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The 8 Best Ways to Get 6-Pack Abs Fast
The 8 Best Ways to Get 6-Pack Abs Fast
Whether you’re aiming to achieve your fitness goals or
simply want to look good in a swimsuit, acquiring a sculpted set of six-pack
abs is a goal shared by many.
Getting a six-pack requires dedication and
hard work, but you don’t have to hit the gym seven days a week or become a
professional bodybuilder to do so.
Instead, a few modifications to your diet
and lifestyle can be enough to produce serious, long-lasting results.
Here are 8 simple ways to achieve six-pack
abs quickly and safely.
Cardio, also called aerobic exercise, is any form of
exercise that increases your heart rate.
Regularly incorporating
cardio into your routine can help you burn
extra fat and speed your way to a set of six-pack abs.
Studies show that cardio
is especially effective when it comes to reducing belly fat, which can help
make your abdominal muscles more visible.
One small study showed
that doing cardio exercise three to four times per week significantly decreased
belly fat in 17 men (
Another review of 16 studies
found that the more cardio exercise people did, the greater amount of belly fat
they lost (
Try to get in at least
20–40 minutes of moderate to vigorous activity per day, or between 150–300
minutes per week (
Activities like running, walking,
biking, swimming or engaging in your favorite sports are just a few easy ways
to fit cardio into your day.
2.
Exercise Your Abdominal Muscles
The rectus abdominis is the long muscle that extends
vertically along the length of your abdomen.
Although most well-known
as the muscle that creates the appearance of the six-pack, it’s also necessary
for breathing, coughing and bowel movements.
Other abdominal muscles
include the internal and external obliques and the transverse abdominis.
Exercising these muscles
is key to increasing muscle mass and achieving six-pack abs.
However, keep in mind
that abdominal exercises alone are unlikely to decrease belly fat.
For example, one study
found that doing abdominal exercises five days per week for six weeks had no
effect on belly fat in 24 women (
Instead, be sure to pair
your abdominal exercises with a healthy
diet and regular cardio to boost fat burning and maximize
results.
Abdominal crunches,
bridges and planks are a few of the most popular exercises that can help strengthen
your abdominal muscles and create the appearance of six-pack abs.
3.
Increase Your Protein Intake
Upping your intake of high-protein foods can help promote weight
loss, fight belly fat and support muscle growth on your road to six-pack abs.
According to one study,
consuming high-protein meals helped increase feelings of fullness and promote
appetite control in 27 overweight and obese men (
Another study showed that
people who increased protein intake by just 15% decreased their calorie intake
and saw significant decreases in body weight and body fat (
Consuming protein after
working out can also help repair and rebuild muscle tissues as well as aid in
muscle recovery (
Plus, one study even found
that a high-protein diet helped preserve both
metabolism and muscle mass during weight loss (
Meat, poultry, eggs,
seafood, dairy products, legumes, nuts and seeds are just a few examples of
healthy, high-protein foods that you can add to your diet.
4.
Try High-Intensity Interval Training
High-intensity
interval training, or HIIT, is a form of exercise that involves
alternating between intense bursts of activity and short recovery periods. HIIT
keeps your heart rate up and increases fat burning.
Adding HIIT into your
routine can boost weight loss and make it even easier to get six-pack abs.
One study showed that
young men who performed HIIT training for 20 minutes three times per week lost
an average of 4.4 pounds (2 kg) and saw a 17% decrease in belly fat over a
12-week period (10Trusted Source).
Similarly, another study
found that 17 women who did HIIT twice per week for 16 weeks had an 8% decrease
in total belly fat (11Trusted Source).
One of the simplest ways
to try HIIT at home is to switch between walking and sprinting for 20–30
seconds at a time.
You can also try
alternating between high-intensity exercises like jumping jacks, mountain
climbers and burpees with a short break in between.
Water is absolutely crucial to just about every aspect of
health. It plays a role in everything from waste removal to temperature
regulation.
Staying well-hydrated may
also help bump up your
metabolism, burn extra belly fat and make it easier to get a set of
six-pack abs.
In fact, one study found
that drinking 500 milliliters of water temporarily increased energy expenditure
by 24% for up to 60 minutes after eating (12Trusted Source).
Other research shows that
drinking water may also reduce your appetite and increase weight loss.
One study with 48
middle-aged and older adults found that people who drank water before each meal
lost 44% more weight over a 12-week period than those who didn’t (13Trusted Source).
Water requirements can
vary based on a variety of factors, including age, body weight and activity
level.
