Kungani Kufanele Usebenzise Umshini Wekhebula Ngokuzivocavoca Kwe-Abs Enesisindo

-Delile

• IPaloff Press
• Isiphazamisi Esifile Sekhebuli
• I-Woodchopper
• I-Plank Knee Tuck
• Buyekeza kwe-

Uma ucabanga ngokuzivocavoca nge-abs, ama-crunches namapulangwe kungenzeka afike engqondweni. Lokhu kuhamba-nakho konke ukwahluka-kukwesabekayo ekwakheni umnyombo oqinile. Kepha uma uzenza wedwa, ungahle ungayiboni imiphumela oyifunayo ngokwamandla ayisisekelo nencazelo ye-abs. (Futhi khumbula: Ama-Abs awenziwa nje ejimini.)

"Kunombono oyiphutha wokuthi asidingi noma akufanele sisebenzise isisindo uma kukhulunywa ngokuzivocavoca ab," kusho uJessica Glazer, umqeqeshi oqeqeshiwe eNew York City. "Uma sifuna ukukhulisa amandla ethu wonke futhi sidubule i-abs ebonakalayo, khona-ke, yebo, sidinga ukusebenzisa isisindo." Lokho kungenxa yokuthi imisipha yesisu iyafana nanoma imuphi omunye umsipha emzimbeni ukuze kukhulise isisindo namandla, kudingeka ukuthi zigcwale isisindo kanye / noma ukumelana. (Okuhlobene: Kungani Kunzima Kangaka Ukuqopha I-Six-Pack?)

Yebo, ukwenza izivivinyo ezinesisindo kukodwa ngeke kukutholele i-abs yamaphupho akho. "Iningi 'lokuthola i-abs' livela ekuhlanganiseni kokudla okunomsoco, amaphesenti aphansi amafutha omzimba, nokwanda kwesisindo somzimba ngenxa yokuqeqeshwa kwamandla," kusho uGlazer. Futhi, izakhi zofuzo. Ngamafuphi, akukaze kube lula njengokumane nje ubambe indlela yakho ukuze uye, kusho yena. Futhi ngenkathi ama-crunches angenasisindo, amapulangwe, amabhayisikili, nokuningi ngokuphelele banezinzuzo zabo ezihlukile, ukungeza izivivinyo ze-abs ezinesisindo kungenza umehluko uma usuvele unokudla okunomsoco nezinye izici.

Kunezindlela eziningi zokwengeza ukumelana nokuzivocavoca kwe-abs, kepha umshini wekhebula-isisetshenziswa esivele kakhulu ngenxa yemfashini ngenxa yokwanda kokuqina kokusebenza, singesinye sezinto ezingcono kakhulu (futhi ezingasetshenziswanga kakhulu) zamathuluzi laphaya. (Ingomunye wemishini yokuzivocavoca eyisikhombisa efanele isikhathi sakho.) Kulula kakhulu: Kunombhoshongo ogcina isitaki esilungisekayo sezisindo, iphoyinti lehange elehla liye phezulu, kanye nentambo oyidonsayo. Futhi ungasicisha isibambo osidonsa ngokuya ngokuvivinya umzimba okwenzayo.

"Umshini wekhebula unikela ngama-engeli ahlukahlukene, okunamathiselwe, nokuhlukahluka," kuchaza uGlazer. Ngokulungisa isisindo, ukuma kwekhebula, nokunamathiselwe, kukhona ukukhetha okungapheli okungapheli. Nazi ezine ongazama uma ufuna ukunonga ukusebenzisa kwakho okubalulekile.

Isebenza kanjani: Ukuzivocavoca kungenziwa njengesifunda (yenza imizuliswano emithathu) noma ngaphezu kwendlela yakho ejwayelekile yokuqeqesha amandla (zama amasethi amathathu kuya kwamane).

Uma kukhulunywa ngokukhetha izinsimbi, gcina kukhanya. "Akukho kulokhu kuvivinya umzimba okudinga isisindo esinzima kakhulu," kusho uGlazer. "Empeleni, isisindo esilula sihamba phambili." Ngaleyo ndlela, ungagxila endaweni ozama ukuyikhomba bese uhamba ngokulawula. "Ukuxhumana kwengqondo nomzimba kukhulu lapha!"

Uzodinga: Umshini wekhebula, phatha okunamathiselwe, okunamathiselwe ngentambo (kuyakhetheka), okunamathiselwe kweqakala (kuyakhetheka)

IPaloff Press

Lokhu kuvivinya umzimba kudinga ukuthi ugcine wonke umgogodla wakho ubambekile njengoba umelana nesifiso sokuzungeza ohlangothini olulodwa noma kwenye.

A. Usebenzisa okunamathiselwe kwesibambo, beka ikhebula ekuphakameni kwehlombe. Yima ngekhebula kwesokudla somzimba bese usuka kude nombhoshongo ukuze kube khona ukumelana nekhebula (cishe ubude bezingalo). Songa izandla zombili uzungeze okunamathiselwe bese ume ngezinyawo phakathi kwe-hip-wide ngaphandle namadolo agobile. Letha isibambo ngqo phambi kwenkaba yesifuba, buyisela amahlombe emuva, bese ubamba umgogodla ukuze uqale.

