Uyenza njani i-Core yakho, kunye ne-7 ye-ABs yokuZilolongela uMbindi onamandla

Umxholo

• Yintoni kanye kanye Ngaba iCore?
• Ke ngoku?
• Ufanele umsebenzi
• Ndazi Njani Ukuba Ndiyenza Ngokufanelekileyo?
• Zama ezi Core-Blasters!
• Uphengululo lwe

Ngaba ukhukhumele kwaye wakhukhumeza indlela yakho ngokusebenzisa amakhulu ezihlalo ngaphandle kokubona iziphumo okanye uziva womelele? AWUKHO wedwa. Ngaphandle kwabahlohli bethu beeklasi esizithandayo kunye nabaqeqeshi bahlala betyhola amagama athi "sebenzisa undoqo wakho," inokwazi ukuba izihlunu zethu ngokwenene ukudubula, nokuba sisebenza nzima kangakanani. Ke kutheni wonke umntu ebonakala ephambana ngokupheleleyo? Umsebenzi ongundoqo sisiseko sokuzisa ukubila kwakho sesh-abs okanye ngenye indlela-kwinqanaba elilandelayo.

Yintoni kanye kanye Ngaba iCore?

Ingaphezulu kweepakethi ezithandathu ze-abs (leyo, ngendlela, esinayo sonke). Ingundoqo iqulethwe ngamacandelo omzimba kwisisu sakho, ngasemva, kunye ne-butt, exhasa i-pelvis yakho kunye nomqolo. Ezi zihlunu zisebenza njengeqela ukugcina ukuma kwakho kukude kwaye umqolo wakho ukhuselekile kuzo naziphi na iintlobo okanye amandla angafunekiyo anokubangela iintlungu okanye ukwenzakala phantsi kwendlela. Ngokucacileyo, isiseko sakho sikhona ukunceda ukujika komzimba (cinga ngesiqingatha sakho esingaphezulu ngexesha lokubaleka-kuhamba kancinci usiya kwelinye icala), kwaye uxhathise ujikelezo (cinga ngokubamba umhlaba wakho ngexesha lekhonsathi ephambeneyo). (Zama i-Flat Belly Core Fusion Workout yakho!)

Ke ngoku?

Isiseko sakho sisithako esifihlakeleyo sokuzilolonga kakhulu. Nokuba ujija i-kettlebell okanye ubetha iklasi yokujikeleza, ukubandakanya eyona nto ikuvumela ukuba usebenze ngamanye amaqela emisipha ngendlela efanelekileyo nesebenzayo. Ngaba ukhe wazama ukwenza crank ubunzima kwi-dumbbell egxalabeni kwaye uzifumanele ukugoba umqolo wakho? Jonga undoqo. Ngokufaka i-abs yakho kunye nokucoca i-butt yakho, umgudu wakho indlela ikhuselwe ngakumbi kwaye amagxa akho ayakwazi ukuhamba kuluhlu olukhuselekileyo lokuhamba.

Ngaphandle kwendawo yokwenza umthambo, undoqo owomeleleyo unceda ukuxhathisa ukuwela kwi-slouched posture, engabonakali kakuhle. nabani na. Njengoko sikhula, kuya kusiba nzima ngakumbi ukuxhathisa amandla omxhuzulane kunye nemikhwa emibi yokuma komzimba eye yaphuhliswa ukutyhubela iminyaka. Ukwakha undoqo owomeleleyo kwangoko kuya kunceda ukulwa ukugoba kunye nokukhulula izihlunu ezincinci ekwenzeni umsebenzi onzima ngokwenene ongowombindi. (Ezi ziqhelo ziya kukusondeza kwindawo egqibeleleyo yokuma.)

Ufanele umsebenzi

Kunokuhenda ukuyeka ukusebenza okungundoqo emva kwesekethe enzima. Cela umngeni ngokwakho ukuva ukutsha. Iimpawu ezibuthathaka zikhuthaza ukuphambuka kwangaphambi kokusebenza okunokubamba njengonzakalo kwiindidi ezahlukeneyo zokulimala, ukusuka kwi-disc herniation ukuya emadolweni embaleki. Sihlala sigxile kakhulu kumonzakalo, siyalibala ukujonga umtyholi: undoqo obuthathaka. Izihlunu ezingundoqo zisebenza njengegunya lamandla emzimbeni, ngoko ke kubalulekile ukuba uqiniseke ukuba ezo zihlunu zomelele kwaye zomelele.

Ndazi Njani Ukuba Ndiyenza Ngokufanelekileyo?

Ukuzibandakanya engundoqo kwahlukile kunokufunxa isisu sakho. Khawufane ucinge ngokuqinisa izihlunu zesisu ngokungathi uza kubuyisa ingqekembe kwi-abs yakho (# iinjongo). Bafanele bazive benengcambu kwaye bekhuselekile. Vula amahlombe akho ukuze isifuba sakho sibonakale siside kwaye sinebhongo ukuphepha ukuwela ngaphakathi. Ngokucofa ngobunono i-pelvis yakho kunye nokudubula izihlunu zakho ze-glute, kufuneka uzive ukuba inxalenye ephantsi ye-abs yakho ibandakanyeka ukuxhasa umqolo wakho ophantsi.

