Kutheni abanye abantu benepakethi ezine?

Umxholo

• Nguwuphi umahluko phakathi kweentlobo ze-ab?
• Rectus zesisu
• Isisu esinqamlezileyo
• Izikhuselo zangaphakathi nezangaphandle
• Ngaba kunokwenzeka ukuba ube ne-10-pack?
• Yintoni indima edlalwa yimfuzo?
• Ngaba ukhona umahluko phakathi kwamadoda nabasetyhini?
• Ukuzivocavoca ukomeleza i-abs
• IPlanga
• Imikhombandlela:
• Ibhugi efileyo
• Imikhombandlela:
• Umlenze obophileyo V-up
• Imikhombandlela:
• Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs
• Iingcebiso malunga nendlela yokuphila ye-abs eqingqiweyo
• Ukuzilolonga kweCardio
• Ukuxhathisa uqeqesho
• Uqeqesho lwexesha eliphakamileyo (HIIT)
• Yitya iiprotein ezininzi
• Okukwintsusa

Ukuchazwa, ukubizwa kweetoni - okubizwa ngokuba yipakethi ezintandathu- ziinjongo ezifunwa rhoqo kwindawo yokuzivocavoca. Kodwa ayizizo zonke iitoni ze-toni ezijongeka ngokufanayo. Abanye abantu badlala iipakethi ezine, ngelixa abanye benokuba neepakethi ezisibhozo.

Makhe siqwalasele umahluko phakathi kweentlobo ze-ab kunye nokutya, ukuzivocavoca, kunye neengcebiso ngendlela yokuphila enokukunceda ufezekise i-abs enamandla kwi-genetics yakho eya kuvumela.

Nguwuphi umahluko phakathi kweentlobo ze-ab?

Umahluko phakathi kweentlobo ze-ab zilele kulwakhiwo lwezihlunu zesisu sakho.

Isisu sakho sinamaqela amane emisipha. Ukufumana i-toni ye-toni, kuya kufuneka wenze umthambo owomeleza onke amaqela emisipha amane. La maqela emisipha ngala:

Rectus zesisu

Nje ukuba ufowunelwe, i-rectus abdominis iba yipakethi yakho ezine, ezintandathu, okanye ezisibhozo. Inezinto ezimbini ezidityanisiweyo zemisipha ezihamba zihambelana, ezantsi nakweliphi icala lesisu.

I-linea alba yibhanti enemicu eyahlula i-rectus abdominis. Yenza umgca ohamba usihla embindini wesisu.

I-rectus abdominis ikwanceda:

• lawula ukuphefumla
• gcina ukuma
• khusela amalungu akho angaphakathi

Isisu esinqamlezileyo

Isisu esinqamlezileyo sisezantsi esiswini. Iyaphuma ukusuka ngaphambili kwesisu sakho ukuya emacaleni omzimba wakho. Inceda ukubonelela ngozinzo kunye namandla kuyo yonke ingqokelela yakho, umva kunye ne-pelvis.

Ukuba isisu sakho esinqamlezileyo asisebenzi, i-rectus abdominis yakho ayizukuchazwa.

Izikhuselo zangaphakathi nezangaphandle

Izibophelelo zangaphakathi nezangaphandle zinceda ukulawula ukujikajika nokujika kweentshukumo zomzimba wakho. Kunye nesisu esinqamlezileyo, babonelela ngombhinqo wokuzinzisa umqolo wakho kunye ne-pelvis.

Iimpawu zangaphandle liqela elikhulu lezihlunu elibekwe kumacala e-rectus abdominis. Izibophelelo zangaphakathi zibekwe nje ngaphantsi, ngaphakathi kwamalungu akho esinqe. Ukusebenza ii-oblique zakho zongeza inkcazo kunye neethoni kwi-abs yakho.

Ngaba kunokwenzeka ukuba ube ne-10-pack?

Ukukwazi ukufezekisa ipakethi eyi-10 kunokwenzeka kwabanye abantu.

Kuya kufuneka uzalwe une-rectus abdominis equlathe imitya emihlanu yeethishu ezinxibelelanayo ezihamba ngokuthe tyaba kuyo. Kuya kufuneka uphinde usebenze ezi zihlunu kwaye ulandele ukutya okusempilweni.

Ewe, into oyityayo kunye nendlela ozilolonga ngayo nayo idlala indima enkulu kwindlela ekugqibeleni i-abs yakho ijongeka ngayo.

Yintoni indima edlalwa yimfuzo?

Imisipha ye-rectus abdominis ineebhanti zezicubu ezinxibelelanayo (i-fascia) eziwela ngokuthe tyaba. Ezi bhanti zinika ukubonakala kweepakethi ezininzi ezixineke ngaphezulu kwelinye kwelinye icala lesisu sakho.

Uzalwe unenombolo emiselweyo yezi ndidi zeethishu zonxibelelwano. Awunakho ukwakha ezongezelelweyo. Imfuza yakho ikwamisela ulingano lwabo, ubude, kunye nobungakanani.