However, most research
recommends drinking around 1–2 liters (34–68 ounces) of water
per day to stay well-hydrated.
Heavily processed foods like chips, cookies, crackers and
convenience foods are typically high in calories, carbs, fat and sodium.
Not only that, these
foods are typically low in key nutrients such as fiber, protein, vitamins and
minerals.
Nixing these unhealthy junk foods from
your diet and swapping them for whole foods can increase weight loss, reduce
belly fat and help you achieve a set of six-pack abs.
This is because it takes more
energy to digest whole foods rich in protein and fiber, which can burn more
calories and keep your metabolism up (14Trusted Source).
The nutrients in whole
foods, like protein and fiber, also keep you feeling fuller to curb cravings
and aid in weight loss (15Trusted Source, 16Trusted Source).
Fruits, vegetables, whole
grains and legumes are all nutritious alternatives to prepackaged convenience
items like frozen meals, baked goods and salty snacks.
Cutting back on your consumption of refined
carbohydrates can help you lose extra fat and gain six-pack
abs.
Refined carbs lose most
of their vitamins, minerals and fiber during processing, resulting in a final
product that is low in nutritional value.
Eating lots of refined
carbs can cause spikes and crashes in blood sugar levels, which can lead to
increased hunger and food intake (17Trusted Source).
Eating plenty of whole
grains, on the other hand, has been linked to a reduced waist circumference and
lower body weight (18Trusted Source).
In fact, one study found
that people who ate a high amount of refined grains tended to have a higher
amount of belly fat compared to those who ate more whole grains (19Trusted Source).
Swap out refined carbs
from foods like pastries, pastas and processed foods and instead enjoy whole
grains such as brown rice, barley, bulgur and couscous to help support satiety
and burn belly fat.
Adding more high-fiber foods into
your diet is one of the simplest methods for increasing weight loss and
achieving six-pack abs.
Soluble fiber moves
through the gastrointestinal tract undigested and can help slow the emptying of
the stomach to make you feel fuller for longer (20Trusted Source).
In fact, one review found
that increasing fiber intake by 14 grams per day was linked to a 10% decrease
in calorie intake and 4.2 pounds (1.9 kg) of weight loss (21Trusted Source).
Research shows that
getting enough fiber in your diet may also prevent weight gain and fat
accumulation.
One study showed that for
each 10-gram increase of soluble fiber taken daily, participants lost 3.7% of
belly fat over five years without making any other modifications in terms of
diet or exercise (22Trusted Source).
Fruits, vegetables, whole
grains, nuts and seeds are just a few healthy, high-fiber foods that you can
add to your diet to help burn belly fat.
វិធីធម្មជាតិ ៣យ៉ាង ជួយឲ្យសក់ដុះឡើងវិញបានល្អ
វិធីធម្មជាតិ ៣យ៉ាង ជួយឲ្យសក់ដុះឡើងវិញបានល្អ
មិនមានអ្វីប្លែកទេបើគ្នាយើង
ឃើញមានសក់ខ្លះជាប់នៅក្រាស ឬខ្នើយយើងនោះ ដែលនេះជារឿងធម្មតាទេ
ព្រោះសក់យើងមានជ្រុះ មានដុះឡើងវិញ។ មនុស្សយើងភាគច្រើនមិនបានសម្គាល់
អំពីការជ្រុះសក់តាមធម្មជាតិនេះទេ
តែថាបើជ្រុះច្រើនវិញយើងអាចដឹងបានដែរ
ដូចជាភ្លាមៗស្រាប់តែជ្រុះសក់ច្រើន ឬសក់ក្បាលកាន់តែស្តើងទៅៗជាដើម។
បញ្ហាជ្រុះសក់នេះអាចបណ្ដាលមកពីបញ្ហាសហ្សែនតំណពូជ
បញ្ហាស្រ្តេស បញ្ហាអ័រម៉ូនប្រែប្រួល ការប្រើប្រាស់ថ្នាំ
និងការធ្វើសក់របស់យើងផងដែរ។
តើយើងអាចមានវិធីធម្មជាតិណាមួយអាចជួយកែកុនបញ្ហាសក់ជ្រុះនេះទេ?
