Amayeza okuzivocavoca ibhola

Amagama Aphezulu Ebantwaneni

Umfazi owenza izitulo ngebhola yamayeza

Ukubandakanyaibhola yeyezaUkuziqhelanisa nokuzilolonga kwakho kunokukunceda ukomeleza izihlunu zakho ngaphandle kweentonga zemveli, kwaye ukusebenzisa ibhola yeyeza kongeza iintlobo ezahlukeneyo zomsebenzi wakho. Ibhola yamayeza yenza ukuba ukuzilolonga kube ngathi kuyadlala, nokuba awukonwabeli ukuzilolonga.





Uqheliso lweBhola yoNyango lweBhola

Nangaliphi na ixesha apho kufuneka ulungelelanise okanye uzinzise umzimba wakho, izihlunu zakho ezingundoqo ziyasebenza - yile nto eyenza ibhola yeyeza ibe lukhetho olufanelekileyo lomsebenzi.

Amanqaku afanelekileyo
  • Imifanekiso ye-ABR yabasetyhini
  • Imifanekiso yokunyusa iintsimbi
  • Isampulu yePilates Exercises Imifanekiso

Ukuphindaphinda kunye neeseti zazo zonke iiMithambo

Yenza i-reps yesibhozo ukuya kwishumi elinambini kwiseti nganye, wenze iiseti ezintathu ukuba umzimba wakho uyakuvumela ukuba ugcwalise zonke iiseti ezintathu ngaphandle kokuyekisa ifom yakho. Mamela umzimba wakho, ngakumbi xa uqala nje, kwaye ukuba intshukumo ibonakala inzima kakhulu okanye xa uva iintlungu, wehlisa ubunzima bebhola yamayeza okanye unciphise inani labaphindayo / iiseti ozenzayo- ungasoloko usebenza ukuya kuthi ga kwi-12 reps / 3 iiseti ekugqibeleni xa umzimba wakho ukulungele. Kabini okanye kathathu ngeveki yinjongo elungileyo yokusebenza koxinzelelo njengoko izihlunu zakho zifuna ukubuyiswa kolunye uqeqesho ukuya kolandelayo.





Crunch kwaye Fikelela

Ukuzivocavoca okuphambili kunokukwenza oku kushukunyiswa yibhola yamayeza enzima kwaye wenze ukuhlala okupheleleyo; abaqalayo kufuneka bajolise kwi-crunch ngebhola encinci yeyeza ukuze baqhele ukuhamba.

  1. Lala supine (emqolo) uguqe ngamadolo iinyawo zakho emhlabeni. Bamba ibhola yeyeza ezandleni zakho.
  2. Emva kokuphuma ngamandla,yenza crunchokanyevumela.
  3. Ngaphezulu kwentshukumo, ngelixa umqolo wakho ungekho emhlabeni, fikelela kwibhola yamayeza ngokungathi uzama ukubamba isilingi ngebhola. Ukuba oku kunzima kakhulu, gcina ibhola ezandleni zakho kufutshane nesifuba sakho.
  4. Buyela kwindawo yakho yoqobo, ukuthoba ibhola kwaye unciphise kancinci umqolo wakho phantsi. Oku kufuneka kube yinto elawulwayo, exhathisiweyo kwaye hayi iplop emhlabeni.
Umfazi wenza crunches ngebhola yeyeza

Amayeza eBhola yoQeqesho yokuFikelela kwiPasi

Unokufuna ukuziqhelanisa nebhola yamayeza ekhanyayo kunokuba ubuqhele ukuyisebenzisa de ube ukhululekile ngokuhamba kulo msebenzi:



  1. Lala emethini phantsi.
  2. Ngeengalo nemilenze yolulwe ngokuthe tye, bamba ibhola iyeza ezandleni zakho.
  3. Yenza ikhontrakthi i-abs yakho kwaye uphakamise intloko kunye namagxa, ngelixa uphakamisa imilenze yakho ngqo emoyeni, yenza imo 'V' ngomzimba wakho.
  4. Beka ibhola yeyeza phakathi kweenyawo zakho uze uzithobe kwindawo yokuqala, kodwa gcina iinyawo zakho ziisentimitha ezimbalwa ngaphezulu komgangatho.
  5. Phinda inyathelo lesithathu, kodwa ngeli xesha, beka ibhola yamayeza ezandleni zakho.
  6. Zithobe kwindawo yokuqala kwaye uphinde.

I-Russian Twist

Ukuzivocavoca okuqhelekileyo kunokwenziwa ekuqaleni ngaphandle kobunzima kubo bonke abo basebenzisayo abatsha abazama ukuqhela ukuhamba okujikelezayo.

  1. Hlala phantsi, uguqe ngamadolo iinyawo zakho uthe tyaba phantsi.
  2. Bamba ibhola yeyeza phambi kwakho kwaye ubeke umqolo wakho emva kwiidigri ezingama-45. Ukuzivocavoca okuqhubela phambili kunokuphakamisa iinyawo zakho emgangathweni ngomceli mngeni ongaphezulu.
  3. Gweba umzimba wakho ngasekunene, uthinte kancinci ibhola phantsi. Vumela ukujonga kwakho ukulandela ibhola.
  4. Emva koko, jikisa umzimba wakho ngasekhohlo, uphinde uchukumise kancinci emhlabeni kunye nebhola.
  5. Ukujijwa kwelinye icala kwicala ngalinye kubalwa njengempendulo enye. Kubalulekile ukugcina umzimba wakho osezantsi usasebenza ngeli xesha lokuzilolonga.
I-Russian Twist kunye ne-Medicine Twist

Ukuguqula kwakhona iiCrunches

Le ntshukumo ifana neklasikhiukubuyela umva crunch, kodwa ubunzima bebhola yamayeza bongeza kubunzima. Ukunciphisa kunye nokuphakamisa imilenze yakho ethe nkqo kunceda ukwenza i-abs yakho esezantsi.

