Hanyoyi Mafi Kyawu guda 8 don Samun 6-Pack Abs Fast

Wadatacce

• 1. Yi More Cardio
• 2. Motsa Jikin Naku
• 3. aseara Amfanin protein
• 4. Gwada Babban Tazara na Tazarar Tazara
• 5. Kasance cikin ruwa
• 6. Dakatar da Cin Abincin da Ake Yi
• 7. Yanke Baya Akan Tataccen Carbs
• 8. Cika Fiber
• Layin .asa
• 3 Tunawa da Tunani don Absarfafa Abs

Ko kuna nufin cimma burinku na ƙoshin lafiya ko kuma kawai kuna son yin kyau a cikin kayan ninkaya, samun sikakken saiti na fakiti shida shine burin da mutane da yawa suka raba.

Samun fakiti guda shida yana buƙatar sadaukarwa da aiki tuƙuru, amma ba lallai bane ku buga gidan motsa jiki kwana bakwai a mako ko kuma ku zama ƙwararrun masu ginin jiki don yin hakan.

Madadin haka, modian gyare-gyare ga tsarin abincinku da salon rayuwarku na iya isa don samar da sakamako mai ɗorewa, mai ɗorewa.

Anan akwai hanyoyi 8 masu sauki don cin nasarar kwasfa shida cikin sauri da aminci.

1. Yi More Cardio

Cardio, wanda ake kira motsa jiki mai motsa jiki, kowane nau'i ne na motsa jiki wanda ke ƙara yawan bugun zuciyar ka.

Hada zuciya a kai a kai a cikin aikinka na yau da kullun na iya taimaka maka kona karin kitse da hanzarta hanyar zuwa saitin fakiti shida.

Karatun ya nuna cewa cardio yana da tasiri musamman wajen rage kitsen ciki, wanda zai iya taimakawa wajen bayyanar da jijiyoyin cikin ka.

Wani karamin binciken ya nuna cewa yin motsa jiki na motsa jiki sau uku zuwa hudu a kowane sati yana rage kiba mara nauyi a cikin mazaje 17 ().

Wani sake nazarin karatun 16 ya gano cewa yawancin motsa jiki na mutane sunyi, yawancin adadin mai ciki da suka rasa ().

Yi ƙoƙarin shiga aƙalla mintuna 20-40 na matsakaici zuwa aiki mai ƙarfi kowace rana, ko tsakanin minti 150 zuwa 300 a mako ().

Ayyuka kamar gudu, tafiya, keken keke, iyo ko kuma shiga cikin wasannin da kuka fi so su ne easyan hanyoyi masu sauƙi don dacewa da zuciyar cikin kwanakin ku.

Karatun ya nuna cewa motsa jiki na motsa jiki na iya rage kiba, wanda zai iya taimaka maka samun fakiti shida. Wani bita da aka yi ya gano cewa mafi yawan mutanen da ke cikin zuciya sun yi, da yawan kiba da suka rasa.

2. Motsa Jikin Naku

Dodon abdominis shine tsoka mai tsayi wacce take miqewa a tsaye tare da tsawon cikinka.

Kodayake mafi yawan sanannu kamar tsoka da ke haifar da bayyanar fakiti shida, kuma ya zama dole don numfashi, tari da motsin hanji.

Sauran tsokoki na ciki sun hada da na ciki da na waje da kuma abdominis mai juyawa.

Yin amfani da waɗannan tsokoki shine mabuɗin don haɓaka ƙwayar tsoka da cimma nasarar ɗaukar fakiti shida.

Koyaya, ka tuna cewa motsa jiki na ciki shi kadai bazai yuwu ya rage mai mai ba.

Misali, wani bincike ya gano cewa yin motsa jiki na ciki kwana biyar a kowane mako tsawon makonni shida ba shi da wani tasiri a kan kitse na ciki a cikin mata 24 ().

Madadin haka, tabbatar da hada ayyukan motsa jiki na ciki tare da lafiyayyen abinci da na yau da kullun don haɓaka ƙona mai da ƙara sakamako.

Abun ciki, gadoji da katako sune kaɗan daga shahararrun atisaye waɗanda zasu iya taimakawa ƙarfafa ƙwayoyin ciki da ƙirƙirar bayyanar fakiti shida.

Motsa tsokoki wadanda suka hada da cikin ku na iya taimakawa kara karfin tsoka don cimma ragowar fakiti shida. Yi aikin motsa jiki na ciki tare da lafiyayyen abinci da zuciya don inganta sakamako.

3. aseara Amfanin protein

Yin amfani da yawan abincin mai gina jiki zai iya taimakawa haɓaka asarar nauyi, yaƙi fat mai ciki da tallafawa ci gaban tsoka akan hanyarka zuwa fakiti shida.