១. ប្រេងដូង
ប្រេងដូងមានផ្ទុកអាស៊ីដខ្លាញ់
ដែលអាចជ្រាបចូលក្នុងសរសៃសក់ និងជួយកាត់បន្ថយការបាត់បង់ប្រូតេអ៊ីនពីសក់។
ប្រេងដូងអាចប្រើបានទាំងមុន
ឬក្រោយពេលកក់សក់អាស្រ័យលើប្រភេទសក់របស់យើង។
បើសក់យើងជាប្រភេទសក់មានខ្លាញ់
យើងអាចប្រើប្រេងដូងពីរបីម៉ោងមុនពេលកក់សក់
ដោយម៉ាស្សាប្រេងដូងឲ្យសព្វស្បែកក្បាល និងសក់របស់យើង ។
បើយើងមានសក់ប្រភេទសក់ស្ងួតវិញ យើងអាចប្រើប្រេងដូងមុន
ឬក្រោយពេលកក់សក់ប៉ុន្មានម៉ោងក្រោយ។ យ៉ាងណា ការប្រើប្រេងដូងនេះ
ក៏មានការស្នើឲ្យមានការសិក្សាស៊ីជម្រៅបន្ថែមទៀតដើម្បីដឹងច្បាស់ថាពិតជាជួយដល់ការលូតលាស់សក់បានច្រើនកម្រិតណា។
២. ទឹកខ្ទឹមបារាំង
បើគ្នាយើងអាចទ្រាំនឹងក្លិនរបស់ខ្ទឹមបារាំងបាន
យើងនឹងអាចរកឃើញពីប្រយោជន៍របស់វាមិនខាន។ ទឹកខ្ទឹមបារាំង
មានប្រសិទ្ធភាពព្យាបាលបញ្ហាជ្រុះសក់ដុំៗ ឬដោយកន្លែងបាន
ដោយជួយឲ្យកន្លែងជ្រុះនោះដុះសក់ឡើងវិញ។
ទឹកខ្ទឹមបារាំងក៏ជួយបង្កើនចរន្តឈាមផងដែរ។ យើងអាចកិន
ឬគាបដើម្បីយកទឹកខ្ទឹមបារាំង រួចយកទឹកខ្ទឹមបារាំងមកលាបលើស្បែកក្បាល
និងសក់ ទុកចោលចំនួន១៥នាទី ចាំកក់សាប៊ូសម្អាតចេញវិញ។
៣. ក្រូចឆ្មារ
ប្រេង ឬទឹកក្រូចឆ្មារស្រស់
គឺមានប្រយោជន៍ច្រើនជួយពង្រឹងគុណភាព និងការលូតលាស់នៃសក់
ដែលជួយរក្សាសក់ និងជួយឲ្យសក់ដុះបានល្អ។
យើងអាចយកទឹកក្រូចឆ្មារស្រស់លាបលើស្បែកក្បាល និងសក់ទុក១៥នាទី
មុនពេលកក់សក់សម្អាតចេញវិញ។
គ្នាយើងត្រូវដឹងថាការថែរក្សាសក់តាមបែបធម្មជាតិនេះត្រូវការពេលវេលា
និងមានផែនការ ព្រមទាំងត្រូវអនុវត្តជាប្រចាំទៀតផង ដើម្បីឃើញលទ្ធផល
ដែលអាចត្រូវស៊ីពេលពីរបីខែក៏មាន។
ការពិត អំពីជាតិដែកក្នុងទឹកដោះម្តាយ និងទឹកដោះគោ
ការពិត
អំពីជាតិដែកក្នុងទឹកដោះម្តាយ និងទឹកដោះគោ
ទារក
ឬកុមារដែលមានជំងឺស្លេកស្លាំងដោយសារខ្វះជាតិដែកអាចប្រឈមនឹងបញ្ហាសុខភាពច្រើន
ពិសេសធ្វើឲ្យស្លេកស្លាំង និងប៉ះពាល់ដល់ប្រព័ន្ធប្រសាទធ្ងន់ធ្ងរ។
ធ្វើម៉េចដើម្បីឲ្យក្មេងៗទទួលបានជាតិដែកគ្រប់គ្រាន់? ក្មេងដែលម៉ឹមដោះម្តាយ
និងក្មេងបៅម្សៅទឹកដោះគោ មួយណាដែលអាចប្រឈមនឹងកង្វះជាតិដែកខ្លាំង?
