Ungakwenza Kanjani Ukuphakanyiswa Kwemilenze Ngokufanelekile ukuze Usebenze kahle kakhulu nge-Abs

-Delile

• Indlela Yokwenza I-Perfect Leg Lift
• Buyekeza kwe-

Unga crunch, ipulangwe, futhi uphakamise umlenze konke okufunayo-kepha uma ungenzi lokhu kuhamba ngokufanele (futhi ukubhanqa nendlela yokuphila enempilo), mhlawumbe ngeke ubone intuthuko noma nini maduzane. (Futhi ngerekhodi, amandla abalulekile abalulekile ngezizathu eziningi kunokuthola amaphakethe ayisithupha.)

Ukuphakanyiswa kwemilenze kungukuzivocavoca okuhle okuyisisekelo kepha okusebenzayo. Kepha kulula ukubaphazamisa. (I-Ditto enama-biceps curls.) Yingakho uJen Widerstrom (UmumoUmqondisi wokuqina komzimba kanye nomqambi we-40-Day Crush-Your-Goals Challenge) wabelana ngamaphutha ajwayelekile kakhulu wokuphakamisa umlenze nokuthi ungaphakamisa kanjani umlenze ophelele, ukuze ukwazi ukwengeza inqubo yakho ye-abs esikhundleni sokuchitha isikhathi ku ijimu. Buka idemo yakhe inguqulo elungile nengalungile kuvidiyo engenhla, bese uyizame wena kule mizuzu eyi-10 yokuzivocavoca ekhaya.

Iphutha eliyisihluthulelo ukugoqa iqolo lakho elingezansi, okuvumela imisipha yakho yehle futhi ifake ingcindezi eyengeziwe kuma-hip flexors akho kanye nemisipha ye-extensor yangemuva ukulawula nokwenza ukunyakaza. Ngaphambi kokuba ujikijele imilenze yakho nxazonke, thola indawo eqinile ulele ubheke phezulu izingalo zakho ziphezulu nemilenze yeluliwe, bese ucindezela ngempela umhlane wakho ophansi ungene phansi. (Lokhu kubizwa ngokuthi ukubamba umzimba okuyize; bukela isibonakaliso sikaBob Harper lapha.) Uma usungakubamba lokho imizuzwana engu-15 umhlane wakho ucindezelwe waqina phansi, zama ukuphakamisa umlenze ngezeluleko zikaJen.

Indlela Yokwenza I-Perfect Leg Lift

Okungenziwa:

• Cindezela emuva phansi phansi. Ngenkathi wehlisa imilenze, yeka lapho uzwa umhlane wakho uphakama phansi.
• Gcina imilenze ndawonye namathanga angaphakathi ahlanganyele.
• Adonse umoya ehla, awukhiphe usendleleni ekhuphukayo.

Ungakwenzi:

• Vumela ukubuyela emuva okuphansi phansi.
• Vumela imilenze ihlukane.
• Bamba umoya.

Buyekeza kwe-