Amathiphu ashubile okwenza i-Toning yakho i-Abs phakathi nanoma yikuphi ukusebenza

-Delile

• Ngenkathi uphakamisa
• Ekuphotheni
• Uma ugijima
• Ekilasini lekamu ebhuthini
• Buyekeza kwe-

Abesifazane abenze imizuzu engama-55 ye-yoga kathathu ngesonto amasonto ayisishiyagalombili bakhuphule kakhulu amandla abo uma kuqhathaniswa nabesifazane abenze eminye imizuzu engu-55 yokuzivocavoca, abacwaningi base-University of Wisconsin-La Crosse bathola. Ekupheleni kwesifundo, ama-yogi akwazi ukwenza ama-curl-up angama-14 ngaphezulu kunabanye ababambiqhaza. Ukubamba ukuma kudinga ukubandakanyeka okuyinhloko, usuku lwababhali bokufunda.

Ukuze ukwandise ukukrola okukhulu, zama ukwenza i- uddiyana bandha, okubandakanya ukudonsa isisu sakho ngobumnene emgogodleni wakho ekugcineni komoya ngamunye. "Lokhu kwenza kusebenze futhi kuqinise i-abdominis eguquguqukayo [umsipha wakho we-ab ojulile]," kusho u-Loren Bassett, umqeqeshi we-yoga we-Equinox e-Dallas. "Bamba uphefumula ujjayi emihlanu noma eyishumi, lapho umuntu ehogela futhi akhiphe khona okweqile kubalwa kahlanu," kusho uBassett. "Uzokwakha amandla ngenxa yokuthi i-abs yakho kufanele isebenze ukukugcina usesimweni esifanele." (Okulandelayo, i-Best Yoga Isondela ku-Flat Abs)

Uma wenza isigaba esisheshayo, gxila kufomu lakho. "Lapho ugeleza ezindaweni ngokushesha, ukuthambekela okuvamile ukugoba umhlane wakho," kusho uHeidi Kristoffer, umdali we-CrossFlowX, ikilasi le-yoga eNew York City. "Gxila ekugcineni umgogodla wakho uqondile-cabanga ngokwandisa umsila wakho nokudonsa izimbambo zakho zangaphambili-ukugcina i-abs yakho ihileleke."

Futhi, gcizelela amapulangwe. Bakhomba i-rectus (imisipha yebhodi yokuwasha) kanye ne-abdominis eguqukayo, kanye ne-erector spinae, isethi yemisipha yangemuva eyingxenye yomgogodla wakho, kusho uBassett. Amapulangwe eseceleni angahle abe ngcono kakhulu, ngoba ayishaya yonke leyo misipha kanye nama-oblique. "Uma ukuplank, kufanele ubandakanye i-abs yakho ukuvimbela umqolo wakho ekugoqeni noma ekushoniseni," kusho uBassett. Ucwaningo ku Ijenali Yokucwaninga Amandla Nezimo ithole ukuthi ukuhlukahluka kwepulangwe (lapho izinyawo zibanzi nengalo eyodwa ifinyelela phambili) kuhilela i-rectus abdominis ne-oblique ngamaphesenti angu-27 ngaphezu kokuzivocavoca kwe-flexion (njengama-sit-ups) noma ukuzivocavoca kwe-extension ab (okufana nokunwetshwa komlenze owodwa). (Ngeza lezi zibonakaliso ze-yoga ekugelezeni kwakho ukuthola izinzuzo ezengeziwe zokushisa.)

Nazi ezinye izindlela zokusebenzisa umnyombo wakho phakathi nakho konke ukujima:

Ngenkathi uphakamisa

Yenza i-biceps curl enesisindo esingamakhilogremu amathathu. Uzwa noma yini kumongo wakho? Angizange ngicabange kanjalo. I-Curl enye into esindayo, njengama-10-pounders, futhi i-abs yakho izokwenza isivumelwano sokuzinza umzimba wakho njengoba uphendula. Isifundo: Izisindo ezisindayo zingaholela esiswini esicaba, kusho uCourtney Paul, ongumqeqeshi eYG Studios eNew York City. Ngaphandle kokuphakamisa isisindo, ungakwazi ukukhulisa i-ab sculpting kukho konke ukuzilolonga kwakho kokuqina ngokwenza izinguquko ezimbalwa ezicashile. (Awunasiqiniseko ngokuphakamisa okusindayo? Lezi ezinye izizathu zokuphakamisa isisindo zizokukholisa.)

