Ukuzivocavoca umzimba kuka-6 Ab (kunye neemfihlo ezi-7 zePro) zeSiseko esiQinisekileyo

Umxholo

• Iingcebiso ezi-7 zesisu esiQinisekileyo
• 1. Khetha iindidi ezahlukileyo ngaphezulu kweRep
• 2. Ulibale ″Upper Vs. Ezantsi Abs "Ingcinga
• 3. Yenza inxaxheba kumgangatho wakho wePelvic
• 4. Sebenza nge-Abs yakho, hayi kwiNtamo yakho
• 5. Ukutyhila isisu esiqinileyo ngoncedo lweCardio
• 6.Yenza i-Abs yakho yoTshintsho lokuzilolonga
• 7. Lazi ixesha lokuphumla
• 6 Imithambo eqinileyo yesisu ongayenza naphi na
• 1. Cinezela kwaye Uxhathise
• 2. IHelikopta
• 3. Izandla zeXesha
• 4. Jikelezisa iwotshi
• 5. Abangxolayo
• 6. Treyisa unxantathu
• Uphengululo lwe

Masijongane nayo: Imithambo ye-abs eqhelekileyo efana ne-sit-ups kunye ne-crunches i-archaic encinci kwaye i-archane kakhulu-singasathethi, akukho xabiso le-crunches okanye i-ab moves iya kuguqula isisu sakho sibe yi-J. Lo's. Kuninzi okuninzi okuya kwisisu sakho ngaphandle kwezihlunu ngokwazo (jonga: ufuzo, ukutya, ukumila komzimba, njl. Kwaye, ngelixa besiyokunqwenela iipakethi ezintandathu, ungomelela kwaye ulunge kwaye uwuthande umzimba wakho ngaphandle kwabo.

Oko kwathiwa, wonke umntu unokuxhamla kwi-midsection enamandla-leyo, ewe, inokubangela isisu esiqinileyo. Ukuba ufuna ukwakha isiseko esomeleleyo (kwaye ufumane zonke izibonelelo ezingezizo ezobugcisa eziza nayo) qwalasela ezi ngcebiso kunye nokuzilolonga ngokungafaniyo nokuza kukunceda ufike apho.

Iingcebiso ezi-7 zesisu esiQinisekileyo

Ngaphambi kokuba uqalise, abaqeqeshi abaphezulu, abahlohli kunye noogqirha bamayeza ezemidlalo benza intsomi eqinileyo yesisu:

1. Khetha iindidi ezahlukileyo ngaphezulu kweRep

Ukufumana iziphumo ezilungileyo, xuba i-oda ye-abs yakho yokuhamba ngexesha lokuzivocavoca nganye, kwaye utshintshe isiqhelo sakho rhoqo kwiiveki ezintathu ukuya kwezine. (Le yimizuzu eli-12 yesiqhelo sesisu esiqinileyo ekhaya lolunye ukhetho lokuphoswa kumjikelezo.) ″Ukutshintsha umthambo wakho kubaluleke kakhulu kunokukrazula iicrunches eziyi-100 yonke imihla, utshilo uMichele Olson, Ph.D., unjingalwazi wenzululwazi yemithambo e Auburn University Montgomery ″ Yenza i-15 ukuya kwi-20 ye-reps yomthambo ngamnye, emva koko uqhubeke.

2. Ulibale ″Upper Vs. Ezantsi Abs "Ingcinga

Yonke inye ingxowa yesisipha: i-rectus abdominis. U-Alycea Ungaro, umnini weeReal Pilates kwisiXeko saseNew York kunye nombhali Isithembiso sikaPilates. Apho uziva uxhomekeke kwindawo yeankile yokuhamba. Umzekelo, ukunyuswa komlenze kubandakanyeka ngaphezulu kwecandelo elisezantsi kuba umzimba wakho ongaphezulu uchasene nomgangatho. (Eyeleleneyo: Ukuzilolonga kwe-Abs yesisu esisicaba kunye noQoqo olomeleleyo)

3. Yenza inxaxheba kumgangatho wakho wePelvic

Ukujolisa kwi-abs yakho ngokufanelekileyo, yomeleza izihlunu zomgangatho we-pelvic. "Ezi zihlunu zinceda ukungabikho kwakho okunzulu ekwenzeni imithambo ngokuchanekileyo," utshilo u-Olson. Bathathe inxaxheba ngokutsala ngobunono isisu sakho ngasemva. Beka isandla esinye esiswini sakho; ukuba uva isisu sakho sikhupha ngaphandle ngelixa uhlala, Utyhala i-pelvis phantsi kunokuba utsale izihlunu phezulu kwaye ungene ngaphakathi, ukukopela ukungabikho kwakho kokuzilolonga ngokupheleleyo.Gcina izihlunu ezinesivumelwano xa usebenza.

