Ukuzivocavoca Okubili Okuwukuphela Kwakho Okudingayo Ngempela

-Delile

• Imizila enama-Core Tighteners akhelwe ngaphakathi
• Buyekeza kwe-

Ukuvivinya umzimba okubili kuhlala kubonakala njengezindinganiso zegolide zokuqinisa ingqikithi: i-crunch, eqinisa i-abs engaphezulu-i-rectus abdominis phansi phakathi nendawo nama-oblique eduze nezinhlangothi-kanye nepulanga, elisebenza ngokujulile, njenge-corset-transverse abdominis. (Zama lokhu kuhlukahluka kwepulangwe ukuze ukhanyise umongo wakho kuwo wonke ama-engeli.)

I-crunch iyasebenza kakhulu ekusebenziseni le misipha ekha phezulu ngoba imicu yayo yonke inokuma okuqondile okukuvumela ukuthi kuvumelane nokunyakaza okuqondile kokuzivocavoca, kusho uMartin Eriksson-Crommert e-brebro University eSweden. Ucwaningo lwakhe luthole ukuthi abesifazane ababeka izandla zabo ngemuva kwekhanda-esikhundleni sokuhlala esifubeni noma abafinyelela phambili bathola ukusebenza okukhulu kakhulu. Ukusheshisa ijubane lama-crunches kungaphindaphinda ukusebenza kwe-rectus, olunye ucwaningo lukhombisile. Faka i-twist ukuze uqhubeke nokubandakanya izibopho.

Manje, mayelana nalawo mapulangwe. Ukwehluka okuboniswe lapha-kanye nenselelo yokuqina komgogodla wokwelula kwemilenze ekabili-okwenza kusebenze okuphambene okuvela kumashadi, ngokuya ngocwaningo lwelebhu eyenziwe Umumo Ilungu le-Brain Trust u-Michele Olson, Ph.D., uprofesa ophezulu wezokwelapha wesayensi yezemidlalo e-Huntingdon College e-Alabama ohlole izivivinyo ze-ab iminyaka engaphezu kwengu-20. Sebenza nabo ngama-crunches akho noma yimiphi imikhuba egxile ku-ab namathiphu kule ndaba ngenhloso yakho enamandla, eqinile. (Futhi akukhona nje ukuthola iphakethe eliyisithupha; yingakho kubaluleke kakhulu ukuba nomnyombo oqinile.)

• I-Spider Plank: Qala phansi ngepulangwe, ulinganise ezandleni nasezinzwaneni. Gcina izinga lezinqulu bese ugoba idolo langakwesobunxele ngaphandle ubheke kuma-triceps angakwesobunxele [akhonjisiwe, kwesobunxele]. Buyela epulangeni, shintsha izinhlangothi, bese uphinda ukuze uqedele ukuphindaphinda oku-1. Yenza amasethi ama-2 wokuphindaphinda okungu-10 kuye kwayi-12.
• Ukwelulwa Kwemilenze Emibili: Lala ubheke phansi ngezingalo ezinhlangothini. Inhloko namahlombe asongwe phansi, bese uphakamisa izingalo ngaphezulu (ama-biceps ngezindlebe) nemilenze phezulu ku-45-degree angle ukuqala. Ukugcina umzimba ongaphezulu uphakanyisiwe kuyo yonke indawo, uletha amadolo esifubeni futhi uzungeleze izingalo, uthinte izintende zezandla ngaphandle kwamadolo [kubonisiwe, maphakathi]. Nweba imilenze bese uphakamisa izingalo phezulu uzibeke endaweni yokuqala ukuze uqedele i-rep engu-1. Yenza amasethi ama-2 ama-reps ayi-10 kuye kwali-12.
• Side Plank Twist: Qala phansi endaweni yepulangwe eseceleni, ulinganise entendeni yesobunxele nasezinhlangothini zezinyawo, unyawo lwesokudla phambi kwesobunxele; bend indololwane yesokudla bese ubeka intende ngemuva kwendlebe ukuqala [kubonisiwe, kwesokudla]. Zungezisa i-torso ukuze ulethe indololwane yesokudla ngaphakathi kwendololwane yesokunxele. Buyela endaweni yokuqala ukuqedela ukuphinda okungu-1. Yenza ama-reps ayi-12. Shintsha izinhlangothi; phinda. (Ufuna ukuqhubeka? Zama i-abs yemizuzu engu-10 yokuzivocavoca i-Tone It Up kaKarena noKatrina bafunge ngayo.)

Imizila enama-Core Tighteners akhelwe ngaphakathi

Ukujima okuthile kuphinda kabili njengamaseshini wamandla e-abs yakho. "Lapho ukhulisa amandla akho noma umthwalo wakho ngesikhathi sokunyakaza komzimba wonke, imisipha yakho ye-ab ibamba ngokwemvelo," kusho u-Olson. "Leso senzo sisebenza ngempela ku-transverse." Nansi indlela yokwenza izinto eziningi.

• Shwiba iketela. Izikaki zakho eziphambanayo ukuze uzinzise umgogodla wakho njengoba umisa ukushwiba kweketela, ikakhulukazi phakathi nomnyakazo wesandla esisodwa.
• Phakamisa ama-dumbbells amakhulu. Faka i-heft ethe xaxa kuma-squats wakho anesisindo se-reps, ama-biceps curls, yebo, uyiqamba-futhi "uma umthwalo usinda kakhulu, kuzoba nokuqiniswa okukhulu," kusho u-Olson. (Kulelo nothi, nazi izinzuzo eziyisishiyagalombili zokuqeqeshwa kwamandla.)
• Yenza ama-sprintervals. I-abs yakho izobandakanya njengoba ushaya izingalo zakho kanzima, futhi i-HIIT izosiza ukushisa amanoni amaningi we-ab kunokuba unamathele kwi-cardio engaguquki.

Buyekeza kwe-