Okokuqala, lapho ukwenza umzimba ongaphezulu uhamba njengama-biceps curls, izandiso ze-triceps, nemishini yokucindezela, gcina izimbambo zakho "zivaliwe." (Uma izimbambo "zivulekile," ziya phambili futhi i-abs yakho icisha, ngakho gcina umgogodla wakho ubude futhi ungathathi hlangothi futhi i-abs yakho ihlanganyele ngokugcwele.)

"Lokhu kuzoqinisekisa ukuthi i-rectus abdominis yakho iqinile futhi inenkontileka kulo lonke lolu hambo," kusho uMichele Olson, Ph.D., onguprofesa wezokuvocavoca umzimba e-Auburn University eMontgomery.

Ngokunyakazisa umzimba ophansi, okuhlanganisa ukusquats namaphaphu, gxila ekudonseleni imisipha yakho yaphansi ye-pelvic nge-rep ngayinye (yenza sengathi kufanele uchame futhi udinga ukuyibamba). Lokhu kuzobandakanya isisu esinzima sokukhomba esiswini. Ukuze uthole isenzo esithe xaxa ngenkathi wenza izivivinyo zomhlane wakho, njengemigqa nezimpukane ezihlehlayo, yima cishe amayintshi angu-10 ukusuka odongeni futhi uncike phambili kuze kube yilapho isiphongo sakho silithinta nje. Yenza abameli bakho kulesi sikhundla. "Kuzophoqa ukuthi i-abs yakho idubule ngokwezibalo ngenkathi wenza izinyathelo," kusho u-Olson.

Futhi ungahle uthande ukungeza kokuzivocavoca komlenze owodwa. Ukulinganisa kungasebenza ngokungaqondile i-abs ngokuyivula ukuze kusize ukuzinzisa umzimba wakho. Isibonelo, abafileyo abanomlenze owodwa baphakamisa imililo yakho ukukugcina ulinganisile njengoba ubambelela okhalweni lwakho futhi welula umlenze owodwa ngemuva kwakho ngenkathi wehlisa isisindo phansi phansi ngesinye isandla.

Noma yini oyenzayo, ungadeleli. U-Omri Rachmut, umqeqeshi weBarry's Bootcamp eNew York City, ugcizelela ukuma okuhle phakathi nakho konke ukuphakamisa. "Ukugcina ikhanda, amahlombe, nezinqulu zakho zihambisana kuvumela imisipha yakho eyinhloko ukuthi isebenze ngokuphumelelayo ngenkathi uqeqesha," usho kanje.

Ekuphotheni

Thatha ikilasi lika-Laurie Cole le-SoulCycle e-New York City futhi uzotshelwa ukuthi ubambe ipulangwe lomzuzu owodwa ngaphambi kokuthi ugibele. Lokhu kuvusa i-abs yakho futhi kukukhomba ukuthi uyigcine iqinile, kusho yena. Ngaphandle kwalokho, bangahamba ngobuvila ekilasini, ngenkathi isitho sakho nemilenze yakho kwenza lo msebenzi.

Uma usesihlalweni futhi ugibele ngamandla amaphakathi, imisipha yakho ye-ab iqhubeka ngokuhlanganyela emazingeni aphansi kakhulu (cishe amaphesenti angu-8 wokufinyela ngokuzithandela kwemisipha, ukuba kube ngqo), ngokusho kocwaningo olwenziwe Ijenali ye-Applied Biomechanics. Ngakho-ke ukuze uthole ukusha kwesisu ngesikhathi sekilasi, dweba esiswini sakho ezimbanjeni ngenkathi ucindezela imisipha ngokuqondile ngezansi naseduze nenkinobho yesisu, okugcina i-abs yakho ibambekile, kusho uMonique Berarducci, umqeqeshi weSoulCycle eGreenwich, Connecticut. Ngemuva kwalokho qala amandla akho futhi uthole okulingana nokuhamba ngebhayisikili kokuhlala: Ukuzibandakanya kuka-Ab kuphakama kakhulu ngesikhathi sokugijima (amaphesenti ayi-17 kuye kwangama-30) nalapho uphuma esihlalweni (amaphesenti ayi-17 kuye kwangama-22), isifundo esifanayo sathola.

