6 Ab Exercises (kanye 7 Pro Secrets) for a Strong Core

-Delile

• Izeluleko Ezi-7 Zesisu Esiqinile
• 1. Khetha Okunhlobonhlobo Kunama-reps
• 2. Khohlwa i- ″ Upper Vs. I-Lower Abs "Idea
• 3. Bamba iqhaza Phansi Kwepelvic Yakho
• 4. Sebenzela i-Abs yakho, Hhayi Intamo Yakho
• 5. Thola isisu esiqinile ngosizo lweCardio
• 6. Yenza i-Abs Yakho Yesikhashana Yokuzivocavoca
• 7. Yazi Isikhathi Sokuphumula
• Ukuzivocavoca Okuqinile Kwesisu Ongakwenza Noma Kuphi
• 1. Cindezela bese umelana
• 2. Indiza engujekamanzi
• 3. Izandla Zesikhathi
• 4. Zungezisa iwashi
• 5. Abamemezayo
• 6. Landelela Unxantathu
• Buyekeza kwe-

Masivume: Ukuzivocavoca okujwayelekile kwe-abs njengama-sit-ups nama-crunches kuyisidala futhi kuyisimo esidlulele ngokwedlulele — ingasaphathwa eyokuthi, akukho zinhlayiya noma ukunyakaza okungaguqula isisu sakho sibe ngu-J. Lo's. Okuningi kungena endleleni isisu sakho esibukeka ngayo ngaphandle kwezicubu ngokwazo (bheka: izakhi zofuzo, ukudla, ukuma komzimba, njll.). Futhi, ngenkathi sifuna ukufisa i-six-pack abs, ungaba namandla futhi ulingane futhi uthande umzimba wakho ngaphandle kwawo.

Sekushiwo lokho, wonke umuntu angazuza emkhatsini onamandla-okuthi, yebo, kungase kubangele isisu esiqinile. Uma ufuna ukwakha umnyombo oqinile (futhi uthole zonke izinzuzo ezingezona ezobuhle eziza nakho) cabanga ngalezi zeluleko kanye nokuzivocavoca umzimba okuhlukile okuzokusiza ufike lapho.

Izeluleko Ezi-7 Zesisu Esiqinile

Ngaphambi kokuthi uqale, abaqeqeshi abaphezulu, abafundisi kanye nodokotela bezokwelapha benza okuthile okuqinile kwesisu:

1. Khetha Okunhlobonhlobo Kunama-reps

Ukuze uthole imiphumela emihle, hlanganisa ukuhleleka kwe-abs yakho ngesikhathi sokuzivocavoca ngakunye, futhi ushintshe inqubo yakho njalo emavikini amathathu kuya kwamane. . e-Auburn University Montgomery. ″ Yenza ama-reps ayi-15 kuye kwangama-20 kokuvivinya ngakunye, bese uqhubeka. ″

2. Khohlwa i- ″ Upper Vs. I-Lower Abs "Idea

Konke kungumgogodla owodwa wemisipha: i-rectus abdominis. "Uma uzwa ukuthi i-abs engenhla isebenza, akusho ukuthi i-abs ephansi ayibambisene," kusho u-Alycea Ungaro, umnikazi we-Real Pilates eNew York City nomlobi wezincwadi. Isithembiso sikaPilates. Lapho uzizwa khona kuncike esikhungweni sehange lokuhamba. Isibonelo, ukuphakamisa imilenze kuhilela okuningi kwesigaba esingezansi ngoba umzimba wakho ongaphezulu uphansi. (Okuhlobene: Ukuzivocavoca kwe-Abs kwesisu esisicaba ne-Core eqinile)

3. Bamba iqhaza Phansi Kwepelvic Yakho

Ukuze uqondise i-abs yakho ngokuphumelelayo, qinisa imisipha yakho ye-pelvic floor. ″Le misipha isiza i-abs yakho ejulile ekwenzeni izivivinyo ngendlela efanele," kusho u-Olson. Bamba iqhaza ngokukhuthele ngokudonsa inkinobho yesisu yakho ngobumnene ubheke emhlane wakho. Beka isandla esisodwa esiswini sakho; uma uzwa isisu sakho siphusha ngaphandle ngenkathi wenza ama-sit-ups, ucindezela i-pelvis phansi kunokuba udonse imisipha phezulu, ukopela i-abs yakho yokuzivocavoca okugcwele. Gcina imisipha inenkontileka lapho usebenza i-abs. Imisipha eqinile yezitho zangasese nayo ikusiza ukuthi uphinde uthole amandla akho we-post-pregnancy.