Iikhathalogu ezizodwa zomtshato ngeposi simahla
  1. Lala ngomqolo phantsi.
  2. Bamba ibhola yeyeza ngentla kwakho, ugcine iingalo zakho zithi nkqo.
  3. Phakamisa imilenze yakho ngqo phezulu, usiya eluphahleni.
  4. Nyusa isinqe sakho, ucinezela ubuqaqawuli bakho. Oku kufanele ukuba kube sisindululo esincinci, esilawulwayo.
  5. Bamba inani elinye kwaye uzithobe kwindawo yokuqala uphinde uphinde.

Ukuphoswa kwebhola

Ufuna iqabane lakho kulo mthambo- kunokuba yinto emnandi ekukukhumbuza ngokuphosa ibhola ujikeleze njengomntwana.



  1. Hlala phantsi, amadolo agobile kwaye iinyawo zithe tyaba.
  2. Hlala umva umva de umqolo wakho umalunga nesiqingatha phakathi komgangatho kunye nendawo emi nkqo. Iqabane lakho nokuba likwindawo enye ejongene nawe, okanye limi phambi kwakho.
  3. Cela iqabane lakho ukuba liphose ibhola yeyeza kuwe. Xa uyibamba, yehlisa umqolo wakho uye emhlabeni uze ubambe ibhola phambi kwesifuba sakho.
  4. Hlala umva ngelixa uphosa ibhola kwiqabane lakho. Umlingane wakho uya kuthi ke athobe umhlana wabo emhlabeni aze ahlale phantsi aze ayiphose kuwe ibhola (okanye, ukuba umile, ngelixa uyiphosa ngqo kuwe).
Ukuphosa amayeza ibhola komnye nomnye

Iplanethi yokuTshintsha ubunzima

Ukuzinza kunye namandla afunekayo ukwenza oku kuhamba ngokufanelekileyo kuyicelomngeni kwimisipha yakho.

  1. Ukubeka ibhola yeyeza emhlabeni phakathi kwezandla zakho, cinga ngokuma kweplanga ezandleni zakho (hayi iingqiniba) neenzwane. Ukuba esi sikhundla sibonakala sinzima kakhulu, yehla emadolweni.
  2. Sebenzisa isandla sakho sasekunene, tyhala ibhola iyeza ngasekhohlo kwakho. Iziphumo ezilungileyo, jolisa ekungavumeli inyonga yakho inyikime.
  3. Sebenzisa isandla sakho sasekhohlo ukutyhala ibhola iyeza iye ngasekunene kwakho. Phinda, ugcine ifom efanelekileyo yeplanki kuyo yonke indawo.

Iiplanga zeBhola

Olu celomngeni lweplank lukhaba izihlunu zakho ze-ab kwi gear ephezulu.

  1. Beka ibhola yeyeza phambi kwakho kwaye ucinge ukuma kweplanga ngezandla zakho (okanye iingqiniba) kwibhola.
  2. Gxila ekugcineni ulungelelwaniso olufanelekileyo emzimbeni wakho ngelixa ungayivumeli ibhola ukuba inyakaze.
  3. Bamba iplanga kangangemizuzwana engama-20 ukuya kwengama-30 ngaphambi kokuphinda ubuye kwaye ubuye (ixesha lesibini lama-20 ukuya ku-30 ​​yiseti yakho).
umfazi owenza iiplanga zebhola

Uzinzo Olunye Lwemilenze

Abathandi beyoga sele besazi:bemi ngomlenze omnyeinyanzela izihlunu zakho ukuba zisebenze njengoko umzimba wakho uzama ukulinganisela kwaye uhlale ume nkqo. Ukongeza ibhola yozinzo kwandisa umzamo ofunekayo wokugcina ukuma komzimba.

  1. Ngebhola yamayeza ngesandla, yima ngomlenze omnye, usasaze iinzwane zalawo nyawo ngokubanzi kangangoko unako ukuze ufumane inkxaso engaphezulu.
  2. Omnye umlenze wakho unokuxhaswa kwithanga elingaphakathi lomnye umlenze wakho, ngaphakathiukuma komthi, okanye usongelwe ngomnye umlenze, okanye wandiswa ngokulula nangaphandle komgangatho.
  3. Ngelixa umi kumlenze omnye, unokuyibamba ibhola iyeza isondele esifubeni sakho (elula), uyolule ibhola ngaphezulu (kunzima), okanye wandise ibhola phambi kwakho (kunzima).
  4. Bamba indawo kangangemizuzwana engama-20 ukuya kwengama-30.
Umfazi ophethe iyeza phezu kwentloko

Iyasebenza kwaye yahlukile

I-abs eyomeleleyo yenza isiseko esomeleleyo, kwaye isiseko esomeleleyo sikhusela umzimba wakho ekonzakaleni kwaye sikwenze ukwazi ukuhamba ngokupheleleyo. Unokwenza iindidi ezahlukeneyo zamayeza ezinto onokuzenza, ezinokubonakala ngathi kukudlala kunokusebenza. Ukuba nexesha elimnandi ngelixa uzilolonga yeyona ndlela ifanelekileyo yokufumana imilo kuba awuzukruquka.

Iclaloria Calculator