Iindlela ezintlanu zasimahla zokuSebenza zika-Ab

Umxholo

• Ufuna i-abs flat kunye Ubume ikunika iimfihlo ezintlanu zokuphumelela impumelelo:
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Ufuna i-abs flat kunye Ubume ikunika iimfihlo ezintlanu zokuphumelela impumelelo:

Ingcebiso ye-ab yokuzilolonga yasimahla # 1: Hlala ulawula. Musa ukusebenzisa isantya (umzekelo, ukushukumisa umzimba wakho umva naphambili) endaweni ye-abs yakho ukwenza umsebenzi. Gcina izihlunu zakho eziphakathi zingene kwisivumelwano kuyo yonke indawo yokuhamba. Bavumele batsale amagxa akho kunye / okanye izinqe phantsi.

Ingcebiso yasimahla yokusebenza kwabafundi # 2: Yazi ixesha lokuthatha lula. I-rectus abdominis yakho, isihlunu esikhulu se-ab, siphendula ngcono kuqeqesho olunamandla (ukwenza imithambo enzima, hayi ngakumbi ukuphinda ubuye). Kodwa ukuba uyayibetha yonke imihla, isihlunu siya kudinwa kwaye awuyi kubona iziphumo. Sebenza i-abs yakho ama-2 okanye ama-3 amaxesha ngeveki kwiintsuku ezingahambelaniyo.

Isalathiso simahla sokuzilolonga # 3: Yongeza ibhayisekile kwindlela yakho yesiqhelo. Ngokophononongo lwe-American Council on Exercise, ibhayisekile (ukulala ngobuso, ukuzisa idolo lasekunene kunye nengqiniba yasekhohlo ukuya kwelinye, emva koko utshintshe amacala) yeyona ndlela yokuqinisa isinqe kuba isebenzisa zonke izihlunu kwi-abs yakho.

Isicatshulwa sasimahla sokuzilolonga # 4: Yiya kwibhola. Ngaba ukhetha iicrunches eziqhelekileyo? Ukuzenza kwibhola yozinzo kusebenza ngakumbi kunokwenza emgangathweni kuba i-abs yakho (kunye nomxholo) kuya kufuneka usebenze nzima ukuzinzisa indawo yakho kwaye uyakwazi ukuhamba kuluhlu olukhulu lokuhamba.

Ingcebiso yasimahla ye-ab yokuzilolonga # 5: Fire 'em up. Ukuzibandakanya kwezona zihlunu zinzulu ze-abs ngexesha lokuzivocavoca-okanye ukuhlala nje edesikeni yakho ngalo lonke usuku-zama oku: Tsala umoya, emva koko uphefumle kwaye ukhuphe isisu sakho somqolo kumqolo wakho, ngaphandle kokuzingela amagxa akho phambili-musa ukufunxa nje isisu.

Ubume ikubonelela ngazo zonke iindlela zokuzilolonga - kubandakanywa neendlela zokuzilolonga - ozifunayo kunye nokufuneka uzenze kumzimba obulalayo!

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