Izinga eliphakathi kwe-Abs ne-Core Workout

Ukuzivocavoca oku-7 ukwakha izibeletho ezinamandla ngokushesha

Uma unolwazi ejimini kodwa ungakatholi incazelo ku-abs yakho ukuthi ufuna, kunezindlela zokufeza lokhu esikhathini esincane kakhulu. Inhloso yeluhlelo oluhlelekile ukwakha amaqembu ahlukahlukene e-muscle ahlanganisa izibeletho zakho ngendlela ehlosiwe, enamandla, futhi ephephile.

Lokhu kusebenza kokusebenza okuyisisekelo nokubandakanya okubandakanya izivivinyo ezihlukahlukene ezihloselwe ukuqinisa i- rectus abdominis , obliques , i- transdom abdominis, kanye ne- erector spinae . Kuyinto enkulu yokuzivocavoca okukhulu abagibeli bezemidlalo abaphakathi abaqeqeshelwe amandla okungenani amasonto amane kuya kwangu-8.

Izinkombandlela Zokusebenza

Kulo mkhuba, uzodinga umati kanye nebhola lokuzivocavoca . Ukuze ufeze imiphumela emihle, kuzodingeka uhambisane nezimiso ezintathu eziyisisekelo kulowo nalowo mkhuba:

1. Njalo qalisa ukuzivocavoca ngalunye nge-wardiop emizuzu emihlanu kuya kweyingu-10 yokukhanya kwe-cardio .
2. Uma usufudumala, yenza amaqoqo amabili okuzivocavoca ngalunye ngezikhathi ezingu-16. Ukuphumula ngokungekho ngaphezu kwamasekhondi angu-20 kuya kwangu-30.
3. Yenza lokhu kuqhutshwa kabili kathathu ngeviki ngosuku lokuphumula phakathi kokusebenza.

1 - Ukuzivocavoca kweBhola

Ukusetshenziswa kwebhola lokuzivivinya kusiza ukuqinisa imisipha yomzimba ngoba ulokhu ulungisa ibhalansi yakho. Ukwenza lo msebenzi:

1. Themba ngempumalanga yakho ebhodini ngezandla zakho ezibekwe ngemuva kwekhanda.
2. Njengoba uphumelela, qhafaza i-abs yakho uphakamise amahlombe akho, uhlanganise i-abs kuya ezinqulwini ngaphandle kokugeleza ibhola.
3. Yehlisa njengoba uvula futhi uphinde uphinde uhlele amasethi amabili we-16 reps.

2 - Izikhwama ezibuyela emuva

I-crunch eguquguqukayo iqinisa ukusebenza ngokususa imilenze yakho kusukela ku-equation. Nakuba lo msebenzi uhlinzeka ngokuzinza ngokubeka iphansi lakho phansi, isisindo esingeziwe semilenze yakho sinezela ukucindezeleka emisipha ephansi yesisu. Ukwenza lo msebenzi:

1. Ulale emhlane wakho ngamadolo akho waphakamisa ama-angle angama-90 degree, amathole ahambisana phansi.
2. Njengoba uphumelela, vumelanisa i-abs yakho ukuphakamisa izintambo phansi bese ubambelela okwesikhashana noma ezimbili. Zama ukungagudluli imilenze noma ukusebenzisa ukuphakamisa izinyathelo zakho.
3. Nciphisa izinyathelo zakho njengoba uvula futhi uphinde uphinde usebenzise amaqoqo amabili we-16 reps.

3 - i-Long Arm Crunch

Ukuqhuma kwengalo ende kunenye indlela lapho izingalo zakho zinwetshwe khona ukuze ungakwazi ukusebenzisa amandla okugqekeza i-abs yakho. Ukwenza lo msebenzi:

1. Lala emgqeni bese wandisa izingalo ngqo phezu kwekhanda. Gcina izintambo zakho ngqo bese ubeka izandla zakho noma izintende zezandla ndawonye. Ungafaki iminwe yakho.
2. Njengoba uphuma, qhafaza i-abs uphakamise amahlombe phansi. Ungadlulisi izingalo zakho phambili; zigcine ziqonde ngqo. Uma udinga ukwesekwa, ungafaka esinye sezandla zakho ngemuva kwekhanda lakho.
3. Yehlisa njengoba uvula futhi uphinde uphinde uhlele amasethi amabili we-16 reps.

