Kutheni kufuneka usebenzise umatshini weCable ukwenza umthambo we-Abs

Umxholo

• I-Paloff Press
• Cable-Uncedwe yi-Bug efileyo
• Umkhandi weenkuni
• IPlank Knee Tuck
• Uphengululo lwe

Xa ucinga ngemithambo ye-abs, i-crunches kunye neeplanga mhlawumbi zifika engqondweni. Ezi ntshukumo-kunye nazo zonke iinguqulelo zazo-ziyoyikeka ekuphuhliseni undoqo owomeleleyo. Kodwa ukuba uzenza wedwa, usenokungaziboni iziphumo ozijongileyo ngokwamandla asisiseko kunye nenkcazo ye-abs. (Kwaye khumbula: i-Abs ayenziwanga kuphela kwindawo yokuzivocavoca.)

UJessica Glazer, umqeqeshi wobuqu oqinisekisiweyo kwisiXeko saseNew York uthi: "Kukho ukungazi ukuba asiyidingi okanye akufuneki sisebenzise ubunzima. "Ukuba sifuna ukonyusa amandla ethu onke kwaye sidubule kwi-abs ebonakalayo, ke, ewe, kufuneka sisebenzise ubunzima." Kungenxa yokuba izihlunu zesisu ziyafana naso nasiphi na esinye isihlunu emzimbeni ukuze sandise ubunzima bemisipha kunye namandla, kufuneka zilayishwe umthwalo ngobunzima kunye / okanye ukuxhathisa. (Idibeneyo: Kutheni Kunzima Kangaka Ukukrola iPakethi emithandathu?)

Ewe kunjalo, ukwenza imithambo enomzimba kuphela akuyi kukufumana ungekho emaphupheni. "Uninzi 'lokufumana i-abs' luvela kwindibaniselwano yesondlo esifanelekileyo, ipesenti yamafutha omzimba aphantsi, kunye nokwanda kwemisipha ngenxa yokuqeqeshwa kwamandla," kusho uGlazer. Kwakhona, i-genetics. Ngamafutshane, ayikaze ilula njengokumane ucofe indlela yakho xa ungekho, utshilo. Kwaye ngelixa ii-crunches ezingenasisindo, iiplanga, iibhayisekile, kunye nokunye ngokupheleleyo banezibonelelo zabo ezizodwa, ukongeza imithambo ye-abs enesisindo kunokwenza umahluko ukuba sele unesondlo kunye nezinye izinto.

Zininzi iindlela zokongeza ukuxhathisa kwimithambo ye-abs, kodwa umatshini wentambo-isixhobo esiye saphuma kakhulu kwifashoni ngenxa yokunyuka kokuqina komzimba, sesinye sezona zixhobo zibalaseleyo (kunye nezona zingasetyenziswanga) ngaphandle. (Ngomnye woomatshini abasixhenxe bokuzivocavoca abafanelekile ixesha lakho.) Ilula kakhulu: Kukho inqaba enesitaki esinezinto ezinokuhlengahlengiseka, inqaku le-anchor elihla linyuka, kunye nentambo oyitsalelayo. Ungatshintsha kwakhona isiphatho otsala kuso ngokusekelwe kumthambo owenzayo.

Umatshini wentambo ubonelela ngee-engile ezahlukeneyo, izihlomelo kunye nokwahluka, "ucacisa uGlazer. Ngokuhlengahlengisa ubunzima, indawo yentambo, kunye nokuncamathisela, kukho ukhetho olungapheliyo lokuzilolonga. Nazi ezine zokuzama ukuba ufuna ukunonga umsebenzi wakho ongundoqo.

Ingaba isebenza kanjani: Ukuzivocavoca umzimba kunokwenziwa njengesekethe (yenza imijikelezo emithathu) okanye ukongeza kuqeqesho lwakho lwamandla (zama iiseti ezintathu ukuya kwezine).

Xa kuziwa ekukhetheni iintsimbi, zigcine zilula. "Akukho nanye kwezi mithambo efuna ubunzima obunzima," utshilo uGlazer. "Enyanisweni, ubunzima obulula bungcono." Ngale ndlela, ungagxila kwindawo ozama ukujolisa kuyo kwaye uhambe nolawulo. "Unxibelelwano lwengqondo nomzimba lukhulu apha!"

Uya kudinga: Umatshini wentambo, bamba uncamathiselo, uncamathiselo ngentambo (ukhetho), isincamathelisi seqatha (ukhetho)

I-Paloff Press

Lo msebenzi ufuna ukuba ugcine undoqo wakho ubandakanyeka njengoko uxhathisa umnqweno wokujikeleza kwelinye icala okanye kwelinye.

A. Ukusebenzisa i-attachment attachment, beka ikhebula ekuphakameni kwamagxa. Yima ngentambo kwicala lasekunene lomzimba kwaye unyathele kude nenqaba ukuze kubekho ukuxhathisa kwikhebula (malunga nobude beengalo). Songa izandla zozibini ujonge isincamathiselo kwaye ume ngeenyawo ububanzi benyonga ngaphandle namadolo agobeke kancinane. Zisa isiphatho ngqo phambi kombindi wesifuba, qengqeleka amagxa ngasemva, kwaye ubandakanye undoqo ukuze uqale.

