Isicwangciso sokuSebenza emva kokukhulelwa ukuze kwakhiwe kwakhona iNdlela eNgqongileyo

Umxholo

• Okokuqala, fumana isantya sakho sokutshisa amanqatha.
• Emva koko phinda ufike kwi-abs yakho enzulu.
• 5 Ithumba Lasemva Kosana Liya Kuzama
• Uphengululo lwe

Kukho izinto oziphosayo emva kokuba nabantwana. "Kodwa i-fit abs ngokuqinisekileyo ayisiyonto ufuna ukuyithetha uhambe nayo," utshilo uMichele Olson, Ph.D., unjingalwazi odibeneyo wesayensi yezemidlalo kwiKholeji yaseHuntingdon eAlabama, owenze iitoni zophando kuqeqesho lwezo zihlunu zingundoqo.

Ngaba i-abs yakho iya kuba buthathaka xa uqala ukuvela kwiiveki ezingama-40 zokukhulelwa? "Ewe," utshilo u-Olson, "kuba bade kakhulu." Kodwa abasayi kuphinda banwenwe njengeSpanx sonyaka ophelileyo. Ngokwenene ziicubu ezinxibelelanayo, okanye i-fascia, zodonga lwesisu-kwaye ayizizo izihlunu-eziba luthamba ngakumbi ukulungiselela ibump yakho ekhulayo. Ukuze i-abs yakho iqine, ngokwenene kufuneka iphinde ikhumbule imemori yemisipha, ukuze bathethe. "Emva kokukhulelwa, isisu sakho kufuneka siphinde sisebenze kuluhlu lwaso oluqhelekileyo," utshilo uCarrie Pagliano, ugqirha wezonyango kwiGeorgetown University Medical Hospital, obesebenze ekuvuseleleni i-abs kunye nabasetyhini ababelekayo iminyaka eli-18. "Iindaba ezimnandi zezokuba ungafezekisa i-ab conditioning enkulu kuwo onke amanqanaba-nokuba ziiveki ezintathu emva kokubeleka okanye emva kokuba ube nomntwana wakho wesithathu."

Okokuqala, fumana isantya sakho sokutshisa amanqatha.

Nje ukuba ufumene ukukhanya okuluhlaza kwi-doc yakho ukuze wenze umthambo-okanye ukuba sele kulixesha elithile ukuba unomntwana-kwaye ubuyele ngokukhuselekileyo kuyo, kufuneka usebenze ngamaxesha kwi-cardio yakho. Uqeqesho lwexesha eliphakamileyo (HIIT) lusondele njengokuba ungafikelela kumanqatha esisu. Uphononongo oluninzi lubonisa ukuba ukwenza i-HIIT kusebenza ngakumbi ekutshiseni amanqatha e-abs ngokukhethayo (ihlanganisa iihomoni ezithile ezikhupha amafutha ezibizwa ngokuba zii-catecholamines) kunokwenza i-cardio ezinzileyo. Spin, thatha iklasi yesekethe ejulileyo, okanye ngokulula utshintshe isantya sakho ngomzuzu kwaye uhambe ngokulula ngomzuzu. (Zama lo mthambo we-HIIT ugxile kakhulu.)

Emva koko phinda ufike kwi-abs yakho enzulu.

Nantsi le nto: Isizathu sokunyanzelwa kokuhamba-ukucinga ngemithambo-ukuya-kumqolo wokuzivocavoca njengeeplanki-zinezibheno ezingapheliyo kuthi, emva komntwana okanye akunjalo, kukuba bazobe kwezona zihlunu zinzulu, isisu esijikelezayo. Ihlala ibizwa ngokuba yi-TA okanye i-TVA ngabaqeqeshi, esi sihlunu sihlukile kuba kuphela kwento yakho yokwenza i-360 epheleleyo esinqeni sakho, kwaye ke inegunya eliphezulu le-cinch-you-in, utshilo u-Olson.(Olu luhlu lweeplanki lutshisa umxholo wakho kuzo zonke ii-angles.)

