UmSebenzi wokuQala oQalayo ku-Ab ukwakha uMgaqo oQinisekileyo

Umxholo

• Umqali we-Ab Workout Moves
• Ukuwa kwebhabhathane
• Icala ukuya kwicala
• Iplanga yangaphambili
• Ephakathi Ab UkuSebenza
• Iminwe kwiinzwane
• Isikere
• Ukubuyela umva kwakhona kwi-Crunch nge-Resistance Bands
• Advanced Ab Workout Moves
• Ukuguqa ngamadolo
• Umlenze ujika
• Ukuphakanyiswa kweMilenze yeBhola
• Uphengululo lwe

Undoqo owomeleleyo usebenza njengesiseko sokukunceda utyumze yonke enye imithambo, ungasathethi ke ngokuthintela iintlungu ezisezantsi. Qala ngalo mthambo wokuzilolonga, emva koko usebenze indlela yakho ukuya kucela umngeni kwi-abs yakho ngeendlela ezintsha neziya zisanda.

Ingaba isebenza kanjani: Amaxesha amathathu kuye kahlanu ngeveki, yongeza ezi zinto ziqalayo zokuzilolonga, eziyilwe nguTom Seabourne, Ph.D., umqeqeshi kunye nengcali yekarati, kwisiqhelo sakho sokuzilolonga. (Ufuna ukukhuthazwa? Yile nto iiveki elungeleleneyo yokusebenza ibukeka ifana nayo.) Nje ukuba umqali wokuzilolonga aqale ukuziva kulula, inkqubela phambili ukuba phakathi, emva koko uye phambili.

Yintoni oya kuyidinga: Imethi yeyoga, izitulo ezibini eziqinileyo, ibhanti yokumelana, kunye nebhola ezinzileyo.

Umqali we-Ab Workout Moves

Ukuwa kwebhabhathane

Iithagethi ze-rectus abdominis

A. Lala ngomqolo kunye neentende zeenyawo zakho kunye kufutshane nomzimba wakho ngangokunokwenzeka, ngamadolo agobele ecaleni.

B. Beka izandla emva kwentloko yakho, iingqiniba ezingqamene neendlebe.

C. Ukuzigcina umva emgangathweni kwaye izihlunu zesisu zibophelelekile, khupha umoya kwaye uzisonge isifuba sakho ngee-intshi ezimbalwa ukusuka emgangathweni ukuya emilenzeni yakho.

D epheleleyo. Ngezantsi ukuqala.

Yenza i-10 reps.

Icala ukuya kwicala

Iithagethi zothintelo

A. Lala ngomqolo, uguqe ngamadolo iinyawo zithe tyaba phantsi, neengalo zakho emacaleni akho.

B. Khupha kwaye ubandakanye ingqokelela yakho njengoko usilayida isandla sakho sasekunene unyawo lwakho lwasekunene. (Intloko yakho kunye nentamo kufuneka zihlale zihambelana kwaye umva wakho ophantsi ucinezelwe phantsi.)

C. Buyela ekuqaleni, emva koko utshintshe amacala kwaye uphinde intshukumo yokuqalisa yokusebenza.

Yenza i-15 reps.

Iplanga yangaphambili

Iithagethi ezinqamlezileyo zesisu

A. Qala ezandleni zakho nasemadolweni.

B. Ukugcina umqolo wakho kunye nemisipha ye-ab idibene, yehla ukuya kwiingalo zakho ngelixa uphakamisa imilenze emva kwakho ukuze uphumle kwiibhola zeenyawo zakho. (Qinisekisa ukuba uwugcina umva wakho uthe tye, isinqe, kunye nentamo ikhululekile-jonga ngakumbi kwifomu yeplanga egqibeleleyo apha.)

C. Bamba imizuzwana emi-3, emva koko ubuyele ukuqala.

Yenza i-10 reps.

