Wonke umuntu ufuna i-washboard abs, kodwa uyithola kanjani?
Ukulahlekelwa ngamafutha omzimba kuyisihluthulelo, kodwa ukusebenza kwama-ab wakho kanye nemisipha yangemva ukubenza babe namandla kubalulekile futhi. Ngenkathi ungadingi imishini ekhethekile ukuze usebenze i-abs yakho, kunamagajethi angaphandle lapho ukukusiza ukuthi ungeze izihlukahlukene ezincane kwi-crunches endala efanayo.
Lezi yizicucu zami eziyintandokazi zokusebenza kwakho, futhi, ingxenye engcono kakhulu, zonke lezi zingasetshenziswa ngemisebenzi eminingi.
1 - Ibhola lokuzivocavoca
Ibhola yokuzivocavoca ingenye yezingcezu ezihlukahlukene kakhulu zemishini ongayisebenzisa, ikakhulukazi ngokusebenza nge-abs yakho. Eqinisweni, i- ball crunch ingenye yezindlela eziphumelela kakhulu ze-abs futhi, ungakhohlwa, ungase usebenze ekuthuthukiseni amandla, ukuguquguquka, ukulinganisela nokuxhumanisa. Ungayisebenzisa ngesikhathi sokusebenza kwakho noma uhlale kuso ngenkathi ubheka i-TV noma usebenza kukhompyutha ukuze uthole ukuhlelwa okungcono. Qiniseka ukuthi ukhetha usayizi ofanele wokuphakama kwakho.
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2 - BOSU Balance Umqeqeshi
Lokhu akubukeka njengejethi yendabuko ye-ab futhi akunjalo. I-BOSU (efushane 'Yombili I-Sides Up) ine-dome eguquguqukayo phezulu kanye nesiteji esingaphansi esivumela ukuthi ume, ugxume, uqhube, uphazamise futhi unqobe ukuze inselele ukuzinza kwakho. I-abs yakho yangemuva futhi ibuyele emuva ibandakanya ukulinganisela nokuzinza, ngakho-ke i-BOSU iyithuluzi elihle lokusebenza ingqikithi yakho ngaphandle kokwenza okukodwa okukhathazayo. Indlela enhle yokusebenza i-abs yakho ngezivivinyo ezahlukene .
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I-BOSU Ballast Ball
I- BOSU Ballast Ball ineza isici esinamandla ekusebenzeni okuyisisekelo nesisindo esingeziwe se-ballast ngaphakathi kanye nokuzinza. I-ballast igcina ibhola lingagudluli kodwa libuye liguquke futhi lihamba lapho uhamba, uphonsa futhi uphakamise ibhola ngesikhathi sokuzivocavoca okuhlukene. NgeBOSU Ballast Ball, ungenza izinhlobo ezahlukene zokuzivocavoca ezizokwenza inselele ingqikithi yakho, ibhalansi nokuzinza.
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4 - i-Medicine Ball
Ibhola lezokwelapha libuyele ngokuqinile emakilasini e-PE ahlukumezayo kusukela eminyakeni edlule. Bafika ngezindlela ezihlukahlukene nezisindo futhi banganezela okuthile okujabulisayo ekusebenzeni kwakho ngenkathi behlanganyela ne-abs nangemuva. Yiphume, uyiphonsa, yiphonse noma uyijikeleze ngenkathi wenza ukuvivinya umzimba noma ezinye izinyathelo zokuba umqeqeshi oyinselele. Uzothola isici esiqinile se-cardio, ngakho kuyindlela enhle yokushisa ama-khalori amaningi.
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5 - Ama-Disclips Discs
Yebo, lezi zibukeka njengama-frisbees amancane, kodwa angaphezu kwalokho. Beka lezi zingaphansi kwezinyawo zakho kwabanye abagibeli bezintaba, ama-squat thrusts noma ama-crunches futhi uzokwazi kahle ukuthi lezi zimbungi zingenza kanjani. Mayelana namaRandi angu-20, ungathola ukuqeqeshwa okuhlose umzimba wakho wonke ngokugcizelela ngokuqinile emqoka. Ungaphinda usebenze umzimba wakho ophansi, umzimba ophezulu futhi uthole ngisho ne-cardio. Akuyona into embi emanani aphansi anjalo.
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6 - Amabandla Wokuphikisa
Ukumelana namaqembu akubizi, kuphelele ukuhamba futhi kuhle ukusebenzela ingqikithi ngendlela ehlukile kunezinye izingcezu zemishini. Eqinisweni, ezinye izivivinyo zibandakanya umgogodla ngenkathi usebenza nezinye izinsizwa, njengezimpukane ezifuywayo zesifuba. Ungabasebenzisa futhi izinto ezifana ne-woodchops ne-side bends. Thola izinhlobo ezahlukene ukuze usebenze emazingeni ahlukene wokuqina.
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7 - Kettlebells
Ufuna ukuqinisa i-abs yakho futhi uyibuyise ngendlela enamandla ngenkathi ushisa amathani ama-khalori nokwakha amandla nokukhuthazela okuphelele? I-kettlebell eyodwa encane ingenza lokho nje. Sebenzisa it for swings , windmills kanye Russian Twist . Ukuqeqeshwa kwe-Kettlebell kuhle kumzimba wonke, kodwa uzothola ngempela umsebenzi omkhulu omkhulu.
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