Indawo engaphantsi ye-ab yindawo yengxaki kubantu abaninzi-ngakumbi abasetyhini abaye bakhulelwa. Le mithambo ilishumi elinanye ijolise kule ndawo yomzimba wakho, inceda ukomeleza izihlunu ze-abs esezantsi
Sebenza kwi-Lower Lower
Ngelixa ungenako 'ukunciphisa-ukunciphisa' naliphi na ilungu lomzimba wakho- kubandakanya i-abs esezantsi- kunokwenzeka ukuba ujolise kwimisipha ethile ukunceda ukuyomeleza. Hlanganisa utshintsho kwindlela yokutya kunye nale mithambo ilandelayo ukunceda ukomeleza i-abs yakho esezantsi ngelixa utyhila okungakumbiUmda wesisu ochaziweyo.
Amanqaku afanelekileyo- Isampulu yePilates Exercises Imifanekiso
- Iimodeli zoLuntu lwaBasetyhini
- Amantombazana ashushu aQhelisela umzimba
Ukuphakamisa umlenze
Ukuphakamisa umlenze kunokujolisa kwi-abs yakho esezantsi.Ubunzima beqathaunokuguqula lo msebenzi ube ngumthambo ophantsi, kodwa ungabi nzima kakhulu njengoko kunokwenzeka ukwenzakala. Nantsi indlela yokwenza:
leliphi elona xesha lilungileyo lokutyala i roses
- Lala ngomqolo emhlabeni iinyawo zakho zihlangene kunye nemilenze yakho ithe nkqo.
- Tuck izandla zakho-phantsi phantsi kweempundu zakho ukuzinzisa umqolo wakho.
- Yalatha iinzwane zakho kwaye uphakamise imilenze yakho de ibe iyafana kuwo wonke umzimba wakho.
- Kuyo yonke le ntshukumo gcina i-abs yakho ibandakanyekile kwaye umva wakho osezantsi unxibelelana nomgangatho.
- Nciphisa imilenze yakho, yeka nje ngaphambi kokuba izithende zakho zithinte umhlaba.
- Qhubeka nomsebenzi.
Uzinzo lweBhola ePike
Uya kudingauzinzo ibholakulo msebenzi, kodwa lukhetho oluhle lokujolisa kwabo bangabikho:
- Guqa emva kwebhola yozinzo phantsi.
- Yoyama ngaphezulu kwebhola yozinzo kwaye ubeke izandla zakho phambi kwebhola phantsi.
- Hamba izandla zakho uye phambili, utsala umzimba wakho ngaphezulu kwebhola de izikhondo zakho ziphumle phezu kwebhola kwaye umzimba wakho ukwisikhundla esifana nepushup. Umqolo wakho kufuneka uthe tye, kwaye iintende zakho mazibe ngqo phantsi kwamagxa akho.
- Qinisekisa i-abs yakho kwaye uphakamise iinqumlo zakho ukuya phezulu, ugcine imilenze yakho kwaye ubuyele ngqo kude kube yilapho umzimba wakho uguqula 'V.'
- Cotha ukubuyela kwindawo yokuqala.
Ukukhutshwa kweBhola yozinzo
Unokusebenzisa ibhola yakho yozinzo ukwenza ukukhutshwa. Nantsi indlela yokwenza:
- Qalisa ukukhutshwa kwebhola yozinzo njengokuba uyenzile ibhola yokuzinza-ngokuqaqamba kwakho kwibhola yozinzo kunye nomzimba wakho kwindawo efana nepushup.
- Ngeli xesha, qinisa i-abs yakho kwaye uguqe ngamadolo akho, ubatsalele esifubeni sakho njengoko usonga ibhola yozinzo phambili.
- Xa amadolo efika esifubeni sakho, buyisela umva intshukumo kwaye usongele ibhola emva kwakho xa ulungisa imilenze yakho.
Ukukhaba kweFlutter
- Lala ngomqolo emhlabeni imilenze yakho yandisiwe.
- Beka iingalo zakho emacaleni akho kunye nezandla zakho phantsi kweempundu zakho, iintende zomgangatho ngokuchasene nomgangatho.
- Qinisa i-abs yakho kwaye uphakamise izithende zakho phantsi malunga nee-intshi ezintandathu ukuya kwezisibhozo.
- Isikere umlenze wakho wasekunene uphakamise i-angle ye-60-degree kunye nomhlaba, emva koko uqalise ukubetha imilenze yakho, ukuze ulahle umlenze wakho wasekunene emhlabeni xa uphakamisa umlenze wakho wasekhohlo uye phezulu emoyeni nge-60-degree ikona. Qinisekisa ukuba uqala ezi ntshukumo kwi-abs yakho, ugcine umva wakho ongezantsi ugungxule emhlabeni kwaye undoqo wakho uqinile.
