Iingcebiso ngobuqhetseba zokuThonsa iAss yakho Ngexesha lokuSebenza

Umxholo

• Ngelixa uphakamisa
• Ekujikelezeni
• Xa ubaleka
• Kwiklasi yenkampu ye-boot
• Uphengululo lwe

Abasetyhini abenze imizuzu engama-55 yeyoga kathathu ngeveki kwiiveki ezisibhozo baphucula kakhulu amandla abo e-ab xa kuthelekiswa nabasetyhini abenze imizuzu engama-55 yeminye imithambo, abaphandi kwiYunivesithi yaseWisconsin-La Crosse bafumana. Ekupheleni kophononongo, i-yogis ikwazile ukwenza i-14 ngaphezulu kwe-ab curl-ups kunabanye abathathi-nxaxheba. Ukubamba indawo kufuna ukuzibandakanya okuphambili, usuku lwababhali bokufunda.

Ukwandisa ukukrola, zama ukwenza i-uddiyana bandha, ebandakanya ukusibamba ngobumnene isisu sakho kumqolo wakho esiphelweni somphunga ngamnye. Loren Bassett, umhlohli weyoga ye-Equinox eDallas uthi: "Bamba imiphefumlo emihlanu okanye eli-10 ye-ujjayi, apho ukuphefumla kunye nokukhupha umoya kuthatha amanani amahlanu," utshilo uBassett. "Uya kwakha amandla e-isometrically kuba i-abs yakho kufuneka isebenze ukukugcina ukwindawo efanelekileyo." (Okulandelayo, Eyona Yoga ikwimeko entle yeFlat Abs)

Ukuba wenza iklasi ehamba ngokukhawuleza, jolisa kwifom yakho. "Xa uhamba ngokukhawuleza uhamba ngokukhawuleza, into eqhelekileyo kukuba u-arch umqolo wakho," kusho uHeidi Kristoffer, umdali weCrossFlowX, iklasi yeyoga kwisiXeko saseNew York. "Gxila ekugcineni umqolo wakho ngokuthe ngqo-cinga ngokwandisa umsila wakho kunye nokutsala kwiimbambo zakho zangaphambili-ukugcina ukungabikho kwakho kubandakanyekile."

Gxininisa iiplanga. Bajolise kwi-rectus (imisipha yebhodi yokuhlamba) kunye ne-abdominis enqamlezayo, kunye ne-erector spinae, isethi yezihlunu zangasemva eziyingxenye ye-core yakho, u-Bassett uthi. Iiplanga ezisecaleni zinokuba ngcono, kuba zibetha zonke ezo zihlunu kunye nee-oblique. "Xa ukweliphi iplanki, kuya kufuneka ubandakanye i-abs yakho ukunqanda umqolo wakho ungangqini okanye udiphise," utshilo uBassett. Isifundo kwi Ijenali yaMandla kunye noPhando lokuBambisa yafumanisa ukuba iinguqu zeplanga (apho iinyawo zibanzi kwaye enye ingalo ifikelela phambili) zibandakanya i-rectus abdominis kunye ne-obliques ngama-27 ekhulwini ngaphezu kwe-flexion exercises (efana ne-sit-ups) okanye i-extension ab exercises (njengokwandiswa komlenze omnye). (Yongeza ezi poso zeyoga ekuhambeni kwakho kwezibonelelo ezongezelelekileyo zokutshisa.)

Nazi ezinye iindlela zokwenza undoqo wakho usebenze ngexesha ngalinye lokuzilolonga:

Ngelixa uphakamisa

Yenza i-biceps curl enobunzima beepawundi ezintathu. Ngaba uziva nantoni na entliziyweni yakho? Khange ndicinge njalo. I-Curl into enzima kakhulu, njenge-10-pounders, kwaye i-abs yakho iya kubhangisa ukuze uzinze umzimba wakho njengoko uphindaphinda. Isifundo: Ubunzima obunzima bunokukhokelela kwisisu esisicaba, utshilo uCourtney Paul, umqeqeshi kwiYG Studios kwisiXeko saseNew York. Ngaphandle kokuphakamisa ubunzima, unokwandisa ukukrola kulo lonke uqeqesho lwakho lwamandla ngokwenza uhlengahlengiso oluthile lwefom. (Okwangoku awuqinisekanga malunga nokuphakamisa ubunzima? Ezi ezinye izizathu zokuphakamisa ubunzima ziya kukuqinisekisa.)

