Ukuzivocavoca kuka-Ab kwe-Belly Flat

-Delile

• I-tummy-toning ihamba
• Ama-Pilates
• Ipulangwe liza
• Ngena eringini
• Ukuzinza kwamabhodi namabhola
• Hambisa
• Ama-crunches amabhayisikili
• Isihlalo sikaKaputeni
• Isiphambano twist
• Ama-lumges
• Impilo yomzimba wonke

I-tummy-toning ihamba

Siphila esikhathini lapho i-rock-hard, i-six pack pack imisipha yesisu kungumgomo wabathandi abaningi bokuzivocavoca. Sonke sifuna ukubukeka kwebhodi yokuwasha, kepha imiphi imithambo ye-ab esebenza empeleni? Kunamasethi amabili emisipha ongayikhomba: imisipha ye-rectus abdominis (leyo ohlanganyela nayo ngesikhathi sokuhlala njalo, okusuka ku-sternum yakho kuye okhalweni lwakho) kanye ne-abdominis enqamulelayo (imisipha ejulile egoqa umgogodla futhi isize ukuzinzisa ingqikithi yakho ).

Kubalulekile ukukhumbula ukuthi awukwazi ukubona-ukunciphisa isisu sakho. Kufanele ulahlekelwe ungqimba lwamafutha ngaphezulu kwe-abs ukuze i-abs yakho ikhombise. Ukusebenza kweCardio nokudla okuhle kuyisihluthulelo sempumelelo.

Zama lezi zivivinyo eziyisishiyagalolunye njengengxenye yesimiso sakho sokuqina.

Ama-Pilates

Ama-pilates ahlose imisipha yakho eyinhloko, asebenze isisu sakho ekuzivocavoca okuphindaphindayo. Isibonelo, "i-100" i-crunch eguquliwe oyiphethe ngokubalwa okungu-100. Kukhona nemishini, njenge-reformer, eqinisa futhi yelule izicubu zakho zesisu ezijulile.

Mhlawumbe yonke imishini ebukeka imnandi ikwesabisa. Ngenhlanhla ama-gyms amaningi manje ahlinzeka ngamakilasi ama-Pilates mat. Ama-pilates anomthelela ophansi, ngakho-ke kuyisinqumo esihle uma ufuna ukuzivocavoca okuhlangene okuncane okuyi-killer ab Workout.

Ipulangwe liza

Ukuma kweplank kuyasebenza kakhulu ekuqiniseni isisu sakho, noma ngabe wenza lezi zinhlobo zokuzivocavoca ekilasini le-yoga noma njengengxenye yokuzivocavoca umzimba kwakho. Iplango pose yakudala ifaka ukulala phansi esiswini sakho, bese uphakamisa sonke isisindo somzimba wakho ezinzwaneni nasezingalweni noma ezandleni zakho “ngepulangwe”. Bese ubamba ukuma isikhathi eside ngangokunokwenzeka. Ungayiguqula ngokwenza ipulangwe eliseceleni (beka sonke isisindo sakho engalweni eyodwa noma esandleni nasezinhlangothini zezinyawo zakho), noma ngokwenza ukuphakamisa imilenze emuva ngenkathi usepulazini lendabuko.

Ngena eringini

Ukweqa nokujikijela okwenzayo ngenkathi isibhakela sihlanganisa womabili amasethi emisipha ye-ab. Isibhakela siyindlela eqinile yokuqina komzimba wonke. I-midsection yakho izoguquka lapho ugxila ekutholeni ifomu lakho lilungile. Ama-gyms amaningi anikela ngamakilasi okuqina, futhi indandatho yakho yesibhakela yangakini ingaba nabaqeqeshi abazimele bokuqeqeshwa komuntu ngamunye.

Ukuzinza kwamabhodi namabhola

Womabili amabhola namabhodi anikela ngendlela yokuqhubeka nokubandakanya womabili amasethi emisipha ye-ab, ngenkathi wenza izivivinyo ezilula ezinjenge-pushups nama-squats. Ifomu elifanele libaluleke kakhulu lapho usebenzisa la mabhola wokuzivocavoca namabhodi wokulinganisa. Iningi lamajimu linikeza amakilasi, ngakho-ke sebenzisa ngokunenzuzo imfundo yobungcweti uma ungakwazi.

