Izindlela Ezinhlanu Zamahhala Zokujima

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• Ufuna i-abs flat kanye Umumo ikunikeza izimfihlo ezinhlanu zokuphumelela kwe-flat ab:
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Ufuna i-abs flat kanye Umumo ikunikeza izimfihlo ezinhlanu zokuphumelela kwe-flat ab:

Ithiphu lamahhala lokuzivocavoca ab # # Hlala uphethe. Ungasebenzisi umfutho (ngokwesibonelo, unyakazisa umzimba wakho ophezulu emuva naphambili) esikhundleni se-abs yakho ukwenza umsebenzi. Gcina imisipha yakho ephakathi inesivumelwano kulo lonke uhla lokunyakaza. Bavumele bakudonse amahlombe kanye/noma izinqulu phansi.

Ithiphu lamahhala lokuzivocavoca ab # #: Yazi ukuthi ungakwenza nini kube lula. I-rectus abdominis yakho, umsipha omkhulu we-ab, iphendula kangcono ekuqeqesheni okunamandla (ukwenza izivivinyo ezinzima, hhayi ukuphindaphinda okungaphezulu). Kodwa uma uwushaya ngamandla zonke izinsuku, umsipha uzokhathala futhi ngeke uyibone imiphumela. Sebenza i-abs yakho kabili noma kathathu ngesonto ezinsukwini ezingalandelani.

Ithiphu lokuzivocavoca lamahhala # 3: Faka ibhayisikili esimisweni sakho se-ab. Ngokocwaningo olwenziwa yi-American Council on Exercise, ibhayisikili (elilele libheke phezulu, lilethe indololwane yesokudla nendololwane yesokunxele, bese lishintsha izinhlangothi) liwukuzivocavoca okungcono kakhulu kokuqinisa ukhalo ngoba lisebenzisa yonke imisipha ku-abs yakho.

Ithiphu lamahhala lokuzivocavoca ab # # Ngena ebholeni. Uncamela ama-crunches ajwayelekile? Ukuzenza ngebhola lokuzinza kusebenza kangcono kunokuzenzela phansi ngoba i-abs yakho (nengqikithi yakho) kuzodingeka isebenze kanzima ukuzinzisa isikhundla sakho futhi ukwazi ukuhamba uhla olukhulu lokunyakaza.

Ithiphu lokuzivocavoca lamahhala # 5: Fire 'em up. Ukubandakanya imisipha ejulile ye-abs yakho noma ikuphi ukuzivocavoca umzimba-noma ukuhlala nje edeskini lakho usuku lonke-zama lokhu: Faka, bese uphefumula bese udonsa inkinobho yakho yesisu ubheke emgogodleni wakho, ngaphandle kokuzingela amahlombe akho phambili-musa ukumunca isisu.

Umumo ikunikeza ngazo zonke izindlela zokujima - okuhlanganisa nezinhlelo zokujima - ozifunayo futhi ozidingayo ngomzimba obulalayo!

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