- Qhubeka ukhaba i-flutter kwimizuzwana engama-30 ukuya kuma-60.
Pulse kwaye ubambe
Awudingi nasiphi na isixhobo kulo msebenzi ulandelayo, osebenza kakuhle ekuthobeni isisu:
- Lala ngomqolo imilenze yakho ithe nkqo, iingalo zakho ecaleni kwakho izandla zakho ziphantsi kwempundu, iintende zakho zibheke phantsi.
- Phakamisa imilenze yakho emhlabeni, uyolule ngokuthe nkqo emoyeni ukuze ihambelane nomgangatho.
- Qinisekisa i-abs yakho kwaye uphakamise iinqumlo zakho phezulu emgangathweni, uzikhuphele phezulu kwisilingi ezimbini ukuya kwii-intshi ezintathu.
- Yehlisa isinqe sakho kwaye uqhubeke usiphakamisa kwaye usithobe ngohlobo lwe-15 lokubala.
- Kwi-15 yokubetha, gcina isinqe sakho phezulu kumgangatho ukuya kuthi ga kwi-10.
- Yehlisa isinqe sakho emgangathweni.
IPlanga
Umsebenzi weplank uyinto entle yokujolisa kuyo yonke imisipha esiswini sakho, kubandakanya ne-abs esezantsi.
- Lala ngesisu, iingalo zakho zisemhlabeni phambi kwakho.
- Phuma uphume emhlabeni ukuze uphumle kwiibhola zeenyawo zakho nakwiingalo zakho zangaphambili.
- Gcina yonke into phakathi ngokuthe tye kangangoko kunokwenzeka. Oku kuyakufuna ukuba ukhuphe i-abs yakho kwaye ugcine umqolo wakho ungagungqi.
Ukuhlala-5
Ngelixacrunches zemvelikwaye ukuhlala-phezulu kusebenza kuphela kwi-abs ephezulu, V-sit-ups kujolise kwi-abs esezantsi ngokunjalo.
I-American Express ukuhlawulwa kwekhadi lesipho elihlawulelwayo
- Qala emqolo ngeengalo zakho ezolulwe phezu kwentloko yakho kunye nemilenze yakho ethe nkqo emhlabeni.
- Tsala iingalo zakho phambili ngelixa uphakamisa amagxa akho emhlabeni.
- Ngexesha elifanayo, gcina umva wakho osezantsi emhlabeni kwaye utsale imilenze yakho phezulu ukuze uhlangane neengalo zakho.
- Misa kancinci kwaye ubuyise kancinci emhlabeni.
- Phinda kwakhona.
Ukuwa kwebhayisekile
Ukuqhekeka kwebhayisekile kuyenziwa kubekwa emqolo kunye neethagethi zombini ezingaphezulu nezisezantsi ngexesha elinye.
- Yolula emhlabeni, izandla zakho zisemva kwentloko yakho.
- Tsala amagxa akho uphume emhlabeni ngelixa ungena kwezihlunu zesisu kwaye ugcine umqolo wakho osezantsi ngokuchasene nomgangatho.
- Kancinci khupha umlenze omnye uphakamise umgangatho kwaye ungene esifubeni sakho.
- Khulula lo mlenze ngelixa utsalela olandelayo, kwisindululo sebhayisikile.
- Bamba amagxa akho emhlabeni ngelixa uhamba ngebhayisikile imilenze yakho ubuncinci ishumi.
- Ngezantsi uze uphinde.
Ubunzima beRashiya
Sebenzisa ubunzima besandla, i-kettlebell, okanye olunye uhlobo lobunzima ukwenza lo mzimba ungaphantsi usebenze nzima ngakumbi.
- Hlala phantsi, uguqe ngamadolo kwaye iinyawo zityalwe emhlabeni (lula) okanye ziphakanyiswe ngaphezulu komgangatho (nzima).
- Bamba ubunzima ezandleni zakho kwaye ujike ngasekunene, uthinte ubunzima emhlabeni.
- Jika ngasekhohlo, uthinte ubunzima emhlabeni.
- Phinda, utshintshane ukusuka ekunene ukuya ekhohlo.
Ukunyuka kweentaba
Lo msebenzi weklasikhi ujolise kuphela kwi-abs esezantsi, kodwa ikwabonelela ngamanyeUmsebenzi weCardio.
- Ukuqala kwiisikhundla seplanga, tsiba umlenze wakho wasekunene, utsale idolo lakho emazantsi esisu okanye esifubeni.