Ephakathi Ab UkuSebenza

Iminwe kwiinzwane

Ujoliso kwi-rectus abdominis

A. Lala ngomqolo imilenze yakho ithe nkqo kwaye yolulelwe eluphahleni, ngeengalo ezantsi ngamacala akho.

B. Ukugcina umqolo wakho uthe tyaba phantsi, khupha kwaye wenze isivumelwano sokungabikho kwakho njengoko unyuka esinqeni sakho kwaye wandise izandla zakho kwiinzwane zakho.

Yenza iiseti ezi-2 ze-15 reps.

Isikere

Ujoliso obliques

A. Lala ngomqolo iminwe yakho ihleli emva kwentloko yakho.

B. Ukugcina isisu sakho siqinile, phakamisa idolo lakho lasekhohlo kwaye uliphathe engqinibeni yakho yasekunene.

C. Buyela ukuqala, emva koko uphakamise idolo lasekunene kwaye uliphathe engqinibeni yasekhohlo.

D epheleleyo. Enye into yokuphinda ubuye nge-15 ngokuhamba ngokutyibilikayo, ngokuqhubekayo, ukugcina ukubandakanyeka kunye nezandla zikhululekile ukuze ungatsali entanyeni yakho. (Idibeneyo: Isikhokelo esigqibeleleyo se-Abs Muscle Anatomy)

Yenza iiseti ezi-2 ze-15 reps. 

Ukubuyela umva kwakhona kwi-Crunch nge-Resistance Bands

Iithagethi ezinqamlezileyo zesisu

A. Lala ngomqolo ugobe amadolo, iingalo ziwe phantsi emacaleni akho, ubambe isiphelo esinye sebhande lokumelana esandleni ngasinye, ibhanti isongelwe ngaphezulu kweentloko.

B. Phakamisa amadolo akho esifubeni sakho de isinqe sakho sishiye umgangatho.

C. Bamba imizuzwana emi-3; ezantsi ukuqala.

Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

Advanced Ab Workout Moves

Ukuguqa ngamadolo

Ujoliso kwi-rectus abdominis

A. Zibophe phakathi kwezitulo ezibini eziqinileyo, ugcine iingqiniba zigobile, amagxa ezantsi, intamo ikhululekile, intloko nesifuba ziphakanyisiwe.

B. Ukugcina i-abs yakho iqinile, uphefumle kwaye ukhawuleze uzise amadolo esifubeni sakho ngaphandle kokujikela emva naphambili.

Ukuba oku kunzima kakhulu, cinga ukuguqula ngokuqala kwindawo enye, emva koko unyuse kancinci idolo ukuya esifubeni, emva koko lishiye idolo liye esifubeni. Qhubeka utshintshana ngenani elibonisiweyo leempendulo.

Yenza iiseti ezi-3 ezi-15 zokuphindaphinda.

Umlenze ujika

Ujoliso obliques

A. Lala ngomqolo iingalo zakho zijonge emacaleni, imilenze neenyawo zijonge phezulu.

B. Khupha uze udwebe inkaba uye kumqolo njengoko uyehlisa imilenze yakho kwicala lasekhohlo malunga nee-intshi ezintlanu ukusuka phantsi.

C. Buyela ukuqala kwaye uphinde kwicala lasekunene.

Yenza iiseti ezi-3 ze-15 ezibuyele kwicala ngalinye.

Ukuphakanyiswa kweMilenze yeBhola

Iithagethi ezinqamlezileyo zesisu

A. Lala ujonge phantsi kwibhola ezinzileyo kwaye uqengqele phambili de izandla zakho zibe phantsi kwaye amanqwanqwa onyawo akho athi tyaba ebholeni. (Eyeleleneyo: Ukuzilolonga kweBhola yokuSebenza kuHambisa uMzimba wakho uphela)

B. Ukugcina umqolo wakho kunye nomlenze wasekunene ngqo, phakamisa kancinci umlenze iisentimitha ezimbalwa usiya eluphahleni.

C. Bamba imizuzwana emi-3, uze uhlise.

Yenza iireps ezili-10 kwicala ngalinye.

Uphengululo lwe