I-Ultimate Beginner Ab Workout Yokwakha Isisekelo Esiqinile

-Delile

• Isiqalo se-Ab Workout sihamba
• I-Butterfly Crunch
• Side to Side
• Ngaphambili Plank
• I-Ab Workout Emaphakathi
• Iminwe ezinzwaneni
• Izikele
• Reverse Crunch nge Resistance Bands
• Ukuhamba Okuthuthukile kwe-Ab Workout
• Amadolo-Ups
• ILeg Swings
• Phakamisa Umlenze webhola
• Buyekeza kwe-

Isisekelo esiqinile sisebenza njengesisekelo sokukusiza ukuthi uchoboze konke okunye ukuzivocavoca, ingasaphathwa eyokuvikela izinhlungu ezingezansi. Qala ngalokhu kuzivivinya kwe-ab kwabaqalayo, bese ulungisa indlela yakho ukuze uphonsele inselelo i-abs yakho ngezindlela ezintsha neziya ngokuya ziba namandla.

Isebenza kanjani: Kathathu kuye kahlanu ngesonto, engeza lezi zinyathelo zokuqala zokuzivocavoca, ezakhiwe nguTom Seabourne, Ph.D., umqeqeshi kanye nochwepheshe we-karate, enkambisweni yakho ejwayelekile yokuzivocavoca umzimba. (Udinga ukukhuthazwa? Yilokhu-ke ukusebenza kweviki elilinganiselwe ngokuphelele.) Lapho nje ukuziqalela kokuzivocavoca umzimba kuqala ukuzizwa kulula, qhubekela phambili ukuba phakathi, bese uthuthukile.

Okudingayo: Umata we-yoga, izihlalo ezimbili eziqinile, ibhande lokumelana, nebhola lokuqina.

Isiqalo se-Ab Workout sihamba

I-Butterfly Crunch

Ukhomba i-rectus abdominis

A. Lala ngomhlane ngamathe ezinyawo zakho ndawonye eduze nomzimba wakho ngangokunokwenzeka, amadolo agobe emaceleni.

B. Beka izandla ngemuva kwekhanda lakho, izindololwane zihambisana nezindlebe.

C. Ukugcina isicaba phansi futhi imisipha yesisu inenkinga, khipha futhi ugoqe isifuba sakho ngamasentimitha ambalwa ukusuka phansi uye emilenzeni yakho.

D. Phansi ukuqala.

Yenza izikhathi ezingu-10.

Side to Side

Okuqondiwe okubekiwe

A. Lala ngomhlane, amadolo agobile futhi izinyawo zibheke phansi, izingalo zakho zisemaceleni.

B. Exhale futhi ubambe umgogodla wakho njengoba uslayida isandla sakho sokudla siye onyaweni lwakho lwesokudla. (Ikhanda nentamo yakho kufanele kuhlale kuqondisiwe bese iqolo lakho elingezansi licindezelwe phansi.)

C. Buyela ekuqaleni, bese ushintsha izinhlangothi bese uphinda isinyathelo sokuqala sokuzivocavoca.

Yenza izikhathi ezingu-15.

Ngaphambili Plank

Iqondise isisu esinqamulelayo

A. Qala ezandleni nasemadolweni akho.

B. Ukugcina imhlane yakho kanye nemisipha yakho inenkontileka, yehla uye ezingalweni zakho ngenkathi welula imilenze ngemuva kwakho ukuze uphumule emabhola ezinyawo zakho. (Qinisekisa ukuthi ugcina umhlane wakho uqondile, izinqulu zibheke phezulu, nentamo ikhululekile—hlola okwengeziwe ngefomu lepulangwe eliphelele lapha.)

C. Bamba imizuzwana emi-3, bese ubuyela ukuqala.

Yenza izikhathi ezingu-10.