A cewar wani binciken, yawan cin abinci mai gina jiki ya taimaka wajen kara jin dadi da kuma inganta kulawar abinci a cikin maza masu kiba 27 da masu kiba ().

Wani binciken ya nuna cewa mutanen da suka kara yawan sunadarin da kashi 15% kawai sun rage cin abincin kalori kuma sun ga raguwar jiki da nauyin jiki ().

Yin amfani da furotin bayan yin aiki zai iya taimakawa wajen gyarawa da sake sake kayan tsoka da kuma taimakawa wajen dawo da tsoka (,).

Ari da, binciken daya ma ya gano cewa abinci mai gina jiki mai gina jiki ya taimaka adana duka metabolism da ƙwayar tsoka yayin rage nauyi ().

Nama, kaji, kwai, abincin teku, kayan kiwo, kayan lambu, kwaya da iri sune 'yan misalai na lafiyayyu, abinci mai gina jiki wadanda zaka kara akan abincin ka.

Protein na iya taimakawa wajen rage yawan amfani da kalori, tare da rage nauyin jiki da mai. Hakanan zai iya taimakawa gyara da sake gina ƙwayoyin tsoka da adana ƙwayar tsoka yayin rage nauyi.

4. Gwada Babban Tazara na Tazarar Tazara

Babban horo na tazara, ko HIIT, wani nau'i ne na motsa jiki wanda ya haɗa da canzawa tsakanin tsananin ɓarkewar aiki da gajeren lokacin murmurewa. HIIT yana kiyaye bugun zuciyarka kuma yana ƙara ƙona mai.

Dingara HIIT a cikin aikinku na yau da kullun na iya haɓaka raunin nauyi kuma ya sauƙaƙa don samun fakiti shida.

Wani bincike ya nuna cewa samarin da suka yi horon HIIT na mintina 20 sau uku a mako sun rasa matsakaicin fam 4.4 (2 kilogiram) kuma sun ga raguwar kashi 17% cikin kitse a cikin mako 12 ().

Hakanan, wani binciken ya gano cewa mata 17 da suka yi HIIT sau biyu a kowane mako tsawon makonni 16 suna da ragin 8% cikin jimlar mai ().

Ofayan hanyoyi mafi sauki don gwada HIIT a gida shine canzawa tsakanin tafiya da tsere don dakika 20-30 a lokaci guda.

Hakanan zaka iya gwada canzawa tsakanin atisaye mai ƙarfi kamar tsalle-tsalle, masu hawan dutse da burpees tare da ɗan gajeren hutu a tsakanin.

Horarwar tazara mai ƙarfi na iya taimakawa haɓaka ƙona mai kuma yana iya zama da amfani musamman don rage ƙitson ciki da cimma ragowar fakiti shida.

5. Kasance cikin ruwa

Ruwa yana da mahimmanci ga kusan kowane bangare na kiwon lafiya. Yana taka rawa a komai daga cire sharar gida zuwa tsarin zafin jiki.

Kasancewa da wadataccen ruwa na iya kuma taimakawa ciwan kuzarin ku, ku ƙona kitse mai ciki kuma ya sauƙaƙe don samun jakar fakiti shida.

A zahiri, wani binciken ya gano cewa shan mililita 500 na ruwa na ɗan lokaci ya ƙara yawan kuzarin da 24% na tsawon mintuna 60 bayan cin abinci ().

Sauran bincike sun nuna cewa ruwan sha na iya rage yawan sha’awar ka da kuma rage kiba.

Studyaya daga cikin binciken tare da 48 masu matsakaicin shekaru da manya sun gano cewa mutanen da suka sha ruwa kafin kowane cin abinci sun rasa kashi 44% cikin nauyin mako 12 fiye da waɗanda ba su ().

Bukatun ruwa na iya bambanta dangane da dalilai daban-daban, gami da shekaru, nauyin jiki da matakin aiki.

Koyaya, yawancin bincike suna bada shawarar a sha kusan lita 1-2 (34-68 ozoji) na ruwa kowace rana don zama cikin ruwa mai kyau.

Nazarin ya nuna cewa shan ruwa na iya karawa dan lokaci lokaci, rage yawan ci da kara rawan kiba don taimaka maka rasa kitse mai taurin kai.

6. Dakatar da Cin Abincin da Ake Yi

Abincin da aka sarrafa da yawa kamar su kwakwalwan kwamfuta, kukis, masu fashewa da abinci masu saukaka yawanci suna da adadin kuzari, carbi, kitse da sodium.

Ba wai kawai wannan ba, waɗannan abincin yawanci ƙananan mahimman ƙwayoyi ne kamar su fiber, furotin, bitamin da kuma ma'adanai.

