Konke kuhamba kahle
-Delile
Squat, lunge, qhuqha. Isikwele, i-lunge, i-crunch. Ufuna umzimba omusha? Mhlawumbe udinga ukujima okusha! Uma ubulokhu wenza izivivinyo ezifanayo ezizamekile neziyiqiniso izinyanga ezintathu (noma, okubi nakakhulu, iminyaka emithathu!) zilandelana ngaphandle koshintsho esimisweni sakho, singakuqinisekisa kakhulu ukuthi i-abs, isinqe namathanga akho' t kushintshe kakhulu noma. Futhi cishe unesithukuthezi njengoba bonke bephuma, futhi.
Isixazululo? Izinguquko ezintsha kumnyakazo ongcono kakhulu wokuqopha umzimba. Abaqeqeshi abathathu abaphezulu banikeza izivivinyo ezintsha eziyisithupha ezizokukhipha ebhamuza lakho lokuqeqesha futhi zinqamule imisipha yakho ye-abs, isinqe nethanga lapho nje ebuthongweni.
Umuntu ojwayelekile uyeka ukuthuthuka ngemuva kwamasonto amane kuya kwayisithupha okwenza ukuzivocavoca okufanayo. Futhi akukho nqubekelaphambili kusho ukuthi akukho zinguquko zomzimba noma zokuqina. Engeza lokhu kunyakaza ohlelweni lwakho kabili noma kathathu ngeviki ukuze uphonsele inselelo imisipha yakho futhi uvimbele ukukhathala okubangela ukuthi abantu beqe ukusebenzisa kwabo, kusho uBrian Newman, MS, CSCS, umxhumanisi wezinhlelo zemfundo weNational Strength and Conditioning Association (NSCA) . Uzobona -- futhi uzizwe -- imiphumela phakathi namaviki ambalwa.
Ngaphandle kwesisekelo esiyisisekelo
Uma kukhulunywa ngokunika umfutho wakho amandla, uDebbee Sharpe-Shaw, umqeqeshi eCrescent Spa eDallas obonakala ku-Health Network's "Fit in 15," ucabanga ukuthi kokubili ukuzihlukanisa (ukukhuphula i-glute) nokuhlanganiswa (isikwele esinomlenze owodwa) kuhamba zibalulekile. "Ukuzivocavoca ukuzehlukanisa kube nemisipha ethize ngokujulile," kusho uSharpe-Shaw. "Ukunyakaza okuhlangene kusebenzisa ama-glutes akho kanye nemilenze yakho ne-abs ukuze ugcine umzimba wakho uzinzile." Zihlanganise futhi usebenzise imisipha yakho ngokuphelele ngangokunokwenzeka.
Okokugcina okuyisisekelo yenza isikwele esinemilenze eyodwa ne-One-Legged Glute Lift (bona "Konke okulungile kuhamba ukujima").
Ngasemathangeni asabekayo
Imvamisa kutholakala ukuhamba ngebhayisikili ngeCentral Park noma ukugawula imithambeka eColorado, uCarey Bond, ophethe i "Health Targeted Health" ye-Health Network, ukholelwa ukuthi amagundane egumbi lesisindo angafunda into noma amabili kumajoki, noma kukhulunywa ngokuvuselela imilenze yakho. “Ekuziqeqesheni kwezokusubatha, ungase uqale ngokunyakazisa amandla okujwayelekile okufana nephaphu, bese uthuthukela emaphashini okuhamba, ukugxuma amaphaphu nokugxuma eceleni,” usho kanje. Ukuzivocavoca okuboniswe lapha kuthuthukile futhi kuzokwenza umehluko ngempela emilenzeni yakho uma uthembele kuphela emaphashini noma emishinini ukuze usebenze amathanga akho.
Ngamathanga asabekayo yenza i-Side Lateral Leap ne-One-Legged Russian Lunge.
Abs-olutely fabulous
Ingabe kufanele wenze izivivinyo ze-ab nsuku zonke? NgokukaJohn Boyd, ofundisa i- "Just Abs" eThe Sports Centre e-Chelsea Piers eNew York City, impendulo ithi cha: Imisipha yesisu idinga ukuphumula, njengeminye imisipha. Imizuzu emihlanu kuya kwengu-10 yokuzivocavoca okwenziwe kuze kufike ekukhathaleni kabili noma kathathu ngesonto kufanele ithuthukise i-abs yakho, kusho uBoyd.
"Izivivinyo eziboniswe lapha zithatha isinyathelo esisodwa noma ezimbili," kusho uBoyd. "Badinga ukulingana okuningi, ngakho-ke kunzima ukubamba umzimba wakho kulezi zikhundla, ngisho nangaphambi kokuba uqale ukunyakaza - bese inselelo iqala ngempela."
Nge-abs enhle ngokuphelele i-Hookand Full Plank to Dive.