Ukwenziwa Njani Ukunyuswa Kwemilenze ngokuchanekileyo ukuze ufumane i-Abs esebenzayo ngakumbi

Umxholo

• Indlela YokuPhakamisa Umlenze ogqibeleleyo
• Uphengululo lwe

Unga crunch, iplanga, kwaye umlenze uphakamise yonke into oyifunayo-kodwa ukuba awuzenzi ezi ntshukumo ngokuchanekileyo (kwaye uzimatanise nendlela yokuphila esempilweni), ngekhe ubone inkqubela phambili nangaliphi na ixesha kungekudala. (Kwaye kwirekhodi, amandla asisiseko abalulekile kwizizathu ezininzi kunokufumana ipakethi ezintandathu.)

Ukuphakamisa umlenze yinto entle esisiseko kodwa esebenzayo. Kodwa kulula ukuwaphazamisa. (Ditto ngeebiceps curls.) Yiyo loo nto uJen Widerstrom (UbumeUmlawuli wokuqina komzimba kunye nomdali we-40-Day Crush-Your-Goals Challenge) wabelana ngezona mpazamo zixhaphakileyo zokuphakamisa umlenze kunye nendlela yokwenza unyuso olugqibeleleyo lomlenze, ukuze ukwazi ukonyusa inkqubo yakho ye-abs endaweni yokuchitha ixesha Ijim. Bukela idemo yakhe inguqulelo echanekileyo nengalunganga kule vidiyo ingasentla, emva koko uzame ngokwakho kule mizuzu eli-10 yokuzilolonga ekhaya.

Impazamo ephambili kukugungqa umva wakho osezantsi, ovumela izihlunu zakho ukuba zinciphise kwaye zibeke uxinzelelo ngakumbi kwi-hip flexors yakho kunye nasemva kwemisipha eyandisiweyo yokulawula nokwenza intshukumo. Ngaphambi kokuba ujike imilenze yakho ngeenxa zonke, fumana indawo eqinileyo elele phantsi ngeengalo zakho phezulu kunye nemilenze yoluliwe, kwaye ucinezele ngokwenene umqolo wakho osezantsi emgangathweni. (Oku kubizwa ngokuba ngumzimba ongenanto; jonga idemo kaBob Harper apha.) Nje ukuba uyibambe imizuzwana eli-15 umqolo wakho ucinezelwe ngokuqinileyo emgangathweni, zama ukuphakamisa umlenze ngeengcebiso zikaJen.

Indlela YokuPhakamisa Umlenze ogqibeleleyo

Dos:

• Cinezela ngaphantsi ukuya kumgangatho. Ngelixa uthoba imilenze, yima xa uziva umva wakho uphakamisa emgangathweni.
• Gcina imilenze kunye kunye namathanga angaphakathi.
• Ukuphefumla endleleni ehlayo, phefumlela phezulu.

Izinto ongazenziyo:

• Vumela umva osezantsi ukuba uphume emgangathweni.
• Vumela imilenze ihlukane.
• Bamba umoya wakho.

Uphengululo lwe