I-Best Ab Exercises for Athletes

Yakha i-abs engcono nge-combination of exercises

Abagijimi badinga isisekelo esiqinile esiyisisekelo sokunyakaza okunamandla kanye nokuzivocavoca okukhethekile nje kuphela okuyingxenye encane yohlelo. Eqinisweni, ukuqeqeshwa okungcono kakhulu kwezemidlalo kubathengi kuhloswe wonke umgogodla, lapho imisipha yomzimba ingamalungu amancane. I-'core' ibhekisela emasculature egijima kusukela ekhanda kuya esikhwameni bese igoqa kusuka phambili kuya emuva komzimba.

Enye indlela elula yokuqonda lokho okufakiwe emgodleni ukuthi iqukethe yonke imisipha eyenza i-torso. Futhi ngisho nakakhulu nakakhulu: okuyinhloko yiyo yonke imisipha ngaphandle kwalawo omkhawulo.

Inhloso yomnqopho oqinile futhi ozinzile ukuhlinzeka ngesisekelo esiqinile lapho uqala khona ukunyakaza okunamandla. Eqinisweni, zonke izinyathelo zomzimba ziqala kusukela emgodini. Umgijimi akakwazi ukugijima ngokusheshisa, uphonsa ibhola noma agibele iqembu uma izingalo nemilenze ingenayo isisekelo esiqinile sokusekela ukuqala ukunyakaza. Ngakho ingqikithi iyisithako esibalulekile sayo yonke enye inhlangano enkulu yezemidlalo.

Amathiphu wokwakha i-Ab ephumelelayo nokusebenza okuyisisekelo

Yenza amaningana (3-5) ab usebenzise izikhathi ezingu-3-5 ngesonto. Qala ngokuzivocavoca nokuphindaphinda okunethezeka ngezinga lakho lokuzivocavoca futhi njengoba uthuthukisa ukwandisa inani lokuphindaphinda. Awudingi ukwenza zonke izivivinyo; mane nje ukhethe labo abakusebenzela kahle futhi bahluke isimiso sakho ezinyangeni.

Nazi ezinye zezindlela eziphumelela kakhulu zokuqinisa nokuqinisa imisipha yomzimba kanye nokwakha ukuqiniswa komzimba. Uma ufuna umsebenzi omkhulu wokusebenza , hlanganisa lezi zivivinyo ezilandelayo ukuze wenze isimiso sokuqeqeshwa esiyisisekelo sokulinganisela.

I-Best Ab Exercises for Athletes

1. I-Dragon Flag Advanced Exercise Exercise . Ikhishwe kumphathi wezobuciko, uBruce Lee. I-Flag Flag, ngokuqinisekile kungenye yezenzo ezihamba phambili zomzimba ongazenza.

1. Ukuzivocavoca ngebhayisikili . Lokhu kusetshenziselwa ukujwayela ngokuvamile kufinyelela phezulu ohlwini lwama-exercises aphezulu uma kwenziwa kahle.
2. USihlalo weCaptain's Exercise . Enye yokuzivocavoca okukhulu, kodwa uzodinga imishini (noma ubuciko) yalolu. Iningi lemigodi linomshini womlenze wokulenga.
3. Ab Crunch kwiBhola Yokuzivocavoca . Cishe ube nebhola lokuzivocavoca ekhaya noma egaraji eliqoqa uthuli. Ukuvivinya umzimba okuyisisekelo kungasiza ukukusebenzisa kahle.
4. I-Single Leg Bridge Ukuzivocavoca . Ukuzivocavoca okungcono okungaziwa.
5. I-Crunch Leg Leg . Lokhu kungaba yinselele kumhlane ophansi uma kwenzeka ngendlela engafanele. Qiniseka ukuthi wenza kahle ngokuba nomqeqeshi hlola ifomu lakho.
6. I-Long Arm Crunch . Enye inguqulo yomdlalo ozithandayo cishe cishe noma ubani ongaqala ukwenza.
7. I-Crverse ephindaphindiwe . Gxuma izinyawo ngesibindi esigxilile.
8. I-Plank (Hover) Ukuzivocavoca . Ukuzivocavoca okuyisisekelo okuqala kubonakala eklasini ye-yoga.
9. Umdabu (Basic) Crunch Abdominal
10. I-Crossover Crunch . Kulungile ama-obliques!
11. Uhlezi nge-Oblique Twists nge-Medicine Ball . Kanzima, kodwa ngempumelelo.
12. I-Oblique Crunch . Uyakwazi lokhu.
13. I-Plank ku-Balance Ball . Thatha iplanethi eyisisekelo ezingeni elisha.
14. Ama-Supermans ahlukile . Ungakhohlwa ukusebenza ngethunge elihle ngemuva.
15. V-Sit Ukuzivocavoca . I-auch kabili!

1. I-Oblique Twist ne-Medicine Ball

Ungaphinde ulandele lokhu: Ukusebenza okusheshayo okusheshayo

Ngokuhlanganisa ezinye zezinyathelo zomzimba ezingcono kakhulu ezenziwe ngokulandelana, uzothola ukuqeqeshwa okuyisisekelo okusebenzayo okukuhle kakhulu njengengxenye ye-ups yakho efudumele kanye nokuphumula okupholile.

Khumbula ukuthi ukuzivocavoca wedwa akwanele kumdlali. Ukuhlanganisa lezi zivivinyo eziyisisekelo nokuqeqesha okwezemidlalo kuzokusiza ukuba uthuthukise ukukhuthazela, ikhono nokusebenzisana ukuze uhambe kahle emdlalweni wakho ngesikhathi unciphisa ukukhathala nokulimala.

Okokugcina, kubalulekile ukukhumbula ukuthi ukwakha nokugcina i- abs enkulu nesisekelo esiqinile kuthatha okungaphezu kwalezi zivivinyo kuphela.

Kuthatha ukudla okunomsoco kanye nesimiso sokuzivocavoca kahle esihlanganisa amandla, ukulinganisela, ukukhuthazela kanye nokuzivocavoca amandla. Ukusebenza okuhle kunazo zonke yizo ezinikeza isimiso esihle sokuqeqesha, ukudla okuphezulu, nokuphumula okuningi nokuphumula.