Ukuqhekeka kwe-Belly-firming: Isicwangciso

Umxholo

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inqanaba lesilumkiso

Le yinkqubo ephakathi / ephambili ye-ab yabantu abenza umsebenzi wesisu kwiinyanga ezi-3-6 ezidlulileyo. Ukuba usaqala, yiya ku "Abaqalayo: Indlela yokuNgena kulo Msebenzi," iphepha 2, ukuze uqalise. Ukuba ubusenza umsebenzi wesisu ngaphezulu kweenyanga ezi-6, landela ukhetho olunzima: ekupheleni kwentshukumo nganye.

izikhokelo zokuzilolonga Oluqeqesho lweentsuku ezi-4 ngeveki luqukethe imithambo emi-6 eyahlulwe yangamaqela ama-2. Yenza iqela loku-1 ngeentsuku 1 no-3, kunye neqela lesi-2 ngeentsuku ze-2 kunye ne-4, uqiniseke ukuba uthathe usuku phakathi kokusebenza ngamandla. Yenza iiseti ezi-2-3 ze-10-15 reps nganye kwezi zihamba zintathu, uphumle umzuzu omnye phakathi kweeseti. Ukuba unako ukugqiba ngaphezulu kwe-15 reps, yandisa ukuxhathisa kwakho; ukuba awukwazi ukwenza i-10 reps, yehlisa inani lokuxhathisa.

shushubeza Njalo qalisa ukusebenza ngamandla kunye nemizuzu emi-5 yomsebenzi ophantsi we-aerobic. Emva koko yenza ukujikeleza komzimba kunye ne-8s ngebhola yeyeza. (Ukubamba ibhola phambi kwakho ngezandla zozibini, yisa ibhola kwipateni ye-8, wehlise ibhola uye ngasekunene, emva koko uye egxalabeni lasekhohlo, emva koko uye ezantsi ukuya esinqeni, uze uye egxalabeni lasekunene. Phinda 4-6 amaxesha.)

Phola Gqibezela umthambo wakho ngokuzolula umphambili womzimba wakho ngokuma kwebhulorho: Lala ujonge phezulu ngamadolo agobile neenyawo zithe tyaba emgangathweni, emva koko uphakamise isinqe de umzimba wenze umgca othe ngqo ukusuka emagxeni ukuya emadolweni; bamba imizuzwana engama-20-30, emva koko wehlise kwaye ukhulule, kwaye utsale amadolo ngobunono esifubeni.

ukuqhubela phambili Nje ukuba ugqibezele iiseti ezi-3 zentshukumo nganye, yenza konke ukuzilolonga oku-6 ngokulandelelana ngaphandle kokuphumla; ilingana nesekethe enye. Phinda iisekethe ezi-2-3 zizonke.

Rob yomoya Ukunciphisa i-ab flab, yenza ubuncinane imizuzu engama-30 yokuzivocavoca kwe-cardio iintsuku ezi-3-5 ngeveki. Ukwenza umfanekiso wakho ophakathi, khetha izinto ezigxininisa ukungabikho kwakho, ezinje ngokwenza uqeqesho lwe-elliptical, ukujija, ukubaleka, ukutsiba ngentambo, ukukhahlela ibhola ekhatywayo okanye ukudlala intenetya.

Abaqali: indlela yokungena lula kulo msebenzi

Ngaphambi kokwenza umsebenzi onzima kula maphepha, abaqalayo baya kufuna ukwakha isiseko esomeleleyo samandla. Zama la manyathelo alandelayo, anokuthabatha iiveki ezi-3-4:

Inyathelo 1: Ukutyhala Yenza i-10-15 i-push-ups kwi-modified (emadolweni) okanye igcwele (ukulinganisa kwiinzwane zakho) i-push-up position. Njengoko uhla, sebenzisa i-abs yakho ukugcina i-torso ethe tye kwaye ugweme "ukuhamba kwesisu." Ziqhelanise de ube unokwenza i-15 reps usebenzisa ifom egqibeleleyo.

Inyathelo 2: Iplank pose Ngena kwindawo yokutshintsha okuguqulweyo, kunye neengalo kunye namasundu athe tyaba emhlabeni, iingqiniba ngokuhambelana namagxa, emva koko wandise imilenze emva kwakho, ulinganise iinzwane, u-abs utsaliwe, wenza umgca othe ngqo ukusuka entloko ukuya kwizithende; Injongo yokubamba indawo kwimizuzwana engama-30-60. Ziqhelanise le pose 5-6 iintsuku ngeveki, de ukwazi ukuyigcina imizuzwana engama-60.

inyathelo 3: crunches ezisisiseko Ukuxoka kobuso, ukuguqa ngamadolo, iinyawo ezimalunga no-1 unyawo ukusuka esinqeni. Beka izandla ngasemva kwentloko, iminwe ingavalwanga. I-abs yekhontrakthi, ukuphakamisa intloko, intamo kunye namagxa amagxa njengeyunithi enye kwizibalo ezi-2. Misa, nciphisa kwizibalo ezi-2 kwaye uphinde. Yenza i-crunches iintsuku ezi-3 ngeveki, ukuqala ngeeseti ezimbini ze-10 reps nganye kwaye ngokuthe ngcembe usebenze ukuya kuthi ga kwiiseti ezi-3 ze-15 reps.

Inyathelo lesi-4: Yenza "Isicwangciso" ngokuxhathisa okuncinci okanye akukho. Landela ishedyuli yokusebenza rhoqo ngasekhohlo ngokunganyangekiyo kunokuba kucetyisiwe. (Kwi-low-high cable chop kunye ne-high cable crunch, sebenzisa i-5-15 pounds.) Qala ngeeseti ezi-2 ze-10 reps nganye, uze usebenze ngokuthe ngcembe ukuya kwiiseti ezi-3 ze-15 reps. Kwakhona, sebenzisa ukhetho olulula: oludwelisiweyo ekupheleni kwengcaciso nganye. Gxininisa ekugcineni ifom efanelekileyo. Nje ukuba wenze iintshukumo ngokugqibeleleyo, ulungele ukuqalisa inkqubo epheleleyo.

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