I-Abs

Umxholo

• Uphengululo lwe

Cinga ukwenza amakhulu e-crunches kunye nokuhlala-phezulu yindlela eya kwi-abs yeetoni ezininzi? Cinga kwakhona, utsho uGina Lombardi, umqeqeshi oqinisekisiweyo eLos Angeles osebenze noKirstie Alley noLeah Remini. Sukuchitha ixesha lakho ngokwenza impinda engenangqondo, utshilo. Eyona ndlela yokufumana isisu esomeleleyo- esikunika isiseko esomeleleyo semidlalo, imisebenzi yemihla ngemihla kunye nokuma okuhle- kukugxila kwindawo ngqo esetyenziswayo. “Isitshixo kukwazi ukuba zeziphi izihlunu osebenza kuzo kwaye ziphi, emva koko ungene kuloo ndawo ngexesha lokuphindaphinda,” utshilo uLombardi. Ukuba awenzi njalo, uya kuvumela ezinye izihlunu, ezinjengentamo kunye ne-hip flexors, ukwenza umsebenzi kwaye izihlunu zakho ze-ab aziyi kudinwa okanye zenziwe iitoni.

ILombardi ikwasebenzisa inkqubo yoqeqesho etshintsha ukuzilolonga okwenzayo rhoqo kwiiveki ezintandathu ukuya kwezisibhozo, ke izihlunu zakho zesisu zihlala zicela umngeni, ezikhawulezisa iziphumo. Njengebhonasi, awusoze wakruquka ngokwenza imithambo efanayo ephindaphinda.

ILombardi isebenzisa imithambo eyahlukeneyo, kubandakanya ezintathu ezibonisiweyo kule nyanga, kunye nabaxumi bayo. Ukuqhekeka komatshini kujolise kwi-rectus abdominis, oyisebenzisayo xa ugoba i-torso yakho ephezulu kwi-pelvis yakho. Umthambo wesibini, iyeza lokujika ibhola, ikwasebenza ekomelezeni i-rectus abdominis kodwa ikwabetha ii-oblique, ezijikeleza zize ziguqule umqolo wakho. Umsebenzi wokugqibela, ukuthambeka kunye neebhlorho, kuya komeleza yonke indawo esiswini.

Okokugqibela, qeqesha i-abs yakho ngokungathi uza kuqeqesha naliphi na elinye ilungu lomzimba. Ukuzilolonga kathathu ngeveki ngokuqina okufanelekileyo, ukuphindaphinda kunye nefom kuya kwenza i-abs yakho ibe yeyona ndlela ilungileyo, utshilo uLombardi.

Uphengululo lwe