I-abs enkulu iqinisekisiwe

-Delile

• Buyekeza kwe-

Kungenzeka ukuthi uke wabona ibhola lokuzivocavoca lihlezi ekhoneni lokuzivocavoca kwakho (noma mhlawumbe unayo ekhaya) futhi wacabanga: Yini okufanele ngiyenze ngale nto? Phela azikho izibambo zokuphusha noma izinsimbi zokuzibamba noma izigwegwe zokudonsa. Akubonakali ngokushesha ukuthi ubheka imfihlo egcinwe kangcono ngokufaneleka.

Kungani izivivinyo zebhola ziphakeme kunama-crunches wendabuko kanye nokuzivocavoca emuva okwenziwa phansi? Phakathi kokunye, ibhola alizinzile; udinga ukumba ujule kuleyo misipha yomgqomo ukuze ugcine i-gizmo ingagudluki. "Uzomangala ukuthi ibhola lidinga ibhalansi engakanani nokuthi uzosebenzisa imisipha emingaki," kusho uMike Morris, umqeqeshi e-Seaside, Fla., kanye nomongameli we-Resist-A-Ball. Eziningi zalezi zivivinyo zidinga ukusetshenziswa kwezingalo zakho namahlombe kanye ne-abs yakho ne-back back.

Ibhola futhi likuvumela ukuthi ulungisele umnyakazo ufike ezingeni lakho lokufaneleka. Akukho okuningi ongakwenza ukwenza ukuqhuma phansi kube lukhuni, kepha ngokuzungeza iqolo lakho phezu kwebhola lokuzivocavoca (elibizwa nangokuthi ibhola laseSwitzerland), ungasebenza ngokuhamba okuningi kokunyakaza.

U-Morris uklame ukujima kwe-trunk okuhlukile, okuqinile okuzokukhombisa ukuthi kusebenza kanjani -- futhi kumnandi -- ibhola lokujima lingaba yimpumelelo. "Ibhola liqinisa umzimba wakho, okuyisisekelo somzimba wakho," kusho uMorris."Imilenze nezingalo zakho ziyisandiso somboko wakho. Ukuzivocavoca ngaphandle kwemisipha eqinile ye-core (ab ne-back) kufana nokuzama ukwakha indlu ngokuqala ngophahla."

Ngemisipha yomzimba enamandla, uzokwazi ukufaka i-oomph eyengeziwe ekusebenzeni kwakho kwe-cardio futhi uphakamise izinsimbi ezisindayo ejimini noma ekhaya. Ngeke uphinde ube nesithukuthezi ngama-crunches, futhi ukuma kwakho kuzothuthuka. "Ngaphandle kokulahla iphawundi, ungabukeka unciphile kakhulu ngoba isiqu sakho esiqinile sizokugcina ume mpo kunokuba uwele," kusho uMorris.

UHLELO

Kokubili i-abs nangemuva, lezi zivivinyo ziqhubekela phambili ngokuthuthuka kakhulu. Uma umusha ebholeni, ungahle uthande ukunamathela esivivinyweni sokuqala seqembu ngalinye lezicubu (izisu nezinsimbi zangemuva) uze uzizwe ukhululeke ngokwanele ukudlulela kokulandelayo. Kokuzivocavoca ngakunye, qala ngeqoqo elilodwa le-10 -15 reps futhi uthuthuke uye ku-2 bese ubeka ama-3. Lapho lokho kuba lula, phokophela ukuphinda u-15-20. Linganisa lolu hlelo ngokuqeqeshwa kwesisindo somzimba esiphezulu nesingaphansi izinsuku ezi-2 noma ezi-3 ngesonto. Futhi yenza okungenani imizuzu engama-30-45 yomsebenzi we-cardio izinsuku ezingama-3-5 ngesonto.

Kulungele Qala ngemizuzu engu-5-10 yokuzivocavoca umzimba okulula. Landela ngokunyakaza okuthile okulula njengokushintshana kwe-torso, imiqulu yamahlombe nokushintshashintsha kwemilenze ephansi, njengoba uzobe uthembele ezingalweni nasemilenzeni yakho ukuzinza.

Yehlisa umoya Qeda ngokwelula ngokwengeziwe, ugxile esifubeni sakho nasemhlane ongezansi. Bamba ukwelulwa ngakunye imizuzwana engama-30 ngaphandle kokushaya.

Thola ukuqeqeshwa!

Buyekeza kwe-