14 Ab Ukuzivocavoca Ukuqinisa Isizinda Sakho

1 - Ukuzivocavoca kwebhola lokushintshwa kweBhola

Ukushintshaniswa kwebhola kuyindlela enhle kakhulu yokusebenza i-abs ngenkathi ingeza amandla ekusebenzeni kwakho. Lonke ukunyakaza komzimba, okubandakanya izingalo nemilenze kanye ne-abs ne-back back. Amathanga akho angaphakathi asebenza njengoba ufaka ibhola phakathi kwezinyawo kanye nezingalo zakho nesifuba lapho ushintshanisa ibhola bese uyibamba ezandleni zakho. Ukuze uguqule, unciphisa ububanzi bokuhamba noma uguqe amadolo.

1. Qala ngokulala emhlane wakho ngemilenze iqonde phezulu.
2. Bamba ibhola ezandleni zombili izingalo ziphakanyiswe ngaphezu kwakho.
3. Faka ibhola emkhatsini wezinyawo, uzifake ukuze ubambe ibhola endaweni, futhi wehlisa phansi izingalo nemilenze phansi phansi. Yehlisa phansi kuphela ngangokunokwenzeka ngaphandle kokugoqa noma ukucindezela emuva.
4. Zibuyisele emuva bese uthatha ibhola ezandleni zakho.
5. Yehlisa izingalo nemilenze phansi phansi futhi uqhubeke, ukushintshanisa ibhola phakathi kwezandla nezinyawo kumasethi angu-1-3 we-8-12 reps.
6. Gwema ukugoqa emuva ngemuva kwenhlangano. Uma unenkinga ngalokhu, faka ithawula eligoqwe ngaphansi kwezinyosi, uguqe ngamadolo kanye / noma noma unciphise kuphela izingalo nemilenze ngamasentimitha ambalwa kunokuba yonke indlela.

2 - I-Plank Cindezela Ibhola

Ukuvivinya umzimba okunzima kuyindlela enhle yokwengeza ukunyakaza okuncane emisebenzini yakho yeplanki ngenkathi ufaka inselele yokulinganisela ngokufaka ibhola yokuzivocavoca. Isihluthulelo salokhu kuhamba kuwukuthi, okokuqala, zama ukungena emahlombe akho. Uma uthola ukuthi ugoqa ibhola, yiphonsela odongeni ukuze uzinze noma uzame lokhu ukuhamba phansi kuqala.

1. Qala ngamadolo ngezimaphambili zakho ebhola.
2. Hamba phambili kuze kube yilapho umhlane wakho uphansi. Ukubeka leso sikhundla, nokugcina amahlombe kude ezindlebeni, uqondise amadolo, ulethe umzimba wakho endaweni yeplanki.
3. Bamba imizuzwana engu-1-2 bese wehlisa amadolo, uthinta kancane phansi ngaphambi kokucindezela emuva.
4. Phinda amaqoqo 1-3 we-8-16 reps.

3 - Ibhuloho ene-Leg Drop

Lokhu kuhloswe kugxile emgodini, kodwa futhi kusebenza izintambo kanye ne-glutes yomlenze wokuma, okwenza kube ukuvivinya umzimba okunamandla. Lokhu kuhamba kunzima kunokubukeka, ngakho thatha isikhathi sakho futhi uguqule ngokugcina umlenze ugobile.

1. Lala phansi emathunjini ngamadolo egobile.
2. Phakamisa izinyathelo ukuze uphume endaweni yebhuloho, ngokuqondile ukusuka emadolweni kuya emangeni.
3. Uma uzizwa uzinzile, uphakamise umlenze wesokudla phansi, uwandise kuze kube yilapho ubheke phansi.
4. Ukugcina unyawo luguquguquke, kancane kancane wehla umlenze wesokudla ohlangothini ngamasentimitha ambalwa ngaphandle kokuhambisa umzimba wonke. Ukunyakaza kuyinto encane kakhulu, ngakho-ke ugcine kancane futhi ulawulwe.
5. Yenza umlenze ubuyele esikhungweni bese uphinda ama-1-3 amasethi we-8-16 reps ohlangothini ngalunye.

I-4 - Single Arm Overhead Squat

I-squat esiphezulu iyinhlangano yokuzivocavoca umzimba eyinselele, ngokugxila emandleni amakhulu, ukuguquguquka nokulinganisela. Ukuthatha ingalo eyodwa phezu kwendlala kunesidingo sokulinganisela futhi kugxile kakhulu emakhakheni nasemahlombe. Ukubuka phezulu ngesisindo (njengoba kubonisiwe) kwenezela inselelo enkulu yenkinga ngakho, uma lokhu kungakhathazeki, gcina ikhanda phambili. Uma unezinkinga emuva noma izinkinga zehlombe, ungase ufune ukugwema lokhu kuvivinya noma zama ukuhamba ngaphandle kwesisindo esengeziwe ukuze uthole umqondo wokulinganisela kwakho nokuguquguquka.

1. Hamba ngezinyawo uhlangothi lwe-shoulder-width futhi, ubambe izisindo ezilula, thatha ingalo efanele ngakwesokudla phezulu, ushiye ingalo yesobunxele iphele phansi.
2. Ukugcina amehlo akho phezu kwesisindo esinqunyiwe (okukhethwa kukho), ukuguqa amadolo bese wehla ngaphakathi kwe-squat, ukugcina i-abs ingenele namadolo ngemuva kwezinzwane.
3. Yehlisa phansi kuze kube yilapho amathanga efana nephansi, egcina ingalo yonke isikhathi.
4. Phinda imizuzwana engu-30-60 bese ushintsha izinhlangothi.

5 - i-Squat Thrusts

Amapulangwe ayindlela enhle yokusebenza eyinhloko, kodwa ungakwazi ukwengeza amandla nokuqina okukhulu ekusebenzeni ngokufaka ukungena. Lokhu kuhamba okuthuthukile akusebenzi nje kuphela ingqikithi yakho, ihlose imilenze yakho kanye nezingalo ngenkathi uphakamisa izinga lakho lenhliziyo.

1. Qala endaweni yeplanethi ngezandla ezibanzi kunamahlombe nomzimba oqondile kusuka enhlokweni kuya ezithende.
2. Gxuma izinyawo, uguqa ngamadolo bese ufika endaweni egcwala ngenkathi ubeka izandla phansi.
3. Gwema izinyawo emuva endaweni yeplanki.
4. Phinda, ugxume izinyawo ngaphakathi nangaphandle ngokushesha ngangokunokwenzeka ngamasekhondi angu-30-60.

6 - I-Ski Abs

Amapulangwe ayindlela enhle yokusebenza ingqikithi, kodwa ungakwazi ukwengeza amandla nokuqina ngokungeza ukujula emsebenzini. Ngokugxuma izinyawo ngaphakathi nangaphandle kunoma yiluphi uhlangothi lomzimba wakho, uzogxila ezintweni ezibucayi ngenkathi uphakamisa izinga lenhliziyo ekuzivocavoca, okuqhubekayo.

1. Qala endaweni yeplanethi ngezandla ezibanzi kunamahlombe nomzimba oqondile kusuka enhlokweni kuya ezithende.
2. Vumelanisa i-abs bese uqaqa izinyawo ngakwesobunxele, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunxele.
3. Gwema izinyawo emuva eplanini bese ugoqa izinyawo ngakwesokudla, ufike ngamadolo ugobile nezinyawo ngemuva kwesokunene.
4. Qhubeka nokugxuma ngaphakathi nangaphandle ukusuka ohlangothini kuya kwesinye imizuzwana engu-30-60.

7 - ama-Pushup Jacks

I-Pushups inkulu kakhulu yokusebenza umzimba ophezulu nesifuba, kodwa futhi iyindlela yokuzivocavoca esemqoka. Ungangezela ngisho nokuqina okungaphezulu ngokufaka i-jack jumping ku-pushup yakho. Lokhu kuyisenzo esiphuthumayo, ngakho-ke shintsha ngokuguqa ngamadolo noma ukuxhuma izinyawo ngaphandle nangaphandle kwe-pushup. Uma unezinkinga emuva, ungase ufune ukugwema lo msebenzi.

1. Qala endaweni yeplanethi ngezandla ezibanzi kunamahlombe nomzimba oqondile kusuka enhlokweni kuya ezithende.
2. Gweba izinyawo ngesikhathi esifanayo ugobe izinkinobho zibe yi-pushup, uya phansi ngangokunokwenzeka.
3. Enhlanganweni ehamba phambili, inhlanhla ibuyele emuva, ibuyele izinyawo zakho ndawonye ibe iplanki yakho.
4. Qhubeka ne-pushup jack imizuzwana engu-30-60.

