14 Great Ab Ukuzivocavoca Ukusebenza Imisipha Yakho Core

1 - AmaPelvic Tilts kuBhola

Uma ukhetha umzimba wakho we-abs wakho, ukugxilonga okuyisisekelo kwe-pelvic kuyisikhulu ukuqala ngaso. Ukuzivocavoca okulula, okucashile kuyisimo esihle sokufudumala kwe-abs yakho nangemuva. Lokhu ukunyakaza empeleni kuvela ezinkalweni, kunokuba kusuka emahlombe njengokungathi kulukhuni. Umzimba wakho ophezulu uzohlala uzinzile njengoba ugoqa izinkalo ezibhekene ne-ribcage. Kufanele ugxile ekuhambeni ukuze uqiniseke ukuthi usebenzisa i-abs yakho kunokuba ugxume wakho.

1. Themba endaweni yokugxila kwibhola enezintambo phansi, ikhanda lisekelwa ngezandla.
2. Ngaphandle kokugqekeza ibhola, qhafaza i-abs bese udonsa izinyathelo ekubhebhethekeni kwe-ribcage.
3. Zama ukungacindezeli ama-glutes kodwa, esikhundleni salokho, gxila ekuqaliseni ukunyakaza kusuka kumgogodla.
4. Yehlisa izintambo bese uphinda u-1-3 amasethi we-15 aphinde abuyele.

2 - Ukuhlelwa okuhleliwe

Uma ukhathele ukuzivocavoca phansi noma udinga into ongayenza emsebenzini we-abs yakho, ukuhlala ukujikeleza kuyisinqumo esihle. Ungasebenzisa ama-obliques akho, kanye nomhlane wakho ophansi, futhi ukubamba isisindo kwenezela ngamandla futhi kuzobandakanya amahlombe, izingalo kanye nesifuba.

1. Hlala ubude ebhola noma esihlalweni bese ubamba isisindo esiphakathi.
2. Qala ukuhamba ngesisindo esifubeni, amahlombe akhululekile.
3. Ukugcina iziqhwa namadolo zibhekene phambili, zijikeleze i-torso ngakwesokudla kuze kube yilapho ungakwazi ngokukhululekile. Gxila ekucindezeni imisipha ehamba okhalweni lwakho.
4. Phendukela emuva esikhungweni bese kwesobunxele, ugcine ukuhamba kancane futhi kulawulwe.
5. Qhubeka ushintshana izinhlangothi ze-1-3 amasethi we-10-16 reps.

3 - Inyoni Inja Ukuzivocavoca

Inja yezinyoni iyindlela enkulu yokuzivocavoca oyinhloko kuphela engaqinisekisi i-abs nangemuva kodwa iphinde ihlanganise glutes futhi ithuthukise ibhalansi nokuzinza. Ukuze uthole inguqulo eyithuthukisiwe, zama lokhu kuhamba ngezinzwane esikhundleni samadolo.

1. Qala ezandleni namadolo ngemuva bese iqonde le-abs lidonsa.
2. Phakamisa ingalo yesokudla kuze kube yilapho isilinganiswa nomzimba futhi ihambisana nendawo.
3. Ngesikhathi esifanayo, uphakamise umlenze wesokunxele uphinde uwuqondise kuze kube yilapho uhamba phansi.
4. Bamba isikhashana, phansi bese uphinda ngaphesheya, ngalesi sikhathi uphakamisa ingalo yesobunxele nomlenze wesokudla. Qhubeka ushintshana izinhlangothi ze-1-3 amasethi we-10-16 reps.
5. Gcina ukuhamba kancane futhi kulawulwe bese uzama ukugcina umzimba wakho uqonde kulo lonke ukuhamba.

4 - Ibhayisikili elishintshiwe

Ibhayisikili ngenye yezinyathelo eziphumelela kakhulu ze-abs, kufaka phakathi i-rectus abdominis kanye nemibandela. Kodwa-ke, ukunyakaza okwejwayelekile, kudinga ukuthi konke kuqaphele imininingwane kanye nokubuya okuqinile kakhulu ukuze kubhekiswe i-abs ngaphandle kokubeka umhlane ngemuva. Le nguqulo eguquliwe, eyenziwe ngamapuleti wephepha, kuyindlela enhle yokufunda ukunyakaza nokuqinisa amandla ngaphambi kokuthuthela emisebenzini yokuqhuba ibhayisikili.