Zama ezi Core-Blasters!

Ikati / Inkomo: Oku kushukuma okuthambileyo kwi-pelvis kukulungele ukuvusa i-abs yakho ngaphambi kokukhaba umthambo wakho kwigiya.

A. Yiza kuzo zonke ezine ngezandla phantsi kwamagxa kunye namadolo phantsi kwezinqe. Kwi-inhale, jonga phezulu kunye ne-arch spine, uphakamise umsila kunye nokuqengqeleka kwamagxa kude neendlebe (inkomo).

B. Kwi-exhale, cinezela umgangatho ngezandla kunye namadolo, kunye nomqolo ojikelezayo (ikati), intloko epholileyo ibheke emgangathweni. Yiyo i-1 rep. Qhubeka utshintshana ukuya kuthi ga kwi-10 reps.

Ingcebiso yoMqeqeshiUkulungelelanisa umoya wakho kunye nokuhamba-inhale njengoko ugoba umqolo wakho kwaye ujonge esibhakabhakeni, phefumla umlilo umlilo wakho xa ujikeleza umva wakho, uvumela intloko ukuba ixhomeke. Ukuziva oku ngakumbi emagxeni akho? Zama ukuthambisa iingqiniba ukuze umelane nesihendo seengalo zakho zokwenza umsebenzi.

Ibhulorho yaseHip: Lo ngowona msebenzi ubalulekileyo ekufuneka wonke umntu abe nawo kwinkqubo yakhe yokuzilolonga! Kubalulekile ukuba iqela lakho lethegi lizinzile ukuzinza komgogodla nge-abs-yakho ukuze ukwazi ukuqhubela phambili ngokuzilolonga ngamandla, kubalulekile ukuba omabini amacandelo esiseko sakho omelele ngokulinganayo. Zama ukusebenzisa oku njengokubuyiswa okusebenzayo ukomeleza ukusebenza kakuhle kwemisipha ngexesha lokufa kwakho.

A. Lala ngomqolo ugobe amadolo neenyawo zithe tyaba. Phakamisa isinqe ukuya kwisilingi ukuze ufumane ibhulorho.

B. Khulula isinqe sakho ukuthoba isinqe sakho iisentimitha ezimbini ukusuka emgangathweni, ucofe ukubengezela kwakho. Yiyo i-1 rep. Phinda kwakhona i-10 reps.

Ingcebiso yoMqeqeshi: Gcina ezo nzwane phantsi! Cinezela kwiingqameko zeenyawo zakho ukutshisa i-hamstrings yakho kunye ne-glutes ngelixa uhlala ngaphandle komqolo wakho osezantsi.

Ingalo yePlanga: Yenzelwe abo banesilonda esonzakala ngokwenzakala, iplagi yengalo ngumthambo weklasikhi wesizathu: Ugxininisa yonke imisipha yakho engundoqo ngokuchasene nokujikeleza!

A. Qala kwindawo yokunyusa kwi-forearms. Gcina iingalo zijikeleza emzimbeni, zenze umgca othe ngqo ukusuka emagxeni ukuya emaqatheni. Bandakanya isiseko kwaye ubambe imizuzwana engamashumi amathathu.

Ingcebiso yoMqeqeshi: Rola amagxa akho ngasemva ngaphambi kokuba ungene kwisikhundla. Oku kuya kunceda ukugcina isifuba esivulekileyo ngexesha leplank yakho. Nd: Cudisa impundu yakho! Iya kuqhuba i-flat, back back kuwo wonke umsebenzi, oya kukugcina ekujikelezeni okanye i-hyperextending i-lumbar spine, enokukhokelela kwi-disc herniations kunye ne-pinched nerves.

Icala lengalo: Dade kwiplanga lakho langaphambili, icala elisecaleni libalaselisa izihlunu ezikunceda ujikeleze ngokukhawuleza nangokukhuselekileyo. Uncedo olongezelelweyo? Isinqe esinqeni esinqunyiweyo siya kuba sesakho ngaphandle kwexesha.

A. Lala ngecala ngengqiniba engezantsi emgangathweni. Phakamisa isinqe ukuze umzimba wenze umgca othe tye ukusuka emaqatheni ukuya emagxeni. Yandisa ingalo ephezulu ecaleni ukwenzela ukuba i-perpendicular ukuya emgangathweni. Bandakanya isiseko kwaye ubambe imizuzwana engama-30.

Ingcebiso yoMqeqeshi: Qala ngokulula. Qala ngamadolo akho asezantsi emhlabeni ukuphinda wenze ukusebenza kakuhle kwemisipha. Yiba nombono wokuthumela isinqe sakho esibhakabhakeni. Ukuba uvakalelwa kukuba oku kuninzi kunokwelula kunokusebenza, lungisa imilenze yakho kwaye uzame ukugubungela iinyawo zakho ngonyawo lwakho oluphezulu phambi konyawo lwakho olusezantsi. Usazamla? Beka iinyawo! Gcina iliso ekubambeni i-hip yakho ephezulu kunye nezantsi lonke ixesha.

