. Phello ea nako e boima ea ho itoanela ka mokhoa o feteletseng ka ho feteletseng ka mor'a ho ikoetlisa ho sebelisoa ha oksijene: sepheo sa ho tsamaisa 'mele. Europe Journal of Applied Physiology . 2002; 86 (5): 411-417. le: 10.1007 / s00421-001-0568-y.
> Zhang, Haifeng, et al. "Phello ea ts'ebetso ea koetliso ea boikokobetso bo matla ka ho fetisisa boemong ba ho fokotsa mafura ka mpeng ho basali ba machaena ba Machaena: teko e laoloang ka nako e sa lekanyetsoang." Kineziologija 47.1 (2015): 57-66.