Indlela Yokubandakanya I-Core Yakho, kanye Nokuzivocavoca kwe-Abs engu-7 Yokumaphakathi Okuqinile

-Delile

• Yini Ngempela Ingabe i-Core?
• Manje?
• Kuwufanele Umsebenzi
• Ngazi kanjani ukuthi ngikwenza kahle?
• Zama Lezi Core-Blasters!
• Buyekeza kwe-

Ingabe uke wahosha futhi wakhukhumala indlela yakho phakathi kwamakhulu okuhlala ngaphandle kokubona imiphumela noma uzizwe unamandla? Awuwedwa. Yize abafundisi nabaqeqeshi bethu bekilasi esibathandayo behlale beshaya amagama athi "yenza kusebenze umnyombo wakho," kungaziwa ukuthi imisipha yethu empeleni ukudubula, noma ngabe sisebenza kanzima kangakanani. Ngakho-ke kungani wonke umuntu ebonakala sengathi unengqondo ngokuphelele? Ukujima okubalulekile kuyisihluthulelo sokuletha i-sweat sesh-abs yakho noma ngenye indlela-kuleveli elandelayo.

Yini Ngempela Ingabe i-Core?

Kungaphezu kwamaphakethe ayisithupha ama-abs (okuyindlela, sonke esinayo). Umgogodla uqukethe izingqimba zemisipha esiswini sakho, emuva nangemuva, okuxhasa i-pelvis yakho nomgogodla. Le misipha isebenza njengeqembu ukugcina ukuma kwakho kukude futhi umqolo wakho uphephile kunoma yiziphi izingqinamba noma amandla angafuneki angadala ubuhlungu noma ukulimala phansi komgwaqo. Kafushane nje, umnyombo wakho ukhona ukusiza i-torso yakho iphenduke (cabanga ngengxenye yakho engenhla ngesikhathi sokugijima-ihamba kancane isuka ngapha nangapha), futhi umelane nokujikeleza (cabanga ngokubamba umhlaba wakho ngesikhathi sekhonsathi elihlanyayo). (Zama iFlat Belly Core Fusion Workout yethu!)

Manje?

Umnyombo wakho uyisithako semfihlo sokuzivocavoca kwakho okuhle kakhulu. Noma ngabe ushaya i-kettlebell noma ushaya i-spin class, ukufaka umnyombo kukuvumela ukuthi usebenze amanye amaqembu emisipha ngendlela ephumelelayo nephumelelayo. Uke uzame ukukhulisa isisindo ngokucindezela ehlombe bese uzithola ugoba umhlane wakho? Bheka umongo. Ngokuvala i-abs yakho bese ucindezela isinqe sakho, umgogodla wakho indlela kuvikelwe ngokwengeziwe futhi amahlombe akho akwazi ukuhamba uhla oluphephile lokunyakaza.

Ngaphandle kwejimu, i-core eqinile isiza ukungakwazi ukuwela endaweni eqondile, engabonakali kahle noma ubani. Njengoba sikhula, kuya kuba nzima ukumelana namandla adonsela phansi nemikhuba emibi yokuma komzimba eye yathuthukiswa eminyakeni edlule. Ukwakha umnyombo oqinile ngokushesha ngangokunokwenzeka kuzosiza ukulwa nokugoba nokukhulula imisipha emincane ekwenzeni umthwalo omkhulu womsebenzi ongowengqikithi. (Lezi zivivinyo zizokusondeza ekumeni okuhle.)

Kuwufanele Umsebenzi

Kungaba isilingo sokuyeka ukuzivocavoca okuyisisekelo ngemuva kwesekethe enzima. Ziphonsele inselelo ukuzwa ukusha. Ama-cores abuthakathaka akhuthaza ukuphambuka kwangemuva kwento okungasebenza njengomsingathi wokulimala okuhlukahlukene, kusuka kwi-disc herniation kuya emadolweni omgijimi. Imvamisa sigxile kakhulu ekulimaleni, sikhohlwe ukubheka onecala: umgogodla obuthakathaka. Imisipha ewumgogodla isebenza njengendlu yamandla yomzimba, ngakho-ke kubalulekile ukuqinisekisa ukuthi leyo misipha iqinile futhi iqinile.

Ngazi kanjani ukuthi ngikwenza kahle?

Ukubandakanya umnyombo wakho kuhlukile kunokumunca esiswini sakho. Zibone ngeso lengqondo uqinisa imisipha yesisu sakho njengokungathi uzokhipha uhlamvu lwemali ku-abs yakho (# imigomo). Kufanele bazizwe benezimpande futhi bevikelekile. Phequlula amahlombe akho ukuze isifuba sakho sibonakale siside futhi siziqhenye ukuze ugweme ukugoqeka. Ngokudonsa ngobumnene i-pelvis yakho futhi uqhumise imisipha yakho e-glute, kufanele uzwe ingxenye engezansi ye-abs yakho ibamba ukuze isekele umgogodla wakho ophansi.

