Ukuze uthole i-abs eqinile, akudingeki ukwenze ama-crunches. Lezi zivivinyo ezijulile, ezinamandla ziyakunselela i-abs yakho futhi ibuyele ngendlela entsha, inikeze umgomo oqinile, oqinile. Ngamapulangwe namabhuloho, izivivinyo zebhola nokuningi, uzozwa ngempela umsebenzi wakho we-abs.
Umsebenzi woku-Abs ne-Back Back
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Shintsha noma yikuphi ukuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo.
Izinto ezidingekayo
Ibhola lokuzivocavoca
Ukufudumala : I-cardio yokukhanya okulinganiselwe imizuzu engu-3-5
Izinketho zokusebenzela
- Isitayela sesifunda - Yenza umsebenzi ngamunye wezintambo ezifunayo, enye ngemva komunye onokuphumula okuncane noma okungekho phakathi kokuhamba. Gcwalisa isifunda esisodwa bese uphinda izikhathi ezingu-1-2 ukuze usebenze ngokwengeziwe.
- Izinketho eziqondile - Enye indlela yokwenza umsebenzi ngamunye ngezinombolo zakho ezikhethiwe, ukuphumula kancane phakathi, ngaphambi kokuqhubekela phambili ekusebenziseni okulandelayo.
2 - Ibhuloho ene-Leg Drop
Esikhundleni sebhuloho, lungisa umlenze wesokudla bese uyiphonsa ohlangothini ngamasentimitha ambalwa. Buyisela emuva bese uphinda imizuzwana engu-30. Shintsha izinhlangothi bese uqedela ukuvivinya komunye umlenze imizuzwana engu-30.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps
Shintsha ukujula: Bhonqa idolo ukuze unciphise amandla.
I-Plank yangaphandle nge-Ab Twist
Qala ngokulala ohlangothini lwakho bese uphakamisa ukuze umzimba wakho usekelwe ngombono wesokudla eplanini eleceleni. Gcina izinyawo ukuze ube namandla noma uphazamise izinyawo ukuze ushintshe lula. Sula ingalo yesobunxele nesibhalansi okwesikhashana, bese usulaza ingalo engakwesokunxele bese uphazamisa umzimba, uwuphendulele phansi bese ugcina umzimba wonke endaweni. Cindezela i-abs bese ubamba imizuzwana engu-2, bese ubuyela emuva esimweni sokuqala. Gcwalisa zonke izintambo ngaphambi kokushintsha izinhlangothi.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps
Shintsha ukuqina: Yenza lawa ngamadolo aphansi phansi ukuze ushintshe.
4 - Ukuhamba kweBhola
Beka izingalo zakho ebhola, kufana nomunye nomunye. Ukudonsa inkinobho yakho yesisu ekugcineni komgogodla bese uqinisa isifuba sakho, kancane kancane uqhubekela phambili kuze kube yilapho esifubeni sakho sithinta ibhola. Ukugcina ifomu, ukudonsa umzimba wakho kancane kancane usebenzisa izingalo zakho nezibeletho. Ungawa phansi njengoba uqhubeka phambili.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps.
5 - Amabhayisikili
Ukuqamba amanga uphinde ubheke emuva phansi ucindezelwe phansi. Ukukhanda ikhanda ezandleni zakho, ugibele ngaphandle, uphonte ngamadolo akho, uphonsa esifubeni sakho ngenkathi uthinta amadolo nge-elbow ehlukile. Qala ukuhamba kancane kancane ngokuthinta uhlangothi oluphambene nodolo oluphambene, ukushintsha ohlangothini ngalunye. Gcina i-abs idonsa futhi iphefumula ngokuqhubekayo.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps
Ukuguqulwa: Zama ibhayisikili elishintshiwe ngenani elincane.
6 - Ukufa
Bamba i-barbell noma ama-dumbbell phambi kwamathanga, izinyawo ze-hip-width ngaphandle ne-abs zidonsa ngaphakathi. Ukuphuma ezinkalweni nokugcina isisindo siseduze emilenzeni yakho, ukunciphisa isisindo phakathi kwe-shin (noma noma ikuphi ukukhululeka) ngenkathi ugcina imilenze iqonde (kodwa ingavaliwe). Phindela emuva ukuze uqale isikhundla futhi uqiniseke ukuthi i-abs ikhishwe ngokuqinile kuyo yonke inhlangano.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps
Ukuguqulwa : Bamba ibhande ngamaphoyinti ahlukene ukuze uthole inani eliphelele lezinkinga kulolu hlelo.
7 - Izandiso Emuva kuBhola
Isandiso sangemuva ebhola singenziwa ngezindlela ezimbalwa ezahlukene. Lala phansi ibhola ngaphansi kwesisu nesisu, imilenze iqonde ngemuva kwakho (noma amadolo azimisele ukuguqulwa). Faka izandla ngemuva kwekhanda noma ngaphansi kwengane - ungagcina izandla ziphumula ebhola uma udinga ukuguqulwa.Gweba phansi ibhola bese ucindezela emuva ephansi ukuze uphakamise isifuba ebhokisini. Phakamisa kuze kube yilapho umzimba uqondile (ungaphenduli), wehle phansi bese uphinda.
I-Reps / Isethi / Ubude : 1-3 amasethi we-12-16 reps
Ukuguqulwa: Zama lokhu ukuhamba ngamadolo ukuze ushintshe