1. Qala emhlane wakho ngamapuleti wephepha ngaphansi kokubili izithende, amadolo agugile. Faka izandla ngemuva kwekhanda ukusekela intamo.
2. Qinisekisa i-abs ukuphakamisa amahlombe phansi bese ujikeleza ihlombe lesokunxele kuya kwesokudla, i-elbow endaweni ehleliwe.
3. Ngesikhathi esifanayo, shiya isithende sesokunxele kuze kube yilapho idolo ligobile noma liqondile, libheke ngakwesokudla kwesinqe.
4. Thatha isithende sesokunxele bese ulayisha isithende sokunene lapho ujikeleza ihlombe lokunene ngakwesobunxele, ucindezela uhlangothi lwesobunxele okhalweni.
5. Gcina i-elbow futhi esimweni esinqunyiwe, ugxile ekujikelezeni lonke i-torso.
6. Phinda amaqoqo 1-3 we-8-16 reps.

5 - I-Ball Crunch ne-Medicine Ball Throw

I- ball crunch ihle kakhulu ekubhekiseni i-abs, kodwa enye indlela yokupaka lesi sivivinyo ukufaka ukuphonsela ibhola lomuthi. Ngalokhu kuthutha, unezinketho eziningana. Ungenza noma usebenzise i-crunch egcwele bese uphonsa ibhola lomuthi kumuntu omi phambi kwakho, uphonsa ibhola elithambile, elenjoloba odongeni ukuze libuyele kuwe, noma usebenzise ibhola uma ukuphonsa akuyona inketho . Ibhola lemithi lenezela isisindo, ukuqina, futhi kumnandi kumabhola ejwayelekile.

1. Themba ebhodini lokuzivocavoca eliphethe i-med med. Beka ibhola ngaphansi kwe-back-back in isikhundla setafula.
2. Thatha ibhola ibhola ngemuva kwekhanda, izingalo ziqonde futhi uzizwe kancane kancane.
3. Ukuhlwitha amahlombe ebhola ngenkathi uthatha ibhola lemithi phambili, ufinyelele ibhola ephahleni.
4. Phindela phansi, uthathe ibhola lemithi ngemuva kwakho ukuze uqhubekele.
5. Phinda amaqoqo 1-3 we-10-16 reps.
6. Uma unomlingani, phonsela ibhola kumlingani wakho ngenkathi uhlala enqenqemeni, khona-ke umenze abuyele ibhola kuwe ngokushesha ngangokunokwenzeka ukuze uqede ukuhamba kwakho okulandelayo.

I-Plank nge-Knee Bends

Ukuzivocavoca kwendabuko kuyinhle ekuqiniseni umgomo futhi ungangeza ukuqina nokuhluka ngokufaka ukuguqa ngamadolo ekusebenziseni. Uzofaka inselelo emqoka nakakhulu kulezi zici ezingu-3 (ngezandla ezimbili nangonyawo owodwa) futhi uhlanganyele emisipha yomzimba engezansi yomlenze osebenzayo.

1. Qala endaweni yeplanki, ezandleni nasezinzwaneni.
2. Qinisekisa ukuthi umzimba uhamba ngokuqondile kusuka ekhanda kuya ezithende, ingqikithi ibanjwe.
3. Phakamisa unyawo olungakwesokunxele phansi bese uguqa ngamadolo, ulidonsa ngaphakathi esifubeni. I-torso yakho ingase iguqe kancane uma uqala ukuguqa.
4. Dlulisa unyawo olungakwesokunxele phezu komlenze wokunene, ubambe ngokufushane, bese uphindela emuva esifubeni.
5. Thatha inyawo lesokunxele emuva eplanini lakho eligcwele bese uphinda ngaphesheya.
6. Phinda, izinhlangothi ezishintshayo, ngamasethi angu-1-3 we-8 reps (1 rep ihlanganisa ukugoba ngamadolo ngamabili emilenze efanele nangesobunxele).

I-Ab Crunches nama-Gliding Discs

I-crunches yendabuko yiyinto sonke esenze ngayo futhi, mhlawumbe, sithole isithukuthezi. Engeza ezinye izipunga kuma-crunches akho avamile ngokusebenzisa i-Gliding Discs ukuze ulayishe izithende ngaphakathi nangaphandle. Ungasebenzisa futhi amapuleti wephepha noma, uma usendaweni eluhlaza, amathawula azosebenza.