4. Sebenza nge-Abs yakho, hayi kwiNtamo yakho

Yenza ngathi uneorenji efakwe phantsi kwesilevu sakho ukuze ukhulule uxinezeleko ngexesha lokushukuma okuqinileyo kwesisu okufana nebhayisekile. Okanye cinezela iincam zeminwe yakho kwisiseko sentamo yakho kwaye zinike intle yokuthanjiswa kwentamo ngelixa ugoba. Elinye iqhinga: Ukuyekisa imisipha yentamo ekuqineni, beka ulwimi lwakho ngokuqinileyo kuphahla lomlomo wakho njengoko usokolisa. (Izinto eziNxulumeneyo: Ezi zezona ntshukumo ziGqibeleleyo zokuzilolonga, ngokutsho kwabaqeqeshi)

5. Ukutyhila isisu esiqinileyo ngoncedo lweCardio

Yonke imithambo yehlabathi ayithethi nto ukuba kukho umaleko wamafutha kwizihlunu ze-ab ezilele ngaphantsi. Ukuba ufuna ngokwenene ukubona i-abs yakho, jolisa malunga nemizuzu engama-45 ye-cardio ukutshisa iikhalori, kathathu ukuya kwabahlanu ngeveki. "Kufuneka utshise amanqatha omzimba ngokuzilolonga rhoqo ukuze ubone i-abs eyomeleleyo," utshilo u-Olson.

6.Yenza i-Abs yakho yoTshintsho lokuzilolonga

Xa unexesha lokwenza uqeqesho lwamandla kunye ne-cardio kwi-workout enye, zama ukwenza isangweji imizuzu eli-10 yomsebenzi we-ab phakathi. Phola ezantsi ukusuka kwi-cardio, betha imethi yolule, i-curls eziguqukayo kunye neeplanga (kunokwenzeka ukuba zezona zinokuguquguquka kwesisu esiqinileyo). Le yindlela enhle yokutshintsha ingqwalasela kwi-cardio ukuya kuqeqesho lwamandla; kuyanceda ukuba ungene kwi-abs yakho kunye namandla asisiseko njengoko uphakamisa.

7. Lazi ixesha lokuphumla

Uyakwazi ukuxelela ukuba usebenze kakuhle xa ungekho buhlungu ngosuku olulandelayo. Njengezinye izihlunu, i-abs iphendula ngokufanelekileyo kuqeqesho olunzulu rhoqo ngeentsuku ezimbini. Sebenza nzima kakhulu, rhoqo, kwaye uza kubona inkqubela phambili encinci, utshilo uHolland. (Jonga indlela yokusebenzisa iintsuku zokuphumla ezisebenzayo ukuze ufumane okuninzi kuwo nawuphi na umthambo.)

6 Imithambo eqinileyo yesisu ongayenza naphi na

Yenza umthambo ngamnye (ungalibali ukubandakanya ingqokelela yakho yonke!) Imizuzwana engama-30, uphumle imizuzwana engama-30 phakathi kokuhamba. Unokongeza oku kuzilolonga esiswini kwinkqubo yakho yokomelela komzimba okanye wenze oku ngokwahlukeneyo njengesiqhelo esiqhelekileyo.

1. Cinezela kwaye Uxhathise

• Lala ujonge phezulu amadolo agobile neenyawo zithe tyaba emgangathweni.
• Bandakanya isiseko kwaye uzobe amadolo ukuya kwinkaba, wenze i-90-degree angle ngamadolo ukuze i-shins ifane nomgangatho. Beka iintendelezo ngaphezulu kwamadolo kancinane emathangeni.
• Cinezela iintende emathangeni, kwangaxeshanye uxhathise uxinzelelo ngamadolo. Gcina ukulinganisela okulinganayo kunye noxinzelelo kwiintendelezo kunye namathanga ukuze ugcine i-90-degree angle of the knee.

Bamba imizuzwana engama-30.

