I-4 i-Obliques Exercises ukuze utshise iNkalo yakho

Umxholo

• Icala lePlank Oblique Crunch
• Ukuzivocavoca kweBhendi yokujikeleza umzimba
• Ubunzima obuphindwe kabini
• Ukuxhoma Idolo Phakamisa
• Uphengululo lwe

Ukujolisa kwimisipha yakho yesisu (oko uninzi lwabantu lucinga ngako xa becinga ngo "abs") kunokukufumanela ipakethi emathandathu, kodwa zikhona ezinye iindawo ezibalulekileyo ekubalulekeni kokubila kwakho. Dibana: ii-oblique zakho.

Izithambiso zakho-izihlunu ezikufutshane ne-abs yakho, kwaye ukuba unguJ. (Oku kuyinyani ngokukodwa ngexesha lokujikeleza ngokujikeleza kunye nokuhamba kwemihla ngemihla kunye nemisebenzi.)

Njengokuba kukho iipakethi ezintandathu ezinqwenelekayo, zininzi ezinye iindlela zokusebenzisa ii-oblique zakho kune-oldie-but-goodie crunch. Olunye uphononongo lwafumanisa ukuba iplanga iguquguqukayo eneenyawo ezibanzi kunye nengalo enye isiya phambili ibandakanya umphambili kunye namacala ombindi wama-27 epesenti engcono kune-sit-ups, njengoko saxelayo kwiiNgcebiso zeSneaky zokuToning i-Abs yakho ngexesha loKusebenza. Kwaye sukuyigxotha indlela yakho yokuya kumzimba osezantsi usiya kwi "arm and abs" day. Ukuzivocavoca okunokuthi kulungiselelwe ukubengezela kwakho kunye namathanga akho kudla ngokufuna umzamo omkhulu, kwaye kusebenze njenge-sneaky abs abs-cinga i-plyo lunges kunye ne-single-leg deadlifts.

Ngaba ujonge ii-oblique zakho okanye ufuna nje ezinye iindlela zokuzilolonga ukongeza kwizinto oqhele ukuzenza? Zama ezi ntshukumo zine ze-oblique ukusuka kumqeqeshi odumileyo uDavid Kirsch, osebenza noJ. Baza kutshisa amacala akho kwaye bomeleze indawo yakho ephakathi, stat. (Ufuna ukutshiswa okuthe kratya okuthe chatha? Zama ezi ezinye ii-oblique exercises ezivela kubaqeqeshi abaphezulu.)

Icala lePlank Oblique Crunch

A. Qala kwicala leplanga esecaleni, uphumle kwingalo yasekunene, ngengalo yasekhohlo emva kwentloko.

B. Zisa ingqiniba ngasekhohlo ngasesiswini, emva koko ubuyele kwindawo yokuqala. Phinda kwelinye icala.

Ukuzivocavoca kweBhendi yokujikeleza umzimba

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Bamba ibhande lokuzilolonga elijijelwe kwirack okanye kwipali ngezandla zozibini kumphakamo wesifuba.

B. Jikelezisa umzimba wonke kwaye utsale ibhanti ngokuthe tye emzimbeni. Buyela kwindawo yokuqala. Phinda kwelinye icala.

Ubunzima obuphindwe kabini

A. Lala ngasemva ngebhola yeyeza phakathi kwamadolo agobileyo, ukubandakanyeka okungundoqo, kunye neengalo ezandisiweyo zibambe i-dumbbell.

B. Ukuqunjelwa phezulu, ukuphakamisa ukusuka emagxeni ngelixa uphakamisa imilenze ngaxeshanye. Kancinci, ngokulawula, yehlisa umva ezantsi kwaye uphinde.

Ukuxhoma Idolo Phakamisa

A. Hlanganisa kwibar yokutsala kunye neengalo ububanzi begxalaba ngaphandle kunye neenyawo ezisuka emhlabeni.

B. Ukwenza isivumelwano sokungabikho kunye nokugcina imilenze kunye, ukuguqa ngamadolo nokuphakamisa ubhekise kwicala lasekunene. Ezantsi umva ezantsi, kwaye ugobe amadolo ukuya phezulu ukuya egxalabeni lasekhohlo. Qhubeka nokutshintsha amacala.

Uphengululo lwe