Uma ukhathele ama-crunches amadala afanayo noma amanye ama-exercises ab, kunezindaba ezinhle. Kunezinhlobonhlobo zemisindo eguquguqukayo, eyinselele ezosebenza yonke imisipha yengqikithi yakho.
Lo msebenzi usebenzisa amathuluzi amancane amakhulu ukwengeza amandla ekusebenzeni kwakho okuyisisekelo. Ibhola lokumelana , ibhola lokuzivocavoca , ibhola lezokwelapha , kanye ne- kettlebell yokuzikhethela yizindlela ezinhle zokushintsha ukujwayela kwakho okujwayelekile futhi wenze izinto zibe nzima nakakhulu futhi zibe mnandi.
Lezi zivivinyo ezithuthukisiwe ngakho kufanele ukhululeke kakhulu usebenzisa imishini ephakanyisiwe.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Ibhola lokuzivocavoca, ibhola lomuthi, i-kettlebell noma isisindo, kanye neqembu lokumelana.
Kanjani
- Ukufudumala nge-cardio emizuzu embalwa noma wenze lo msebenzi ngemva kokuzivocavoca kwe-cardio lapho imisipha yakho ishisa.
- Yenza ukuzivocavoca njengoba kubonisiwe, ukugcina ukuhamba ngalunye kuhamba kancane futhi kulawulwa, ngenombolo ephakanyisiwe ye-reps.
- Ungenza konke okuvivinya umzimba emva komunye ngesakhiwo sesifunda, uphinda izikhathi ezingu-1-3 noma ungenza 1-3 amasethi aqondile womzimba ngamunye ngaphambi kokuhambisa isethi esilandelayo. Uma wenza lokho, phumula cishe imizuzwana engu-10-30 phakathi kwamaqoqo.
- Yenza lo msebenzi cishe izikhathi ezintathu ngesonto okungenani usuku lokuphumula phakathi.
Ama-Woodchops
Ama-woodchops ama-resistance ayisenzo esihle sokusebenza hhayi nje kuphela kodwa umzimba wonke.
- Namisa ibhande lokumelana eduze nephansi noma ungamane ugcine ekugcineni kweqembu.
- Hamba ngecala lakho lesobunxele ubheke iphuzu le-anchor.
- Bamba isibambo ngezandla zombili - Ungase udingeke ukugoqa ibhande ezungeze izandla zakho ukwandisa ukungezwani.
- Qala endaweni yokuma endaweni ebhekene nephuzu le-anchor, izingalo ziqonde phansi.
- Vula, uphendule ezinyaweni bese ugoqa izingalo ngokuya ngaphesheya.
- Buyela ekuqaleni futhi uphinde uphinde usebenzise izintambo ezingu-12-16 ngaphambi kokushintsha izinhlangothi.
- Ungase futhi wenze lokhu kuthutha ngaphandle kwe-lunge futhi uphendule. Uzokwenza konke ukunyakaza ngemilenze eboshwe, okuvela ekuhambeni kusuka ku-torso.
Ama-Pikes weBhola
Nge-Ball Pikes, kunezinguqulo ezahlukene kuye ngokuthi yini okhululekile ukwenza. Kufanele ukhululeke ngokuphelele usebenzisa ibhola lokuzivocavoca ngaphambi kokuba uzame lokhu.
- Amanga abhekene nebhola ngaphansi kwama-shins noma ama-ankle, umzimba usekelwa ezandleni njenge-pushup.
- Abaqalayo - Bhonqa ngamadolo bese ugoqa ibhola ngokuya esifubeni. Zama ukugodla emuva emuva futhi uvumelane ne-abs. Phuma bese uphinda.
- Okuthuthukisiwe - Gcina imilenze iqondile, yenza isivumelwano ne-abs bese udonsa ibhola endaweni yepayipi kuze kube yilapho izinzwane zikhona ebhola. Kufanele ube ngaphansi kwesimo esiphezulu se- 'V'.
- Phinda u-12-16 kabusha.
I-Plank Ibhola Ngomlenze Phakamisa
Ngokusebenzisa ibhola ngenkathi wenza iplanki , ufaka ukungazinzi okuzokwenza inselele yonke imisipha yengqikithi yakho.
Lokhu ukunyakaza okuphambili kakhulu ukuqinisekisa ukuthi ukhululekile usebenzisa ibhola lokuzivocavoca.
- Ngena endaweni yeplanki ngemilenze ephansi ephumula ebhola.
- Ukuze uthole inguqulo eqinile, beka ibhola ngaphansi kwezinzwani zakho. Ukuze kube lula, hlela ibhola ngaphansi kwezimpawu zakho.
- Beka izandla ngezithuba ze-shoulder-width ngaphandle phansi.
- Ukubambisana ne-abs ukubamba umzimba emgqeni oqondile ukusuka enhlokweni kuya enzwaneni futhi uphakamise umlenze wesokudla ebhokisini ngamasentimitha ambalwa.
- Bamba imizuzwana embalwa bese uphansi.