Umntu onepakethi ezisibhozo uneebhendi ezine. Umntu onepakethe ezintandathu unamaqela amathathu. Umntu onepakethi ezine uneebhendi ezimbini.

Uninzi lwee-rectus abdominis lunokudibana. Oku kuthetha ukuba ukuba uninzi lwabantu lusebenza kuyo, banokufumana iipakethi ezintandathu.

Kodwa ngenxa yokuba unezinto ezininzi okanye ezingaphantsi akuthethi ukuba womelele okanye ubuthathaka. Yimfuza yakho nje.

Abanye babantu abalunge kakhulu abakwazi ukufikelela kwi-abs- okanye i-pack pack ezisibhozo. Omnye waba bantu nguArnold Schwarzenegger, owathi, nangeentsuku zakhe zokwakha umzimba, wadlala iipakethi ezine.

Ewe, into oyityayo kunye nendlela ozilolonga ngayo nayo idlala indima enkulu kwindlela ekugqibeleni i-abs yakho ijongeka ngayo.

Ngaba ukhona umahluko phakathi kwamadoda nabasetyhini?

Zombini izini zinokumiselwa kwangaphambili kwemfuza ngenani leepakethe abanokuzifikelela. Nangona kunjalo, abasetyhini bafuna amanqatha omzimba amaninzi kunamadoda. La mafutha abalulekileyo emzimbeni ayafuneka:

• imveliso estrogen
• amandla aphezulu
• ukuchuma okunempilo

Ngenxa yoku, kunokuba nzima ngakumbi kubafazi ukuba baphulukane namanqatha esisu ngokwaneleyo ukuba bachaze ukungabikho kwabo ngelixa behlala besempilweni. Ukuba namafutha omzimba amancinci kakhulu kuhlobo lomzimba wakho kunokukhokelela kwiingxaki ezahlukeneyo kwabasetyhini, ezinje:

• Imiba yokuya exesheni
• ukudinwa
• amajoni omzimba abuthathaka

Amadoda aneepesenti ezingama-61 ngaphezulu kobunzima bemisipha kunabafazi ngenxa yamanqanaba aphezulu e-testosterone. Amadoda afuna amanqatha omzimba amancinci kwezempilo efanelekileyo. Ke, banokuphulukana ngokulula ngokulula namanqatha ngokwaneleyo ukubonisa imisipha yabo yeethoni zesisu esingaphantsi.

Ukuzivocavoca ukomeleza i-abs

Ngelixa i-genetics yakho inceda ukumisela indlela i-abs yakho ejongeka ngayo, usenokwakha isiseko esomeleleyo. Isiseko esomeleleyo sikhusela umqolo wakho kunye nomqolo, ukuthintela ukwenzakala.

Le mithambo inokunceda ukomeleza i-abs yakho kunye nokwakha ubunzima bemisipha. Ukuba ufuna ukuba ne-abs ebonakalayo, kuya kufuneka uchithe ixesha ubathambisa ubuncinci yonke imihla kwaye ulandele ukutya okusempilweni.

IPlanga

Ukuzivocavoca okusebenzayo kusebenza kakuhle kuyo yonke into, kunye ne-glutes kunye ne-hamstrings. Ikwaphucula ukulingana kunye nozinzo.

Imikhombandlela:

1. Ngena kwisikhundla se-pushup, ulinganise kwiingalo zakho. Iingqiniba zakho kufuneka zijikeleze ububanzi benyonga.
2. Bandakanya undoqo wakho. Ungavumeli umqolo wakho urhece phantsi. Kufuneka uqale uziva ukungcangcazela kwakho.
3. Khupha umphunga. Gcina esi sikhundla imizuzwana engama-30 ukuya kumzuzu, ukwakha ukuya kwimizuzu emi-2.
4. Musa ukulibala ukuphefumla!
5. Phinda amaxesha ali-10.

Unokuzama ukuguqulwa okunzima, njengeeplanga ezisecaleni kunye nokuchukumisa idolo.

Ibhugi efileyo

Ibug efileyo isebenza kwi-oblique yakho, i-rectus abdominis, kunye nezihlunu ezinqamlezileyo zesisu. Ikwaphucula uzinzo oluphambili kwaye incede ukulungisa ukugqobhoza okungaphaya kwepelevic engaphandle.

Imikhombandlela:

1. Xoka ngokujongana nemethi.
2. Yolula iingalo zakho ngaphezulu kwamagxa akho ngeminwe eyoluliweyo, ugcine iingqiniba zakho zitshixiwe.
3. Zoba amadolo ngokuthe ngqo phezulu okhalweni lwakho kwitheyibhile yetafile kunye neentsimbi zakho ezihambelana nomgangatho.
4. Gcina encinci yomqolo wakho osezantsi emgangathweni.
5. Tsala umoya, yehlisa ingalo yakho yasekunene ezantsi kwentloko yakho ngelixa wolula umlenze wakho wasekhohlo uze uwuthobe phantsi.
6. Exhale, tshintsha kancinci amacala, kwaye uphinde.
7. Sebenza ukuya kwi-15 reps kumacala omabini.