B. Ngokulawula, khipha umoya bese ucindezela ikhebuli kude nesifuba kuze kube yilapho izingalo sezelulwe ngokuphelele.Bamba lesi simo imizuzwana embalwa, wenze isiqiniseko sokuthi ugcine umgogodla wakho uqinile, izingalo ziqinile, namahlombe ekhululekile, okuvumela ukunyakaza okuncane.

C. Buyisela ikhebula esifubeni ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ayi-8 kuya kwayi-12; phinda ngaphesheya.

Isiphazamisi Esifile Sekhebuli

Lokhu kusebenza kuphumelela kakhulu ekusebenzeni i-rectus isisu (aka imisipha yakho "yamaphakethe ayisithupha"). Konke kumayelana nokulawula, ngakho-ke hamba kancane, uhlale uzinzile, futhi ugxile ekuxhumaneni komzimba nomqondo.

A. Sebenzisa ibha eqondile, intambo, noma okunamathiselwe kwesibambo okulula kulo msebenzi. Setha iphuzu okusetshenzwa kulengwa kulo kuze kufike ekuphakameni okuzoba ubude bezingalo phansi. Bhekani kude nombhoshongo bese uyahamba, ngakho-ke kukhona ukumelana nekhebula.

B. Lala ubheke phansi ikhanda likhululekile phansi. Bandakanya i-core ukuze umhlane uhlale endaweni engathathi hlangothi ngokumelene naphansi. Phakamisa yomibili imilenze ufike ku-90-degree angle, bese ucabanga ngokudonsa izimbambo ungene phansi ukuze ugcine wonke umnyombo usebenza. Yelula izingalo usilingi, embondele phezu kwamahlombe. Uma usunethezekile, bamba okunamathiselwe kwekhebula bese ukubamba ngaphezulu kwesifuba, ugcine izingalo ziqonde, emuva zingathathi hlangothi, intamo ikhululekile, ukuzibandakanya okuyisisekelo, nemilenze ngama-degree angama-90 ukuqala.

C. Yelula kancane umlenze owodwa ubheke phansi, ucindezele isithende, kodwa ungasivumeli ukuthi sithinte phansi. Gcina umzimba wonke unganyakazi. Kancane kancane nangokulawula, buyisela lowo mlenze kuma-degree angama-90 bese uphinda ngakolunye uhlangothi.

Yenza ama-5 kuya ku-10 ama-reps ngomlenze ngamunye.

I-Woodchopper

Lokhu kuvivinya kuhlose izibopho zakho kepha kubuye kuthathe wonke umnyombo wakho.

A. Qala ngesibambo sekhebula noma okunamathiselwe ngentambo okulenga phezulu embhoshongweni. Yima ubheke ohlangothini bese ubamba isibambo noma intambo ngezandla zombili. Shiya ubude bezingalo kude nomshini bese ugcina izingalo zoluliwe futhi ziqonde ngqo ukuqala.

B. Izinyawo zihlukene ngobubanzi bamahlombe kanye nokugoba okuthambile emadolweni, qala ukudonsa ikhebula liye phansi emzimbeni (njengebhande lesihlalo) kuyilapho ubamba imisipha ewumongo. Gcina emuva nezingalo ziqonde ngenkathi ujikeleza onyaweni lwangaphakathi ukuthola uhla oluphelele lokunyakaza.

C. Gcina ukuma okuqinile, izingalo eziqondile, nomgogodla wokuzibandakanya, ngenkathi ubuyela kancane endaweni yokuqala.

Yenza izikhathi ezingu-8 kuya kwezingu-12; phinda ngakolunye uhlangothi.

I-Plank Knee Tuck

Cabanga ngalokhu ukwahluka kwepulangwe okukhokhiswa kakhulu.

A. Yehlisa iphoyinti lokunamathisela intambo endaweni ephansi kakhulu futhi usebenzise okunamathiselwe kweqakala uma kukhona. Uma kungenjalo, sebenzisa isibambo esijwayelekile bese ushibilika unyawo olulodwa kubhande lwesibambo.

B. Ebheke kude nombhoshongo, xhuma unyawo lwesokunene entanjeni. Suka embhoshongweni ukuze unikeze ukumelana nekhebula futhi wehlele endaweni ephakeme noma ephansi yepulangwe elinezinyawo ububanzi. Hlanganisa amahlombe ngqo phezu kwezindololwane (noma ngaphezulu kwesihlokwana sepulangwe eliphakeme), dweba umgogodla oqinile, cindezela ama-glutes ndawonye, ​​faka ama-quads akho, futhi ubheke phansi phansi ukuze intamo ihlale ingathathi hlangothi.

C. Umgogodla we-brace bese ushayela idolo langakwesokudla (unyawo ngentambo yezintambo) ulubhekise esifubeni ngaphandle kokuzungeza emuva, ukuphakamisa izinkalo, noma ukujikisa emuva naphambili. Misa isikhashana phezulu endaweni, ugxile ekuqhekekeni kwesisu okugcwele.

D. Kancane kancane buyela endaweni yokuqala. Ungavumeli ama-hips ukuthi ashone phansi.

Yenza ama-reps ayi-8 kuya kwayi-12; phinda ngakolunye uhlangothi.

Buyekeza kwe-