Ezi Zithambo ze-Abs ziyiMfihlo yokuthintela iintlungu ezisezantsi zomqolo

Umxholo

• Ukuma okuphezulu-Ukujikeleza komzimba
• Bug efileyo
• Itheyibhile ye-Isometric ephezulu
• Ukuqhubela phambili kwitheyibhile ye-Isometric
• Ukutshintshana ngoMatshi
• I-Pelvic Tilt Crunch
• Iplanethi esecaleni eguqulweyo
• I-Clam Shell ejikelezayo
• Nja Yentaka
• Icala elilele ecaleni
• Isilayidi sodonga lwamagxa
• I-Half-Kneeling Deadlift kunye nokujikeleza
• Uphengululo lwe

Intlungu engaphantsi komqolo inezinto ezininzi ezinokubangela. Ukungalingani komzimba, ukuphatha iibhegi ezinzima, kunye nokuzilolonga ngendlela engalunganga konke kunokukhokelela kukuqaqamba okungapheliyo. Nokuba siyintoni na isizathu, iintlungu zangasemva ezithe nkqo zifunxa. Iindaba ezimnandi zezokuba ungathatha amanyathelo okuthintela iintlungu zangomso kwikamva ngokwakha isiseko esomeleleyo. (Sele ubekelwe ecaleni ziintlungu? Ziqhelanise nale yoga poses okwangoku).

Ngokudibanisa nokufunda ifom efanelekileyo ngaphambi kokuba uzame umthambo (njengale ndlela yokuphakamisa), ukuziqhelanisa nokuzivocavoca umzimba kunye nokuqinisa umzimba kunokukuthintela ekucinezeleni izihlunu zakho xa usebenza. Umqeqeshi weNike uRebecca Kennedy uyilwe lo msebenzi wokuzilolonga ngeentshukumo eziya komeleza undoqo wakho ugxile kumqolo ongezantsi.

Ingaba isebenza kanjani: Yenza intshukumo nganye yenani elibonisiweyo lokuphindaphinda. Jonga ividiyo ngocazululo lwentshukumo nganye.

Uya kudinga: Imethi

Ukuma okuphezulu-Ukujikeleza komzimba

A. Yima ngeenyawo ububanzi besinqe kunye nezandla ezinqeni.

B. Ungqiyama ukuya ekhohlo, utyhala isinqe ukuya ekunene, emva koko ujikelezise isinqe ngokucothayo kwisangqa esipheleleyo ngelixa ungqiyame itorso kwelinye icala.

Phinda imizuzwana engama-30 kwicala ngalinye.

Bug efileyo

A. Lala ujonge phantsi ngeengalo nemilenze efikelela esilingini.

B. Ingalo esezantsi ngasekunene buyela ngaphezulu, biceps ngendlebe, ngelixa unciphisa umlenze wasekhohlo ukuze uhambise umgangatho. Buyela kwindawo yokuqala.

C. Ingalo yasekunene esezantsi ukuya kwicala lasekunene, ngokuhambelana negxalaba, ngelixa uthoba umlenze wesobunxele ukuya kwicala, ngokuhambelana ne-hip. Buyela kwindawo yokuqala.

D epheleleyo. Phinda kwelinye icala, ukuthoba ingalo yasekhohlo kunye nomlenze wasekunene ngokuthe nkqo ngokuthe nkqo.

Phinda imizuzwana engama-30.

Itheyibhile ye-Isometric ephezulu

A. Lala ngasemva ngamadolo aguqe kwi-angle ye-90-degree, izandla ziphumle emadolweni.

B. Kwangelo xesha uqhube amadolo usondele esifubeni kwaye usebenzise izandla ukutyhalela kude.

Bambelela Imizuzwana engama-30.

Ukuqhubela phambili kwitheyibhile ye-Isometric

A. Lala ngobuso phantsi kunye nedolo lasekhohlo eligobileyo kwi-angle ye-90-degree, umlenze wasekunene wandiswa kwaye ujikeleze i-intshi ezimbalwa ukusuka emgangathweni. Ingalo yasekhohlo yandiswa ngaphezulu, i-biceps ngendlebe, kwaye isandla sasekunene sicinezela edolweni lasekhohlo.

Gcina imizuzwana engama-30 kwicala ngalinye.

Ukutshintshana ngoMatshi

A. Lala ujonge phezulu, amadolo agobile kwaye iinyawo zithe tyaba emgangathweni. Phakamisa isinqe ukwenza umgca othe ngqo ukusuka emadolweni ukuya emagxeni.