1. Lala phansi ngama-Discs noma amapulethi ngaphansi kwezithende, imilenze iqonde futhi izandla zikhahlela kahle ikhanda.
2. Inguqulo ye-1: Hlanganisa amahlombe ngamasentimitha ambalwa ukusuka phansi ngenkathi ushaya izithende, ucindezela kumaDiski noma amapulethi wephepha.
3. Inguqulo 2: Phakamisa umzimba ukuba uhlale ngokugcwele (okuphambili kakhulu) njengoba uslayida izithende ngenkathi ucindezela kumaDiski noma amapulethi.
4. Zama ukugcina ingilazi igxile futhi ugweme ukudonsa entanyeni. Qala ukuhamba okuvela engxenyeni yakho.
5. Namathela ngenguqulo yokuqala uma unenkinga ngempendulo yakho.

8 - Plank Side

Iplanki yecala iyisinyathelo esithuthukisiwe nesinselele esibhekene nemibandela kanye nenhloko. Ungenza lokhu kuhamba phambili, njengoba kubonisiwe, noma esandleni eselula kakhulu, kepha kunzima.

1. Lala phansi ngakwesokudla, uphumule ebusweni bakho.
2. Imilenze kufanele ibe yinto eqondile, izintambo zigcinwe. Ngendawo yezinyawo, unezinketho ezithile:
   • Kanzima : Amaphepha agcinwe (okuboniswe ngenhla)
   • Kulula : Izinyawo zihamba kancane
   • Kakhulu : Knee Down
3. Uma usukhetha isikhundla sakho sezinyawo, cindezela esinqunjini ukuze uphakamise izinyathelo emgqeni.
4. Bamba umzimba wakho ngokuqondile imizuzwana engu-30-120, uphinda izikhathi ezingu-2-3 ohlangothini ngalunye.

9 - Iplanti Yecala Eshintshiwe I-Obliques ne-Core

Le plank side eguquliwe yindlela yokusebenza ephelele yokusebenza ezinqenqemeni namandla amakhulu omzimba ngenkathi isebenza kuze kube nokuzivocavoca okuphambili kakhulu kweplanki. Ungashintsha ngokuqhubekayo ngokubeka isandla sangaphambili phansi phambi kwakho ukusekela.

1. Hlala, uhlezi ngakwesobunxele kwesobunxele nangokwesobunxele kwesokunxele.
2. Amadolo aphelile futhi izintambo, amadolo, nama-ankle kufanele zihlanganiswe ngaphezu komunye nomunye.
3. Beka isandla sokunene ngakwesokunene noma ufake isandla sokunene phansi phambi kwakho ngokulinganisela futhi usebenzise, ​​uma kudingeka.
4. Cindezela ku-forearm bese ucindezela ama-oblique ukuze uphakamise izinyathelo emgqeni.
5. Bamba ngokufushane futhi ephansi, nje uthinte umbhede ngaphambi kokuphakamisa izinyathelo futhi.
6. Phinda amaqoqo 1-3 we-8-16 reps ohlangothini ngalunye.

10 - Iplanti Yecala Eshintshiwe Ngomlenze Wokuphakamisa Umlenze

Iplanki ehlangothini ngemilenze iphakamisa isinyathelo esilandelayo ekusebenzeni kuze kube iplanethi yecala yendabuko. Umqondo wukukhulisa amandla ngokufaka umlenze wokuphakamisa umlenze nangokuthatha ikhanda phezulu. Uyothatha inselele ngempela umgogodla kanye nomzimba ophansi.

1. Hlala, uhlezi ngakwesobunxele kwesobunxele nangokwesobunxele kwesokunxele.
2. Amadolo aphelile futhi izintambo, amadolo, nama-ankle kufanele zihlanganiswe ngaphezu komunye nomunye.
3. Thatha ingalo engakwesokudla ngqo noma ubeke isandla sokunene phansi phambi kwakho ngokulinganisela futhi usebenzise, ​​uma kudingeka.
4. Cindezela ku-forearm bese ucindezela ama-oblique ukuze uphakamise izinyathelo emgqeni.
5. Ngesikhathi esifanayo niphakamise umlenze wesokudla ngamasentimitha ambalwa, ugxile egangeni langaphandle.
6. Bamba kafushane, wehlisa umlenze bese ubuyela phansi phansi, uthinta nje umbhede ngaphambi kokuphakamisa izintambo.
7. Phinda amaqoqo 1-3 we-8-16 reps ohlangothini ngalunye.

