Ukuzivocavoca umzimba kuka-Ab kwiNdlala yeFlethi

Umxholo

• Iitoni zetoni zihamba
• Iipilates
• IPlank ibeka
• Ngena kwisangqa
• Iibhodi zokuzinza kunye neebhola
• Fumana ukuhamba
• I crunches zebhayisekile
• Usihlalo weCaptain
• Ukujija komzimba
• Imilenze
• Impilo yomzimba wonke

Iitoni zetoni zihamba

Siphila kwixesha apho kunzima-ngamandla, izihlunu ezithandathu zesisu esiswini ziinjongo zabantu abaninzi abathanda ukuzilolonga. Sonke siyakufuna ukujongwa kwebhodi yokuhlamba, kodwa yeyiphi eyona mithambo isebenza? Kukho iiseti ezimbini zezihlunu ekujolise kuzo: izihlunu ze-rectus zesisu (ozibandakanya ngexesha le-situps yesiqhelo, ebaleka isuka kwi-sternum yakho iye kwi-pelvis yakho) kunye ne-abdominis enqamlezileyo (ezona misipha zinzulu kakhulu ezisongela umqolo kunye nokunceda ukuzinzisa umongo wakho ).

Kubalulekile ukuba ukhumbule ukuba awukwazi ukubona-ukunciphisa isisu sakho. Kuya kufuneka ulahlekelwe ngumaleko wamafutha ngaphezulu kwe-abs ye-abs yakho ukubonisa kuyo. Ukusebenza kweCardio kunye nokutya okufanelekileyo kubalulekile ekuphumeleleni.

Zama ezi zinto zilithoba zokuzilolonga njengenxalenye yerejimeni yokomelela komzimba.

Iipilates

Iipilates zijolise kwimisipha yakho engundoqo, ukusebenza kwesisu sakho kwimithambo ephindaphindayo. Umzekelo, "i-100" yinto eguqulweyo oyibambe kubalo lwe-100. Kukwakho noomatshini, abafana nohlaziyo, abomeleza kwaye bolule izihlunu zakho zesisu esinzulu.

Mhlawumbi zonke izixhobo ezijongeka zimnandi ziyakoyikisa. Ngethamsanqa uninzi lweendawo zokuzilolonga ngoku zibonelela ngeeklasi zePilates mat. Iipilates zinefuthe elisezantsi, ke lukhetho olukhulu ukuba ujonga umthambo odibeneyo wokubambisana ongumbulali wokuzilolonga.

IPlank ibeka

Iiplank poses zisebenza kakhulu ekuqiniseni isisu sakho, nokuba wenza ezi ndidi zokuzilolonga kwiklasi yeyoga okanye njengenxalenye yomthambo wakho wokuzivocavoca. Iplanti yokuma yeklasikhi ibandakanya ukulala phantsi esiswini sakho, emva koko uphakamise bonke ubunzima bomzimba wakho kwizinzwane zakho nakwiingalo zangaphambili okanye izandla kwindawo “yeplanga”. Emva koko ubambe indawo yokuma ixesha elide kangangoko unakho. Ungayitshintsha ngokwenza iplanga esecaleni (beka bonke ubunzima bakho kwingalo enye okanye isandla kunye namacala eenyawo zakho), okanye ngokwenza umlenze ophakamise umva ngelixa ukwiplank yendabuko.

Ngena kwisangqa

Ukwahlula kunye nokujumba okwenzayo ngelixa umdlalo wamanqindi ubandakanya zombini iiseti zemisipha. Umdlalo wamanqindi lukhetho olomeleleyo lokuba sempilweni ngokupheleleyo. I-midsection yakho iya kuguquka xa ugxila ekufumaneni ifom yakho ngokufanelekileyo. Uninzi lweendawo zokuzilolonga zinika iiklasi zokuzilolonga, kwaye iringi yomdlalo wamanqindi wasekhaya inokuba nabaqeqeshi babucala kuqeqesho lomntu ngamnye.