Hambisa

Udinga ukungeza i-cardio evutha amafutha esimisweni sakho ukuze i-abs yakho ibonakale. Khetha umsebenzi onentshisekelo futhi okugqugquzelayo, njengokugijima, ukuhamba, ukubhukuda, noma ukuphotha. Hlela imizuzu engama-150 ngeviki yokuzivocavoca umzimba ngokulingene noma imizuzu engama-75 yokuzivocavoca okunamandla.

Ama-crunches amabhayisikili

Ukuhamba kwebhayisikili kusebenza womabili amasethi emisipha ye-ab. Lokhu kuvivinya kungasiza ukudweba umugqa ophakathi kwamathoni lapho wenziwe ngefomu elifanele. Qikelela ukuthi ungayihluphi intamo yakho lapho uyenza.

Lala phansi emethini bese ubeka izandla zakho ngemuva kwekhanda, ulisekele ngobumnene ikhanda lakho ngeminwe yakho ngaphandle kokudonsa. Letha idolo lakho esifubeni sakho, ngenkathi ujikelezisa umzimba wakho ongaphezulu ukuhlangabezana nedolo lakho ngendololwane yengalo yakho ebhekene nayo (bona isithombe). Umlenze ohlukile uzophuma uqonde ngqo. Shintshela kolunye uhlangothi, “uhamba ngebhayisikili” imilenze. Yenza isethi eyodwa kuya kwezintathu zokuphindaphinda kwe-12 kuye kwe-16 ngayinye.

Isihlalo sikaKaputeni

I-crunch yendabuko manje ibhekwa njengokuzivocavoca okungasebenzi futhi kungaba imbangela yezinhlungu emuva. Kodwa-ke, ukunyakaza kwe-pullup okwenziwe "kusihlalo kaputeni" (isihlalo esiphakanyisiwe se-pullup) kusabhekwa njengendlela ephumelela kakhulu yokuveza iphimbo lakho eliphakathi.

Lokhu kuvivinya okuzama futhi kweqiniso kubandakanya ukulengiswa esihlalweni se-pullup nokuphakamisa imilenze yakho phambi kwakho, ukugoba ezinqeni. Qiniseka njalo ukuthi usebenzisa ifomu elifanele. Yehlisa amahlombe akho futhi wandise intamo yakho njengendawo yakho yokuqala.

Isiphambano twist

Lesi senzo se-ab senziwe sisukume. Yima ngezinyawo zakho ziqhelelene ngezinyawo futhi izandla zakho zisokhalweni. Shintsha umzimba wakho ongaphezulu uye ngakwesokudla, bese ubuyela emuva enkabeni. Phinda ohlangothini lwesobunxele, bese ubuyela emuva enkabeni. Sebenza kuze kube amasethi amathathu we-15 reps.

Enye indlela yokwengeza okuningi kulokhu kuvivinya ukubamba izinsimbi ezincane zezandla bese ubeka izingalo zakho eceleni ngenkathi wenza ama-twist.

Ama-lumges

Ungahle ungacabangi ngamaphaphu njengokukhomba i-abs yakho, kepha lezi zivivinyo zisebenza kahle kuwo wonke amathoni womzimba, ikakhulukazi imisipha yakho "eyinhloko". Yima ngezinyawo zakho ububanzi be-hip ububanzi, bese ungena phambili endaweni ye-lunge. Qinisekisa ukugcina idolo lakho langemuva cishe ngamasentimitha ama-3 ukusuka emhlabathini. Ungangeza ama-dumbbell amancane ngokuqina okuncane.

Impilo yomzimba wonke

Khumbula ukuthi akuphathelene nokuqeqeshwa kwendawo uma kukhulunywa nge-abs yakho. Gcina amakhalori akho uhlole futhi usebenze njalo ukusebenzisa i-cardio ekusebenzeni kwakho. Gcina umzimba wakho wonke engqondweni njengoba usebenzela ebangeni eliphakathi elifiselekayo.