Ab Ab Best Best Ukuzivocavoca Ongakwenza

Uma ufuna ngempela ukuthola i-abs yakho eqine kakhulu, eqine kakhulu ofuna ukukhetha umzimba ohlose zonke imisipha yomphakathi, kuhlanganise ne-rectus abdominis (noma "iphakethe eliyisithupha"), obliques , i- transdom abdominis , nangemuva ongemuva .

Ngenkathi kunezinhlobo ezahlukene zokuzivocavoca ongazenzayo nge-abs, zikhona ezinye ezingcono kunezinye. Eqinisweni, i-American Council on Exercise yathumela isifundo ukuze ithole okusetshenziselwayo okuhle nokubi kakhulu.

Lo msebenzi uhlanganisa zonke izivivinyo ezavela phezulu ukudubula ama-muscle fibers kakhulu ku-abs yakho. Yenza le midlalo emibili ukuya kathathu ngeviki nge-abs yakho engcono kakhulu.

Ukuzivocavoca ngebhayisikili

Manje qalisa ngokuhamba kwebhayisikili:

1. Themba ubheke phezulu ematsheni wakho bese ubeka izandla zakho ngemuva kwekhanda lakho, ukusekela kancane ngeminwe yakho.
2. Letha amadolo esifuba bese uphakamisa amahlombe phansi ngaphandle kokudonsa entanyeni.
3. Jikelezela ngakwesobunxele, ulethe uhlangothi olungakwesokunene emadolweni asekhohlo njengoba uvula umlenze owodwa.
4. Shintsha izinhlangothi, ulethe i-elbow kwesokunxele kuya emadolweni.
5. Qhubeka ushintshana izinhlangothi ekunyameni kokuhamba ngezinyawo ze-1-3 amasethi we-12-16 reps.

Sihlalo weSihlalo weKaputeni

Hlala esihlalweni bese uthatha izingodo ukuze uzinze umzimba wakho ophezulu.

1. Cindezela emuva ngemuva kwep pad bese ugcine amahlombe akhululekile.
2. Bhonqa amadolo futhi uvumelanise ne-abs ukuphakamisa amadolo ukuze ufike ezingeni eliphezulu.
3. Zama ukungagodli emuva noma ukuguqula imilenze phezulu.
4. Phindela phansi bese uphinda uphinde uhlele ama-1-3 amasethi angu-12-16.

Ukuphakanyiswa kwekhanda lomphathi wesikhulu, ngokuvamile kuvame ukutholakala emigodini eminingi, kusebenza i-rectus abdominis kanye nemibandela.

Uma ungenayo ukufinyelela kwesitulo sekhanda likaputeni, ungazama ukubamba ibha yokudonsa noma amabhande we-ab.

Hlanganisa i-Ball Crunch

1. Themba ebhola, ulibeke ngaphansi kwe-back back.
2. Vula izingalo zakho phezu kwesifuba noma uzibeke ngemuva kwekhanda lakho.
3. Vumelanisa i-abs yakho ukuze uphakamise i-torso yakho ebhokisini, udonsa phansi phansi u-ribcage wakho phansi ohlangothini lwakho.
4. Njengoba ugoqa, gcina ibhola lizinzile (okungukuthi, ibhola akufanele liqhume).
5. Yehlisa emuva, uthola i-abs, bese uphinda u-1-3 amasethi we-12-16 reps.

Ibhola yokuzivocavoca iyithuluzi elihle kakhulu lokuqinisa i-abs. Kuphumelela kakhulu kunama-crunches ephansi ngoba imilenze ijwayele ukuhileleka kakhulu lapho uhlezi phansi. Uma udlala ebhola, i-abs yenza umsebenzi omningi.

I-Crunch Leg Leg

1. Lala phansi bese wandisa imilenze iqonde ngamadolo awela.
2. Beka izandla zakho ngemuva kwekhanda ukuze uthole ukusekelwa, kodwa ugweme ukudonsa entanyeni.
3. Bamba i-abs ukuphakamisa amahlombe phansi, njengokungathi ufinyelela esifubeni sakho ezinyaweni zakho.
4. Gcina imilenze endaweni ehleliwe futhi ucabange ukuletha inkinobho yakho yesisu ukuya emthonjeni wakho phezulu.
5. Yehlisa futhi uphinde uphinde ulungise ama-1-3 wezinombolo ezingu-12-16.