- Yandisa umlenze wakho wasekunene umva njengoko ukhawulezisa umlenze wakho wasekhohlo, njengoko wenze ngaphezulu ngasekunene.
- Ngokukhawuleza tshintsha ukusuka ekunene ukuya ekhohlo.
Amadolo aPhakamileyo
Olunye ukhetho lwe-cardio olujolise kwi-abs esezantsi, lo msebenzi uqinisa imisipha yomlenze.
- Qala ukugijima kwindawo, udwebe amadolo akho phezulu.
- Nenjongo yokuzisa amadolo akho phezulu ukuya kwinqanaba lakho.
- Gxila ekuziseni amadolo akho phezulu kangangoko unako, ngokukhawuleza kangangoko unako.
Ukudala isiqhelo
Isiqhelo sakho esisezantsi kufuneka sibandakanye amandla omzimba kunye nokuzilolonga kwe-cardio, kakhulu njengeUmsebenzi wesiphaluka. Injongo yokwenza malunga nemizuzu engama-30, kabini ngeveki. Oku kufanele ukuba kongeze nakwezinye izinto ozenzayo, ekufuneka zibandakanye amandla omsebenzi kunye ne-cardio.
undazi kakuhle njani ithegi
Isampulu esezantsi ku-Ab Workout
Zama lo msebenzi, uzenzele ngokwezifiso usebenzisa nayiphi na imithambo ebhalwe apha ngasentla. Qala ngeukufudumeza kwaye uqiniseke ukuba upholilekwayezolulaemveni koko. Phakathi kokuzilolonga ngakunye, vumela ukuphumla imizuzwana eli-15 ukuya kwezi-30 ukuba uyayidinga.
- Khetha ukuzinza kwebhola kuludwe olungentla kwaye uyenze imizuzwana engama-60.
- Ngaba abakhweli beentaba okanye amadolo aphakamileyo imizuzwana engama-60.
- Khetha ubunzima bomzimba obuncinci bokuzilolonga (ezinje ngeebhayisekile, ukukhahlela, njl. Njl.) Ngaphezulu kwaye uyenze imizuzwana engama-60.
- Phinda inyathelo # 2.
- Khetha umthambo ongaphantsi onesisindo esingentla (njengokuphakamisa umlenze okanye ukujija okunomlinganiso waseRussia) kwaye uyenze imizuzwana engama-60.
- Phinda inyathelo # 2.
- Qalisa ekuqaleni, uhambe ngokulandelelana kabini. Oku kungakhokelela kwisiqingatha seyure sokuzilolonga, kubandakanya ikhefu lokufumana kwakhona.
Iingcebiso ezongezelelweyo ze-Great Abs
Nazi ezinye iingcebiso ezimbalwa zokufumana i-abs ophupha ngayo:
- Yenza imizuzu engama-30 ukuya kwengama-45 ye-cardio kathathu ukuya kwabahlanu ngeveki. Oko kubandakanya izinto ezinjengokubaleka, ukuhamba nenja yakho ngokukhawuleza, ukuqubha, okanye ukudanisa.
- Beka ityuwa. Ityuwa inokubangela ukuba udumbe, okwenza ukuba isisu sakho sibukeke singaphantsi kwetaut.
- Yitya ukutya okunezondlo kunye nokulinganisela kwekhalori. Ukuqala kwe-Abs ekhitshini, ngokwenene, kwaye ngaphandle kokutya okufanelekileyo, umsebenzi wakho onzima uya kugutyungelwa ngamanqatha. Yitya iziqhamo ezininzi, imifuno, inyama engenamafutha kunye neenkozo.
- Qiniseka ukuba unika umzantsi wakho ukuzilolonga. Ukuma kwakho kuxhomekeke kuyo kwaye kuya kunceda ukunqanda ukwenzakala emva emva.
- Sela amanzi amaninzi. Xa uphelelwe ngamanzi emzimbeni, umzimba wakho ubambelela emanzini awufumanayo. Oko kubangela ukuqunjelwa kwindawo engaphantsi yeab.
Fumana iFlatter Lower Abs
Ukudibanisa ukuzivocavoca umzimba kunye nesicwangciso somzimba esipheleleyo somzimba, i-cardio, kunye nokutya okunokulinganisela ngokufanelekileyo kuya kukunceda ufumane i-abs enhle. Ungalibali ukutshintsha inkqubo yakho yesiqhelo (kunye nomzimba wakho opheleleyo) rhoqo kwiiveki ezimbalwa ukugcina umzimba wakho uqikelela kwaye ukhawulezise iziphumo zakho. Awunakukubona ukunciphisa, ke kuyakufuneka utshise amanqatha ukuze uveze iziphumo zawo wonke umsebenzi wakho onzima.
