Ekuphela kweMithambo emi-2 engundoqo oyifuna ngokwenene

Umxholo

• Iindlela ezinokuBekwa ngaphakathi kwi-Core Tighteners
• Uphengululo lwe

Imithambo emibini iqhubeka ibonakalisa ukuba yimigangatho yegolide yokomeleza okungundoqo: i-crunch, eqinisa i-abs engaphezulu-i-rectus abdominis ezantsi embindini kunye ne-obliques ecaleni kwamacala-kunye neplanga, esebenza ubunzulu, obufana ne-corset-transverse abdominis. (Zama ezi zinto zahlukileyo zeplanki ukuze itotshi yakho ingqale kuwo onke ama-engile.)

Ukuqhekeka kusebenza ngokukuko ekusebenziseni ezi zihlunu zingasentla ngenxa yokuba imicu yazo yonke inendlela ethe nkqo evumela ukuba ihambelane nesindululo somthambo esithe nkqo, utshilo uMartin Eriksson-Crommert kwiYunivesithi yase-brebro eSweden. Uphando lwakhe lufumanise ukuba abasetyhini ababeka izandla zabo emva kwentloko-endaweni yokubeka esifubeni okanye ukufikelela phambili-bafumana eyona nto isebenzayo. Ukukhawulezisa isantya se crunches kunokuphinda kusebenze i-rectus, olunye uphando lubonakalisile. Yongeza i-twist ukuqhubela phambili ukubandakanya ii-obliques.

Ngoku, malunga neeplanga. Umahluko oboniswe apha-kunye nomceli mngeni wozinzo lomlenze ophindwe kabini wolula usebenze ngokunqamlezayo okuphuma kwiitshathi, ngokophando lwelebhu ngu Ubume Ilungu leBrain Trust uMichele Olson, Ph.D., unjingalwazi omkhulu wezonyango kwezenzululwazi kwiKholeji yaseHuntingdon eAlabama ovavanye uvavanyo lokuzivocavoca umzimba ngaphezulu kweminyaka engama-20. Zisebenze kunye nee-crunches zakho okanye naziphi na iindlela ezigxile kwi-ab kunye neengcebiso kweli bali kowona uqine, ungoyena uqinileyo. (Kwaye ayisiyokufumana nje iipakethi ezintandathu; yiyo loo nto kubalulekile ukuba ube nesiseko esomeleleyo.)

• Iplanga yesigcawu: Qala kumgangatho kwiplanga, ulungelelanisa izandla kunye neenzwane. Gcina inqanaba lesinqe kwaye ugobe idolo lasekhohlo ukuya kwicala lasekhohlo [kubonisiwe, ekhohlo]. Buyela kwiplank, tshintsha amacala, kwaye uphinde uphinde ugqibe i-1 rep. Yenza iiseti ezimbini ze-10 ukuya kwi-12 reps.
• Ukolula umlenze kabini: Lala ujonge phezulu emgangathweni ngeengalo zakho. Intloko ye-Curl kunye namagxa asemgangathweni, emva koko uphakamise iingalo ngaphezulu (i-biceps ngeendlebe) kunye nemilenze ukuya kwi-45-degree degree ukuqala. Ukugcina umzimba ophezulu uphakanyisiwe kuyo yonke indawo, yiza ngamadolo esifubeni kwaye ujikeleze iingalo ujikeleze, uchukumise iintende zesandla ngaphandle kwamadolo [kubonisiwe, embindini]. Yandisa imilenze kwaye uphakamise iingalo ngaphezulu ukuya kwindawo yokuqala ukugqibezela i-1 rep. Yenza iiseti ezi-2 ze-10 ukuya kwi-12 reps.
• Icala lePlanga Qala kumgangatho weplanga esecaleni, ulungelelanisa kwisandla sasekhohlo kunye namacala eenyawo, unyawo lwasekunene phambi kwekhohlo; goba ingqiniba yasekunene kwaye ubeke intende emva kwendlebe ukuze uqalise [kubonisiwe, ekunene]. Jikelezisa torso ukuzisa ingqiniba yasekunene ngaphakathi kwengqiniba yasekhohlo. Buyela kwindawo yokuqala ukugqiba i-1 rep. Yenza i-12 reps. Tshintsha amacala; phinda. (Ufuna ukuqhubeka? Zama umzuzu we-10 wokuzilolonga u-Karena noKatrina bafunge.)

Iindlela ezinokuBekwa ngaphakathi kwi-Core Tighteners

Ukuzilolonga okuthile kabini njengeeseshoni zamandla kwi-abs yakho. "Xa usonyusa amandla akho okanye umthwalo xa ushukuma umzimba wonke, izihlunu zakho zemvelo ziqinisa," utshilo u-Olson. "Eso senzo sisebenza ngokwenene kwi-transverse." Nantsi indlela yokwenza imisebenzi emininzi.

• Swing a kettlebell. Iibrayisi zakho ezinqamlezileyo ukuzinzisa umbindi wakho njengoko uzisa ukujinga kwekettlebell kwindawo yokuma, ngakumbi ngexesha leentshukumo zesandla esinye.
• Phakamisa iidumbbells ezinkulu. Yongeza i-heft encinci kumanqwanqwa akho anesisindo, ii-biceps curls, ewe, uyayigama-kwaye "ubunzima bomthwalo, ngakumbi ukubanjwa kuya kubakho," utshilo u-Olson. (Kwelo nqaku, Nazi izibonelelo ezisibhozo zoqeqesho lwamandla.)
• Ngaba ubusika. I-abs yakho iya kubandakanyeka njengoko upompa iingalo zakho nzima, kwaye i-HIIT iya kunceda ukutshisa amanqatha amaninzi kunokuba ubambelele kwi-cardio engagungqiyo.

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