Yeka ukuchitha isikhathi sakho kuma-exercises ab angatholi imiphumela
Uma kuziwa emigqeni yokuzivocavoca, amathiphu wokulungisa impilo okusheshayo nokuphelelwa yisikhathi "okumele kwenziwe okuyizinhlu zokudlala" izinyathelo eziningi zokuzivocavoca zibhekwa phezulu ezweni lokuzivocavoca. Ukuzivocavoca ngamathumbu kungenye yezihloko ezisesha kakhulu kuwebhu. Ngisho nakuleli sayithi, i-Best and Worst Ab Exercises ingenye yezihloko ezithandwayo kakhulu. Kungani konke lokhu kungqubuzana mayelana ne-abs, eyinhloko, amaphakethe ayisithupha namapulangwe angapheli nama-crunches?
Ngaphandle kwe-aesthetics ehlanzekile yomsindo omuhle we-toni, empeleni kukhona into ezuzisayo ngemuva kokunyakaza ukwakha ingqikithi eqinile neyononi. Ingqikithi yomzimba, emva kwakho konke, iyisisekelo cishe cishe wonke ukunyakaza ngokomzimba. Imilenze nemilenze yethu zidinga isisekelo esinamandla okuphuma kuwo amandla, ubukhali nomusa, futhi izifo zesisu ezinamandla, ezingalingani futhi ezingathuthuki kanye nezinye izicubu zokuqiniswa komzimba kwenza zonke ezinye izinyathelo zihambe kahle.
Ukwenza amahora ama- crunches nezinye izivivinyo ze-ab njengendlela yokunciphisa amafutha omzimba nokwakha "ipakethe eyisithupha" ephelele, noma kunjalo, kubhekwa ochwepheshe abaningi ukuchitha isikhathi esiyigugu sokuzivocavoca. Yebo, ukuvivinya umzimba kubalulekile, kepha ukuhamba ngokweqile nge-exercises ab, njenge-crunches eyisisekelo, akusizi ngalutho, ngoba akunikezi ukubuyisa okungcono kakhulu ekutshaleni kwakho umsebenzi.
Ngakanani Ukuzivocavoca Kuwanele?
Ukuzivocavoca umzimba okungakanani okudingayo kuvame ukuxhomeke emidlalweni oyidlalayo noma imisebenzi oyenza nsuku zonke.
Kubuye kuxhomeke endleleni yakho yokuphila, okwenzayo uma ungadlali imidlalo, ukulimala kwakho kwangaphambili ngisho nama-biomechanics akho kanye namaphethini wokunyakaza okujwayelekile. Uma unesimo esithile sokulimala, ukungahambi kahle noma izinkinga ezithile ezishintshashintshayo, noma uhla lwezinyathelo, ungadinga ukuchitha isikhathi esiningi ukwakha umgomo oqinile.
Kodwa ngisho nabagijimi abadlulele kakhulu, noma kunjalo, badinga isikhathi esincane nje ukuze bahlose imisipha yabo yesisu nesisu esisodwa. Lapho abantu abaningi behamba khona ngokuhluleka ukusebenza kahle imisipha yomzimba.
Ngaphambi kokuba ukwazi ukuklama ukusebenza okuhle kakhulu, kusiza ukuqonda imisipha ye-Abdominal - Where They Are and How They Work . Uzophinde ufune ukuhlanganisa izivivinyo ezikhomba wonke imisipha yomzimba - hhayi nje i -abdominus ye-rectus .
Yiziphi Ab Ukuzivocavoca Okufanele Uyenze?
Esinye isimiso sokuzivocavoca esinikeza inani elihle lomsebenzi we-ab yilokhu okulandelayo:
- Khetha okungenani ama-exercised 5 omzimba ahlanganisa:
- Ubuchopho bokugaya , njengokuthi:
- Ukushintshaniswa , njengokuthi:
- I-Lateral Flexion , njenge:
- Yenza okuphindaphindiwe okuphindwe kabili kokuzivocavoca ngalunye futhi uqhubekele ekusebenziseni okulandelayo.
- Shintsha isimiso sakho sokuvivinya esiswini njalo emavikini amabili kuya kwangu-3.
- Gcina ifomu elihle ngokuchotshozwa kwemisipha ngayinye.
- Vumelanisa i-abs yakho bese udonsa inkinobho yakho esiswini ekubhekaneni nomgogodla wakho ngokuphambana ngalunye.
- Gcina ukuhamba kancane nokulawulwa.
- Ukusekela ikhanda lakho uma udinga, kodwa ungadonsa ikhanda lakho noma udonse isifuba sakho esifubeni sakho.
Ngaphandle kwe-Ab Ex Exercises - Udinga ukulahlekelwa amafutha ukuze ubone incazelo ka-Ab
Awukwazi ukulahlekelwa amafutha omzimba afaka i-abs yakho ngokuzivocavoca. Lo mqondo, obizwa ngokuthi "ukunciphisa indawo," ungenye yezinkondlo ezinkulu zempilo.
Ukuze uthole i-abs ecacisiwe nebonakalayo , udinga ukunciphisa amafutha omzimba yonke. Indlela engcono kakhulu yokwenza lokhu? Uyazi kakade. Uzodinga uhlelo olulinganiselayo olufaka ukudla okunempilo kanye nemigomo yokuzivocavoca okugxila ekwakheni imisipha yakho kanye nesistimu yemisipha .
Ayikho i-bullet bullet, kodwa kunezinye izindlela eziqinisekisiwe zokuthola i- Str Str, i-Flat Abs . Kudinga ukuvumelana, ukudla okunomsoco nokusebenza kahle, nokuvivinya umzimba okukhulu, kanye nokuphumula okwanele .
Futhi Bheka: