Abantu bathanda imisipha emathunjini asethuthukile. I-abs iyimisipha ezungeza inkinobho yesisu futhi leyo ebangelwa ukubukeka kwesisu se-washboard. Abantu bathanda ukuzonda amanoni we-belly , nokubonisa "okungekho" okushelelekile noma okuphazamisayo ukuthi sekuphelile. Yilokho okwenzela iphakethe eliyisithupha elihle elibhobhozayo noma iqoqo elibushelelekile le-abs flat.
Kumelwe wenze lezi zinto ezimbili ukuze uthole ubumnandi obuhle obheke:
- ulahlekelwe yi-fat belly
- ukwakha lezo misipha.
Ngaphezu kwalokho, abantu abagijimi nabasemidlalo badinga amandla emathunjini kanye nemisipha ejikelezayo-nxazonke kuya emuva-ukwenza kahle emdlalweni wabo. Ngisho nokugijima kwezinzuzo zezemidlalo kusuka emisipha enamandla eqinile, ehlanganisa izibeletho.
Ukuzivocavoca Ukwakhiwa Nokuqinisa Amakhosikazi
Into yokuqala okumele ukwazi ukuthi akudingeki ukuba uhlose ukuthi ama-belly fat asebenzise umzimba wesisu. Yebo, kuyamangalisa ukucabanga ukuthi yile ndlela esebenza ngayo, kodwa uzoba ngcono ekubhekaneni nakho konke okusondeza ukulahlekelwa kwesisindo, okuzokwehlisa ngokuzenzekelayo lezo pounds kusuka ku-line. Ukuzama ukunciphisa indawo kunoma yisiphi isifunda somzimba akuyona indlela yokuhamba.
Okwesibili, akudingeki ukuba uhlale wenza izivivinyo ezikhomba ngqo imisipha yomzimba. Izenzo eziningi zitholakalayo ezidinga ukuba usebenze nge-abs futhi uzisebenze ngokuqinile. Umzimba ophelele, izivivinyo ezinjengezakhi zokufa kanye nezikwele ziyisibonelo esihle futhi ziyizivivinyo ezibalulekile kuzo zonke-ezungeze ukulahlekelwa kwesisindo kanye.
10 Ukuzivocavoca Ukukunika Amakhondomu Okukhulu
Awukwazi ukwenza kangcono kunezivivinyo ezi-10 uma ugxila kwi-abs.
- I-Crunches : Ungayenza i-crunch ebhodini lokuzivocavoca noma umbhede ophansi.
- Hlala Ups : Ingabe uhlala ngendlela efanele futhi ayingozi. Ungafaki izandla ngemuva kwentamo. Uwahambise phambi kwakho noma uwafake emathangeni kuya emadolweni. Bhonqa ngamadolo ngamazinga angama-45 degree.
- I-Bicycle Crunch : ucwaningo luthi lokhu kusetshenzwa komzimba kungomunye wemisebenzi emihle ye-rectus abdominus muscle.
- Isihlalo sikaKaputeni / umlenze wokulenga uyaphakamisa : Sebenzisa imishini yeSihlalo kaKaputeni noma ibha yokudonsa ukuze usebenze kahle umzimba
- Ukukhishwa kwama Wheel
- Ukuqhuma kwe-Fitball : Sebenzisa futhi usebenzise ibhola kulokhu kuthutha okubhekiselele kumisipha we-rectus abdominis.
- Ama-Deadlifts : Lokhu kusetshenziselwa ukuvivinya umzimba kubandakanya izibeletho ukuze zizinze umzimba.
- Izikwele : Kunezinhlobo ezingaphezu kwezingu-12 ze-squat. Hlanganisa nabo emikhakheni yakho ukuze inselele umzimba wakho ekuhambeni okusha.
- Bent phezu kwemigqa : Sebenzisa ama-dumbbell for lo msebenzi osebenza emuva nangaphandle.
- Uhlezi imigqa yekhebula : Umshini wekhebula ungumngane wakho ngalolu hlelo.