Ukuqala, xa usenza umzimba ongaphezulu uhamba njengee-biceps curls, i-triceps extensions, kunye noxinzelelo oluphezulu, gcina iimbambo zakho "zivaliwe." (Xa iimbambo "zivulekile," ziya phambili kwaye i-abs yakho icinyiwe, ke gcina umqolo wakho umde kwaye ungathathi cala kunye ne-abs yakho ingabandakanyeki ngokupheleleyo.)

"Oku kuyakuqinisekisa ukuba i-rectus abdominis ihlala iqinile kwaye inesivumelwano kuyo yonke intshukumo," utshilo uMichele Olson, Ph.D., unjingalwazi wezomzimba kwiYunivesithi iAuburn eMontgomery.

Ukushukuma komzimba osezantsi, kubandakanya i-squats kunye nemiphunga, gxila ekutsaleni izihlunu zomgangatho we-pelvic nge-rep nganye (yenza ngathi kufuneka uchame kwaye kufuneka uyibambe). Oku kuyakubandakanya okunzima ukujolisa ekujuleni esiswini. Ukufumana inyathelo elingaphezulu ngelixa usenza imithambo yomqolo wakho, enje ngemiqolo kunye nokuguqula iimpukane, yima malunga nee-intshi ezili-10 ukusuka eludongeni uze uncike phambili de ibunzi lakho ulichukumise. Yenza i-reps yakho kule ndawo. U-Olson uthi: "Iyakunyanzela i-abs yakho ukuba icime umlilo isometrically ngelixa ushukuma."

Kwaye unokufuna ukongeza kwimithambo yomlenze omnye. Ukulungelelanisa kunokusebenza ngokungathanga ngqo ngokungabaguquleli ukuze bancede ukuzinzisa umzimba wakho. Ngokomzekelo, umlenze omnye ofileyo uphakamisa umlilo kwii-obliques zakho ukuze uhlale ulungelelene njengoko uxhoma ezinqeni zakho kwaye wandise umlenze omnye emva kwakho ngelixa unciphisa ubunzima kumgangatho ngesinye isandla.

Nantoni na oyenzayo, sukulala. U-Omri Rachmut, umqeqeshi weBarry's Bootcamp kwisiXeko saseNew York, ugxininisa ukuma okufanelekileyo ngexesha lokunyuswa. "Ukugcina intloko, amahlombe kunye nezinqe zihambelana kuvumela izihlunu zakho eziphambili ukuba zisebenze ngokufanelekileyo ngelixa uqeqesha," utsho.

Ekujikelezeni

Thatha iklasi yeSoulCycle kaLaurie Cole kwisiXeko saseNew York kwaye uya kuxelelwa ukuba ubambe iplanga yomzuzu omnye phambi kokuba unyonyobe. Oku kuvusa i-abs yakho kwaye ikubonise ukuba ugcine uqinile, utshilo. Ngaphandle koko, banokuhamba ngenqanawa beklasini, ngelixa iimpundu kunye nemilenze yakho zisenza umsebenzi.

Xa uhlala kwi-saddle kwaye ukhwele ngamandla aphakathi, izihlunu zakho ze-ab ziqhubeka zibandakanyeka kumanqanaba aphantsi (malunga neepesenti ezisi-8 ze-muscular contraction voluntary contraction, ukuba zichaneke), ngokutsho kophando Ijenali ye-Biomechanics esetyenzisiweyo. Ke ngoku kongeza isisu esitshisayo ngexesha leklasi, zoba esiswini sakho kwiimbambo ngelixa ucofa izihlunu ngokuthe ngqo apha ngezantsi kwaye ujikeleze iqhosha lesisu, eligcina ukungabikho kwakho, utshilo uMonique Berarducci, umhlohli weSoulCycle eGreenwich, eConnecticut. Emva koko khaba amandla akho kwaye uneebhayisekile ezilinganayo zokuhlala: Ukuzibandakanya kuka-Ab kuphezulu kakhulu ngexesha lokubaleka (iipesenti ezili-17 ukuya kwezingama-30) naxa uphuma ngaphandle kwesali (iipesenti ezili-17 ukuya kwezingama-22).

