Bamba i-crunches bese uphuma phansi
Sivame ukusebenza nge-abs yethu yokuzivocavoca njengama- crunches , amabhayisikili , namapulangwe . Izitatimende zezitezi zibalulekile, kodwa ukuma kwama-ab okusebenzayo kungabhekisela ku-abs yakho ngendlela esebenzayo, indlela umzimba wakho ohamba ngayo empilweni yangempela. Okuhambayo okulandelayo kukubonisa indlela yokuphuma phansi ngezivivinyo zokuma zama-ab eziyinselele.
Reverse Wood Chops
Ukuphinda uphendule izinkuni zezinkuni kuhle kakhulu nge-abs ngoba kuhilela ukujikeleza umzimba nokuletha izingalo ezinqulwini nasemzimbeni ukuya ehlombe eliphambene. Ukuzivocavoca okunamandla kudinga i-abs nokubuyela ekuqiniseni umzimba kulo lonke ukuhamba.
Kunezinhlobo ezahlukene zezindlela zokwenza izinkuni:
- Ngaphandle kokushintshanisa : Enye indlela ukuguqula wonke umzimba ngokuhamba (njengoba kuboniswe lapha) noma ungagcina izinkalo, amadolo nesifuba zibheke phambili futhi nje uhambise izingalo emzimbeni ukuze uqiniseke ngokwengeziwe.
- Ngezinhlobo ezahlukene zemishini : Ungasebenzisa ama- resistance bands , ibhola lezokwelapha , i-dumbbell noma i- Ballast Ball .
- Ezikhundleni ezihlukene : Yenza lokhu kuthutha ngenkathi uhlezi, uguqa noma ulele ebhodini lokuzivocavoca.
Izinketho zezinkuni ezivundlile
Njengama-chops diagonal ekhuni aboniswe ngenhla, izikhuni eziphakeme ezikhuni zithatha umzimba wakho ngokujikeleza, zihambisa izingalo ukusuka kolunye uhlangothi kuya komunye futhi zibheke zonke izicucu e-abs nangemuva nokuqiniswa okuyisisekelo okuphonswe kuyo.
Izinto eziphambili zihambisana nale mibono:
- Engeza ububanzi obuningi bokunyakaza - Ungagcina umzimba ubheke phambili futhi ugxile ekujikelezeni kuphela izimpondo nezingalo, noma ungakwazi ukuhamba ngezinyawo lapho ujikeleza ukuze ungeze ukunyakaza okwengeziwe.
- Engeza ezihlukahlukene - Uma ungumqali, zama ukuhamba njengoba kubonisiwe noma ngesimo esinqunyiwe sokuzinza okunye. Engeza ezihlukahlukene ngokuguqa, ulele ebholeni noma ngisho nalapho umile ngomlenze owodwa (uphambili).
- Engeza ukumelana okuhlukile - Sebenzisa isisindo somzimba wakho, ama-resistance bands, ibhola lomuthi, i-dumbbell noma izintambo.
I-Side Igoba Nge-Medicine Ball
Ngenkathi ukugoba ohlangothini ngeke kube mncane kakhulu emzimbeni wakho (okuvela ekulahlekelweni kwamafutha omzimba ), le bend ehlangothini eliphezulu liyiyona ndlela enhle yokuqinisa imisipha yesiqhwa (obliques) ngenkathi ibuye ihlose i-abs iphinde ibuyele emuva.
Gxila ekwenzeni lo msebenzi ngokuhamba kancane, okuqondiswayo kunokuba usebenzise umfutho omkhulu, onganciphisa ukuphumelela futhi ukuvulele wena ukulimala. Ungashintsha futhi izinto ngalezi zindlela:
- Zama izikhundla ezahlukene - Yenza lokhu kumile, ukuhlezi, ukuguqa, ukuma emlenzeni owodwa noma ngisho nokuma kwi- BOSU noma kwenye indawo engaqiniseki.
- Zama izinhlobo ezahlukene zokumelana - Sebenzisa isisindo somzimba wakho, ama-dumbbells alula, izintambo, ama-band noma ibhola yokuzivocavoca ukuze uthole izinhlobo ezihlukahlukene.
Izikwele eziphezulu
Isikwele esiphezulu yisivivinyo esithuthukisiwe esibheka lula kunalokho. I-abs yakho yangemuva besebenza kanzima ukugcina umzimba esikhundleni njengoba ugxuma futhi ujikeleza ukuze ulethe ingalo phezu kwendonga, okwenza lokhu kube umzimba onamandla, umzimba wonke.
Sebenzisa lawa macebiso uma uqala:
- Qala ngokungabi nesisindo - Kulula ukwenza umkhuba omuhle (ukukhipha izintambo emuva, ukukhonjwa komgogodla, ukukhishwa kwesandla phezulu) ngaphandle kwesisindo. Uma wenza isisindo, qalisa ngamanqamu okukhanya noma kettlebells.
- Bheka phambili - Ukubuka phezulu kwesisindo kwenza lokhu kuhambisane nenselele nakakhulu. Abaqalayo kufanele babheke phambili uze usebenzise ukuhamba futhi uzizwe ukhululekile ukubuka phezulu.
- Buka emuva kwakho - Uma unenkinga noma emuva, ungase ufune ukuguqula noma ukweqa lo msebenzi.