Cire waɗannan abinci mara ƙyama daga abincinku da sauya su don abinci gabaɗaya na iya ƙara nauyin nauyi, rage ƙitson ciki da kuma taimaka muku cimma samfuran fakiti shida.

Wannan saboda yana buƙatar karin kuzari don narke dukkan abinci mai wadataccen furotin da fiber, wanda zai iya ƙona ƙarin adadin kuzari kuma ya ci gaba da haɓaka ku ().

Abubuwan gina jiki a cikin abinci gabaɗaya, kamar furotin da fiber, suma suna sa ku jin cikakke don magance buƙatun ku da kuma taimaka wajan rage nauyi (,).

'Ya'yan itãcen marmari, kayan lambu, hatsi da hatsi duka madadin maye ne masu gina jiki zuwa abubuwan da suka dace na abinci kamar daskararre, kayan abinci da abinci mai gishiri.

Abincin da aka sarrafa yana da yawan kalori, carbi, kitse da sodium. Waɗannan abinci suna buƙatar ƙarancin kuzari don narkewa kuma suma basu da mahimmancin gina jiki kamar furotin da zaren da zasu iya taimakawa cikin raunin nauyi.

7. Yanke Baya Akan Tataccen Carbs

Yanke amfani da ingantaccen carbohydrates zai iya taimaka maka rasa ƙarin kitse kuma sami tarin fakiti shida.

Rafaffen carbs ya rasa yawancin bitamin ɗin su, ma'adanai da fiber yayin aiki, wanda ke haifar da samfurin ƙarshe wanda yake ƙarancin ƙimar abinci.

Cin yawancin carbi mai ladabi na iya haifar da kaikayi da haɗari a matakan sukarin jini, wanda zai haifar da ƙarancin yunwa da cin abinci ().

Cin yawancin hatsi, a gefe guda, yana da alaƙa da rage kewayen kugu da ƙananan nauyin jiki ().

A zahiri, wani binciken ya gano cewa mutanen da suka ci ɗimbin hatsi da aka tace sun kasance suna da yawan kitse a ciki idan aka kwatanta da waɗanda suka fi cin hatsi gaba ɗaya ().

Musanya ingantattun carbi daga abinci kamar waina, fasas da abinci da aka sarrafa kuma a maimakon haka a more hatsi kamar su shinkafa ruwan kasa, sha'ir, bulgur da couscous don taimakawa nishaɗi da ƙona kitse mai ciki.

Rafaffen carbs yana da ƙarancin abinci mai gina jiki kuma yana iya ƙara matakan yunwa. Yawan cin hatsi mai ladabi an danganta shi da ƙimar mai mai.

8. Cika Fiber

Ara yawancin abinci mai-fiber a cikin abincinku shine ɗayan hanyoyi mafi sauƙi don haɓaka ƙimar nauyi da cimma nasarar shirya fakiti shida.

Fiber mai narkewa yana motsawa ta hanyar hanjin ciki ba tare da lalacewa ba kuma zai iya taimakawa jinkirin zubar da ciki don jin daɗin cikawa na tsawon lokaci ().

A hakikanin gaskiya, wani bita da aka gudanar ya gano cewa karin cin fiber da gram 14 a kowace rana yana da nasaba da raguwar kashi 10% na cin kalori da fam 4.2 (1.9 kilogiram) na asarar nauyi ().

Bincike ya nuna cewa samun wadataccen zare a abincinka na iya hana karuwar kiba da tara kitse.

Studyaya daga cikin binciken ya nuna cewa ga kowane ƙaruwar gram 10 na fiber mai narkewa da aka ɗauka kowace rana, mahalarta sun rasa kashi 3.7% na kitse mai ciki tsawon shekaru biyar ba tare da yin wani gyare-gyare ba dangane da abinci ko motsa jiki ().

'Ya'yan itãcen marmari, kayan marmari, hatsi cikakke, kwaya da' ya'yan itace ƙananan ƙoshin lafiya, abinci mai ƙoshin fiber wanda zaku iya ƙarawa akan abincinku don taimakawa ƙona kitse mai ciki.

Cin zare na iya taimaka maka ci gaba da jin jiki kuma yana iya taimakawa kariya daga karuwar nauyi da tara kitse.

Layin .asa

Akwai abubuwa da yawa don samun fakiti shida fiye da kawai yin can crunches ko katako a kowace rana.

Madadin haka, yana buƙatar bin lafiyayyen abinci da kiyaye salon rayuwa don taimakawa cimma burin ku.

Yin 'yan sauƙaƙan sauƙaƙa a cikin ayyukan yau da kullun na iya ba ku saiti na fakiti shida da haɓaka lafiyar ku a lokaci guda.

3 Tunawa da Tunani don Absarfafa Abs