2. IHelikopta

• Lala ujongise ubuso phezulu ngamadolo agobileyo iinyawo zithe tyaba phantsi, iingalo zolulelwe emacaleni, iintende phantsi.
• Zibandakanye engundoqo, thatha umoya onzulu, kwaye utsale amadolo esifubeni.
• Exhale, ucinezele ukubuyela ezantsi emgangathweni njengoko usandisa iinyawo ukuya eluphahleni. (Umzimba ongaphezulu kunye nomzimba ongezantsi uya kwenza i-90-degree angle kunye neenyawo ezixineneyo.)
• Gcina i-core contracted, ujike iinzwane zijonge emgangathweni, kwaye uqalise ukujikeleza imilenze ngaxeshanye, ugcine imilenze yandisiwe ngokupheleleyo kunye nezinqe ziphumle ngokuqinileyo emgangathweni. Qhubeka imizuzwana engama-30.
• Emva koko qalisa ukujikeleza imilenze ngokungqinelana newotshi, ugcine imilenze yandiswa ngokupheleleyo kwaye isinqe siphumle ngokuqinileyo phantsi.

Qhubeka imizuzwana engama-30.

Ukunyuka: Flip iintende ukuze ujongane nophahla ukunciphisa uzinzo ngelixa usonyusa umsebenzi ophambili.

3. Izandla zeXesha

• Lala ujonge phezulu, amadolo agobile kwaye iinyawo zithe tyaba emgangathweni, iingalo zolulelwe emacaleni, iintende ziphantsi.
• Bamba i-core, zoba amadolo esifubeni, kwaye ucinezele iinyawo ukuya kwisilingi. Iinyawo kufuneka zihlale kunye neenzwane ezigobileyo.
• Ukuphefumla kwaye usezantsi umlenze wasekunene uphume ukuya kwicala lasekunene kangangoko kunokwenzeka, ugcine umlenze wasekhohlo umile.
• Kwinqanaba elisezantsi, khupha kwaye usebenzise isiseko sokuhambisa umlenze wasekunene ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30. Tshintsha amacala; phinda.

4. Jikelezisa iwotshi

• Lala ujonge phezulu, amadolo agobile kwaye iinyawo zithe tyaba emgangathweni, iingalo zolulelwe emacaleni, iintende ziphantsi.
• Bandakanya isiseko kwaye uzobe idolo lasekunene uye kwinkaba. Ukugqabhuka kwedolo lasekunene ngaphandle (ukuvula indawo yangaphakathi yethanga) kwaye wandise umlenze wasekunene de kube kwinqanaba le-45-degree. (Unyawo lwasekhohlo kufuneka lushiye emgangathweni ngalo lonke ixesha lokuzilolonga.)
• Reverse ulwalathiso kwindawo yokuqala.

Phinda imizuzwana engama-30. Tshintsha amacala; phinda.

Yenza oku kusebenza ngokuqinileyo kwesisu kube lula: Gcina idolo elichasene nomlenze owandisiweyo ugobile kunye nonyawo oluthe tyaba phantsi. 

5. Abangxolayo

• Ngena kwibala lasekhohlo kwicala leplananda ibekwe ngokuqinileyo phantsi kwaye isinqe siphakamise umgangatho. Ikhontrakthi kwaye uqhube idolo lasekunene ukuya kwinkaba ngozwane olugobileyo.
• Xa idolo lifikelela kwinkaba, yandisa umlenze wasekunene phambi komzimba kwi-angle ye-45-degree.
• Jika umlenze ngokukhawuleza ubuyele kwindawo yokuqala.

Qhubeka kwakhona kwimizuzwana engama-30. Tshintsha amacala; phinda.

6. Treyisa unxantathu

• Ngena kwindawo yokutyhala kunye nezandla emgceni wamagxa kunye neenyawo ezinqamleza ububanzi.
• Bandakanya i-core kwaye ufikelele kwisandla sasekhohlo ngaphandle kwe-45 degrees kangangoko kunokwenzeka. Yenza okufanayo ngesandla sokunene, uzisa izandla ngapha nangapha.
• Yolula isandla sasekunene kangangoko unako phambi kwentloko. Landela ngesandla sasekhohlo.
• Finyelela ngasemva ngesandla sasekunene kwi-angle ye-45-degree, ulandela ngesandla sasekhohlo. (Iphethini yesandla sakho iya kuba ngokungathi ulandele nje unxantathu.) Buyisela umva kwinqanaba ngalinye.

Qhubeka, utshintshisa umkhombandlela kwimizuzwana engama-30.

Uphengululo lwe