11 - Side Plank nge Leg Lift

Amapulangwe amancane anzima ngokwanele, kodwa uma ufuna ngempela ukuhlola amandla akho nokukhuthazela, zama ukwengeza umlenze wokuphakamisa. Lokhu kudinga amandla amakhulu kakhulu nokulinganisela, ngakho-ke thatha isikhathi sakho futhi usebenzise izinguqulo ezilula ngaphambi kokuthuthela kulolu.

1. Qala eplanini elihlangothini, ulinganise isandla sokunxele nangaphandle kwesinyawo sokunxele. Izinyawo zingafakwa ngaphezulu komunye nomunye (okunzima) noma zinyanyiswe (kulula).
2. Phakamisa enye ingalo ngqo phezu kwehlombe ukuze ukwandise inselele ye-balance yakho (ngokuzithandela).
3. Ukubamba leso sikhundla, phakamisa umlenze wesokudla ngamasentimitha ambalwa, ubhaqa umgogodla wokugcina ibhalansi yakho.
4. Yehlisa umlenze uphinde uphinde uphakamise umlenze wezinyawo ezingu-1-3 zezinsimbi ezingu-8-16 ezihlangothini ngalunye.
5. Uma lokhu kusimaza isihenqo sakho, zama ukuphumula isandla kwi-block yoga.

12 - Spiderman Planks

Ukubamba indawo yeplanki kungathatha kancane kancane, kodwa ungakwazi ukupaka izinto kancane ngalezi zipulangwe ezingaphezulu. Ngalokhu kuthutha, ubuyisa idolo ngakwesokunene esifanayo, ngokubhekiselele ekubambeni kanye nokulinganisela kwakho nokuzinza. Lo unzima kunokuba ubheke.

1. Ukuba endaweni yeplanethi, ezandleni nasezinzwaneni. Qinisekisa ukuthi izintambo ziyanqamuka futhi emuva kuyindiza ngenkathi ibhaqa i-abs yakho.
2. Phakamisa umlenze wesobunxele, uguqe ngamadolo bese uyifaka ungene ngakwesobunxele sakho ngaphandle kwesigungu.
3. Thatha umlenze wesobunxele emuva bese uletha idolo elifanele ngakwesokunene, futhi futhi, ukugcina umzimba endaweni efanayo.
4. Phinda imizuzwana engu-30-60, uqedele amasethi angu-1-3.

13 - Uhlezi nge-Double Knee Lifts - Perfect for When You Are Work!

Awudingi lutho olukhethekile ukuze usebenze i-abs yakho. Eqinisweni, ungabenza kahle kusuka esihlalweni sakho nalokhu kuphakama kwamadolo amabili. Uzozwa ngempela lo msebenzi ku-abs engezansi.

1. Hlala ubude esihlalweni, izinyawo zihlala phansi phansi namahlombe phansi.
2. Bamba i-abs bese uphakamisa izinyawo phansi, ubeke amadolo esifuba.
3. Zama ukugwema ukugxila esihlalweni njengoba uphakamisa imilenze yakho.
4. Yehla futhi uphinde ubuyekeze ngo-10-16.

14 - Izimpande ze-Oblique ze-Muscle ezungeze umlenze no-Abs

Awudingi noma yimiphi imishini yokwenza imisipha yakho ye-oblique futhi le-crossover crunch yama-classic iyisimo sokuzivocavoca esihle sokubhekisisa lezo zinhlanzi ezisezinqeni. Imfihlo yalokhu kuhamba ukugwema ukugoqa isikhumba sakho kodwa ugxile ekwenzeni ihlombe ngokuya esikhwameni njengoba uwela.

1. Qala ulele phansi bese uwela unyawo lwesobunxele phezu kwedolo elifanele.
2. Beka isandla sokunene ngemuva kwekhanda ukuze uthole ukusekelwa futhi, uma ufuna ngempela ukugxilisa amehlo akho ku-abs, faka ngakolunye uhlangothi ngakwesobunxele esikhwameni sakho.
3. Ukugcina i-elbow emuva, uphakamise amahlombe phansi bese u-crossover, ugxile ekwenzeni ihlombe emadolweni.
4. Zizwa inkontileka yemisipha o nhlangothini lwesobunxele okhalweni.
5. Yehlisa bese uphinda wonke ama-reps ngaphambi kokushintsha izinhlangothi.