Zama Lezi Core-Blasters!

Ikati / Inkomo: Lokhu kuhamba okunyakazayo okuthambile ngesikhumba kulungele ukuvusa i-abs yakho ngaphambi kokukhahlela umsebenzi wakho ungene egiyeni.

A. Wozani kuzo zonke izinyawo ezine izandla ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu. Lapho uhogela umoya, bheka phezulu bese ugoqa umgogodla, uphakamise ithambo lomsila bese ugoqa amahlombe kude nezindlebe (inkomo).

B. Lapho ukhipha umoya, cindezela phansi ngezandla namadolo, nomgogodla oyindilinga (ikati), ikhanda eliphumulele liye phansi. Lokho kuyi-rep engu-1. Qhubeka ushintshana kuze kufike kuma-reps ayi-10.

Ithiphu Yomqeqeshi: Qondanisa umoya wakho nokunyakaza-inhale njengoba ugoqa umhlane wakho futhi ubheke esibhakabhakeni, exhale ukuze ushise i-abs yakho njengoba uzungeza umhlane wakho, uvumela ikhanda ukuba lilenga kanzima. Ukuzwa lokhu ngaphezulu emahlombe akho? Zama ukuthambisa izindololwane ukumelana nesilingo sezingalo zakho ezenza umsebenzi.

Ibhuloho le-Hip: Lesi ngesinye sezivivinyo ezibaluleke kakhulu okufanele wonke umuntu abe nazo ohlelweni lwabo lokuzivocavoca! Kubalulekile ngoba ithimba lakho lomtshingo limaka ukuzinza komgogodla nge-abs yakho ukuze ukwazi ukuqhubekela phambili ngokuzivocavoca okuqine kakhulu, kuyadingeka ukuthi zombili izingxenye zomgogodla wakho ziqine ngokulinganayo. Zama ukusebenzisa lokhu njengokululama okusebenzayo ukuqinisa ukusebenza kahle kwemisipha ngesikhathi sokubulawa kwakho.

A. Lala ngomhlane uguqe ngamadolo izinyawo ziyisicaba. Phakamisa izinkalo phezulu phezulu ophahleni ukuze uthole ibhuloho.

B. Yehlisa izinqe zakho ukuze wehlise i-pelvis yakho ngamasentimitha amabili ukusuka phansi, ucindezela ama-glute akho. Lokho kuyi-rep engu-1. Phinda ukuphinda okungu-10.

Ithiphu Yomqeqeshi: Gcina lezo zinzwane phansi! Cindezela emakhothameni ezinyawo zakho ukuze ushise ama-hamstrings akho nama-glutes ngenkathi uphuma emhlane wakho ophansi.

I-Forearm Plank: Yenzelwe labo abanezihlakala ezivame ukulimala, ipulangwe lengalo liwumsebenzi wakudala wokuvivinya umzimba ngesizathu: Ligcizelela yonke imisipha yakho ewumgogodla ngokumelana nokuphenduka!

A. Qala endaweni yokuphusha phezulu kwezingalo. Gcina izingalo zihambisana nomzimba, zakha umugqa oqondile ukusuka emahlombe kuya emaqakaleni. Bandakanya umnyombo bese ubamba imizuzwana engamashumi amathathu.

Ithiphu Yomqeqeshi: Phindisela amahlombe akho emuva ngaphambi kokungena esikhundleni. Lokhu kuzosiza ukugcina isifuba esivulekile phakathi kwepulangwe lakho. I-Psst: Cindezela isinqe sakho! Izokwenza kube lula, iqolo eliphansi kuwo wonke umsebenzi, okuzokugcina ungafinyeleli noma ukuxuba umgogodla we-lumbar, ongaholela ekuqothulweni kwe-disc kanye nezinzwa ezicijile.

Side Ingalo Plank: Dadewethu epulangeni lakho elingaphambili, ipulangwe eseceleni ligqamisa imisipha ekusiza ukuthi ujikeleze ngokushesha nangokuphepha. Inzuzo eyengeziwe? Ukhalo olufakwe ngaphakathi luzoba olwakho kungakabiphi.

A. Lala ngecala ubeke indololwane phansi. Phakamisa izinkalo ukuze umzimba wakhe umugqa oqondile kusuka emaqakaleni kuya emahlombe. Nweba ingalo engenhla eceleni ukuze ibe yi-perpendicular phansi. Bandakanya umnyombo bese ubamba amasekhondi angama-30.

Ithiphu Yomqeqeshi: Qala ngokulula. Qala ngedolo lakho eliphansi phansi ukuze uphinde usebenzise imisipha efanele. Bona ngeso lengqondo ukuthumela inqulu yakho esibhakabhakeni. Uma uzizwa sengathi lokhu kunwebeka kakhulu kunokuzivocavoca umzimba, qondanisa imilenze yakho bese uzama ukuntweza izinyawo zakho ngonyawo lwakho oluphezulu phambi konyawo lwakho lwangaphansi. Usazamula? Beka izinyawo! Bheka ukubheka isikwele sakho phezulu nangaphansi sonke isikhathi.

