Kuqinisekisiwe nge-abs enkulu

Umxholo

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Amathuba okuba ubonile ukuba nebhola yomthambo ehleli kwikona yokuzivocavoca (okanye mhlawumbi unayo ekhaya) kwaye wacinga: Yeyiphi into endifanele ndiyenze ngale nto? Emva kwayo yonke loo nto, akukho zibambo zokutyhala okanye imivalo yokubamba okanye ukubamba ukutsala. Ayibonakali kwangoko into yokuba ujonga eyona mfihlo igcinwe usempilweni.

Kutheni le nto ukuzilolonga kwebhola kungaphaya kweentonga zemveli kunye nokuzivocavoca ngasemva okwenziwe phantsi? Enye into, ibhola ayizinzanga; Kuya kufuneka umbe nzulu kwezi zihlunu zomthi ukuze i-gizmo ingaqengqeleki kude. "Uyakukhwankqiswa bubungakanani bebhola obuyifunayo kwaye zingaphi izihlunu oza kuzisebenzisa," utshilo uMike Morris, umqeqeshi e-Seaside, eFla., Kunye nomongameli we-Resist-A-Ball. Uninzi lwezi zivivinyo zifuna ukusetyenziswa kweengalo kunye namagxa akho kunye ne-abs yakho kunye nomqolo osezantsi.

Ibhola ikwakuvumela ukuba ulungelelanise intshukumo kwinqanaba lakho lokufaneleka. Akukho nto ininzi onokuyenza ukuze uqine umgangatho womgangatho, kodwa ngokujikeleza umva wakho phezu kwebhola yomthambo (ekwabizwa ngokuba yibhola yaseSwitzerland), unokusebenza kuluhlu olukhulu lokuhamba.

UMorris uyile umthambo wokuzilolonga okhethekileyo, oqinileyo oza kukubonisa indlela esebenza ngayo - kwaye iyonwabisa - ibhola yomthambo inokuba luncedo. "Ibhola yomeleza i-torso yakho, esisiseko somzimba wakho," kusho uMorris."Imilenze neengalo zakho zilulwandiso lomboko wakho. Ukuzilolonga ngaphandle kwemisipha eyomeleleyo (ab kunye nomqolo) kufana nokuzama ukwakha indlu ngokuqala ngophahla."

Ngezihlunu ezingundoqo ezomeleleyo, uya kukwazi ukubeka i-oomph ngakumbi kwi-cardio workouts kwaye uphakamise iintsimbi ezinzima kwindawo yokuzivocavoca okanye ekhaya. Awusayi kuphinda udikwe zii crunches, kwaye indlela ohleli ngayo iqinisekile ukuba iza kuphucuka. "Ngaphandle kokulahleka iponti, ungakhangeleka unciphile kakhulu kuba isiqu sakho esomeleleyo siyakukugcina umi nkqo kunokuba ulale," utshilo uMorris.

ISICWANGCISO

Bobabini abasemva nabangasemva, le mithambo iya iqhubela phambili ngakumbi. Ukuba umtsha ebholeni, unokufuna ukunamathela kwimithambo yokuqala kwiqela ngalinye lezihlunu (isisu kunye nezixhobo zangasemva) de ube uzive ukhululekile ngokwaneleyo ukuba ungadlulela kwi-2 elandelayo. Kumthambo ngamnye, qala ngeseti ye-10 -15 reps kwaye uqhubele phambili ukuya ku-2 kunye neeseti ezi-3. Xa oko kuba lula, jonga i-15-20 reps. Ukulinganisa le nkqubo kunye noqeqesho oluphezulu kunye nolusezantsi lomzimba u-2 okanye iintsuku ezi-3 ngeveki. Yenza ubuncinane imizuzu engama-30-45 yomsebenzi we-cardio 3-5 iintsuku ngeveki.

Shushubeza Qala ngemizuzu emi-5 ukuya kwezi-10 yomthambo olula we-cardio. Landela ngokuhamba kancinci njengokujikeleza ngokulula, ukuqengqeleka kwamagxa kunye nokutshintsha kwemilenze ephantsi, njengoko uza kuxhomekeka kwiingalo nasemilenzeni ukuze uzinze.

Phola Gqiba ngokuzolula ngakumbi, ugxininise kwi-torso yakho kunye nomqolo osezantsi. Gcina ukolula ngalunye kwimizuzwana engama-30 ngaphandle kokubhampiza.

Fumana ukuzilolonga!

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