Ukunyakaza komlenze oqondile kungenye ukuhamba okuphumelelayo kwe-abctinis ye-rectus kanye nezibopho. Kufana nokuqhuma okuvamile, kodwa imilenze yakho iqonde, ikuphoqa ukuthi usebenzise i-abs yakho ukwenza wonke umsebenzi futhi ungeze amandla kulowo msebenzi.

I-Torso Track

1. Gamba izibambiso zeTraso Track bese udonsa ngaphandle ngaphandle kokubamba umoya wakho (njengokungathi uzibamba).
2. I-Exhale bese uqhubekela phambili kuze kube yilapho ukhululeka khona.
3. Uma uwela phakathi futhi uzizwa ngemuva kwakho, usude kakhulu. Nciphisa ukuhamba kwakho okudingekayo ukuze uvikele emuva.
4. Vumelanisa i-abs ukudonsa umzimba wakho.
5. Engeza ukungezwani ngokusebenzisa izinketho ezingaphezulu zezinkinga.

Uma ungenayo i-Torso Track, ungafaka endaweni ngokuzama ukuphuma ebhola.

I-Torso Track iphuma njengenombolo engu-5 ye-exercises ephumelelayo ye-ab, kepha lokhu kungenye yezenzo zami ezingathandwa kakhulu ngoba zingabangela ubuhlungu obuphansi emuva, ikakhulukazi uma uphuma kude kakhulu. Eqinisweni, ocwaningweni lwe-ACE, abacwaningi bathole ukuthi iningi lezindaba ezibikwe ubuhlungu obubuhlungu emuva, ngakho-ke ungase uthande ukweqa izindleko, futhi ungakhathazeki, kulokhu bese ukhetha ezinye izivivinyo ezingabhekisela ku-abs ngokuphumelela okulinganayo.

I-Long Arm Crunch

1. Tlala embhedeni bese wandisa izingalo ngqo ngemuva kwekhanda ngezandla ezigxotshiwe, ukugcina izingalo eduze kwezindlebe.
2. Vumelanisa i-abs futhi uphakamise amahlombe phansi.
3. Gcina izingalo ngqo futhi ugweme ukufaka intamo. Uma uzizwa ubuhlungu bezintamo, thatha isandla esisodwa ngemuva kwekhanda ngenkathi ugcina ingalo eyengeziwe.
4. Yehlisa futhi uphinde uphinde ulungise ama-1-3 wezinombolo ezingu-12-16.
5. Ungangezela amandla ngokubamba isikhalazo sokukhanya uma udinga inselelo enkulu.

Ukuqhuma kwengalo ende kubhekwa ukusebenza okuyisithupha okusebenza kahle kakhulu, ukuguqula ukuguqulwa phansi kwesendabuko ngokulungisa izikhali ngemuva kwakho. Lokhu kunezela lever edelele ekuhambeni, engeza inselele enkulu nakakhulu nobunzima. Lokhu kuhamba kugcizelela ingxenye engaphezulu ye-abs, nakuba kubalulekile ukukhumbula ukuthi i-rectus abdominis empeleni iyisisindo esisodwa eside esivela esifubeni sakho esingaphansi kuya esikhwameni sakho. Ngenkathi ungakwazi ukugcizelela ingxenye eyodwa, noma yikuphi ukuzivocavoca ozokwenza kuzosebenza yonke imisipha.

I-Crverse ephindaphindiwe

1. Lala phansi bese ubeka izandla phansi noma ngemuva kwekhanda.
2. Letha amadolo angene esifubeni kuze kube yilapho egobile kuma-degree angu-90, ngezinyawo ndawonye noma ewela.
3. Vumelanisa i-abs ukuphoqa izintambo phansi, ufike emilenzeni kuze kube sehlahleni.
4. Yehlisa futhi uphinde uphinde ulungise ama-1-3 wezinombolo ezingu-12-16.
5. Kuyinto inhlangano encane kakhulu, ngakho-ke zama ukusebenzisa i-abs yakho ukuba uphakamise izinyathelo zakho kunokuba uguqe imilenze yakho futhi udale ukukhula.

