Zonke iintshukumo ezilungileyo

Umxholo

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Squat, lunge, krukrutheka. Squat, lunge, krukrutheka. Ngaba ufuna umzimba omtsha? Mhlawumbi ufuna ukuzilolonga okutsha! Ukuba ubusenza imithambo efanayo yokuzama kunye nenyani kangangeenyanga ezintathu (okanye, mandundu, iminyaka emithathu!) Ngokulandelelana ngaphandle kotshintsho kwinkqubo yakho, sinokuqiniseka ukuba indawo yakho ye-abs, yeempundu kunye namathanga ' Utshintshe kakhulu. Kwaye uyakruquka njengoko bonke bephuma, nabo.

Isisombululo? Umahluko omtsha kwezona zinto zihamba kakuhle ekukhuleni komzimba. Abaqeqeshi abathathu abaphezulu banikezela ngemithambo emithandathu eya kukukhupha ngaphandle kwebhola yakho yoqeqesho kwaye ukhuphe i-abs yakho, izihlunu zamathanga kunye namathanga kanye ngaphandle kobuthongo babo.

Umntu ophakathi uyeke ukwenza inkqubela phambili emva kweeveki ezine ukuya kwezintandathu zokwenza umsebenzi ofanayo. Kwaye akukho nkqubela phambili ithetha ukuba akukho mzimba okanye utshintsho lokufaneleka. Yongeza oku kuhamba kwinkqubo yakho kabini okanye kathathu ngeveki ukucela umngeni kwimisipha yakho kunye nokuthintela ukungakhathali okubangela ukuba abantu bangeqe ukusebenza kwabo, utshilo uBrian Newman, i-MS, i-CSCS, umququzeleli weenkqubo zemfundo ze-National Strength and Conditioning Association (NSCA) . Uza kubona-kwaye uzive-iziphumo kwiiveki nje ezimbalwa.

Ngaphaya kwesiseko esisisiseko

Xa kuziwa ekunikezeni i-butt yakho amandla, u-Debbee Sharpe-Shaw, umqeqeshi kwi-Spa yaseCrescent e-Dallas ovela kwi-Health Network's "Fit in 15," ucinga ukuba zombini ukwahlukana (i-glute lift) kunye ne-compound (i-squat enomlenze omnye) ihamba. zibalulekile. Ukuziqhelanisa nokwenza umthambo kusebenza izihlunu ezithile ngokunzulu, utshilo uSharpe-Shaw. "I-Compound moves isebenzisa i-glutes yakho kunye nemilenze yakho kunye ne-abs ukugcina umzimba wakho uzinzile." Yibeke kunye kwaye usebenze imisipha yakho ngokupheleleyo njengoko unako.

Ngobunqunu obusisiseko yenza i-squat-leg-squat enye kunye neLig-One-Glute Glute Lift (jonga "Konke ukulunga kuhamba ukuzilolonga").

Ukuya kumathanga awoyikekayo

Rhoqo kufunyanwa ukuhamba ngebhayisikile ngeCentral Park okanye ukuhlahlela amathambeka eColorado, uCarey Bond, ophethe iNethiwekhi yezeMpilo "yezeMidlalo ekuJoliswe kuyo," ukholelwa ukuba iigundane ezinobunzima kwigumbi lokufunda zinokufunda into okanye ezimbini kwiijokethi, kwanaxa kufikwa ekubuyiseni imilenze yakho. "Kuqeqesho lweembaleki, unokuqala ngamandla okudala ahamba njenge-lunge, emva koko uqhubele phambili ukuya kwimiphunga yokuhamba, ukutsiba kwamaphaphu kunye nokutsiba ngasemva," utshilo. Ukuzivocavoca okuboniswe apha kuhambile kwaye kuya kwenza umahluko kwimilenze yakho ukuba uthembele kuphela kwimiphunga okanye koomatshini ukuze basebenze amathanga akho.

Kumathanga awoyikekayo ukwenza i-Side Lateral Leap kunye ne-One-Legged Russian Lunge.

Eyona nto intle kakhulu

Ngaba kufuneka wenze imithambo rhoqo? NgokukaJohn Boyd, ofundisa u- "Just Abs" kwiziko lezemidlalo e-Chelsea Piers kwisiXeko saseNew York, impendulo nguhayi: Imisipha yesisu kufuneka iphumle, njengezinye izihlunu. Imizuzu emihlanu ukuya kwe-10 yokuzivocavoca umzimba okwenziwa ukuya kwinqanaba lokudinwa kabini okanye kathathu ngeveki kufuneka kuphuhlise i-abs yakho, utshilo uBoyd.

"Umthambo oboniswe apha uthatha inyathelo elinye okanye amabini ngaphezulu," utshilo uBoyd. "Bafuna ibhalansi eninzi, ke kunzima ukubamba umzimba wakho kwezi zikhundla, kwanangaphambi kokuba uqalise ukuhamba-kwaye ke umceli mngeni uyaqala."

Ngobumnandi obuhle kakhulu benza iHookand yePlank epheleleyo kwiDive.

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