Ukuqeqeshwa Okusebenzayo Kwesiko Lakho
Ukwengeza ukuzivocavoca okuningi kungakunika isimiso esiphezulu se-ab routine esenza ube namandla kuzo zonke izikhundla, kungakhathaliseki ukuthi umile, uhlezi noma ulele phansi. Funda ukuthi kungani nokuthi ungayithola kanjani uhlelo lwakho lokusebenza phansi.
Ama-Ex Exercises ajwayelekile e-Floor
Ukwenza ama-exercises ab ephansi phansi kunengqondo-ukuze usebenzise imisipha yakho, kufanele ube endaweni lapho imisipha yakho isebenza ngqo ngokumelene nodonsela phansi.
Ngokuba imisipha ye-muscle oyikhathazeka kakhulu (i-rectus abdominis), lokho kusho ukuthi ulala phansi futhi ugoqe amahlombe ekhanda, ngokuvuthwa kwemvelo kufaka ukumelana ngendlela efanele. Eqinisweni, kwezingu- 10 ezisebenzayo kakhulu zokusebenzisa umzimba , konke okukodwa kwenziwa okulele, kufaka phakathi amabhayisikili, ama-crunches ebhola, kanye nama-crunches omlenze oqondile. Lezi zivivinyo ziyindlela engcono kakhulu yokubamba wonke ama-muscle fibers ku-abs yakho, kodwa ngokushintshela ekuqeqesheni okusebenzayo , manje sekuqondakala ukuthi udinga i-abs eqinile, hhayi nje ngenkathi ulele phansi, kodwa kuzo zonke izinyathelo ozenzayo usuku ngalunye.
Ukuma ku-Abs yakho
Inkinga iwukuthi, ngenkathi uzizwa sengathi usebenze ngempela i-abs yakho, uvame ukulahlekelwa ukuqeqeshwa okuyisisekelo okusebenzayo ngokugxila amandla akho amaningi kuma-crunches. Sekuyisikhathi sokubheka indlela entsha yokusebenza i-abs yakho ngokuzivocavoca okusebenza kahle, okusebenza kahle futhi, nakakhulu, kukukhipha phansi.
Ukusebenza umzimba wonke kuphumelela kakhulu kunokuzama ukuhlukanisa amaqembu ahlukahlukene we-muscle (njenge-crunches do). Lokho kusho ukuthi i-abs yakho yukuthi, ngenkathi i-crunches neminye imidwebo yephansi iphinda ibe nendawo esimisweni sakho sokuqeqesha , ukuma emsebenzini ungakwazi ukwengeza ukujula nokulinganisa okusha ekusebenzeni kwakho, kukunika okungaphezu kwe-abs nje eqinile, kodwa ingqikithi enamandla .
Ama-Ex Exercise Ab
Imisebenzi emihle yokuma ye-ab iyombandakanya ukuhambisa umzimba wakho ngokusebenzisa izindiza eziningi zokuhamba futhi ufake ukuhamba okufana nokuguqa, ukujikeleza nokushaya ingqikithi yakho. Kungumqondo omuhle ukufaka ingxube kokubili ukuma nokuzivocavoca phansi ukuze uthinte yonke imisipha yomzimba ukuze uthole isibindi esinamandla, esifanele.
Lokhu okulandelayo yizibonelo ezimbalwa zokuzivocavoca okumiyo okuhloswe kuzo zonke imisipha yomgogodla, kubandakanya i-rectus abdominis, izibopho zangaphakathi nezangaphandle, i -abdominis esandulelayo , nemisipha ephansi emuva. Eziningi zalezi zivivinyo zizophinda zinselele ukulinganisela kwakho nokuzinza, kokubili okudinga ukuzibandakanya okuyisisekelo esinzima:
- Reverse Woodchop
- I-Woodchop evulekile
- I-Medicine Ball Side Igoba
- Ama-windmills
- Izikwele eziphezulu
- Imibuthano ye-Medicine Ball
- Amapulazi aphephile nge-Rot Ball Ukuguqulwa
- Umfanekiso we-8 nge-Ball Med
- Ukuma eceleni
- I-Crossover Crunch emile
Ukuqeqeshwa Okuyisisekelo Okudidiyelwe
Khumbula ukuthi akudingeki uqeqeshe i-abs yakho ngokwehlukana. Ukuqeqesha okuyinhloko kwenzeka cishe cishe wonke umsebenzi wokuqeqeshwa, ikakhulukazi ukuqeqeshwa kwesisindo . Noma yikuphi ukuzivocavoca okukudingayo ukuba uzinze umzimba wakho njengoba uphakamisa isisindo kuzobandakanya umgogodla wakho, ikakhulukazi uma wenza umzimba wokusebenza, uhamba ohlanganisa kokubili umzimba ophansi nangaphansi ngesikhathi esifanayo.
Ezinye izibonelo zifaka:
- Ukufa Kwemilenze Enye
- Amapulangwe Amanxeba Okuhlangene Ohlangothini Lecala
Engeza inselele enkulu yomphakathi ekusebenzeni kwakho ngokuzama ukuhlolwa okuphezulu noma ukuhlanganisa ukuhamba kwakho siqu ndawonye. Ungaphinda usebenzise ukuzivocavoca ebhokisini lokuzivocavoca ngenkathi umile ngomlenze owodwa, noma endaweni engaphephile (njenge- BOSU ). Ngeke kuphela ukuthi i-abs yakho ibe namandla futhi ikwazi ukubhekana nokuhamba konke kokuhamba komzimba, kodwa ngeke futhi wenze ukuchofoza okukodwa.