"Kufanele ugcine i-abs yakho iguquguquka ukuze uhlale ulinganisela futhi ulawula," kusho uBerarducci. Uma usuphumile ehhokweni, yelula izingalo zakho phambi kwakho (gcina ukugoba okuthambile ezindololwaneni zakho, futhi uvumele izandla zakho ziphumule kancane ekugcineni kwesibambo) bese ubuyisela izinqe zakho phezu kwesihlalo. Lokhu kudala ibanga eliningi phakathi kwesifuba sakho kanye nezinqulu, okunikeza i-abs yakho indawo eyengeziwe yokusebenza. Futhi, susa ukubhampa ngokweqile lapho uphuma ngaphandle kwesihlalo, futhi i-nix iya ohlangothini ngapha nangapha lapho uhlezi. Lokhu kuphoqa i-midsection yakho ukuthi isebenze nemilenze yakho, okhalweni, kanye nama-glutes, kusho uBerarducci. (Bhanqa ukuphotha nge-yoga futhi uzothola izinzuzo ezinhle zokuqeqesha abanye.)

Uma ugijima

Shintsha inqubo yakho ukufaka amaseshini e-hill ne-sprint futhi uzoqinisa i-abs yakho kanye ne-butt yakho nemilenze. "Uma ugijima ngokushesha noma ukhuphuka amagquma, izingalo zakho kufanele zihambe ngokushesha ukuze zikusize, futhi lokhu kudinga ukuthi i-abs yakho isebenze kanzima," kusho u-Jason Karp, Ph.D., umnikazi we-Run-Fit e-San Diego kanye umbhali we Umgijimi Wangaphakathi. (Zama lokhu kuzivivinya okwakha amagquma okusheshayo ukuze uzibonele.)

Ngamandla wokumpompa izingalo, ab-firming, goba izingalo zakho ngama-degree angama-90 (kunzima ukuwapompa ukuze kuzuze wena engxenyeni enkulu). Gcina izindololwane ziqinile ezinhlangothini zakho futhi uvule izingalo zangaphambili njenge-engeli ekhanyayo ebheke phakathi kwakho nezandla ezilengiswe ngokukhululeka. "Nethezeka izingalo nezandla zakho ukuze kungabikho ukungezwani emzimbeni wakho ongaphezulu, okusiza izingalo zakho zimpompe ngokushesha nangcono," kusho uKarp.

Ekilasini lekamu ebhuthini

Ama-plyometrics-burpees aqhumayo, ama-jacks agxumayo, ukugxuma kwebhokisi-bobabili bangababazi ababi kakhulu kanye nama-crusher crushers. Lapho abacwaningi basePortugal bebeka abadlali bebhola lesandla ohlelweni lokuqina lwamasonto ayi-12 futhi bengeza ama-plyos emasontweni ayisikhombisa edlule, izifundo zanciphisa amafutha esiswini ngamaphesenti ayi-12. "Ukuqhuma kuqhuma konke okudingayo ukuze uzinze futhi / noma kukuqhubekise, okuholela ekubandakanyeni okukhulu," kusho uLaurel Blackburn, umnikazi weBootCamp Fitness and Training eTallahassee, eFlorida, oncoma ama-squat thrusts (burpees minus push-ups) , abagibeli bezintaba, nabagxumagxuma.

Ukuphonsa, ukujikijela, noma ukushaya ibhola elinesisindo nakho kuhamba kahle kwe-abs eqinile. U-Diane Vives, ongumnikazi we-Fit4Austin/Vives Training Systems e-Austin, eTexas, uthi ukuzilolonga okufana nokuphoswa kwebhola elingaphezulu kanye nephaphu elinebhola elizungezayo lisebenza umgogodla ongu-360 degrees ngezindlela ezimbili ezihlukene: “Baqinisa i-pelvis nomzimba ongezansi ukuze ugcine. uxhasile ngenkathi uphonsa ibhola, futhi zikusiza ukusheshisa njengoba uphonsa futhi wehla njengoba ubamba. "

Futhi uma wenza noma yikuphi kwalokhu kuvivinya endaweni engalingani, njengebhola le-Bosu noma isihlabathi, uzokhuphula amandla akho okuqinisa, kusho uRachmut, ngoba kufanele uqinise ingqikithi yakho ukuze ungasuli.

Buyekeza kwe-