“Kufuneka ugcine i-abs yakho iguquguquke ukuze uhlale ulungelelene kwaye ulawule,” utshilo uBerarducci. Xa uphumile kwisali, yolula iingalo zakho phambi kwakho (gcina igophe elithambileyo kwiingqiniba zakho, kwaye uvumele izandla zakho ziphumle kancinci kwiziphelo zesibari) kwaye utsale isinqe sakho ngasemva phezu kwesali. Oku kudala umgama phakathi kwesifuba sakho kunye nesinqe, esikunika indawo yakho yokusebenza engaphezulu. Kwakhona, susa ukugxumeka okugqithisileyo xa uphuma kwisali, kwaye nix ecaleni ukuya kwelinye xa uhleli. Oku kunyanzela ukuba i-midsection yakho isebenze kunye nemilenze yakho, iinyonga, kunye ne-glutes, utsho uBerarducci. (Bhanqa ujikeleze ngeyoga kwaye uza kufumana izibonelelo zoqeqesho oluhle lomnqamlezo.)

Xa ubaleka

Shintsha indlela yakho yokubandakanya iiseshini zenduli kunye ne-sprint kwaye uya kuqina i-abs yakho kunye ne-butt kunye nemilenze yakho. "Xa ubaleka ngokukhawuleza okanye unyuka iinduli, iingalo zakho kufuneka zihambe ngokukhawuleza ukukunceda, kwaye oku kufuna ukuba i-abs yakho isebenze nzima," utshilo uJason Karp, Ph.D., umnini we-Run-Fit eSan Diego kunye Umbhali we Imbaleki yaNgaphakathi. (Zama lo msebenzi wokwakha induli ebalekayo ukuze uzibonele ngokwakho.)

Eyona nto ipompa kakhulu ingalo, amandla e-ab-firming, goba iingalo zakho ezingama-90 degrees (kunzima ukubapompa kulunge lwakho kwikona enkulu). Gcina iingqiniba ziqinile emacaleni akho kwaye ujiwule iingalo zangaphambili njenge-engile ekhanyayo ukuya kumgca ophakathi kunye nezandla ezikotshiweyo. "Yekelela iingalo kunye nezandla zakho ukuze kungabikho xinzelelo emzimbeni wakho ophezulu, okunceda iingalo zakho ukuba zimpompoze ngokukhawuleza nangcono," utshilo uKarp.

Kwiklasi yenkampu ye-boot

Iiplyometric-burpees eziqhumayo, iijacks ezigxumayo, ibhokisi exhuma-bobabini abenzi bemifanekiso eqingqiweyo kunye neekhalori. Xa abaphandi abangamaPhuthukezi babeka abadlali bebhola yesandla kwinkqubo ye-12 yeveki yamandla kwaye bongeze iiplyo kwiiveki ezisixhenxe zokugqibela, izifundo zanciphisa amanqatha abo esiswini ngeepesenti ezili-12. "Uqhushumbo luhambisa yonke into ukuze uzinze kwaye / okanye ukuxhase, oku kukhokelela kubandakanyo olukhulu," utshilo uLaurel Blackburn, umnini weBootCamp Fitness kunye noQeqesho eTallahassee, eFlorida, ocebisa i-squat thrashes , abakhweli bentaba, kunye nokutsiba squats.

Ukujula, ukujula, okanye ukubethekisa ibhola enobunzima kwakhona ziintshukumo ezilungileyo zokuqina kwe-abs. UDiane Vives, ongumnini weFit4Austin / Vives Training Systems eAustin, eTexas, uthi imithambo enjengebhola yentloko engaphezulu kunye ne-lunge ejikelezayo yokuphosa ibhola isebenza kwi-360 degrees ngeendlela ezimbini ezahlukeneyo: uxhasile ngelixa uphosa ibhola, kwaye ziyakunceda ukhawulezise njengoko uphosa kwaye uqhuba ngokukhawuleza njengoko ubamba. "

Kwaye ukuba wenza naluphina lokuzilolonga kumhlaba ongalinganiyo, njengebhola leBosu okanye isanti, uya kuphakamisa ukomeleza kwakho, utshilo uRachmut, kuba kuya kufuneka ubambe ingqokelela yakho ukuze ungacimi.

Uphengululo lwe