I-crunch ehamba phambili ifika endaweni engu-7 ukuze i-exerc exercises esebenzayo, igxile kwi-abdominis ye-rectus. Ngalokhu kuthutha, ugoqa izintambo phansi, ngakho uzozizwa engxenyeni engezansi ye-abs. Isihluthulelo salokhu kuthutha ukugwema ukuguqula imilenze ukuphakamisa izinkalo. Lokhu ukuhamba okuncane, okucashile, ngakho-ke udinga kuphela ukuphakamisa izinkalo zakho ngamasentimitha ambalwa ukusuka phansi.

Ukuqhaqhaza Ngezithende Push

1. Themba ngemuva kwakho ngamadolo ogobile futhi izandla zikhahlela kahle ikhanda.
2. Flex izinyawo zakho futhi uzigcine ziguquguquke njengoba isivumelwano sakho abs, uphakamisa amahlombe phansi.
3. Zama ukungadonsa entanyeni ngezandla zakho, kodwa kancane kancane usekele ikhanda lakho.
4. Ngaphezulu kwe-crunch, cindezela izithende zakho phansi bese ucindezela umhlane wakho ngokubhebhethekisa bese ukhulisa kancane phansi.
5. Yehlisa futhi uphinde uphinde ulungise ama-1-3 wezinombolo ezingu-12-16.

Ukuqhaqhazela ngokucindezela kwesithende kubonakala sengathi kuyinkolelo yendabuko, kodwa kule nguqulo, uphonsa izithende zakho phansi, okufaka imisipha ye-rectus abdominis ngaphezu kwama-crunches avamile.

Ab Roller

1. Hlala ku-Roll Ab bese uthatha imigoqo esandleni ngasinye.
2. Ukubambisana ne-abs ne-rock phambili, okuvela ekuhambeni kwe-abs esikhundleni sokusebenzisa amandla.
3. Dedela bese uphinda for 1-3 amasethi of 12-16 reps.
4. Hamba kancane ukuze unciphise amandla. Zama ukugxila kwi-abs kunokugxila izingalo.

I-Roller ye-Ab iyinomboro engu-9 yokukhomba i-abctinis ye-rectus, futhi kungenzeka ukuthi uyibonile lokhu eduze kwezemidlalo (noma ngaphansi kombhede wakho) iminyaka embalwa edlule. Kuyinto enhle ngalokhu ukuthi inikeza ukusekelwa kwentamo nensimbi, into engase ibe usizo kubantu abazizwa behlushwa entanyeni uma benza ama-crunches avamile. Uma ungenayo i-Roller ye-Ab, usengathola ukuqeqeshwa okuhle ngezindlela ezihlukahlukene zokuzivocavoca .

I-Plank ku-Elbows and Toes

1. Ukuqamba amanga ubheke phansi lapho uhlala ugibele phansi, izintende zihlala phansi phansi.
2. Phakamisa phansi, uphakamise ezinzwaneni futhi uphumule emagcekeni.
3. Gcina umhlane wakho uphansi, ngokuqondile kusuka ekhanda kuya ezithende.
4. Tindela isifuba sakho futhi uvumelanise izibeletho zakho ukuze uvimbele ukuphela kwakho kwangemva kokunamathela emoyeni noma ukugoqa phakathi.
5. Bamba imizuzwana engu-20 kuya kwezingu-60, wehla bese uphinda ukuze u-3-5 ubuyeke.

Ukuzivocavoca kweplanethi kufakwe inombolo engu-10 esifundweni se-ACE futhi kuyindlela enhle yokwakha ukukhuthazela kokubili kwe-abs nangemuva, kanye nemisipha yokuzinza. Lokhu kuhamba nakho kuhle kakhulu ekwakheni amandla okubamba , ukuvivinya umzimba okudinga amandla amancane kakhulu.

Uma lokhu kunzima kuwe, zama le plank eguquliwe.

_Umthombo:

_{Umkhandlu waseMelika Wokuzivocavoca. (2001). Umkhandlu waseMelika Wokuzivocavoca (ACE) -Ukufundwa Okufundiswa Kuveza Okuhle Kakhulu Nokuzivocavoca Okubi kakhulu [Ukushicilelwa].}