B. Ngokulawula, khupha kwaye ucinezele intambo kude nesifuba de iingalo zandiswe ngokupheleleyo.Bamba esi sikhundla imizuzwana embalwa, uqinisekise ukuba ugcine umbindi wakho uqinile, iingalo zizinzileyo, kunye namagxa akhululekile, okuvumela ukuhamba kancinci.

C. Buyisela intambo esifubeni ukuze ubuyele kwindawo yokuqala.

Yenza i-8 ukuya kwi-12 reps; phinda kwelinye icala.

Cable-Uncedwe yi-Bug efileyo

Lo msebenzi usebenza ngokukodwa ekusebenzeni i-rectus isisu (aka imithambo yakho "emithandathu"). Konke malunga nolawulo, ke hamba kancinci, uhlale uzinzile, kwaye ujolise kunxibelelwano lomzimba wengqondo.

A. Sebenzisa ibha ethe nkqo, intambo, okanye isincamathiselo sokubamba esilula kulo msebenzi. Cwangcisa i-anchor point yekhebula ukuya kuthi ga kubude obuya kuba bubude beengalo phantsi. Ubuso kude nenqaba kunye ne-scoot kude, ngoko kukho ukuchasana kwintambo.

B. Lala ujonge phantsi intloko ikhululekile emhlabeni. Ukubandakanya i-core ukwenzela ukuba umva uhlale kwindawo engathathi hlangothi ngokuchasene nomgangatho. Phakamisa yomibini imilenze ukuya kwi-angle ye-90-degree, kwaye ucinge ngokutsala iimbambo ukuya emgangathweni ukuze ugcine undoqo usebenza. Yandisa iingalo ukuya kwisilingi, zibekwe phezu kwamagxa. Nje ukuba ukhululeke, bamba uncamathiselo lwentambo kwaye ulubambe ngaphezulu kwesifuba, ukugcina iingalo ngokuthe nkqo, ngasemva ukungathathi hlangothi, intamo ikhululekile, ukuzibandakanya okungundoqo, kunye nemilenze kwiidigri ezingama-90 ukuqala.

C. Yandisa kancinane umlenze omnye emhlabeni, ucinezele isithende, kodwa ungaze usivumele ukuba sichukumise umhlaba. Gcina umzimba wonke umile. Kancinci kwaye nolawulo, buyisela umlenze kwii-90 degrees kwaye uphinde kwelinye icala.

Yenza i-5 ukuya kwi-10 reps ngomlenze ngamnye.

Umkhandi weenkuni

Lo msebenzi ujolise kwizithintelo zakho kodwa uphinde uqokelele yonke eyona nto ingundoqo.

A. Qala ngesiphatho sentambo okanye isincamathelisi sentambo esijinga phezulu kwinqaba. Yima ujonge ecaleni ubambe isiphatho okanye intambo ngezandla zozibini. Nyathela ubude beengalo kude nomatshini kwaye ugcine iingalo zoluliwe kwaye ngokuthe ngqo ukuqala.

B. Ngonyawo ububanzi begxalaba ngaphandle kunye nokugoba okuthambileyo emadolweni, qala ukutsala intambo phantsi emzimbeni (njengebhanti lesihlalo) ngelixa ubambe izihlunu ezingundoqo. Gcina umva kunye neengalo ngokuthe nkqo ngelixa ujikeleza unyawo lwangaphakathi ukufumana uluhlu olupheleleyo lokuhamba.

C. Gcina isimo esomeleleyo, iingalo ezithe nkqo, kunye nomxholo wokuzibandakanya, ngelixa ubuyela kancinci kwindawo yokuqala.

Yenza i-8 ukuya kwi-12 reps; phinda kwelinye icala.

IPlank Knee Tuck

Qwalasela oku kukutshintsha kweplanga echajiwe kakhulu.

A. Yehlisa indawo yokuxhoma intambo kweyona ndawo iphantsi kwaye usebenzise isincamathiseli seqatha ukuba sikhona. Ukuba akunjalo, sebenzisa isiphatho esiqhelekileyo kwaye utyibilikise unyawo olunye kwibhanti yokubamba.

B. Ujonge kude nenqaba, xhuma unyawo lwasekunene kwi-strap. Shenxela kude nenqaba ukubonelela ngenkcaso kwintambo kwaye uyeke uye kwindawo ephezulu okanye ephantsi yeplanga yokuma ngeenyawo ububanzi. Beka amahlombe ngokuthe ngqo ngaphezulu kweengqiniba (okanye ngaphezulu kwezihlahla zeplanga ephezulu), zoba ingqibelelo engqongqo, khama iiglute kunye, udibanise ii-quads zakho, kwaye ugcine ujonge phantsi ukuze intamo ihlale kwindawo engathathi cala.

C. Ibrace core kwaye uqhube idolo lasekunene (unyawo olukwintambo yentambo) ukuya esifubeni ngaphandle kokujikeleza ngasemva, ukuphakamisa isinqe, okanye ukujiyizela umva naphambili. Misa ikhefu kwindawo ephezulu, ugxile kwisisu esipheleleyo.

D epheleleyo. Cotha ukubuyela kwindawo yokuqala. Ungavumeli inyonga ukuba itshone phantsi.

Yenza i-8 ukuya kwi-12 reps; phinda kwelinye icala.

Uphengululo lwe