Sebenzisa i-midsection yakho kanye nalawa makhasi asekhaya
Kunezindlela eziningi zokwenza i-abs yakho , futhi akuzona zonke izindlela ezilungile. Ngenkathi ungaba nomqeqeshi phezu kwakho ukuze akusize ukuthi uthole lokho kuqhuma kahle, kuneminye imishini engabonakali ongayisebenzisa ekuthuthukisweni kwekhaya lakho elizoyihlobisa ingqikithi yakho ngenkathi ivikela intamo yakho emuva, ngakho-ke, Ukulimala kengozi.
Kungakhathaliseki ukuthi ufuna ukulahlekelwa i-flab noma ufuna iphakethe lakho eliyisithupha libe yiphakethe eliyisishiyagalombili, le mishini engu-7 ehlukene iyisikhilimu sesitshalo futhi yonke into ehlosiwe ngezidingo zakho ezahlukene, kungakhathaliseki ukuthi yinto encane efana ne-roller noma into enkulu njengombhoshongo wokuzivocavoca. Nanka imishini ye-ab engcono kakhulu kuwe:
1 -
Uma ufuna ukwengeza umshini owusizo emzimbeni wakho wokuzivocavoca ogxila ekususeni i-abs yakho, zama i-Ab Coaster Max. Uhlaka lwamaformed lwalugobile likuvumela ukuthi usebenze i-abs yakho engezansi, ephakathi naphezulu, futhi udwebe iziqu zakho.
Umshini usebenza ngawe uguqa kuwo, usebenzisa izibilini nezidumbu zakho zesisu ukuze uzenzele, ngenkathi isihlalo siqhubekela phezulu futhi sihlehla ithrekhi.
Izingalo zakho namahlombe nakho kuzobe sekuthole ukuqeqeshwa, njengoba kuthatha ingxenye yomsebenzi. I-kneepad ibuye igcine ukhululekile ngenkathi ikuvumela ukuthi ubethekezele ukuguquka, okubhekiselele ekutheni ubambe iqhaza, ukwandisa ukuguquguquka kwenhliziyo yakho, futhi unike ukuzinza ukuvimbela ukulimala emuva kwakho okuphansi.
I-Ab Coaster Max iyimishini ephezulu, eyenziwe kuyo yonke insimbi-kusukela emithwaleni yensimbi kuya emithinini yensimbi engenamakhaza - futhi ama-gliders ayo ayenziwa kwiloni enesibhakabhaka ukuze iphathwe kahle.
Ufuna ukungeza isisindo esiningi? Kuhle! Engeza ngamapounds angu-30 ngamapulethi wesisindo okuzikhethela afakiwe. Kubuye kube ne-DVD ebonisa izinhlelo zokusikisela zokunconywa.
2 -
I-Ab Carver Pro iyindlela yakho yokugembula engcono kunazo zonke ezithuthukisiwe kodwa ezilula ukuyisebenzisa. Okokuqala, ihlanganisa injini yekinetic ehlanganiswe ne-carbon steel, eyenza ukuphikisana nokusebenza kwakho okuyinhloko.
Isondo elikhulu kakhulu lidala ukuzinza lapho uvula noma uqala futhi uzizwa uhamba kancane, ngakho-ke unethuba eliphansi lokugodla emuva. Phakathi naleso sikhathi, isandla se-ergonomic ye-rabber siqinisekisa ukuthi izandla zakho aziyikuyilahla, ngakho ngeke uzame ukuyeka futhi ukuphazamise isimiso sakho.
Ukuqubuzana nakho kuyaphindwa, ngakho-ke uzothola ukuvuselela amaqembu amaningana ama-muscle ngesikhathi esifanayo, kufaka phakathi imisipha ephakathi, ephakathi, ephakathi, ejulile nangaphakathi ejulile, kanye nemisipha yama-obliques, amahlombe, isifuba nengalo.
Umklamo we-spherical ikuvumela ukuba udwebe ngakwesokunxele, ngakwesokudla noma isikhungo, ukuvumela ukuba uhlose ngokujulile izibopho zakho.
I-Ab Carver Pro ifika ne-high-thickness foam knee pad, uhlelo lokulandwa lokusukulwa kwezinsuku ezingu-21, kanye newaranti yomnyaka we-1.
3 -
Uma ufuna okuthile okuqinile, thola lokhu okubhaliwe. Ithuluzi le-crunch elisetshenziswa kalula lizokhipha imisipha yakho nge-design yayo ye-ergonomic eyoqeda intamo emuva kanye nobunzima obuvamile be-crunches.
I-rocker yenziwe ngensimbi yokwakha ehlala isikhathi eside, kanye nekhanda elibhekene nekhanda lokusekela. Futhi noma ubani ongafuni ukudideka nokuphikisana kwe-set-up, lo umshini wakho, njengoba ungahlanganiswa ngemizuzu nje.