8 - Uhlangothi lugobhoza nge-Medicine Ball

Ukugoba ohlangothini luyisivivinyo sokuqala esigxila ekubambeni futhi ukuthatha isisindo ngaphezulu kuzosusa inselelo yakho ngempela. Gxila ekugcineni umzimba ophansi uzinzile kulo lonke ukuhamba, uhamba ukusuka okhalweni futhi ugweme ukusebenzisa umfutho.

1. Hamba ngezinyawo uhlangothi lwe-hip-width, amadolo aguqe kancane futhi ubambe ibhola lomuthi ngezandla ngqo.
2. Gcina amahlombe phansi futhi ubambe i-abs njengoba uncike ngakwesokudla, ugcina iziqhwa nemilenze endaweni emile.
3. Phendulela ngangokunokwenzeka, ugcine isifuba sivulekile bese uhamba kancane uye phambili.
4. Phinda ukuhambisa ngakolunye uhlangothi, ugcine ukuhamba kancane futhi ulawulwe ukuze wenze i-abs ngempela.
5. Phinda amaqoqo 1-3 we-8-16 reps.
6. Ungaphinda wenze lo msebenzi nge-dumbbell, ibhola lokuzivocavoca noma ibhande lokumelana.

I-Medine Ball Circles

Imibuthano ye-Medicine Ball ingenye indlela yokusebenza umgogodla kusuka esimweni sokuma futhi futhi umsebenzi wokufudumala omkhulu cishe cishe noma yikuphi ukuvivinya umzimba. Umqondo wukuthi uthathe isidumbu ngombuthano ogcwele, ukuguqa ngamadolo nokugcina emuva ngqo kulowo msebenzi.

1. Qala ngezinyawo ngokubanzi kunezinkwa, ubambe ibhola lomuthi noma isisindo ngqo phezu kwekhanda.
2. Hlelela ngakwesokudla bese ujika ngakwesokudla, ujikeleze ezinyaweni futhi uguqe ngamadolo ube ngumbeni njengoba ujikeleza ibhola kuya phansi.
3. Qhubeka embuthanweni, uphendulele izinyawo bese ungene esikhwameni njengoba ulethe isisindo phakathi kwezinyawo zakho.
4. Isangqa kuya kwesisindo ngakwesobunxele, uphinde uqhubekele ezinyaweni zakho futhi ugcine amadolo agijimele endaweni engaphandle.
5. Qhubeka ujikeleza isisindo kuze kube yilapho isisindo siphinde siphezulu.
6. Phinda amaqoqo angu-1-3 we-8-16 aphinde abuyele ekuqondeni ngalunye.
7. Gcina ukuhamba kancane futhi kulawulwe futhi ugweme ukujikeleza ngemuva. Gcina i-abs iboshwe futhi ibuyele ngqo kulowo msebenzi.

10 - Ukuguqulwa kwemithi ye-Medicine nge-Lunges Static

Lokhu kusebenza kuphelele ekusebenzeni i-abs endaweni yokuma kanti futhi nokwakha ukukhuthazela nokuzinza emzimbeni ophansi. Ukuze usebenze ngokugcwele, gcina ukuhamba kahle kakhulu futhi kulawulwe, ukujikeleza kuphela kusuka ku-torso ngenkathi ugcina umzimba ophansi uzinzile.

1. Qala endaweni ehlelekile, umlenze wangakwesokudla phambili, umlenze wesokunxele ubuyele emuva. Bamba ibhola lomuthi ngezandla ngokuqondile (okuphambili kakhulu) noma eduze nesifuba (lula).
2. Ukugcina umzimba ophansi uguqukile, ujikeleze kusuka e-torso ukuletha izingalo emzimbeni ngakwesokudla.
3. Buyela esikhungweni futhi manje ujikeleze isibindi, ulethe isisindo ngakwesobunxele.
4. Qhubeka ukujikeleza ukusuka kolunye uhlangothi kuya kolunye kancane kancane kuma-1-3 amasethi we-8-16 reps ezinhlangothini zombili.

11 - Ukuma eceleni

Uhlangothi olumile luyindlela enhle yokusebenza i-abs endaweni yokuma. Ukuze ugxile kakhulu kwi-abs, yenza lokhu kuhamba ngendlela encane, elawulwa kunokuba usebenzise umfutho, uqaphele ukuthi ungadluli emuva. Ukuze uthole i-cardio engaphezulu, vula izinto ngokushesha futhi wenze lokhu ukuhamba ngokushesha ngangokunokwenzeka ukuze wenze inhliziyo yakho ifike phezulu.