4. Sebenzela i-Abs yakho, Hhayi Intamo Yakho

Yenza sengathi unewolintshi elifakwe ngaphansi kwesilevu sakho ukuze ukhulule ukungezwani phakathi nomnyakazo oqinile wesisu njengokushwabana kwebhayisikili. Noma cindezela ezandleni zakho isisekelo sentamo yakho bese uzinika ukubhucungwa intamo okuhle ngenkathi uzigoqa. Elinye isu: Ukumisa imisipha yentamo ukuthi ingaqini, beka ulimi lwakho luqine ophahleni lomlomo wakho njengoba ugoqoza. (Okuhlobene: Lawa Ama-Ultimate Ab Workout Moves, Ngokusho Kwabaqeqeshi)

5. Thola isisu esiqinile ngosizo lweCardio

Zonke izivivinyo emhlabeni akusho lutho uma kukhona ungqimba lwamafutha imisipha ab elele ngaphansi. Uma ufuna ngempela ukubona i-abs yakho, hlose cishe imizuzu engama-45 ye-cardio ukushisa ama-calories, kathathu kuya kahlanu ngesonto. Need Udinga ukushisa amafutha omzimba ngokuzivocavoca umzimba njalo ukuze ubone i-abs enamandla, "kusho u-Olson. (I-Psst ... nazi izizathu ezi-7 okungenzeka ukuthi awulahli amafutha esiswini.)

6. Yenza i-Abs Yakho Yesikhashana Yokuzivocavoca

Uma unesikhathi sokwenza ukuqeqeshwa kwamandla ne-cardio kokuzivocavoca okukodwa, zama ukwenza isemishi imizuzu eyi-10 yomsebenzi we-ab phakathi. Phola phansi kusuka ku-cardio, shaya umata ukuze welule, uguqule ama-curls namapulangwe (ngokunokwenzeka okuhamba phambili kakhulu kukho konke ukuhamba kwesisu okuqinile). Lena indlela enhle yokuguqula ukugxila kusuka ku-cardio kuya ekuqeqesheni amandla; kukusiza ukuthi ungene ku-abs yakho namandla ayisisekelo njengoba uphakamisa.

7. Yazi Isikhathi Sokuphumula

Ungatshela ukuthi usebenze kahle i-abs yakho lapho ibuhlungu ngakusasa. Njengeminye imisipha, i-abs isabela kahle kakhulu ekuqeqeshweni okukhulu njalo ezinsukwini ezimbili. Sebenza kanzima kakhulu, kaningi, futhi uzobona inqubekela phambili encane, kusho iHolland. (Bheka ukuthi ungazisebenzisa kanjani izinsuku zokuphumula ezisebenzayo ukuze uthole okuningi kunoma yikuphi ukuzivocavoca.)

Ukuzivocavoca Okuqinile Kwesisu Ongakwenza Noma Kuphi

Yenza umsebenzi ngamunye (ungakhohlwa ukubandakanya umnyombo wakho kulo lonke!) Amasekhondi angama-30, uphumule imizuzwana engama-30 phakathi kokuhamba. Ungakwazi ukwengeza lezi zivivinyo zesisu eziqinile ohlelweni lwakho lwamanje lokufaneleka noma wenze lokhu ngokuhlukene njengomkhuba wakho oyinhloko.

1. Cindezela bese umelana

• Lala ubheke phezulu amadolo agobile nezinyawo zibheke phansi.
• Hlanganisa umgogodla bese uguqa ngamadolo ubheke enkabeni, wakhe i-engela engama-90 degree ngamadolo ngakho-ke imicu ifana naphansi. Beka izintende zezintaba ngenhla kwamadolo emathangeni.
• Cindezela izintende zibe ngamathanga, ngasikhathi sinye ukumelana nengcindezi ngamadolo. Gcina ibhalansi elinganayo nengcindezi evela ezintendeni nasemathangeni ukuze ugcine i-90-degree angle yamadolo.

Bamba imizuzwana engama-30.