ប្រធានផ្នែកជំងឺឈាមកុមារ
នៃមន្ទីរពេទ្យកុមារជាតិ លោកសាស្ត្រាចារ្យវេជ្ជបណ្ឌិត ជាន សុផល បានពន្យល់ថា តាមការសិក្សានៅមន្ទីរពេទ្យកុមារជាតិ
ការបំបៅកូនដោយទឹកដោះម្តាយ កូនទទួលបានកម្រិតជាតិដែកទាបជាងការបំបៅកូនដោយទឹកដោះគោ
(ចាប់ពីអាយុ ៤ ខែទៅ ចំពោះក្មេងកើតគ្រប់ខែ) ហេតុនេះ
ទើបគោលការណ៍របស់ក្រសួងសុខាភិបាល នៅពេលដែលស្ត្រីបំបៅកូនដោយទឹកដោះម្តាយ
ត្រូវញ៉ាំថ្នាំជាតិដែកដើម្បីឲ្យទឹកដោះសម្បូរជាតិដែក ចៀសវាងកូនខ្វះជាតិដែក។
ចំពោះក្មេងមិនគ្រប់ខែវិញ
ការខ្វះជាតិដែកបម្រុងដែលម្តាយផ្តល់ឲ្យកូនពេលនៅក្នុងផ្ទៃយកមកប្រើប្រាស់ឆាប់អស់ណាស់
គឺអស់មុនរយៈពេល ៤ ខែ ក្រោយកូនកើតមកទៅទៀត។
បែបនេះម្តាយត្រូវញ៉ាំជាតិដែកឲ្យជាប់ ទាំងថ្នាំជាតិដែក
ទាំងចំណីអាហារសម្បូរជាតិដែក
ដើម្បីឲ្យកូនមានលទ្ធភាពទទួលយកជាតិដែកគ្រប់គ្រាន់។
ផ្ទុយទៅវិញអំឡុងពេលបំបៅកូន ប្រសិនបើម្តាយញ៉ាំអាហារគ្រប់គ្រាន់
ម្តាយនៅបន្តលេបថ្នាំជាតិដែក
នោះការប្រឈមនឹងការខ្វះជាតិដែកមិនមាននោះទេ។
ក្មេងដែលបៅទឹកដោះម្តាយអាចប្រឈមនឹងខ្វះជាតិដែក
ចុះក្មេងដែលម៉ឹមម្សៅទឹកដោះមិនខ្វះជាតិដែកទេឬ? មិនមែនទេ!
លោកវេជ្ជបណ្ឌិតថា
អត្រាខ្វះជាតិលើក្មេងបៅទឹកដោះមានដូចគ្នានឹងការបំបៅកូនដោយទឹកដោះម្តាយដែរ
តែតិចជាង ដោយសារតែក្នុងម្សៅទឹកដោះ
មានដាក់បរិមាណជាតិដែកច្រើនជាងបរិមាណជាតិដែកក្នុងទឹកដោះម្តាយ។
ទោះជាយ៉ាងណាក៏ដោយ
លោកវេជ្ជបណ្ឌិតឯកទេសកុមាររូបនេះបញ្ជាក់ថា
ទឹកដោះម្តាយមានបរិមាណជាតិដែកតិច
តែកូនដែលម៉ឹមទឹកដោះម្តាយអាចស្រូបយកជាតិដែកនោះបានល្អជាងការស្រូបជាតិដែកដែលមាននៅក្នុងម្សៅទឹកដោះគោ។
បន្ថែមពីនោះលោកវេជ្ជបណ្ឌិតថា
គ្មានអ្វីដែលល្អប្រសើរជាងការបំបៅកូនដោយទឹកដោះម្តាយនោះទេ
ដូច្នេះយើងត្រូវឲ្យកូនបៅទឹកដោះម្តាយយ៉ាងហោចណាស់ឲ្យបាន ៦ ខែ ដែរ។។ “បើស្តាប់ឮទៅ
អូហ៍! បើបៅទឹកដោះម្តាយ កូនអាចឲ្យខ្វះជាតិដែកច្រើនជាងបៅទឹកដោះគោ
អ៊ីចឹងយើងនាំគ្នាឲ្យកូនបៅទឹកដោះគោទៅ No! មិនអ៊ីចឹងទេ
មិនត្រូវឲ្យធ្វើវិធីហ្នឹងទេ ជាការខុសឆ្គង យើងមានទស្សនៈរួមមួយថា
ទឹកដោះម្តាយមានរបស់ល្អជាច្រើនលើសទឹកដោះគោ មិនមែនយកតែចំណុចហ្នឹងមួយមកនិយាយទេ”។
Friday, 30 October 2020
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welcome to my channel,I am Chanthorn ,please help to subscribe to my channel ,i will upload all lates khmer music ,Cambodai rang kasal vid...