Uzothola futhi iwaranti yomsuku wezinsuku ezingu-30.
4 -
Umbhoshongo wamandla ngumshini omkhulu ongangezela ekuzivocavoca kwakho ekhaya, ngoba yimbane yamandla amaningi evumela ukuthi uhlose i-abs yakho ngenkathi usebenza nezinye izidumbu emzimbeni wakho kanyekanye.
Isiteshi sokuphakama kwamadolo esiqondile sibheka imisipha yakho yomlenze, ibha ye-lat / pull-up ikuvumela ukuba wakhe imisipha eqinile yesibindi bese ubeka ithoni izingalo zakho, isiteshi sokudida sigxila ama-triceps akho futhi sandisa amandla omzimba ophezulu, futhi isisekelo se-d sithuthukisa ukuzinza .
Kunezindlela ezihlukahlukene ukusebenzisa umshini kungakusiza ukuthi ubhekane ne-abs yakho ne-obliques, ikakhulukazi umlenze wokulenga namadolo aphakamisa.
Ngenkathi ungamane uthenge umnyango noma ugibele ibha yokusebenzela okuzuzisayo, imibhoshongo ikuvumela ukuba wenze ezinye izinhlobo eziningana zokuzivocavoca umzimba, okwenza kube ngcono kunoma ubani ofuna ukuwunqoba konke.
5 -
Futhi okuthiwa amabhola okuzinza noma amabhola aseSwitzerland, ukuzivocavoca amabhola kuhle kakhulu ekubhekeleni i-abs, njengokwenza izinto zokugqoka. Uzothola ukuthi imisipha eminingi isebenze ngoba ingqalasizinda yakho idinga ukusebenza kanzima ukuze ugcine ukuzinza kwakho, ukulinganisela nokuhleleka.
Ibhola le-Black Mountain yokuzivocavoca ibhola lochwepheshe elilinganiselwe kuze kube ngamapounds angu-2 000! Ibhola lithengiswa kakhulu ngaphandle kwekhwalithi yokunikela. Uzothola ngisho nepompo yonyawo ukulifaka, kanye nomhlahlandlela wokuqala. Unezinketho ezine zombala nezinketho ezinhlanu zobukhulu ongakhetha kuzo, kusuka ku-45 kuya kuma-85 cm. Futhi, uzothola iwaranti yokuphila okuphelele.
6 -
Lona uhlobo lomshini ophelele kumuntu ofuna i-no-frills engeke ahlangane ne-toner. Ibhentshi le-XMark Fitness alinayo ingxenye yezingxenye ezihambayo noma imininingwane yokucatshangelwa, kodwa inikeza induduzo enhle nokuqina okuphakeme, iyalungiswa ngokugcwele futhi iyasebenza kakhulu.
Ibhentshi yenziwe nge-14-gauge 2 "x 3" yensimbi futhi iqinile ngokwanele ukuphatha amakhilogremu angu-400. Phakathi naleso sikhathi, ama-roller leg leg oversized ama-inch ama-ergonomically positioned. Lokhu kukuvumela ukuba ususwe i-abs yakho ngenkathi ugwema ukucindezeleka emuva.
Unenketho yokushintsha i-angle yokusebenza kwakho ngokubonga ngenxa yezilungiso eziphakeme eziyishumi nambili zokulungisa ukuma. Uma ukhethe ama-degree angama-45 angama-degree, sebenzisa isibambo sokusekela, okukuvumela ukuthi uvele ubheke futhi uvale ibhentshi kalula.
7 -
Ufuna isitulo se-ab esiza ngokuphelele ukuvivinya umzimba wakho? I-Powerline esebenzayo-I-Powerline yase-Roman Sihlalo yindlela enhle. Ukungena ngamakhilogremu angu-42, izinyawo zalo ezinzima ziqinisekisa ukuthi akukho ukuzamazama.
Nakuba kungase kubonakale kusabisa ukubeka ingcindezi enkulu endaweni yakho ye-pelvic, isikhala samasentimitha amabili esinqunywe esihlalweni esiqinisekisiwe siqinisekisa ukuthi ungasebenza ngenduduzo, futhi ugxile ekutheni unakekele. Ama-ankle mounts abuye aguquke, ngakho-ke uma ungabonakali ukuthola indawo efanele, kunethuba lokushintsha kuze kube yilapho uthola okulungile kuwe.
Ukuhlanganiswa kwe-abs kanye nemisipha ephansi emuva kwenza lesi sihlalo saseRoma sibe nomshini womabili. Ungakwazi ngisho nokufakela isihlalo ngaphezulu bese uyiguqulela ekusebenziseni okuqondene no-ab.