B. Phakamisa umlenze wasekhohlo emgangathweni, usondeza idolo esifubeni. Buyela kwindawo yokuqala.

C. Umlenze wasekhohlo ekunene usiya phantsi, uzobe ufike esifubeni. Buyela kwindawo yokuqala.

Phinda imizuzwana engama-30.

I-Pelvic Tilt Crunch

A. Lala ngobuso phantsi ngamadolo agobile kwi-angle ye-90-degree ngokuthe ngqo phezu kwesinqe, kwaye izandla ziphumle emva kwentloko.

B. Ikhontrakthi ye-abs yokuqengqa isinqe, iqhosha lesisu emqolo, ukuzisa amadolo iisentimitha ezimbalwa kufutshane nesifuba.

C. Cotha ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30.

Iplanethi esecaleni eguqulweyo

A. Qala kwiplanga elisecaleni kwiphambi lasekhohlo ulolule umlenze wasekunene, kwaye umlenze wasekhohlo ugobile, uphumle edolweni phantsi. Isandla sasekunene sisemva kwentloko.

B. Pulse inyonga inyuse iisentimitha ezimbalwa, emva koko wehle ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

I-Clam Shell ejikelezayo

A. Lala ngecala lasekhohlo ngamadolo agobe kwi-angle ye-90-degree kunye nokushiya ngasekhohlo ukuphakamisa intloko phezulu emgangathweni.

B. Phakamisa idolo lasekunene ukuya kwisilingi ngonyawo lwasekunene ubambe unyawo lwasekhohlo.

C. Umzantsi wedolo lasekunene ubheke edolweni lasekhohlo ngelixa uphakamisa unyawo lwasekunene usiya eluphahleni.

Phinda imizuzwana engama-30 kwicala ngalinye.

Nja Yentaka

A. Qala kwitafile yetafile ngamagxa ngaphezulu kwesihlahla kunye nesinqe phezu kwamadolo. Yandisa ingalo yasekhohlo phambili, i-biceps ngendlebe, ngelixa ufikelela kumlenze wasekunene ubuye ekuphakameni kwe-hip ukuqala.

B. Zoba ingqiniba yasekhohlo ukuya edolweni lasekunene ngaphantsi kweqhosha lesisu. Buyela kwindawo yokuqala.

C. Shayela ingalo yasekhohlo iye kwicala lasekhohlo, ngokuhambelana negxalaba, ngelixa utshayela umlenze wasekunene uye ngasekunene, ngokuhambelana nomlenze, ugcine zombini zihambelana nomgangatho.

D epheleleyo. Buyela kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

Icala elilele ecaleni

A. Lala ujonge phezulu wolulele iingalo emacaleni. Amadolo agobile kwi-angle ye-90-degree kwaye aphumle phantsi ukuya kwicala lasekunene lomzimba.

B. Phakamisa ingalo yasekhohlo ukusuka emgangathweni kwaye wehlise ngaphezulu kwengalo yasekunene, ujikelezisa amagxa ukuya ngasekunene.

C. Tshayela isandla sasekhohlo ngaphezulu kwentloko emva koko uye kwicala lasekhohlo, ugobe ingqiniba ukufikelela emva komqolo ongezantsi, ugcine unxibelelwano phakathi kweminwe kunye nomgangatho kuyo yonke intshukumo.

D epheleleyo. Ukubuyela umva kwentshukumo ukwenza isangqa engalweni yasekhohlo emva kwengalo yasekunene, emva koko uvule ingalo yasekhohlo kwicala ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

Isilayidi sodonga lwamagxa

A. Hlala eludongeni amadolo agobileyo kunye neenyawo emgangathweni iingalo zolulelwe phezulu, umva kunye nentloko icinezelwe eludongeni.

B. Ukugcina iingalo zinxibelelana nodonga, iingqiniba ezisezantsi kubude besisu, emva koko zilungelelanise iingalo ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-30.

I-Half-Kneeling Deadlift kunye nokujikeleza

A. Guqa kumlenze wasekhohlo ngezandla emva kwentloko.

B. Ukugcina umva uthe tye, ezantsi isifuba ukuya kumlenze wasekunene.

C. Buyela kwindawo yokuqala, emva koko ujike i-torso ujonge kwicala lasekunene.

D epheleleyo. Buyela kwindawo yokuqala.

Phinda imizuzwana engama-30 kwicala ngalinye.

Uphengululo lwe