Imibuthano ye-Medicine Ball
Imijikelezo yebhola yezokwelapha ingenye yemizimba engiyithandayo yokufudumala wonke umzimba, ikakhulukazi i-abs kanye nomhlane. Umqondo ukuzungeza isisindo, okwenza umbuthano omkhulu ungakwazi ngenkathi usebenzisa umzimba wakho wonke ohlelweni. Amathiphu okwenza lokhu kusebenze kakhudlwana:
- Hambisa ngokusebenzisa uhla olugcwele lokunyakaza - Njengoba wenza imibuthano yakho, uguqe amadolo bese uhamba ngezinyawo lapho ujika bese ujikeleza ngokuhamba. Gwema ukugcina izinyawo ezitshaliwe, ezingase ziguqe ngamadolo akho.
- Sebenzisa isisindo esilula - Qala ngebhola lemithi elikhanyayo noma i-dumbbell ukuze ujwayele ukunyakaza ngaphambi kokungeza isisindo esiningi.
- Bamba i-abs futhi ugcine emuva ngqo - Njengoba uhamba uye phansi, gcina emuva ngqo kunokuba ujikeleze phambili.
Ukuguqulwa kwemithi ye-Medicine nge-Lunges Static
I-static lunge ne-med ball rotation ingenye yokuzivocavoca okukhulu ekusebenzeni i-abs nangemuva ngenkathi isakha ukukhuthazela emzimbeni ophansi. Umqondo ukubandakanya imisipha yokuzinza emilenzeni yakho nasezintweni ukuze ubambe ilunge ngenkathi ujikeleza ibhola lomuthi kancane kancane kolunye uhlangothi.
Njengokuguqulwa, gcina ibhola lemithi eliseduze nomzimba njengoba ujikeleza, ugxile ekugcineni konke ukunyakaza okugxilwe ku-torso. Njengoba uqina, gwema izingalo ukuze udale isibindi eside futhi ukwandise amandla. Ungacindezela ibhola njengoba ujikeleza ukuze uhlanganyele esifubeni, wenze lokhu umzimba wonke umzimba.
Ungaphinda wenze lo msebenzi nge-dumbbell, ibhande lokumelana noma ngisho nokuphethe ibhola lokuzivocavoca.
Umfanekiso wesi-8 nge-Medicine Ball
Umdwebo 8 Ama-Lunges ayinhlangano yokuzivocavoca umzimba ephelele egcizelela amandla omzimba kanye nokuzinza kanye nokukhuthazela komzimba okuphansi kanye nokulingana okuphelele nokuhlanganiswa.
Isihluthulelo sokwenza lokhu kuphumelele ukuqala ngokwenza ukuhamba ngakunye ngokwehlukana: Isinyathelo singene emzileni onomlenze wesokudla bese ubamba leso sikhundla, ukuthola ibhalansi yakho. Khona-ke, thatha ibhola ehlangothini oluphambene, uphendule ibhola, uphinde uhlwithe ibhola phansi bese ufika engxenyeni yokuqala yesibalo sakho 8. Bese uhambisa unyawo olunene emuva ukuze uqale ngaphambi kokuthatha umlenze ofanayo emuva endaweni ehlanekezelayo. Bamba leso sikhundla njengoba uqedela isibalo sakho 8 kwesinye icala. Yenza zonke izinhlangothi ngaphesheya ngaphambi kokushintsha imilenze.
Ungenza futhi lokhu kuthutha nge-dumbbell noma i-kettlebell.
Ukuma eceleni
Uhlangothi lokuma lukhona konke mayelana ne-obliques, ngenselelo eyengeziwe ebhalansi yakho nokuzinza. Ukuze uhlanganyele ngempela ama-oblique, hamba uhla olugcwele lokunyakaza futhi ugcine ukuhamba kancane futhi kulawulwe. Njengoba ubeka idolo emgqeni, gcina isifuba sivulekile kunokuba ujikeleze phambili - ucabange ukuthi umhlane wakho uphambene nodonga futhi uphonsa odongeni njengoba wenza lo msebenzi.
Ungenza futhi lokhu kushukumise i-cardio encane kakhulu ngokusheshisa futhi iya ngokushesha ngangokunokwenzeka. Ukumisa kuthatha okunye okugxile ekugxilweni komgqa bese kubeka ngaphezulu ngenani lenhliziyo. Lokhu kuyinto enkulu yokuvivinya impi cishe cishe noma yiluphi uhlobo lokuzivocavoca.
I-Crossover Crunch emile
I-crossover crunch emihle ibheka okuningi njengokunyakaza kwebhayisikili okwenziwe phansi, ngokugcizelela okubhaliwe. Ukuze uzuze kakhulu kulo msebenzi, hamba kancane futhi ugxile ekwenzeni ihlombe elibhekene ne-hip, kunokuba ugqoke emgqeni. Lokhu kuzokugxila ekujikelezeni ngombono nokubandakanya umgomo kunokuba uguqe ingalo eya emadolweni.
Unezinketho ezimbalwa ngalolu hlelo lokusebenza. Ungakwazi ukugcina ukuhamba kancane futhi kulawulwa, okuzogxila kakhulu emgodini wakho kanye nokulinganisela nokuzinza noma ungenza ukunyakaza okunamandla ngokwengeziwe ngokusheshisa izinto, okuzokwenza kube ngaphezulu kokuzivocavoca kwe-cardio.