Uma ufuna ukwakha i-abs enkulu yamaphakethe ayisithupha ngaphandle kokuzivocavoca bendabuko, ungakhetha umdlalo owenza ingqikithi yokwakha ngokwemvelo imaphakathi ephakathi.
Imidlalo edinga ukunyakaza okuhambisanayo komzimba ophezulu kanye nomzimba ophansi noma ukujikeleza kwe-torso ngokusemthethweni uhlanganisa imisipha yomzimba ukuze kuqiniswe isibani, okubalulekile ekukhiqizeni amandla nokuphoqa emaphethelweni. Ukuze uthole ingqikithi enamandla, enamandla, mane nje ukhethe imidlalo ezithinta ngokwemvelo umzimba womzimba ophansi nangaphansi ezinamandla, ukunyakaza okuphindaphindiwe.
Ngaphezu kwalokho, eziningi zezemidlalo nazo zinikeza ukuvuthwa kwe-cardio okuzosiza ukushisa amafutha angaphezulu angakwazi ukufihla iphakethe lakho lesithupha. Ukuba nomzimba onomzimba kuyingxenye yokulingana kokuba ne-abs enkulu yokubonisa.
1 - Ukuzivocavoca
Amasongo nje angase abe umsebenzi wokugcina, kanti i-Iron Cross iyabakhombisa. Kodwa yonke imishini yokuzivocavoca nayo yonke imishini yokuzivocavoca inamandla amakhulu emangalisayo. Ukuhambisa njenge-handstand ne-flip kudinga umgudu oqinile nohlanganisiwe. Zibeke ndawonye ohlelweni lwesiteji futhi unomsebenzi wokusekela oyinselele.
2 - i-Volleyball
Ukupaka, ukumba, nokuvimbela i-volleyball phakathi nendiza kusebenza okuyisisekelo futhi kungabikho ngezinyathelo ezihlukahlukene ezishintshayo. Uma ubona umdlali elindele ukukhonzwa, balungele ukuhamba okuqhuma okudinga imisipha ejulile yokuqiniswa kwemisipha. Ngokuqinisekile ungabona imiphumela njengoba abadlali be-volleyball be-beach babonisa i-abs yabo emangalisayo.
3 - Kayaking
Ukujikeleza kwesisu nesisindo esinamandla se-paddle sakha abs kanye namandla angaphakathi kanye emuva, esifubeni, namahlombe. I-obliques ikakhulukazi iqala ukudlala. Kubuye kube nokuzivocavoca okukhulu kwe-cardio ukushisa amafutha nokuveza labo abakho.
4 - I-Skate Skiing
Ukuhamba nge-skate ye-cross-cross kungakhi nje kuphela ukukhuthazela kwenhliziyo emangalisayo ngenkathi kushisa amakhulu ama-kilojoule ngehora, kodwa uzothola umgogodla oyinselele nomzimba ophezulu ngesikhathi esifanayo. Ukushiswa kwamafutha kuyisici esiyinhloko sokubonisa labo abangekho kamuva esikhwameni esishisayo e-ski resort. Impendulo yukuthi uzodinga enye imidlalo ngesikhathi esikude ukuze ugcine labo abathuthukile.
5 - Yoga
Izimo ezinzima neziningi ze-Sun Salutations (cabanga ngokuzivocavoca kweplanethi kanye nokucindezela okuningi) kuzokunika isisekelo esiqinile samandla ayisisekelo nokulinganisela okukhulu . Uzophinde uhlakulele ukuphefumula okukhululekile, okujulile nokuhlelekile. I-Yoga isiko futhi ikhuthaza ukudla okunempilo, okungakusiza ulahlekelwe amafutha omzimba ongafunwa ukuze i-abs yakho entsha iphume.
6 - Ukuphrinta
Ukuphrinta kudinga amandla, ukudonsa izingalo nemilenze ngendlela ehambelanisiwe, isisindo. Ngokuhamba kwesikhathi, ukukhishwa kwe-sprint kuzoholela emgodini onamandla, onamandla. Izifushanqo ezimfushane ziyingxenye yezinye zezemidlalo ezakha i-abs yakho, njenge-volleyball nebhola lebhola.
7 - Lezinyawo
Iphakethe lesithupha likaDavid Beckham likunika umbono wokuthi nje ibhola lebhola lifana kanjani nokuzikhandla. Ukushaya nokuhola ibhola lebhola kudinga ukuvinjelwa okuhlangene nokunamandla komzimba ophezulu nangaphansi. Ukugijima okuqhubekayo kanye ne-sprinting kuhlinzeka nge-cardio Workout engashisa amafutha agcinwe ayihlanganisi i-abs yakho.
8 - Ukubhukuda
Cabanga nje uzama ukubhukuda ngaphandle kokuthola isivumelwano se-abs yakho. Kungase kubonakale kunjengezingane ezincane zizama ukugebha ngezikhali nemilenze egaxa ngokushaya ngamanzi. Kuthatha isibhamu esinamandla ukugebha ngempumelelo. Ukubhukuda nakho kuyindlela yokuzivocavoca enamandla engasiza ukugcoba amanoni okweqile ukuze i-abs yakho ibonise.