Iiplanga zeePlanga: Ukuba ufumene iplank yakho yangaphambili kwisayensi, yiphakamise inotshi ngokongeza intshukumo enamandla! Nxibelela iinzwane zakho ngaphandle kwe-yoga mat kwaye emva koko ubuyele kunye ngelixa ugcina umqolo wakho omhle, osicaba.

A. Qala kwindawo epheleleyo yeplanga kunye neenyawo kunye kunye ne-abs tight.

B. Tsibela iinyawo ngaphandle kwe-V ebanzi, emva koko uzitsiba zibuyele kunye (njengejack yokutsiba). Yiyo i-1 rep. Qala ngokudibanisa i-8 reps kwisekethe yakho. Ukuba oku kuvakala kulula kakhulu, nyusa inani ukuya kwi-10. Cinga ngokunyuka ngokuphindaphinda kabini rhoqo emva kweeveki ezimbini ukuba ungagcina imo eyomeleleyo.

Ingcebiso yoMqeqeshi: Gcina amahlombe akho phezu kwezandla zakho. Amagxa angathatha ukubetha okukhulu ngexesha lokuzilolonga ukuba awuqapheli. Ngokuzigcina zilungelelaniswe ngokufanelekileyo, undoqo wenza wonke umsebenzi!

Abakhweli bentaba:Mholweni ukutshiswa kwamafutha! Aba bafana zezinye zeendlela ezifanelekileyo zokufumana ukupompa kwentliziyo yakho kunye nokufikelela kwindawo yakho yokunyibilika kwamafutha. Iindaba ezimnandi? Ayithathi xesha lide. Ungangena ixesha elifutshane (malunga nemizuzwana engamashumi amathathu) ukugcwalisa ngaphezulu isekethe.

A. Qala kwindawo yokutyhala kunye neengalo zakho ngokuthe tye kwaye ngokuthe ngqo phantsi kwamagxa akho. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka emagxeni ukuya emaqatheni akho.

B. Cofa i-abs yakho, phakamisa unyawo olunye phantsi kwaye unyuse idolo lakho phezulu esifubeni sakho ngelixa ugcina umzimba wakho ngokuthe ngqo kumgca kangangoko kunokwenzeka. Buyela kwindawo yokuqala kwaye uphinde uphinde ushukume ngomlenze wakho ochaseneyo. Yiyo i-1 rep. Qala ngokwenza i-10 reps kumlenze ngamnye. Ixesha elingakanani oku kukuthatha. Sebenzisa oku njengesiseko, uze ubone ukuba unako ukwandisa inani le-reps ngexesha elifanayo lexesha.

Ingcebiso yoMqeqeshi: Gcina umqolo omde ngokugcina isinqe sakho sihambelana namagxa akho. Kuqhelekile ukuba ihips zakho ziqale ukubetha njengendlela yokunciphisa uxinzelelo kwi-abs yakho. Yilwa loo mnqweno! Kwelinye icala, qiniseka ukuba umqolo wakho awuqali kwi-arch enkulu. Qala ngeeseti ezimfutshane ukuze uqiniseke ukuba unayo ifom phantsi ngaphambi kokuyikhaba kwigiya ephezulu.

Ukuhamba kwamafama: Umh, ngubani ayenzi Ukuzalisa iitoni zeebhegi, iikhompyutha, kunye negrosari ngalo naluphi na usuku? Ukuhamba kwamafama yindlela eyoyikekayo yokujonga ukuma kwakho ngaphambi kokuba ulayishe usuku olulandelayo.

A. Bamba i-dumbbell enzima okanye ibha yokuthwala yomlimi kwisandla ngasinye. Gwema ukuxhomekeka phambili kwi-hip. Yima ubude kunye nesilevu ngokungqinelana nomhlaba. Gcina amahlombe akho ehlehla kwaye esihla kuwo wonke umthambo. Kuphephe ukuvumela amagxa akho ajikeleze phambili.

B. Yima umde kwaye uhambe phambili isantya se-10, emva koko ujike kwaye uhambe ngeenyawo ezili-10 ubuyela apho uqale khona.

Ingcebiso yoMqeqeshi: Khetha ubunzima obunzima kodwa obugcinekayo. Injongo yalo msebenzi kukuzisa uxinzelelo olufana neemfuno zakho zemihla ngemihla. Yima eludongeni ngaphambi kokuba ufumane i-walkin 'yokuziva ukuba umqolo wakho mde, undoqo ubanjiwe, kwaye impundu iyadubula. Amagxa akho egxalabeni kufuneka ajonge eludongeni, umqolo wakho osezantsi kufuneka uthambe kancinci (lumkele ukuxinana kwe-hyperextending!), Kwaye i-butt yakho kufuneka itye eludongeni.

Uphengululo lwe