UkuSebenza okungaphantsi kwe-AB yokuthatha iCore yakho ukuya kwiNqanaba elilandelayo

Umxholo

• Umzimba ongenanto
• Weighted Reverse Crunch
• Ukongezwa okupheleleyo ukuReverse Crunch
• Ukuguqa Press-Up
• Itheyibhile ye-Isometric ephezulu
• Umlenze oshiyekileyo
• Uphengululo lwe

Into malunga ne-abs esezantsi kukuba wonke umntu sele enayobona-eneneni kutyhila le yinxalenye enzima. Lo msebenzi ungaphantsi we-abs wawukhathalelwe ngononophelo nguBarry's Bootcamp kunye no-Nike Master mqeqeshi u-Rebecca Kennedy ukuba atshise elo candelo lisezantsi lezihlunu zakho zesisu. Nangona kunjalo, kuya kufuneka ulahlekelwe umaleko ngaphezulu kwazo (funda: amanqatha aqokelelana kwisisu sakho esisezantsi) ukuba ufuna ngokwenene ukuzibona ziphuma. (Kulapho zonke ezinye iingcebiso zokunciphisa umzimba ziya kudlala khona.)

Ukusebenza kwe-abs esezantsi kusafanelekile, nangona kunjalo, ngenxa yokuba ukuthambisa izihlunu (kunye nokutshisa iikhalori kwinkqubo!) kunokunceda ukubenza babonakale ngakumbi kwaye benze isiseko esiqinileyo semisipha phantsi kwesikhumba sakho. Uya kuziva uqinile, ufanelekile, kwaye ulungele ukuhluba ukuya kula bhikini okanye umphezulu wecrop, stat. (Nazi iingcebiso ezintandathu zokuphulukana namanqatha esisu asezantsi.)

Ingaba isebenza kanjani: Bukela idemo yaseKennedy yokuhamba nganye kwividiyo. Yenza umthambo ngamnye imizuzwana engama-30, kwaye uphinde yonke isekethe kathathu xa iyonke. Yongeza lo mzuzu ungaphantsi wokuzilolonga ekuqaleni kolunye uqeqesho (ezinje ngezi ndlela zoqeqesho zisisiseko) ukwenza undoqo wakho ngaphambi kwako konke ukuhamba komzimba, utshilo uKennedy.

Uya kudinga: I-dumbbell enye ephakathi (i-8 ukuya kwi-15 lbs) kunye nebhentshi okanye inyathelo

Umzimba ongenanto

A. Lala ujonge phantsi ngemilenze yolulwe kwaye iingalo ngaphezulu, i-biceps ngeendlebe.

B. Cinezela ezantsi umva emgangathweni kwaye ubambe ingundoqo ukuphakamisa iingalo, amagxa amagxa, kunye nemilenze ukusuka emgangathweni malunga nonyawo.

Bamba le ndawo imizuzwana engama-30.

Weighted Reverse Crunch

A. Qala kwisithuba setafile yokubuyela umva, ulele ujonge phantsi ngamadolo ngaphezulu kwesinqe kwaye ugobe kwi-angle ye-90-degree. Bamba i-dumbbell enobunzima obuphakathi kwizandla zozibini esifubeni.

B. Amadolo aguqe ngasesifubeni ukuphakamisa isinqe emgangathweni.

C. Cotha ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30.

Ukongezwa okupheleleyo ukuReverse Crunch

A. Lala ujonge phantsi ngeengalo nemilenze wolule kwaye ujikeleze phantsi.

B. Hlanganisa umzimba kunye nemilenze ephezulu, ufike kwiingalo ngamacala, uphakamise amagxa egxalabeni, uqhube amadolo ebunzi.

C. Ukuphefumla kwaye ngokukhawuleza ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30.

Ukuguqa Press-Up

A. Guqa ngamadolo ukuphumla ezinqeni nasezintendeni phantsi phantsi ngaphandle kwamadolo.

B. Cinezela ezintendeni ukuphakamisa isinqe emoyeni phezulu kangangoko kunokwenzeka, ukuzoba iqhosha lesisu ngakumqolo kunye nokugcina iinzwane ekunxibelelaneni nomgangatho.

C. Ukuthoba kancinci ukuya kwindawo yokuqala ngaphandle kokuphumla kwamadolo kunye ne-shins ngokupheleleyo emhlabeni.

Phinda imizuzwana engama-30.

Itheyibhile ye-Isometric ephezulu

A. Ukulala ngobuso kwindawo ethe tyaba kwitafile kunye namadolo ngaphezulu kwesinqe esigobileyo kwi-90-degree angle.

B. Cinezela iintende phambi kwamathanga, kwaye ngokukhutheleyo ucinezele amathanga ukuya ezandleni.

Bamba imizuzwana engama-30.

Umlenze oshiyekileyo

A. Lala ngobuso kwindawo yetafile yetafile ebuyela umva phezu kwebhentshi okanye inyathelo ngamadolo phezu kwesinqe esigobe kwi-angle ye-90-degree. Iingalo zilungile ngamacala.

B. Ukugcina umva ongezantsi ucinezelwe ebhentshini nasemadolweni agobe kwiidigri ezingama-90, ucothisa imilenze ezantsi de iinzwane zinokucofa phantsi.

C. Exhale kwaye ucinezele i-abs ukuphakamisa imilenze kwaye ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-30.

Uphengululo lwe