1 - Yenza kalula ukufudumala kwakho
Yenza Ukushisa Kakho Kulula
Abantu abaningi kakhulu, kuhlanganise nawe, ngiyaqiniseka, uyazi ukuthi izibeletho ezincane eziphansi ziyisimangalo ekuvimbeleni nasekulawuleni ubuhlungu obuphansi emuva.
Njengalokhu, kungenzeka ukuthi usuvele uqedile izigaba zokuqala zomsebenzi wakho ophansi wokuzivocavoca - uyazi, ulale ngemuva, uphefumule, ulethe umlenze owodwa phezulu nangaphezulu, mhlawumbe ngisho nambili.
Kodwa bewazi ukuthi labo abahambayo manje bashukumisela ukwenza ukufudumala okukhulu?
Nazi ezinye ezimbalwa zokuzithandela zangaphambi kokuzivocavoca:
- Yenza umsebenzi wakho we-TA usebenze
- Core Support Recipe
- Ukudweba Ku-Maneuver
2 - Engeza i-Challenge elula ku-Abs yakho - ama-Double Knees esifubeni
Engeza i-Challenge elula ku-Abs yakho - ama-Double Knees esifubeni
Ukuqhubeka nenhloko elula-ehambayo-efudumele-ups, ukudweba kokubili amadolo esifubeni sakho yizinga elilandelayo lenselele. Kulula njengokungathi ulele futhi usebenze imisipha yakho eyisisekelo, kodwa cishe uzothola lezo-abs-workin 'nje kancane.
Uma usuvele uqinile, cabangela ukungeza ekuphakamiseni ukuphakamisa kwamahlombe akho nasenhla yangemuva (futhi inhloko, yebo, kungcono ukucabanga ngokunyakaza okuvela emahlombe akho.) Uzobe "uthole" okungcono ngaphezulu inselelo enjalo ngaleyo ndlela.)
3 - Inselele elula ye-Ab Isetshenziswe kuNqanaba Elilandelayo - Amathanga Aphindwe Kabili Kusuka ekhanda
Inselele elula ye-Ab Isetshenziswe kuNqanaba Elilandelayo - Amathanga Aphindwe Kabili Kusuka ekhanda
Uma ugcina amadolo akho esifubeni sakho (ngenkathi ugcina ifomu elihle) uthola kulula kakhulu, isinyathelo esilandelayo ukuwuhambisa kancane.
Ungakwazi ukwandisa lokhu kumayunithi: Thatha wona kuphela ngangokunokwenzeka ngenkathi usebenzisa i-abs yakho ukugcina i-back your close close. Kumele uzizwe inselele, kodwa hhayi ebuhlungu noma obungenakugwenywa. Uma usuqinele kuleveli yokukhula (okuthatha cishe izinsuku ezingu-10 kuya kumasonto amabili wokusebenza kwansuku zonke) ukwandisa kancane kancane bese uphinda inqubo.
Kulesi sigaba, amadolo akho asalokhu egobile.
Njengokuhamba okudlule, uma usuvele uqinile, cabanga ukwengeza ukuphakanyiswa kwekhanda-intamo-ikhanda kumxube. Futhi esikhundleni sokubamba ikhanda / intamo ngezandla zakho, zama ukukhulisa izingalo ngqo ohlangothini, njengoba kuboniswe esithombeni ngenhla.
Qaphela: Zama kuphela lokhu kuhluka uma ungakwazi ukukudonsa ngaphandle kobuhlungu bentamo.
4 - Umlenze ohlukile oqondile uphakamisa
Umlenze ohlukile oqondile uphakamisa
Izinga elilandelayo lesinselelo lihilela imilenze eqondile, kodwa hhayi imilenze emibili eqondile. Lokhu akudingeki ukuba uphelele; umqondo wukunye ukushintsha umlenze wakho uphakamisa. Njengoba omunye ekhuphuka, omunye wehla.
Uma unamandla ngokwanele, thatha umlenze ongakhulumi kuze kube sezingeni lapho uhamba khona ngaphezu kwephansi (amasentimitha angu-2 kuya ku-10.) Lokhu kuzokwenza "uthole" i-abs yakho engezansi kakhulu kunokuba uma umane uyifake phansi kuze kube yisikhathi sokuyivuselela.
Uma ungenamandla ngokwanele okwamanje, noma uma uhlangabezana nokulimala okuphansi noma ukulimala kwe-sacroiliac, hamba kuze kube yilapho ungakwazi ngaphandle kokucindezeleka. Ngisho ukuthatha umlenze ongakhuliswa kuphela 1/4 noma i-1/2 indlela eya phansi kusuka kuma-degree angu-90 kuhle uma lokho kuyinselele yakho.
Njengezinye izivivinyo, ungagcina ikhanda lakho phansi uma usesezindaweni "zokuthuthukiswa kwamandla ayisisekelo". Kungenjalo, cabanga ukuphakamisa amahlombe, intamo nenhloko.
Uma uthola intamo, ubuyela emuva noma ubuchopho ngenkathi wenza lokhu, uyibuyisele ezingeni elikhululekile noma uyeke ukuzivocavoca futhi uxhumane nodokotela wakho noma uchwepheshe wezokwelapha.
5 - I-Grand Prix ye-Lower Ab Work - I-Double Leg Legze
Umlenze Ombini uphakamisa Inselele Engaphansi Kwesisu
Futhi ekugcineni, igalelo elikhulu lamathumbu aphansi aphansi - ukuphakamisa umlenze womabili. Isexwayiso: Leli zinga akuwona wonke umuntu. Udinga ngempela isisekelo samandla amakhulu esiqine ukwenza lokhu ngaphandle kokuzilimaza. (Ngiyazi lokhu ngokuhlangenwe nakho komuntu siqu.)
Njengomlenze ongakwesokudla ukuphakamisa izinga lezinselelo elixoxwa ngesilayidi esidlule, ukuhambisa imilenze yakho phansi kuphela 75% noma 50% ihle kahle. Ukhiye wangempela uthola leyo ndawo eyenza i-abs yakho engaphansi, ngaphandle kokulahlekelwa ifomu noma ukubuyela emuva enkingeni.
Okuhlobene; Inkinobho Yakho Nempendulo Yakho