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Gumagana ba na pagbabawas lugar trabaho para sa abs o hindi? Burning fat from the abdomen through exercises specially destined to the abdominal muscles was, is and will always be one of the most resistant myths. Almost all the people with a big belly take up, with a lot of determination, sit-ups, crunches, side-bends, twists, etc., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the ‘ring’ of adipose tissue around their waist, also called ‘the ring of death’. Besides the fact that it is probably the most anesthetic ‘deposit’ of adipose tissue, ay nagsasangkot ng tiyan taba maraming mga panganib para sa kalusugan ng tao na nagtataglay ito (na may kaugnayan sa diyabetis, altapresyon, cardio-vascular sakit, kanser, kawalan ng lakas, etc.). Dapat nating tandaan, minsan pa, that when we refer to the melting of the subcutaneous adipose tissue, there is no spot reduction. No matter how much we strive to locate effort in the areas we are focused on, we will only fortify the muscles under the fat, but the reduction of the fat itself will be insignificant. The explanation is simple and is connected to the energetic support of the anaerobic effort, which uses, for the exercises, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, what we need is cardio training (running, biking, fast walking, swimming, etc.). This type of exercises must be maintained for a long time (45-60 minutes) and they must be intense (60-70% from the maximum of heart rhythm). An alternative is cardio training with periods when intensity varies, although the total volume is not smaller than in the case of uniformly cardio training. A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen. The nutritionists say that a diet which maintains caloric deficit, but keeps a balanced proportion of the basic principles (proteins, lipids, asukal sa dugo), may isang bahagyang pagtaas ng mga bahagi protina, ay palaging mayroon bilang resulta mawala ang timbang. Physical exercises like sit-ups, crunches, etc., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) and to fortify the abdominal muscles, do not increase very much the basic metabolic rate. As a consequence, indirect burning of calories (during breaks, post-training) is very small in comparison with the burning due to aerobic effort (especially the ones with alternative periods) – in their case, during effort taking more than 20 minutes, the energetic support is exactly the adipose tissue. The magic formula for burning abdominal fat is a combination of hypo caloric diet and exercise – especially aerobic, but also anaerobic (focused on all the body, not only the abdominal muscles).
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Da li salo s radom za ABS ili ne? Sagorijevanje masti iz trbuha kroz vježbe posebno suđeno da trbušne mišiće je, is and will always be one of the most resistant myths. Gotovo svi ljudi s velikim trbuhom zauzimaju, s puno odlučnosti, sit-ups, drobiti, popratne koljena, pletiva, itd., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the ‘ring’ of adipose tissue around their waist, also called ‘the ring of death’. Osim činjenice da je to vjerojatno anestetik ‘depozit’ masnog tkiva, trbušne masti uključuje mnoge rizike za zdravlje osobe koja ga posjeduje (povezanih s dijabetesom, visoki krvni tlak, kardio-vaskularne bolesti, rak, impotencija, itd.). Moramo imati na umu, jednom zauvijek, kad se odnosi na otapanje potkožnog masnog tkiva, nema smanjenja mjesto. Bez obzira koliko se trudimo pronaći trud u područjima smo fokusirani na, ćemo samo da se utvrdi mišiće pod mast, but the reduction of the fat itself will be insignificant. Objašnjenje je jednostavna, a povezan je s energetski potporu anaerobne napora, koja koristi, za vježbe, muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, ono što nam je potrebno je kardio trening (trčanje, biciklizam, brzo hodanje, plivanje, itd.). Ova vrsta vježbi moraju se čuvati duže vrijeme (45-60 zapisnik) i oni moraju biti intenzivno (60-70% od maksimalno srčanog ritma). Alternativa je kardio trening s razdobljima kada je intenzitet varira, iako je ukupni volumen nije manji nego u slučaju ravnomjerno kardio treninga. A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen. U nutricionisti kažu da prehrana koja održava kalorija deficit, ali drži uravnotežen omjer osnovnih načela (Proteini, lipidi, šećera u krvi), s blagim porastom od strane proteina, uvijek će imati za posljedicu gubitak težine. Physical exercises like sit-ups, drobiti, itd., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) i da se utvrdi trbušne mišiće, ne povećavaju jako puno osnovnih metaboličkih stopa. Kao posljedica, neizravna spaljivanje kalorija (za vrijeme pauze, post-trening) je vrlo mali u odnosu na spaljivanje zbog aerobnog napora (pogotovo one s alternativnim razdoblja) - U njihovom slučaju, u nastojanju uzimanje više od 20 zapisnik, energična podrška je upravo masno tkivo. Čarobna formula za spaljivanje abdominalne masnoće je kombinacija hipo kaloričan prehrane i vježbanja - pogotovo aerobik, ali i anaerobni (usmjerena na cijelom tijelu, Ne samo trbušne mišiće).