Lokhu Kusebenza Kwemizuzu Eyishumi Kwe-Ab Kufakazela Ukuthi Akudingeki Uchithe Unaphakade Wakha Isisekelo Esiqinile

-Delile

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Isikhathi esidlule yizinsuku zokuchitha ihora eligcwele ukuqeqesha i-abs yakho. Ukwandisa isikhathi nokusebenza kahle, ngezinye izikhathi okudingayo nje imizuzu engu-10 yokuzivocavoca umzimba. Ungasikholwa? Lona umzuzu ka-10 wokuzivocavoca u-Tone It Up kaKarena noKatrina bafunga ngalesi sikhathi samawashi we-cardio core cishe imizuzu eyi-10, futhi.

Ngokuqondene nokuthi *iyini ngempela* oyisebenzisayo uma ujima? Lokho kuya ngenhloso yakho.

Uma ufuna umgogodla oqinile, oqinile, jikelele, uzofuna ukukhomba i-transversus abdominis, okuyimisipha ejulile eyenza ukuzinza ehamba ngokuvundlile phakathi nendawo yakho, futhi, uma inamandla, isiza ukuvimbela ubuhlungu beqolo kanye nokulimala ngesikhathi senkatho. wokunyusa izinsimbi.

Uma ngabe ulandela i- "abs" ebonakalayo, imvamisa kudlala amaqembu emisipha amabili: i-rectus abdominis (RA) kanye nama-oblique. I-RA yi-abs yakho "yamaphakethe ayisithupha" (siyisebenzisela ukuguquguquka kwesifuba — ukukhwabanisa kwendabuko noma ukuhlala phansi noma ukubuyisela emuva ama-crunches noma ukuphakamisa umlenze). (BTW, *ngempela* kunzima ukudweba iphakethe lesithupha eligcwele.) Ungavula ama-oblique uma uzijwayeza ukugoba kwe-torso nokuzungezisa (funda: ama-crunches webhayisikili noma ama-twist aseRussia). Lezi zinyathelo eziyisikhombisa ezijikelezayo zizoqopha ngokujulile ama-oblique akho, futhi.

Ukuzivocavoca kwe-ab (yebo, ngisho nokusebenza imizuzu engu-10 ab) kuhlinzeka ngezinzuzo ezinkulu, futhi-futhi lokho kuyiqiniso noma ngabe amaphakethe akho ayisithupha akuyona ebonakalayo. Umnyombo oqinile ungavimbela ubuhlungu beqolo, usize ukuma kwakho, futhi uvikele umgogodla wakho kukho konke kusuka ekuphatheni igrosa kuya ekuphepheni amathayi (funda: kungani amandla ayisisekelo ebaluleke kangaka).

Kungakho sicele u-YouTuber nomqeqeshi uKym Perfetto ukuthi beze ne-quickie yemizuzu engu-10 yokuzivocavoca okuzokhipha umnyombo wakho futhi kuveze umaphakathi wakho. (Njengesitayela sika-Kym? Khona-ke uzothanda ukujima kwakhe kwemizuzu emi-5 ongakwazi ukukufunda noma yikuphi inqubo.)

Isebenza kanjani: Landela ividiyo noma umjikelezo ngokusebenzisa izivivinyo ezingezansi; yenza ngayinye imizuzwana engu-30 bese uphinda kabili.

Isithende ompompi

A. Lala ubheke phansi, umhlane ophansi ucindezela phansi, amadolo aphakanyiswe phezu kwezinqulu nemilenze nge-engeli engu-90-degree. Izikhali zinwetshelwa phezulu bese zicindezela odongeni noma kusofa ngemuva kwekhanda.

B. Ukugcina imilenze isendaweni efanayo (ukwakha ama-engela angama-90-degree), yehlisa isithende sesokudla ukuze uthephe phansi bese ubuyela endaweni yokuqala. Bese isithende esingezansi kwesokunxele ukuze uthephe phansi bese ubuyela endaweni yokuqala. Qhubeka nokushintshana.

Inyoni-Inja

A. Qala endaweni yokubeka itafula kuzo zozine izinyawo.

B. Phakamisa futhi welule umlenze wangakwesokudla emuva ngenkathi uphakamisa futhi welula ingalo yesobunxele iqonde phambili, ama-biceps eduze kwendlebe.

