Guqula umzimba wakho

Umxholo

• Uphengululo lwe

Ukulungele ukuqala unyaka omtsha ngokuchanekileyo. Emva kweeveki zokuyekelela ekusebenzeni kwakho, ufungile ukuba uza kuba semgangathweni kube kanye. Uyayazi imeko -- uyiqambile. Kunyaka ngamnye, uthembisa ukuyeka ukuba yimpilo. Kodwa phakathi kuFebruwari, ukuzimisela kwakho kuye kwathamba kunye ne-abs kunye namathanga akho.

Indlela yokufumana iziphumo ezikhawulezayo eziza kuhlala ubomi bonke

Ukuba inye into abavociweyo abathembekileyo bayavuma sisitshixo sokuhlala ukhuthazekile, ziziphumo. Iimpahla ezikhululekileyo, i-abs eqinile, ingcebiso yesihlunu se-biceps -- yintoni enokukugcina uvutha ngakumbi kwindawo yokuzivocavoca?

Ingxaki kukuba, emva kweeveki ezimbalwa zokusebenza, inkqubela phambili yakho ihlala ibonakala ngathi iyancipha. Usalubona utshintsho, kodwa alukhawulezi okanye ludlamke- kwaye kulapho umdla wakho uqala ukuncipha. "Ungakwazi ukuhamba kwiiveki nje ezine ukuya kwezintandathu ukuba awutshintshi ukuzilolonga," utshilo ingcali yoqeqesho lwamandla uMark Cibrario, umnini weQela loMqeqeshi eNorthbrook, Ill.

Ukugcina inkqubo yakho entsha ekumeni, sicele uCibrario ukuba ayile umthambo womzimba opheleleyo oza kutshintsha kwaye ukhule nawe. Ngaphaya kokuphakamisa iintsimbi ezinzima njengoko usomelela, uya kuyitshintsha imithambo yakho-enye indlela enamandla (kwaye ngamanye amaxesha engcono) yokugcina izihlunu zakho nengqondo yakho ivuselelwe.

Nantsi indlela esebenza ngayo: Kuqala, wakha isiseko samandla, usebenzisa iindlela ezisibhozo zokuzilolonga, ngokwandisa ukukhula kwesisindo Emva kweeveki ezine ukuya kwezintandathu, njengoko ithafa kunye nokukruquka kukhaba, utshintshela kwiinguqulelo ezintsha, ezihambele phambili ngakumbi zeentshukumo ezifanayo. Sikwabonelela ngeseti yesithathu yokuhambahamba ngokudubula xa ukulungele ukuqhubela phambili kwakhona.

"Nje ukuba ubenobuchule kwifom kunye nobuchule, kuya kufuneka uqhubeke ukonyusa amandla akho ukugcina iziphumo zisiza," utshilo uCibrario. Enye yeendlela ezilungileyo zokwenza oko kukutshintsha ukhetho lwakho lomthambo.

Ukuzimisela kwakho ukusebenza kukwangumba ophambili kuhlobo lweziphumo oya kuziphumeza. Ngelixa umzimba wakho uya kuxhamla nakwezona nzame zincinci, kuya kufuneka uqhubeke nokucela umngeni ngokunyusa ubunzima obungaphezulu, ukunyusa i-reps yakho okanye ukuzama ukuhamba okutsha ukuba ufuna ukwenza inkqubela phambili. Kusenokufuneka ucele okungaphezulu kancinci kuwe kunokuba ubunakho ngaphambili, kodwa kuyakufanela xa ubona imbuyekezo: Umzimba obhityileyo, owomeleleyo kwaye onqwenela ukubetha ijimu.

Isicwangciso

Zonke iintshukumo kulo msebenzi zilinganisa iintshukumo ezisetyenziswa kubomi bemihla ngemihla (ukusquatting, ukuphakamisa, ukugoba). Kuba zifuna ukuba ulinganise ubunzima bomzimba wakho, izihlunu zakho eziphambili (i-abs kunye nomva) zibizelwa kwisenzo kulo lonke ixesha lokuzilolonga. (Ukufumana ngaphezulu komsebenzi we-ab/back, bona "i-Great Abs Guaranteed.")

Izinto ezisisiseko: Yenza lo msebenzi u-2-3 iintsuku ngeveki kwaye usuku olu-1 luye phakathi. Onke amanqanaba: Yenza konke ukuzilolonga ngo "A" ngendlela eboniswe iiveki ezi-4-6. Nje ukuba ufunde kakuhle ii-A, tshintshela kwimithambo "B". Emva kweeveki ezi-4-6 ngaphezulu, inkqubela phambili ku "C" uhamba.

Shushubeza: Qalisa umthambo ngamnye ngemizuzu emi-5 yomsebenzi okhanyayo we-aerobic kumatshini we-cardio, ngokukodwa umqeqeshi onqamlezayo osebenza umzimba wakho ongasentla nasezantsi ngaxeshanye. Emva koko, yenza imisebenzi emi-4 yokuqala (i-1 iseti nganye), ngaphandle kobunzima okanye usebenzisa iintsimbi ezilula kakhulu.

Iiseti / ii-reps: Ukuba ungumntu oqalayo (awuzange usebenze ubuncinane kwiiveki ezi-6), yenza iiseti ezi-1-2 ze-12-15 reps kumthambo ngamnye. Ukuba uphakathi (uqeqeshe kabini ngeveki kwiiveki ezisi-8 okanye ngaphezulu), yenza iiseti ezi-2-3 ze-10-12 reps kumthambo ngamnye. Ukuba uhambile (uqeqeshe amaxesha ama-2-3 ngeveki ubuncinci iinyanga ezi-4), yenza iiseti ezi-2-3 ze-8-10 zokuphinda uzilolonge. Onke amanqanaba: Phumla 45-90 imizuzwana phakathi kweeseti.

Ukolula: Phakathi kweseti nganye yokuzivocavoca, yenza ulwandiso olusebenzayo oluzimeleyo lwezihlunu ezisanda kusebenza-imilenze, iimpundu, umqolo, amagxa, isifuba, iingalo. Ukolula ngokusebenzayo, ikhontrakthi yemisipha ejongene naleyo uzama ukuyolula (okt, ukuba uzama ukolula imisipha yakho, yenza ikhontrakthi yakho). Bamba kwindawo yoxinzelelo olungephi kwimizuzwana eli-10; ukukhulula. Phinda amaxesha angama-5-10 kwiqela ngalinye le-muscle.

Uphengululo lwe