Ukuba umqolo wakho ongezantsi awuchaphazeli umgangatho, qengqa itawuli encinci kwaye uyibeke kwindawo encinci yomqolo wakho ukuze uhlale uzinzile ngexesha lokuzilolonga. Le ayisiyiyo inguqulelo elula okanye eguqulweyo, kwaye ayizukunciphisa amandla omthambo. Kuya kukhusela umva wakho osezantsi ekonzakaleni.

Ngaba ujonge umceli mngeni? Jonga oku kwahluka kwe-bug kufileyo.

Umlenze obophileyo V-up

Lo msebenzi ujolise ngokuthe ngqo kwaye kakhulu kwimisipha ye-rectus abdominis. Kukulungele ukulinganisela kunye nokuzinza komzimba. Iyasebenza nokuba yenziwe ngokukhawuleza okanye ngokucothayo.

Imikhombandlela:

1. Xoka ngokujongana nemethi. Gcina imilenze yakho iqonde.
2. Beka iingalo zakho ukuze zihlale ngokuthe nkqo emethini emacaleni akho.
3. Khupha umphunga. Njengoko uphefumlela phezulu, phakamisa amagxa akho emhlabeni kwaye uhlale phantsi ngelixa uphakamisa imilenze yakho usiya embindini wakho.
4. Sukusebenzisa umfutho wank ngokwakho. Vumela i-abs yakho inyuse isifuba sakho ukuya kuthi ga apho unokuya khona. Njengoko i-abs yakho isomelela ngakumbi, amandla akho okunyuka phezulu aya kwanda.
5. Ibhalansi kwizikhuselo zakho imizuzwana eliqela. Musa ukulibala ukuphefumla.
6. Cothisa umzimba wakho ongasentla nangaphantsi ngaxeshanye, uphinde.
7. Sebenza ukuya kuma-25 okanye ngaphezulu.

Iintshukumo eziQhelekileyo ezi-3 zokomeleza iAbs

Iingcebiso malunga nendlela yokuphila ye-abs eqingqiweyo

Kubantu abaninzi, ukufumana i-abs eqingqiweyo kufuna ixesha kunye nokuzinikezela. Ezi ngcebiso zinokukunceda ukuba uqalise.

Ukuzilolonga kweCardio

Ukuzivocavoca kweCardio kudibaniswe nokunciphisa amanqatha esisu. Amanqatha amancinci esisu aya kunceda ukuba i-abs yakho ibonakale ngakumbi. Imizekelo yeCardio ibandakanya:

• ukubaleka
• intambo yokutsiba
• ukuqubha
• ukuhamba ngebhayisikile

Zama ukwakha i-cardio kubomi bakho bemihla ngemihla. Hamba okanye ukhwele ibhayisekile endaweni yokuqhuba. Thatha ukubaleka okanye ukuqubha ngaphambi okanye emva komsebenzi. Inzondo ebalekayo? Nazi iindlela ezizezinye ze-cardio zokuzama.

Cwangcisa ubuncinci bemizuzu engama-20 ukuya kwengama-40 ye-cardio ubuncinci amaxesha amane ngeveki.

Ukuxhathisa uqeqesho

Ukuzivocavoca okufuna ukuba uhambise umzimba wakho ekuchaseni kunceda ukwakha amandla omzimba, ithoni kunye nokunyamezela.

Ukuzilolonga koomatshini kunye nezixhasi, ezinje ngobunzima kunye namanqanaba omzimba, zonke zibonelela ngokuchasana. Kukwaninzi ukwenza umthambo wamanzi.

Uqeqesho lwexesha eliphakamileyo (HIIT)

I-HIIT ibhekisa kufutshane, kwimizuzu emibini ukuya kwemibini yokugqabhuka kwe-cardio ephezulu elandelwa lixesha lokuphumla elilinganayo. Ukuze usebenze kakuhle, ugqabhuko ngalunye lwe-cardio kufuneka lwenziwe kwindawo ephezulu kakhulu.

Ngenxa yokuba umzimba wakho usebenza kwelona nqanaba liphezulu, iiseshini ze-HIIT zitshisa iikhalori ezininzi ngexesha lokuzilolonga kunye neeyure ezininzi emva koko.

Yitya iiprotein ezininzi

Ukutya okuneproteni ephezulu kuya kukunceda wakhe kwaye ulungise izihlunu. Kuya kukunceda uzive ugcwele ixesha elide. Khetha imithombo yeprotheyini ecekeceke, enje:

• intlanzi
• tofu
• iimbotyi
• inkukhu

Okukwintsusa

Ukukwazi kwakho ukufezekisa ipakethi ebonakalayo ye-abs- nokuba yeyiphakethi ezine, ezintandathu, okanye ezisibhozo- ubukhulu becala kumiselwe yimfuza.

Nangona kunjalo, ukhetho lokuphila ngendlela esempilweni, njengokulahlekelwa ngamanqatha esisu kunye nokuzilolonga, linokubonelela nabani na onesisu esifanelekileyo kunye nesiswini. Isiseko esomeleleyo sinceda ngamandla onke kunye nokulinganisela.