C. Buyela ukuze uqale, bese uphinda ngenye ingalo nomlenze. Qhubeka nokushintshana.

Amapulangwe Okuhamba

A. Qala endaweni ephakeme yepulangwe.

B. Hamba izinyawo ngezitebhisi ezimbalwa uye ngasezandleni, umzimba onqenqemeni okhalweni ubheke ophahleni.

C. Hamba izinyawo emuva ukuze ubuyele epulangeni. Qhubeka nokuhamba unyawo uphume.

Umqansa Wentaba

A. Qala endaweni ephezulu yamapulangwe.

B. Gcina umgogodla uqinile kanye nezinqe phansi, shayela idolo elingakwesokudla uye ngasesifubeni, bese ubuyela endaweni yokuqala.

C. Shayela idolo langakwesobunxele esifubeni, bese ubuyela endaweni yokuqala. Qhubeka nokushintshana.

I-Reverse Crunches

A. Ubambelele kokuthile ngemuva kwekhanda uma kunesidingo, lala ubheke phansi ubeke imilenze yelulelwe ngqo ezinqulwini, izithende zibheke kusilingi.

B. Exhale bese ushayela izithende usiya ophahleni, uphakamise okhalweni phezulu ngamasentimitha ambalwa. Izinqe ezisezingeni eliphansi ukubuyela endaweni yokuqala.

I-Reverse Crunches nge-twist

A. Ubambe okuthile ngemuva kwekhanda uma kunesidingo, lala ubheke phansi nemilenze yelulwe ngqo okhalweni, izithende zibheke ophahleni.

B. Exhale bese ushayela izithende usiya ophahleni, uphakamise okhalweni phezulu ngamasentimitha ambalwa bese ujikisa izinkalo kancane ngakwesokudla.

C. Yehlisa kancane ama-hips ukuze ubuyele ekuqaleni, bese uphinda ukusonta ngakolunye uhlangothi. Qhubeka nokushintshana.

I-Double Crunches

A. Lala ubheke phansi, izandla ngemuva kwekhanda nezindololwane zikhomba. Imilenze isezingxenyeni ezingama-90 degree ngamadolo phezu kwezinqulu.

B. Hlanganisa i-abs ukuphakamisa amahlombe phansi bese ugoqa ngamadolo esifubeni, ugcine amadolo ku-90-degree bend.

C. Yehlisa kancane emuva uye endaweni yokuqala.

Hlala phezulu V-Up

A. Lala ubheke phansi, izingalo zoluleke ngaphezulu nemilenze yeluliwe.

B. Bandakanya umgogodla ukuze uphakamise imilenze (nge-engeli engu-90-degree) kanye nomzimba uze uhlale uqondile, ubhalansile ku-tailbone. Bamba umzuzwana owodwa phezulu.

C. Yehlisa kancane emuva uye endaweni yokuqala.

Ukukhahlela

A. Ibhalansi ethanjeni lomsila kunezintende ezisicaba phansi ngqo ngemuva okhalweni, izindololwane zikhomba emuva futhi zicwebezela ngokufana phansi.

B. I-torso encike emuva futhi inwebe imilenze, bese ubamba umgogodla ukuze ubuyele endaweni yokuqala.

B-Intombazane Amapulangwe

A. Qala endaweni ephezulu yepulangwe.

B. Khahlela umlenze wesokudla uye ohlangothini lwesobunxele lomzimba, ngokuthepha isandla sobunxele phansi.

C. Buyela epulangeni eliphezulu, bese uphinda ngakolunye uhlangothi, ukhahlela umlenze wesokunxele uye kwesokudla somzimba futhi uphakamise isandla sokudla usisuse phansi. Qhubeka nokushintshana.

Amabhayisikili

A. Lala ubheke phansi ngezandla ngemuva kwekhanda nezindololwane zikhomba.

B. Phakamisa amahlombe nemilenze eqondile ngamasentimitha ambalwa ukusuka phansi. Shayela idolo langakwesokudla esifubeni, isifuba esisontekile ukuze uthinte indololwane yangakwesobunxele uye emadolweni angakwesokudla.

C. Shintsha, unwebe umlenze wesokudla, ushayele idolo kwesokunxele ubheke esifubeni, bese uphendukezela umlenze kwesokunxele. Qhubeka nokushintshana.

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