I-One Body Zone Okufanele Uyeke Ukuziba

-Delile

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I-six-pack ingase ibonakale iqinile, kodwa ukubukeka kungakhohlisa. Uma ugxila kuphela emisipheni ongayibona esibukweni, njenge-rectus abdominus kanye nama-oblique, ungahle uzilungiselele ukuma kabi nobuhlungu beqolo. Ukuze uthole umgogodla oqinile, osebenzayo, futhi okhangayo, udinga futhi ukufaka izivivinyo eziqinisa imisipha ejulile, njenge-abdominis ephambene, noma imisipha yangemuva, njengeqembu le-erector spinae kanye ne-latissimus dorsi.

Yeka ukungazinaki lezi zingxenye ezibalulekile zomgogodla wakho ngendlela elinganiselayo namuhla. Ukuze ugcine umuzwa wakho ophansi unjengokubukeka kwe-abs yakho, engeza ekuzilolongeni okugxile ekuzinzeni nasekunyakazeni.

Ngaphandle kwepulangwe, yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-10 kuya kwangu-22 kokuzivocavoca ngakunye.

Inja yenyoni: Lesi senzo sisebenza njengendlela enhle yokwenza ngobumnene ingqikithi ihileleke kwezinye izivivinyo. Thola indawo yokune kumata. Nweba ingalo yesokudla phambili, ufinyelele iminwe phambi kwakho njengoba unweba umlenze wesokunxele, ufike esithendeni ngemuva kwakho. Njengoba unyakaza, dweba inkinobho yesisu njengoba uzama ukuyidonsela emgogodleni (lokhu kusiza ukubandakanya isisu esinqamulelayo, ibhande lemisipha elijulile elizungeza umaphakathi wakho ophakathi). Buyela endaweni yokuqala bese uphinda ngengalo yesokunxele nomlenze wesokudla. Qhubeka, uyashintshana.

Ukukhishwa kwebhola lokuqina: Guqa kumata anebhola elizinzile phambi kwakho eduze kwakho ngangokunokwenzeka. Beka izandla endaweni yokuthandaza ebholeni, eduze nomzimba. Khipha ibhola phambi kwakho ngenkathi ugcina izinkalo zikhiyiwe endaweni ukuze umzimba wakhe umugqa oqondile kusuka emadolweni kuye ehlombe. Yima lapho ibhola lingaphansi kwezingalo, bese uguqula ukunyakaza ngaphandle kokugoba okhalweni. Awugcini nje ngokusebenza ngokuzinzisa isisu sakho esiphambene, kodwa futhi ubandakanya i-latissimus dorsi yakho.

Superman: Lala ubheke phansi ngezingalo ezeluliwe ziqonde ngenhla kwekhanda. Cindezela ama-glutes (okubuye abambe iqhaza empilweni ephansi emuva) kanye nomhlane ophansi ukuze uphakamise amadolo nesifuba ku-mat, njengo-Superman ephuma. Buyela endaweni yokuqala ngokulawula.

Ipulangwe: Khetha inguqulo yakho ngokusekelwe kuleveli yakho yokufaneleka. Ngithanda uhlobo lwengalo uqobo, ngibambe iminithi elingu-1.

Isisuli somoya: Lokhu kuvivinya kusebenza izibopho zakho, kepha futhi kuyasiza ngokuhamba nokuguquguquka emhlane wakho ophansi. Lala ubheke phezulu izinyawo zisuka phansi namadolo phezu kwezinqulu, ugobe nge-engeli engu-90-degree. Beka izingalo zibheke eceleni ekuphakameni kwamahlombe, izintende zibheke phansi. Zungezisa amadolo ohlangothini lwesokunxele, ugcine ihlombe lakwesokudla liphiniwe phansi. (Iya kuphela lapho ungakwazi khona ngaphandle kokuvela kwehlombe langakwesokudla.) Buyela endaweni yokuqala bese uphinda endaweni efanele, ugcine ihlombe langakwesobunxele phansi. Qhubeka, izinhlangothi eziguqukayo.

Ungavumeli i-midsection yakho ibe ngeyombukiso kuphela. Iba namandla okusekela ngenkathi ungazwa ubuhlungu!

Manje, faka amafutha ngePumpkin Spice Protein Balls.

Ngu-Pamela Hernandez, umqeqeshi womuntu siqu oqinisekisiwe kanye nomqeqeshi wezempilo we-DietsInReview.com

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