Ama-Plank Jacks: Uma wenze ipulangwe lakho langaphambili lehle lafika kusayensi, lihlehle liye phezulu ngokungeza ukunyakaza okunamandla! Gxumela izinzwane zakho uye ngaphandle kwe-yoga mat bese nibuyelana ndawonye ngenkathi nilondoloze umhlane wakho omuhle, oyisicaba.

A. Qala endaweni ephelele yepulangwe ngezinyawo ndawonye bese u-abs uqinile.

B. Gxuma izinyawo ngokwehlukana ube ku-V obanzi, bese ugxuma ngokushesha uzibuyisele ndawonye (njengojeke ogxumayo). Lokho kuyi-rep engu-1. Qala ngokufaka ama-reps ayi-8 kusekethe yakho. Uma lokhu kuzwakala kulula kakhulu, khuphula inombolo uye ku-10. Cabanga ukukhuphuka ngokuphindwe kabili njalo emavikini amabili uma nje ungalondoloza ifomu eliqinile.

Ithiphu Yomqeqeshi: Gcina amahlombe akho phezu kwezandla zakho. Amahlombe angathatha ukushaya okukhulu phakathi nalokhu kuvivinya umzimba uma ungaqapheli. Ngokuzigcina zihambisana kahle, umnyombo wenza wonke umsebenzi!

Abagibeli bezintaba:Sawubona ukusha kwamafutha! Laba bafana bangezinye zezindlela ezisebenza kahle kakhulu zokwenza inhliziyo yakho ishaye futhi ifinyelele endaweni yakho yokuncibilika kwamafutha. Izindaba ezimnandi? Akuthathi isikhathi eside. Ungangena ngezikhathi ezimfushane (cishe amasekhondi angamashumi amathathu) ukukhokhisa isekethe.

A. Qala endaweni ye-push-up izingalo zakho ziqonde ngokuphelele futhi ngokuqondile ngaphansi kwamahlombe akho. Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe akho kuya emaqakaleni.

B. Cindezela i-abs yakho, phakamisa unyawo olulodwa phansi bese uphakamisa idolo lakho ngasesifubeni sakho ngenkathi ugcina umzimba wakho uqonde emgqeni oqondile ngangokunokwenzeka. Buyela endaweni yokuqala bese uphinda ukunyakaza ngomlenze wakho ohlukile. Lokho kuyi-rep engu-1. Qala ngokwenza ama-reps ayi-10 emlenzeni ngamunye. Isikhathi ukuthi lokhu kukuthatha isikhathi esingakanani. Sebenzisa lokhu njengesisekelo, bese ubona ukuthi ungakwazi yini ukwandisa inani lokuphindaphinda ngesikhathi sesikhathi esifanayo.

Ithiphu Yomqeqeshi: Gcina umgogodla omude ngokugcina izinkalo zakho zihambisana namahlombe akho. Kuvamile ukuthi izinkalo zakho ziqale ukukhahlela njengendlela yokwehlisa ingcindezi ku-abs yakho. Yilwa nentshisekelo! Ngakolunye uhlangothi, qiniseka ukuthi umgogodla wakho awuqali ukugoba kakhulu. Qala ngamasethi amafushane ukuze uqiniseke ukuthi unayo ifomu phansi ngaphambi kokuyikhahlela ngegiya eliphezulu.

Ukuhamba Kwabalimi: Um, ubani akunjalo juggle amathani amasaka, amakhompyutha, kanye nokudla nganoma yiluphi usuku? Ukuhamba Kwabalimi kuyindlela enhle yokuhlola ukuma kwakho ngaphambi kokulayisha usuku olulandelayo.

A. Bamba i-dumbbell esindayo noma ibha yokuphatha yomlimi esandleni ngasinye. Gwema ukuncika phambili okhalweni. Yima mude futhi isilevu sihambisane nomhlabathi. Gcina amahlombe akho ehlehle futhi ehle kuwo wonke umsebenzi. Gwema ukuvumela amahlombe akho azungeze phambili.

B. Yima mude futhi uhambe uye phambili amagxathu angu-10, bese ujika bese uhamba ngamagxathu angu-10 ubuyela lapho uqale khona.

Ithiphu Yomqeqeshi: Khetha isisindo esinzima kodwa esigcinekayo. Inhloso yalo msebenzi ukwethula ingcindezi efana nezidingo zakho zansuku zonke. Yima ngasodongeni ngaphambi kokuba uthole i-walkin 'ukuzwa ukuthi umgogodla wakho mude, umgogodla uboshiwe, kanti nesinqe siyadubula. Amahlombe akho kufanele abhekane nodonga, iqolo lakho elingezansi kufanele lihlehle kancane (qaphela i-hyperextending!), Futhi i-butt yakho kufanele idle udonga.

Buyekeza kwe-