Ngokuqondile Ungakwenza Kanjani Ukubuyela emuva Okuphindaphindiwe Kunye Nakho Konke

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• Ungakwenza Kanjani Ukuphindisela emuva
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Uma ufuna ukubaza i-abs yakho ephansi, sekuyisikhathi sokuxuba ukuhamba kwakho okuyisisekelo. Ukuguqula ama-crunches angene engxenyeni engezansi yesisu sakho i-rectus abdominis ukuthatha amaphakethe akho amane ukuya kumaphakethe ayisithupha, kusho uMike Donavanik, C.S.C.S., umqeqeshi womuntu siqu wase-LA nomsunguli we-Sweat Factor. Futhi, baqeqesha isisu sakho esidlulayo (imisipha yakho yangaphakathi esiswini) ngaphezu kwama-crunches wendabuko. (Okuhlobene: Umhlahlandlela ophelele wemisipha yakho ye-Abs).

Kepha ukuze uvune le mivuzo, udinga ukwazi ukuthi ungaphindisela kanjani ama-crunches ngokufanele. Lokho kusho ukuthi ungavumeli izandla zakho, izingalo, noma, okubi nakakhulu, umfutho, wenze umsebenzi. Funda ukuthi ungaphindisela kanjani ama-crunches ngendlela efanele nalezi ziluleko ezilula ukulandela zokuzivocavoca nezeluleko ezivela ku-Donavanik.

Ungakwenza Kanjani Ukuphindisela emuva

A. Lala phansi endaweni yesiko lendabuko, izinyawo ziyisicaba phansi nezandla ngaphansi kwekhanda, izindololwane zibanzi.

B. Cindezela ubuyisele emuva phansi bese udonsa inkinobho yesisu ukuze uphakamise izinyawo phansi. Gobisa amadolo nge-engeli engu-90-degree, uwagcine ehlangene.

C. Usebenzisa umgogodla, donsela amadolo esifubeni ukuze ithambo lomsila likhuphuke phansi. Ngasikhathi sinye yenza ukuqhuma kwendabuko, uphakamise amahlombe phansi futhi usebenzise i-abs, hhayi izandla, ukuphakamisa ikhanda namahlombe.

D. Amahlombe kancane, okhalweni, nemilenze kancane ukubuyela endaweni yokuqala. Yima lapho izinyawo zingaphezulu nje kwephansi.

E. Phinda ukunyakaza, uqiniseke ukuthi awusebenzisi umfutho ukunika amandla ukuphinda okulandelayo. Gxila ekugcineni i-abs ibambekile nezandla zikhululekile ukugwema ukudonsa intamo.

Ukuguqula:

• Ungaphakamisi amahlombe nezinqulu phezulu lapho uhamba.
• Izinyawo ezingezansi kuze kufike phansi ekugcineni kwe-rep ngayinye.

Ukwenza kube nzima kakhulu:

• Qondisa imilenze ngenhla nje kwesitezi ekugcineni kwerep ngayinye.
• Yenza ukuqhuma okuphindayo ngamahlombe aphakanyisiwe nemilenze iqonde sonke isikhathi.

Okulandelayo: Lezi yi-Ultimate Abs Workout Moves, Ngokusho kwabaqeqeshi

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