I-4 Obliques Exercises ukuze Ushise I-Core Yakho Ngempela

-Delile

• I-Side Plank Oblique Crunch
• Ukuzivocavoca kweBhendi yokuThuthukisa umzimba
• Isisindo Double Crunch
• Ulenga Knee Phakamisa
• Buyekeza kwe-

Ukugxila kwimisipha ye-rectus abdominis (lokho abantu abaningi abakucabangayo uma becabanga ukuthi "abs") kungakutholela i-sexy six-pack, kepha kunezinye izingxenye ezibaluleke ngokulinganayo zomongo wakho ezifanele ukujuluka kwakho. Hlangana: izibopho zakho.

Ama-obliques akho-imisipha ephahle i-abs yakho futhi, uma ungu-J.Lo, iyisesekeli semfashini yezingubo zakho ezisikiwe ezingcono kakhulu - inesibopho sokuphungula ukhalo lwakho nokuqinisa umongo wakho ukuze uzinze. (Lokhu kuyiqiniso ikakhulukazi ngesikhathi sokuzivocavoca ukujikeleza nokunyakaza kwansuku zonke nemisebenzi.)

Njengoba nje ngalelo phakethe eliyisithupha elifiselekayo, kunezinye izivivinyo eziningi kakhulu zokusebenzisa izibopho zakho kune-oldie-but-goodie crunch crunch. Olunye ucwaningo luthole ukuthi ukushintshashintsha kwepulangwe ngezinyawo ububanzi nengalo eyodwa eya phambili kuhlanganyele zombili izingxenyeni ezingaphambili nezingxenyeni eziyisisekelo ezingamaphesenti angama-27 kunama-sit-ups, njengoba sibike ku-Sneaky Tips for Toning Your Abs during Any Workout. Futhi ungachithi ukunyakaza kwakho kokuya phansi komzimba ngosuku "lwezingalo ne-abs". Ukuzivocavoca umzimba okungabhekiswa kuma-glutes namathanga akho ngokuvamile kudinga umzamo omkhulu futhi, futhi kusebenza njengama-sneaky ABS exercises-think plyo lunges and single-leg deadlifts.

Ingabe ubheke ama-oblique akho noma ufuna nje ukuzivocavoca kwe-oblique okujulile ukuze ungeze esimisweni sakho esijwayelekile? Zama lezi zinyathelo ezine ze-oblique ezivela kumqeqeshi we-celeb uDavid Kirsch, osebenza noJ. Bazoshisa izinhlangothi zakho futhi baqinise i-midsection yakho, izibalo. (Ufuna ukushiswa kwe-oblique okwengeziwe? Zama lezi ezinye izivivinyo eziyi-10 ezitshekile ezivela kubaqeqeshi abaphezulu.)

I-Side Plank Oblique Crunch

A. Qala endaweni yepulangwe eseceleni, uphumule engalweni yangakwesokudla, nengalo yesobunxele ngemuva kwekhanda.

B. Letha indololwane yangakwesobunxele ngasesiswini, bese ubuyela endaweni yokuqala. Phinda ngakolunye uhlangothi.

Ukuzivocavoca kweBhendi yokuThuthukisa umzimba

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Bamba ibhendi lokuzivocavoca elizungezwe i-rack noma isigxobo ngezandla zombili ngokuphakama kwesifuba.

B. Zungezisa isifuba bese udonsa ibhande ngokuvundlile emzimbeni. Buyela endaweni yokuqala. Phinda ngakolunye uhlangothi.

Isisindo Double Crunch

A. Lala ngomhlane unebhola lomuthi phakathi kwamadolo agobile, umgogodla uhileleke, nezingalo ezinwetshiwe ubambe i-dumbbell.

B. Qoqa, uphakamise kusuka emahlombe ngenkathi ngasikhathi sinye uphakamisa imilenze. Kancane kancane, ngokulawula, yehlisa emuva phansi bese uphinda.

Ulenga Knee Phakamisa

A. Bambelela kubha yokudonsa ngezingalo ububanzi behlombe nezinyawo kude nomhlabathi.

B. Ukwenza inkontileka ku-abs nokugcina imilenze ndawonye, ​​ukuguqa ngamadolo bese uphakamisela ngasehlombe langakwesokudla. Yehlisa emuva phansi, bese ugoba amadolo phezulu ukuya ehlombe lesokunxele. Qhubeka ushintshana izinhlangothi.

Buyekeza kwe-