Zilolonge kancinci kwi-abs enkulu

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Q: Ndivile ukuba ukwenza imithambo esiswini yonke imihla kuya kukunceda ufumane indawo ephakathi eqinileyo. Kodwa ndivile ukuba kungcono ukwenza le mithambo yonke imihla ukunika izihlunu zakho zokuphumla. Yeyiphi echanekileyo?

A: "Sebenza kabini ngeveki, njengoko unokwenza naliphi na elinye iqela lemisipha," utsho uTom Seabourne, Ph.D., umbhali-mbhali Athletic Abs (I-Kinetics yoLuntu, i-2003) kunye nomlawuli we-kinesiology kwi-Northeast Texas Community College e-Mount Pleasant. I-rectus abdominis liphepha elikhulu, elincinci le-muscle eliqhuba ubude bomzimba wakho, kwaye "esi sihlunu sisabela kakuhle kuqeqesho olunamandla," ucacisa uSeabourne. "Ukuba uzama ukwenza uqeqesho oluphezulu yonke imihla, uya kuyaphula umsipha."

USeabourne ucebisa ukuba ukhethe imithambo ye-ab engumceli mngeni ngokwaneleyo ukuba wenze nje uphindaphindo olu-10-12 kwiseti nganye. (Kunokuba ukhethe i-crunch eqhelekileyo, umzekelo, yenza i-crunch kwibhola ezinzileyo, eqinile kakhulu.) Emva koko vumela ezi zihlunu ziphumle ubuncinane iiyure ezingama-48 phakathi kokuzilolonga.

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