- Phinda ngomlenze wesokunxele, ukushintsha izinyawo ukuze uhlasele u-8-16 ohlangothini ngalunye.
Ski Abs
I-abs abs ithatha iplanethi yendabuko iphindze ibe yindlela yokuzivocavoca esemqoka enesici se-cardio.
Isihluthulelo lapha ukugoqa izinyawo ngokusondelene nezandla zakho ngangokunokwenzeka.
- Ngena endaweni yeplanethi ngezandla ngokuqondile ngaphansi kwamahlombe, emuva kweplati, kanye nomgogodla oyinhloko.
- Ukusuka lapho, gxuma izinyawo phambili nangakwesobunxele, ufike ku-squat ngezinyawo zakho ngemuva kwesandla sakho sobunxele.
- Hamba emuva endaweni yeplanki bese ugoqa ngakwesokudla, izinhlangothi ezishintshayo ezingu-12-16.
I-Kettlebell Windmills
I-Kettlebell Windmill ihilela ukusebenzisa i-kettlebell, kodwa ungakwazi kalula ukubamba isikhalazo noma akukho isisindo nhlobo.
Lokhu kuhamba konke mayelana nokusebenza izibopho zakho kanye neminye imisipha yakho esemqoka.
- Bamba isisindo noma i-kettlebell ngakwesokunene.
- Vula izinzwane zangakwesokudla kanye nezinzwane ezingakwesokunxele phambili, cishe sengathi umile ebhodini lokusakaza.
- Thatha ingalo engakwesokunxele bese uhlangene ngakwesokunene, uguqa ibanga elifanele njengoba unciphisa isisindo phansi.
- Kufanele uhambe ngqo ohlangothini ngaphandle kokugoqa ngemuva.
- Bheka phezulu ngakwesokunxele sakho ngenselele eyengeziwe.
- Phindela emuva esimweni sokuqala bese uphinda u-12-16 u-reps ohlangothini ngalunye.
I-Oblique Arm Sweep
Lokhu kuhamba kuphelele kuma-obliques, imisipha ngakwesinye icala lesikhumba sakho.
Isihluthulelo salokhu kuthutha ukugcina umhlane wakho uqonde futhi ubuyele emuva kuphela ngangokunokwenzeka.
- Hlala ngemilenze ugobile, ubuyele ngqo, izingalo zivuliwe ngqo phambi kwakho.
- Hlala emuva lapho uzwa khona isivumelwano sakho se-abs, kodwa ugweme ukugoqa noma ukucindezela emuva.
- Vumelanisa i-abs futhi ujezise ingalo yangakwesokudla phansi nangemva kwakho ekuhambeni kwembuthano, ubeke isibindi emuva kwamasentimitha ambalwa.
- Hlala yonke indlela uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ubheke.
- Gcwalisa izinhlangothi ezingu-12-16 ezihlangothini ngalunye.
I-Med Ball Knee Drops
Ngalolu hlobo lwamaconsi amadolo, ukubamba ibhola lomuthi phakathi kwamadolo kuneza amandla kulo msebenzi, ukuphoqelela umgomo wokusebenza kanzima ukuvikela umhlane wakho.
Uma usungusha kulokhu, hamba ngesisindo noma ibhola elide kakhulu.
- Ulale phansi namadolo adonsele phezu kwesifuba.
- Beka ibhola phakathi kwamadolo bese welule izandla zakho ezinhlangothini njengezindiza, izintende zibheke phezulu.
- Vumelanisa i-abs futhi ujikeleze iziqhekeza ngakwesokudla, ulethe amadolo phansi.
- Gcina amahlombe akho ahlale phansi bese uhamba kuphela ngangokunokwenzeka.
- Ungathinti phansi, kodwa sebenzisa i-abs ukubuyisela amadolo ukuze uqale.
- Misa okwesikhashana bese wenza lokho okusebenza ngakolunye uhlangothi.
- Phinda u-12-16 kabusha.
Iplanki Yecala Ngomlenze Ukuphakamisa
Le iplanki yecala iba namandla nakakhulu uma ufaka umlenze wokuphakamisa umlenze. Ingqikithi yakho kufanele isebenze isikhathi esengeziwe ukuze umzimba wakho uzinze.
Kukhona ukucindezeleka okuningi esandleni nangonyawo kulokhu, ngakho-ke ungase ufune ukuhambisa isikhonkwane sakho noma usebenzise ithawula elihlanganisiwe ukuze lisekelwe.
- Qala eplanini elihlangothini, ulinganise isandla sokunxele nangaphandle kwesinyawo sokunxele.
- Ukuze kube lula, gcina izinyawo zakho zihambile. Ukuze uthole inguqulo eqinile, faka izinyawo.
- Phakamisa enye ingalo ngqo bese ubamba leso simo.
- Phakamisa uphinde unciphise umlenze wesokudla nje amasentimitha ambalwa
- Gcwalisa u-8-16 kabusha futhi ushintshe izinhlangothi.