I-Ab Workout Emaphakathi

Iminwe ezinzwaneni

Ukhomba i-rectus abdominis

A. Lala ngomhlane imilenze yakho iqonde futhi yelulwe yaya ophahleni, ngezingalo phansi ezinhlangothini zakho.

B. Ukugcina umqolo wakho uphansi phansi, ukhiphe futhi uvumelanise i-abs yakho njengoba ukhuphuka kusuka okhalweni lwakho futhi welula izandla zakho ezinzwaneni zakho.

Yenza amasethi ama-2 we-15 reps.

Izikele

Okuqondiwe okubekiwe

A. Lala ngomhlane iminwe yakho uphumule ngemva kwekhanda lakho.

B. Gcina izisu zakho ziqinile, phakamisa idolo lakho langakwesokunxele bese ulithinta endololwaneni yakho yesokudla.

C. Buyela ekuqaleni, bese uphakamisa idolo lakho langakwesokudla ulithinte endololwaneni yakho yangakwesobunxele.

D. Okunye ukuphindaphinda okungu-15 ngokunyakaza okubushelelezi, okuqhubekayo, ukugcina ukubandakanyeka nezandla zikhululekile ukuze ungadonsi entanyeni yakho. (Okuhlobene: Umhlahlandlela Ophelele we-Abs Muscle Anatomy)

Yenza amasethi ama-2 we-15 reps. 

Reverse Crunch nge Resistance Bands

Iqondise izisu eziphambene

A. Lala ngomhlane uguqe ngamadolo, izingalo zibheke ezinhlangothini zakho, ubambe uhlangothi olulodwa lwebhande lokumelana esandleni ngasinye, nebhande lisongwe ngaphezulu kwezihlangu.

B. Phakamisa amadolo akho ngasesifubeni sakho kuze kufike izinkalo zakho phansi.

C. Bamba imizuzwana emi-3; ngezansi ukuze uqale.

Yenza amasethi ama-2 we-10 reps.

Ukuhamba Okuthuthukile kwe-Ab Workout

Amadolo-Ups

Iqondise i-rectus abdominis

A. Zibophezele phakathi kwezihlalo ezingemuva zezihlalo ezimbili eziqinile, ugcine izindololwane zigobile kancane, amahlombe ezansi, intamo ikhululekile, ikhanda nesifuba kuphakanyisiwe.

B. Ukugcina i-abs yakho iqinile, ukhiphe umoya bese kancane kancane uletha amadolo akho esifubeni sakho ngaphandle kokujikisa emuva naphambili.

Uma lokhu kunzima kakhulu, cabanga ukuguqula ngokuqala endaweni efanayo, bese uphakamisa kancane idolo langakwesokudla esifubeni, bese ushiya idolo liye esifubeni. Qhubeka ushintshana ngenombolo ekhonjisiwe yama-reps.

Yenza amasethi ama-3 we-15 reps.

ILeg Swings

Okuqondiwe okubekiwe

A. Lala ngomhlane ubeke izingalo emaceleni, imilenze nezinyawo zibheke phezulu.

B. Exhale bese udweba inkaba ungene emgogodleni njengoba wehlisa imilenze yakho ohlangothini lwesobunxele cishe ngamayintshi ama-5 ukusuka phansi.

C. Buyela ukuze uqale futhi uphinde ngakwesokudla.

Yenza amasethi ama-3 ama-reps ayi-15 ohlangothini ngalunye.

Phakamisa Umlenze webhola

Iqondise isisu esinqamulelayo

A. Lala ubheke phansi ebholeni lokuzinza bese ugingqikela phambili kuze kube yilapho izandla zakho ziphansi futhi iziqongo nje zezinyawo zakho ziyisicaba ebholeni. (Okuhlobene: Ukuzivocavoca Ibhola Lokuzivocavoca Kuhambela Umzimba Wakho Wonke)

B. Ukugcina umlenze wakho wangemuva nangakwesokudla uqondile, phakamisa kancane umlenze amasentimitha ambalwa uye ophahleni.

C. Bamba imizuzwana emithathu, bese wehla.

Yenza ama-reps ayi-10 ngohlangothi ngalunye.

Buyekeza kwe-