Iibhodi zokuzinza kunye neebhola

Zombini iibhola kunye neebhodi zinika indlela yokuqhubeka nokuzibandakanya zombini iiseti zemisipha, ngelixa usenza imithambo elula efana ne-pushups kunye ne-squats. Ifom efanelekileyo ibaluleke kakhulu xa usebenzisa ezi bhola zomsebenzi kunye neebhodi zokulinganisa. Uninzi lweendawo zokuzilolonga zibonelela ngeeklasi, ke ngoko thatha ithuba lokuyalela ubuchule ukuba unakho.

Fumana ukuhamba

Kuya kufuneka wongeze i-fat-burnio cardio kwindlela yakho ukuze ufumane i-abs yakho. Khetha umsebenzi onomdla kwaye ukukhuthazayo, njengokubaleka, ukuhamba, ukuqubha, okanye ukujikeleza. Cwangcisa i-150 yemizuzu ngeveki yokuzivocavoca umzimba ngokulinganayo okanye imizuzu engama-75 yokuzivocavoca umzimba ngamandla.

I crunches zebhayisekile

Ukuhamba kwebhayisikile kusebenza zombini iiseti zemisipha. Lo msebenzi unokunceda ukukrola i-toni ephakathi xa usenziwa ngendlela efanelekileyo. Lumka ungayihluphi intamo yakho xa uyenza.

Ngqengqa emethini ubeke izandla zakho emva kwentloko yakho, uyixhase ngobunono intloko yakho ngeminwe ngaphandle kokutsala. Yizisa idolo esifubeni sakho, ngelixa ujikelezisa umzimba wakho ongaphezulu ukuze uhlangane nedolo lakho ngengqiniba yengalo yakho ejongene nayo (jonga ifoto). Umlenze ochaseneyo uya kuhamba ngqo. Tshintshela kwelinye icala, "ukhwele ibhayisikile" imilenze. Yenza iseti enye ukuya kwezintathu eziphindaphindwayo ezili-12 ukuya kwezi-16 nganye.

Usihlalo weCaptain

Ukuqhekeka kwesiko ngoku kuthathelwa ingqalelo njengesiqhelo sokuzilolonga kunye nesizathu esinokubangela iintlungu zangasemva. Nangona kunjalo, isindululo se-pullup esenziwe "kwisitulo somphathi" (isitulo esiphakamileyo se-pullup) sisathathwa njengeyona ndlela isebenzayo yokwenza ithoni embindini wakho.

Oku kuzilolonga kuyinyani kubandakanya ukuxhoma kwisitulo se-pullup kunye nokuphakamisa imilenze yakho phambi kwakho, ukugoba ezinqeni. Njalo qiniseka ukusebenzisa ifom efanelekileyo. Nciphisa amahlombe akho kwaye wandise intamo yakho njengendawo yakho yokuqala.

Ukujija komzimba

Lo msebenzi wenziwe uphakamile. Yima iinyawo zakho ezinqeni-umgama phakathi nezandla zakho esinqeni. Gweba umzimba wakho ophezulu kwicala lasekunene, uze ubuyele kwiziko. Phinda kwicala lasekhohlo, emva koko ubuyele embindini. Sebenza ukuya kwiiseti ezintathu ze-15 reps.

Enye indlela yokongeza ngaphezulu kulo msebenzi kukuthatha ubunzima bokulinganisa kancinci kwaye ubeke iingalo zakho ecaleni ngelixa ujija.

Imilenze

Awunakucinga ngamaphaphu njengokujolisa kwi-abs yakho, kodwa le mithambo iyasebenza kakhulu kuyo yonke iitoni zomzimba, ngakumbi izihlunu zakho "ezingundoqo". Yima iinyawo zakho ezinqeni-ububanzi ngaphandle, emva koko uye phambili kwisithuba se-lunge. Qinisekisa ukugcina idolo lakho elingasemva malunga nee-intshi ezintathu emhlabeni. Unokongeza ii-dumbbells ezincinci ngokuqina kancinci.

Impilo yomzimba wonke

Khumbula ukuba ayisiyiyo yonke into malunga noqeqesho lwendawo xa kufikwa kwi-abs yakho. Gcina iikhalori zakho ujonge kwaye usebenze rhoqo ekusebenzeni kwe-cardio kwindlela yakho yesiqhelo. Gcina umzimba wakho wonke engqondweni njengoko usebenza kwindawo enomdla.