Ezona mfanelo zinzima zokuziqhelanisa ne-Abs yakho iya kuba namava

Umxholo

• Isometric Bicycle Bamba
• Ukujikeleza kwebhayisekile ejikelezayo
• Ukuchaneka kwemilenze yeDiagonal Pulse
• Umnqamlezo X-X
• Icala lePlank Pulse
• Icala lePlank yeHip Drops
• Uphengululo lwe

Ifleshi yeendaba: Kuninzi kakhulu kwiimisipha zesisu kunamaqhuma amancinci othanda ukuwabiza ngokuba "ziipakethi ezintandathu."

Enyanisweni, kufuneka ukhathalele ngakumbi malunga ne-abdominis yakho enqamlekileyo kunye ne-obliques yangaphakathi nangaphandle; ba abo bajongene ne-deep core kunye nokuzinza komgogodla (xa usenza izinto ezifana ne-squat, ukugijima, nokuphosa) kwaye wenze njenge-corset ukuze udibanise isisu sakho. Ngaba ukulungele ukunika ezi zihlunu i-TLC encinci? Sinento nje: Isitayile esimiselweyo sokuhamba komsebenzi ovela kumqeqeshi we-celeb uKira Stokes, owenziwe ngeNdlela eSetyiweyo kunye nolu Celomngeni lweentsuku ezingama-30.

"Abantu bahlala besithi awukwazi ukusebenza kwiindawo ezithile ze-abs yakho kwaye kungekhona abanye," kusho uStokes, "Kodwa unokugxila kwiindawo ezithile." Kwaye kugxilwe apha zonke izithambiso.

Inqaku elinye elibalulekileyo lefomu, ngqo ukusuka eStoke: Gcina umva wakho osezantsi ucinezele emgangathweni kuyo yonke intshukumo eyenziweyo ilele ebusweni, ukuze uqiniseke ukuba ubandakanyeka kakuhle ne-abs yakho.

Uya kudinga: Mat (ukhetho)

Ingaba isebenza kanjani: Yenza zonke ii-oblique zomsebenzi wesekethe kwicala elinye, emva koko tshintsha amacala kwaye uphinde. Yenza imijikelo emi-2 kwicala ngalinye.

Isometric Bicycle Bamba

A. Lala ujonge phantsi unemilenze eyandisiweyo nezandla emva kwentloko, iingqiniba zikhombe ngasezinyaweni.

B. Phakamisa amagxa emgangathweni, zoba idolo lasekhohlo ukuya kwingqiniba yasekhohlo, kwaye uphakamise umlenze wasekunene usuke emgangathweni. Gcina iinyawo zombini zigobile.

C. Ngokusebenzayo tyhala ingqiniba yasekhohlo kunye nokushiya idolo ngokudibeneyo.

Bamba imizuzwana eli-10.

Ukujikeleza kwebhayisekile ejikelezayo

A. Lala ujonge phantsi unemilenze eyandisiweyo nezandla emva kwentloko, iingqiniba zikhombe ngasezinyaweni.

B. Phakamisa iincakuba zamagxa emgangathweni kwaye ujikelezise ukuzoba ingqiniba yasekunene ukuya edolweni lasekhohlo.

C. Pulse engqinibeni yasekunene kunye nedolo lasekhohlo.

Yenza iipulse ezili-10, emva koko ubambe imizuzwana eli-10.

Ukuchaneka kwemilenze yeDiagonal Pulse

A. Lala ujonge phantsi unemilenze eyoluliweyo, izandla emva kwentloko, neengqiniba zikhombe emacaleni.

B. Yandisa umlenze wasekhohlo usiya eluphahleni uze uhambise unyawo lwasekunene emgangathweni. Gcina iinyawo zombini zigobile kwaye ufikelele kwisandla sasekunene ukuya kunyawo lwasekhohlo.

C. Ukubamba le ndawo, cinezela iminwe yasekunene ukuya kunyawo lwasekhohlo.

Yenza iipulse ezili-10.

Umnqamlezo X-X

A. Lala ubhekane phantsi ngeengalo nemilenze eyandisiweyo, wenza uhlobo lwe- "X" ngengalo yasekhohlo eyolulwe yaya ecaleni nengalo yasekunene ngaphezulu ukuqala.

B. Phakamisa i-torso kunye nomlenze wasekhohlo emgangathweni ukuze ucofe isandla sasekunene kunyawo lasekhohlo okanye i-shin, ulinganise kwinyonga yasekhohlo nakwingalo yasekhohlo.

C. Cotha ukubuyela kwindawo yokuqala, ucofe ingalo yasekunene kunye nomlenze wasekhohlo emgangathweni ngaphambi kokuqala ukuphinda okulandelayo.

Yenza i-10 reps.

Icala lePlank Pulse

A. Qala kwicala leplanga kwicala lasekhohlo kunye neenyawo ezixineneyo kunye nesandla sasekunene solulelwe eluphahleni.

B. Ukugcina umgca othe ngqo ukusuka entloko ukuya emaqatheni, i-pulse hips up up one-intshi.

Yenza i-5 pulses.

Icala lePlank yeHip Drops

A. Qala kwindawo yeplanga esecaleni kwingqiniba yasekhohlo iinyawo zipakishwe kwaye isandla sasekunene solulelwe kwisilingi.

B. Yehlisa isinqe ii-intshi ezimbalwa ukuya emgangathweni, emva koko ubambe ii-obliques ukubuyela kwindawo yokuqala.

Yenza i-5 reps.

Uphengululo lwe