2. Indiza engujekamanzi

• Lala ubheke phezulu amadolo agobile nezinyawo zibheke phansi, izingalo zelulelwe emaceleni, izintende zibheke phansi.
• Bandakanya umnyombo, phefumulela phezulu, bese udonsela esifubeni.
• Exhale, ucindezele ukubuyela phansi phansi njengoba unweba izinyawo usiya ophahleni. (Umzimba ongenhla nomzimba ophansi uzokwakha i-engeli engu-90 degree izinyawo zicindezelwe ndawonye.)
• Gcina umgogodla unenkontileka, ugobe izinzwane ubheke phansi, bese uqala ukuzungeza imilenze ngokwewashi, ugcine imilenze inwetshiwe ngokugcwele nezinqulu zihlezi ziqinile phansi. Qhubeka imizuzwana engu-30.
• Bese uqala ukuzungeza imilenze ngokuphambene newashi, ugcine imilenze inwetshiwe ngokugcwele nezinqulu zihlezi ziqinile phansi.

Qhubeka imizuzwana engu-30.

Khulisa: Phenya izintende phezulu ukuze ubhekane nosilingi ukuze wehlise ukuzinza ngenkathi ukhulisa umsebenzi oyinhloko.

3. Izandla Zesikhathi

• Lala ubheke phezulu uguqe ngamadolo nezinyawo ziyisicaba phansi, izingalo zolulelwe ezinhlangothini, izintende phansi.
• Faka umgogodla, donsa amadolo esifubeni, bese ucindezela izinyawo ubheke ophahleni. Izinyawo kufanele zihlale ndawonye nezinzwane zigobekile.
• Hofuza bese uphansi umlenze wesokudla uwukhiphele ohlangothini lwesokudla ngangokunokwenzeka, ugcine umlenze wesobunxele unganyakazi.
• Ephuzwini eliphansi, khipha umoya futhi usebenzise umgogodla ukuhambisa umlenze wesokudla ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30. Shintsha izinhlangothi; phinda.

4. Zungezisa iwashi

• Lala ubheke phezulu uguqe ngamadolo nezinyawo ziyisicaba phansi, izingalo zolulelwe ezinhlangothini, izintende phansi.
• Hlanganisa umnyombo bese udweba idolo langakwesokudla ubheke enkabeni. Vula idolo elingakwesokudla (indawo engaphakathi ethangeni evulekile) futhi unwebe umlenze wesokudla kuze kube yi-engeli engu-45-degree. (Unyawo lwesobunxele kufanele luhlale phansi kulo lonke lolu vivinyo.)
• Shintsha ukuqondiswa endaweni yokuqala.

Phinda imizuzwana engu-30. Shintsha izinhlangothi; phinda.

Yenza lokhu kuvivinya isisu okuqinile kube lula: Gcina idolo elihlukile lomlenze oweluliwe ligobile ngonyawo phansi. 

5. Abamemezayo

• Ngena ohlangothini lwesobunxele lwepulangwe induna ibekwe yaqina phansi futhi okhalweni kuphakanyiswe phansi. Inkontileka bese ushayela idolo langakwesokudla ubheke enkabeni enezinzwane eziguqukayo.
• Lapho idolo lifinyelela enkabeni, nweba umlenze wangakwesokudla ngaphandle komzimba nge-engela engu-45-degree.
• Shintsha umlenze ngokushesha ubuyele endaweni yokuqala.

Qhubeka kabusha imizuzwana engu-30. Shintsha izinhlangothi; phinda.

6. Landelela Unxantathu

• Ngena endaweni yoku-push up ngezandla zihambisana namahlombe nezinyawo ububanzi be-hip ububanzi.
• Hlanganisa umnyombo bese ufinyelela ngakwesokunxele ukhiphe ama-degree angama-45 ngangokunokwenzeka. Yenza okufanayo ngesandla sokudla, ulethe izandla zihlangene.
• Yelula isandla sokudla ngangokunokwenzeka phambi kwekhanda. Landela ngesandla sobunxele.
• Finyelela emuva ngesandla sangakwesokudla ku-engela engu-45-degree, ulandela ngesandla sobunxele. (Iphethini yesandla sakho kuzoba sengathi uvele ulandele unxantathu.) Buyisela emuva isiqondiso kusinyathelo ngasinye.

Qhubeka, ushintshanisa izikhombisi-ndlela imizuzwana engama-30.

Buyekeza kwe-