1. Qala esimweni sokuma, uthatha ingalo yangakwesokudla ngqo emoyeni.
2. Shift isisindo sakho emlenzeni wakho wesobunxele uphinde ukhuphule kancane bese uphuma ohlangothini.
3. Ngesikhathi esifanayo, ulethe uhlangothi olufanele phansi emadolweni, bese ucindezela izibopho.
4. Thatha ingalo kanye nonyawo phansi uphinde uphinde uhlele amasethi angu-1-3 ohlangothini ngalunye.

12 - Ukunyuka kweCrossover okumiyo

I-crossover crunch emihle yindlela enhle yokusebenza ama-obliques kusuka endaweni yokuma. Umqondo wukuthi ukukhiqiza ukuhamba okuvela e-torso, kunokuba uguqulwe kusuka ku-elbow namadolo. Qhubeka nokuhamba kancane futhi ulawulwe ukuze ugxile ekugxilweni, noma ukusheshisa ukuze wenze okungaphezulu kokuzivocavoca kwe-cardio.

1. Qala ngezinyawo ezinqeni-ububanzi ngaphandle, izandla ngemuva kwekhanda nezintambo ezigobile futhi ezihlangothini.
2. Letha idolo elifanele futhi lingene emzimbeni njengoba ujikeleza ngombono, ulethe ihlombe elingakwesobunxele kuya ngakwesokudla.
3. Cindezela nge-obliques bese ugcine ukuhamba kancane futhi kulawulwa.
4. Buyela ekuqaleni futhi uphinde uhlele ama-1-3 we-8-16 reps ohlangothini ngalunye.
5. Gwema ukuguqula isigqoko emadolweni kodwa, esikhundleni salokho, ugxile ekujikelezeni kwesibindi nokuhamba kwehlombe kuze kube semlonyeni.

13 - Izinketho Zezinkuni Ezimilayo

Njengama- chops e-diagonal , izinkuni eziphakeme ezikhuni zibeka ukugxila ezintweni ezithintekayo. Le nguqulo i-static kancane, nayo yonke inhlangano ephuma emgodleni ngenkathi umzimba ophansi uhlala endaweni. Gwema ukujikeleza ngaphezulu kwalokhu, vele uhambe kuze kube yilapho ungakwazi ngaphandle kokucindezela.

1. Vimbela ibhande lokumelana eduze kwento eqinile kancane ephakeme kunezinga lesikhumba.
2. Hamba ngaseceleni kwiphubhu bese ubamba isibambo ezandleni zombili, uthatha izinyathelo ezimbalwa ukuhamba okungeziwe.
3. Ukugcina izingalo ziqonde ngqo, zijikeleze kusukela emzimbeni, ziletha izingalo emzimbeni ngaphesheya kwesinye.
4. Buyela ekuqaleni futhi uphinde ubheke kabusha ngo-10-12 ngaphambi kokushintsha izinhlangothi.
5. Gcina ukuhamba kancane futhi kulawulwe futhi ugweme ukuzulazula noma ukusebenzisa umfutho. Izinkalo, amadolo nezinyawo kufanele zihlale zitshalwe futhi zibheke phambili.

14 - Izintambo zezinyosi

Amathonti enyosi ayindlela enhle yokuqinisa i-abs kanye nenhloko. Umqondo ukugcina i-pelvis yakho igxiliwe futhi ingqungquthela ibanjwe ukuze imbuyiselo yakho engezansi ingagcini njengoba uphonsa izinzwane phansi. Lokhu kuyisimo esihle sokuzivocavoca kwe-abs.

1. Themba ngemuva kwakho futhi uguqe ngamadolo angama-angles angu-90 degree.
2. Gcina i-abs ingenwe njengoba unyawo oluphansi, upheqa phansi. Qinisekisa ukuthi umhlane wakho awuvuli. Uma kuyenzeka, gcina ukunyakaza okuncane noma ubeke ithawula eligoqwe ngaphansi kwezinqulu.
3. Phakamisa inyawo ukuze uqale isikhundla bese uphinda u-10-16 ubuyele emlenzeni ofanayo ngaphambi kokushintshela kolunye uhlangothi.
4. Phinda for sets 1-3.