4 - Ukwehla kwebhayisikili

I-crunches yebhayisikili yi-crunches ephakeme kakhulu esiza ukwakha ama-obliques. Ukwenza lo msebenzi:

1. Ulale emhlane wakho ngamadolo waphakamisa isikhundla se-degree-90, amathole ahambisana phansi. Beka izandla zakho ngemuva noma ezinhlangothini ikhanda lakho.
2. Ukuphakamisa amahlombe, uqondise umlenze wesokunxele ngenkathi uhlanekezela i-elbow kwesokunxele kuya emadolweni ofanele.
3. Manje vula umlenze wesokunene ngenkathi uhlanekezela ngakwesokudla ngakwesokunxele.
4. Ngaphandle kokulahla amahlombe, qhubeka phambili futhi phambili ngokuphindaphinda kwezingu-16. Ukuphuza ukwenza lo msebenzi, kunzima kakhulu. Phumla imizuzwana engu-20 ukuya ku-30 ​​bese uqala futhi.

5 - I-Plank

Iplanki yindlela yokuzivocavoca elula eyenza amandla ekhoneni, emahlombe, emagcekeni nasezinhlobonhlobo ze-gluteus. Ngokulondoloza i-taut, ukuma okuqinile, i-abs yakho iphoqelelwe ukuba ibe yindawo esebenzayo. Abantu abaningi abakwazi ukubamba iplanki ngamasekhondi angaba ngu-30 uma kuqala ukuqala. Ukwenza lo msebenzi:

1. Ukuphumula emabunzini akho, lungisa umzimba wakho ngendlela eqondile, ubeke izinyawo zakho ezinzwaneni zakho. Ukubamba iqhaza lakho ngokujulile kuzokusiza ukugcina isikhundla futhi ugcine umhlane wakho uqonde. Ungayeki noma uphakamise izinyathelo.
2. Ukuphefumula kancane, ubambe imizuzwana engu-20 kuya kwangu-60.
3. Zithobe phansi, uphumule imizuzwana engu-20 kuya kwangu-30 uphinde uphinde.

6 - I-Tneks Tucks kwiBhola lokuzivocavoca

Amadolo adinga ukulinganisela kwe-lateral futhi akha amandla hhayi kuphela ku-abs kepha izingalo namahlombe. Ukwenza lo msebenzi:

1. Ukuzulazula kuzo zonke ezine, faka unyawo lwakho lokunene bese unyawo lwakho lwesobunxele phezu kwebhola lokuzivocavoca, ulibeke ngaphansi kweziqongweni zakho. Gcina izingalo zakho ngqo njengokungathi uzothatha amaphuzu.
2. Ngokulawula, uguqa ngamadolo akho esifubeni sakho, uvumele ibhola lingene ezinyaweni zakho.
3. Manje lungisa imilenze yakho emuva esimweni sokuqala. Zama ukungagudluli emuva engalweni; gcina konke ukuhamba emadolweni.
4. Phinda u-16 ubuyekeze phezu kwamasethi amabili.

7 - Izandiso Emuva

Lo msebenzi uhamba kancane kodwa unikeza umthelela omkhulu. Kuvame ukubhekwa ngokuthi izinkumbi zenza i- yoga futhi yaziwa ukwakha amandla ngokushesha futhi ngokuphepha. Ukwenza lo msebenzi:

1. Ukuqamba amanga phansi ngezandla izandla zakho ezinhlangothini zakho.
2. Ukumangalisa, ngesikhathi esisodwa uphakamise umzimba wakho nemilenze engenhla emhlabathini ngamasentimitha ambalwa. Bamba imizuzwana emithathu ukuya emihlanu, ugcine imilenze iqonde. Ngenselele eyengeziwe, ingabe ukuvivinya ngezandla zakho kwavela ngaphambi kwakho.
3. Ngaphansi njengoba uphuma futhi uphinde uphinde usebenzise amaqoqo amabili we-16 reps.