Yipropathi ebalulekileyo njengoko uzama ukuyikhupha kunye emva kokukhulelwa-ngakumbi kuba usebenza nasekuvuseleleni amandla akho esivumelwano. "Ukuba ufunda ukuyenza isebenze i-TA, ufumana nzulu, uxinzelelo olusezantsi kwi-fascia enceda ukwakha isiseko sesiseko sakho kunye nokuphucula ukwahlukana kwe-ab," utshilo uPagliano. "Kwaye phantse wonke umntu unokwahlukana okuthile ekukhulelweni." Amaxesha amaninzi, ezi zikhewu zincinci ngokwendalo zizibamba emva komntwana, uyaphawula, kodwa ukujolisa kwi-TA kufuneka ikufikise ngokukhawuleza. ' ukuntywila ngaphantsi kunezinye. Ukuba kunjalo, kukho umsantsa wakho. Yenza okufanayo ngezantsi kweqhosha lesisu.)

Nje ukuba uqinise i-TVA yakho, ungaqhubela phambili kwimithambo ebukhali ngakumbi njengejackknifes okanye i-plyometrics, ephinda ifune izihlunu ze-ab ezingaphezulu-i-obliques kunye ne-rectus abdominis, izihlunu ezinepakethi ezithandathu, utshilo u-Anna Kaiser, umseki we-AKT studio. Isixeko saseNew York. (Ube ngumama omtsha ngoJanuwari.) "Ke amandla akho e-ab kunye nenkcazo ziya kuza ngokukhawuleza."

5 Ithumba Lasemva Kosana Liya Kuzama

1. IToner Yesisu: Hlala kwibhola yozinzo (okanye isitulo) iinyawo zakho zityalwe phantsi. Faka, wandise isisu sakho, emva koko uphefumle, utsala inkaba yakho kumqolo wakho ngokunzulu kangangoko unakho. Bamba ubalo olu-1, vumela iqhosha lesisu sakho liphume ecaleni, emva koko ulitsalele kwakhona ngenkani njengoko ubala u-"1" ngokuvakalayo (ukuqinisekisa ukuba awuwubambi umphefumlo wakho). Yenza i-20 reps, ubala ngokuvakalayo.Ukuphumla (ukuthatha isisu esikhulu nokuphefumla) uphinde uphinde kabini.

2. Ukutsha kweBelly: Qala emgangathweni (okanye imethi yeyoga) kuwo omane. Cinezela ezintendeni zezandla zakho kwaye ujikeleze umqolo wakho (njengekati yokungena kwiyoga). Tsala inkaba yakho kumqolo wakho, emva koko wenze ukubetha okuncinci kwepvvic (tucking your pelvis with little thrashes), ukukhupha ixesha ngalinye kunye nokutsala inkaba yakho nzulu kumqolo wakho. Yenza i-20 reps. Phumla kwaye uphinde.

3. Ijika leC ngokuLwandiswa kwengalo: Hlala phantsi ngamadolo agobileyo, iinyawo zithe tyaba, kunye nebhola encinci yePilates (okanye itawuli esongiweyo) kwisiseko somqolo wakho. Jikelezisa umva wakho osezantsi ebholeni (ukuze umzimba wakho wenze ubume be-C), kwaye uzobe inkaba yakho kumqolo wakho. Bamba eso sikhundla (kodwa musa ukubamba umoya wakho) njengoko ujiwuzisa iingalo zakho ngokuthe nkqo phezulu, uze uzihlise phantsi. Yenza i-10 reps. Phumla kwaye uphinde. (Yenyusa ngokubamba iidumbbells eziyi-1 ukuya kwezi-3.)

4. Ijika leC kunye nokwandiswa kweMilenze: Qala uhleli phantsi kwindawo ye-C-curve ubuyisele umva kwibhola encinci ye-Pilates okanye itawuli esongiweyo kunye nenkaba etsalwe emqolo; gcina izandla ngamacala ngeminwe uchukumisa umgangatho. Ukugcina ukubamba, phakamisa kwaye wandise umlenze wakho wasekunene ngqo phambi kwakho. Ukuguqa ngamadolo, ukubuyela unyawo lwasekunene emgangathweni. Yenza i-8 reps, emva koko tshintsha imilenze kwaye uphinde. Phumla kwaye uphinde. (Yithoba phantsi ngokubamba inkxaso yakho ngasemva kwamadolo akho.)

5. C Ijika ngokujija: Phinda ijika le-C ngokwandiswa kwemilenze, ngeli xesha ujija kancinci umzimba wakho kumlenze owuphakamisayo. Qala ngokuphakamisa umlenze wasekunene kwaye ujikeleze umlenze kunye negxalaba lasekhohlo ngasekunene; buyisela torso kwiziko kunye nomlenze ongezantsi. Yenza i-8 reps, emva koko utshintshe amacala kwaye uphinde. Phumla kwaye uphinde.

Uphengululo lwe