Ukuqhamuka kwe-Belly-firming: Uhlelo

-Delile

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ileveli uqaphile

Lolu uhlelo oluphakathi / oluthuthukile lwe-ab lwabantu abenza umsebenzi wesisu ezinyangeni ezi-3-6 ezedlule. Uma usaqala, iya ku- "Wabasaqalayo: Ungakuthola Kanjani Ukuzivocavoca," ikhasi 2, ukuze uqalise. Uma ngabe wenza umsebenzi wesisu izinyanga ezingaphezu kwezingu-6, landela inketho ye-Harder: ekugcineni kokuhamba ngakunye.

imihlahlandlela yokuzivocavoca Lokhu kuzilolonga kwezinsuku ezi-4 ngeviki kuqukethe izivivinyo ezi-6 ezihlukaniswe ngamaqembu ama-2. Yenza iqembu loku-1 ngezinsuku zoku-1 no-3, kanye neqembu lesi-2 ngezinsuku zesi-2 no-4, uqinisekise ukuthi uthatha usuku lokuphumula phakathi kokusebenza kwamandla. Yenza amasethi ama-2-3 we-10-15 reps ngakunye kokuhamba okungu-3, ​​uphumule iminithi elingu-1 phakathi kwamasethi. Uma ukwazi ukuqedela ama-reps angaphezu kwe-15, khulisa ukumelana kwakho; uma ungeke ukwazi ukwenza ama-reps ayi-10, nciphisa inani lokumelana.

kulungele Njalo qala ukujima ngamandla ngemizuzu emi-5 yomsebenzi we-aerobic ophansi kakhulu. Bese wenza ukushintshana kwe-torso nama-8s ngebhola lomuthi. (Ukubamba ibhola phambi kwakho ngezandla zombili, gudluza ibhola ngephethini-8, wehlise ibhola ulibhekise enqulwini yangakwesokudla, bese uphakela ehlombe langakwesobunxele, bese wehlela phansi esinqeni sangakwesobunxele, bese uye ehlombe langakwesokudla. Phinda u-4-6 izikhathi.)

yehlisa umoya Qedela ukujima kwakho ngokwelula ingaphambili lomzimba wakho ngokuma kwebhuloho: Lala ubheke phezulu amadolo agobile nezinyawo zibheke phansi, bese uphakamisa izinqulu kuze kube yilapho umzimba wenza umugqa owodwa oqondile ukusuka emahlombe uye emadolweni; bamba imizuzwana engu-20-30, bese wehlisa futhi ukhulule, futhi ngobumnene udonse amadolo esifubeni.

ukuthuthuka Lapho usungaqedela amasethi ama-3 wesinyathelo ngasinye, yenza konke ukuzivocavoca okungu-6 ngokulandelana okubalwe ngaphandle kokuphumula; lokhu kulingana nesekhethi engu-1. Phinda ingqikithi yamasekhethi angu-2-3.

i-aerobic Rx Ukunciphisa i-ab flab, yenza okungenani imizuzu engama-30 yokuzivocavoca kwe-cardio izinsuku ezingama-3-5 ngesonto. Ukuze uqophe kahle i-midsection yakho, khetha imisebenzi egcizelela i-abs yakho, njengokuqeqeshwa kwe-elliptical enezenzo ezimbili, ukuphotha, ukugijima, ukweqa intambo, ukukhahlela isibhakela noma ukudlala ithenisi.

Abaqalayo: ungangena kanjani kalula kulokhu kuzivocavoca

Ngaphambi kokwenza ukuzivocavoca okunesisindo kulawa makhasi, abaqalayo bazodinga ukwakha isisekelo esiqinile samandla. Zama lezi zinyathelo ezilandelayo, okufanele zithathe amasonto ayi-3-4:

isinyathelo 1: Push-ups Yenza ama-push-ups angu-10-15 endaweni eguquliwe (emadolweni) noma egcwele (ukulinganisa ezinzwaneni zakho) isikhundla sokusunduza. Njengoba wehlisa, sebenzisa i-abs yakho ukuze ugcine i-torso eqondile futhi ugweme "ukugobhoza kwesisu." Zijwayeze uze wenze ama-reps ayi-15 usebenzisa ifomu elifanele.

isinyathelo 2: Ipulangwe pose Ngena endaweni yokushintshela eguquliwe, izingalo nezintende zihlala phansi, izindololwane zihambisana namahlombe, bese welula imilenze ngemuva kwakho, ulinganisa izinzwane, i-abs idonsela ngaphakathi, yakha umugqa owodwa oqondile kusuka ekhanda kuye ezithendeni; kuhlose ukubamba isikhundla amasekhondi angama-30-60. Zijwayeze lokhu ukuma izinsuku ezingu-5-6 ngesonto, uze ukwazi ukukugcina imizuzwana engu-60.

isinyathelo 3: crunches Basic Lala ubheke phezulu, amadolo agobile, izinyawo cishe unyawo olu-1 ukusuka ezinqulwini. Beka izandla ngemuva kwekhanda, iminwe ingavulwanga. I-abs yenkontileka, ukuphakamisa ikhanda, intamo namahlombe njengeyunithi eyodwa ezibalweni ezi-2. Misa isikhashana, yehlisa ukubala okungu-2 bese uyaphinda. Yenza ama-crunches izinsuku ezintathu ngesonto, uqale ngamasethi ama-2 ama-reps ayi-10 lilinye futhi usebenze kancane kuze kube amasethi ama-3 we-15 reps.

isinyathelo 4: Ingabe "Uhlelo" ngokumelana okuncane noma cha. Landela ishejuli yokujima evamile kwesokunxele enokumelana okuncane kunalokho okunconywayo. (Ngokunquma ikhebula eliphakeme eliphansi kanye nokufinyezwa kwekhebula okuphezulu, sebenzisa amaphawundi angu-5-15.) Qala ngamasethi angu-2 okuphindaphinda okungu-10 lilinye, bese kancane kancane usebenze kufika kumasethi angu-3 okuphindaphinda okungu-15. Futhi, sebenzisa inketho elula: efakwe ohlwini ekugcineni kwamazwibela ngamunye. Gxila ekugcineni ifomu elihle. Lapho usukwazi ukwenza ukuhamba ngokuphelele, usukulungele ukuqala uhlelo oluphelele.

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