Umbuzo: Ngingakanani okufanele ngisebenze i-abs yami uma ngifuna ipakethe eyisithupha ?
Impendulo:
Impendulo emifushane yalokhu akukaze. Isizathu esisodwa engikushoyo ukuthi kungenxa yokuthi ab abasebenzisi ngeke bakunike i-abs flat . Kubonakala sengathi kuzosebenza, akunjalo? Ukwenza i-crunch futhi umzimba wakho uthatha amandla nama-khalori kusuka ku-abs yakho, kwesokudla? O, uma kuphela lokho kuyiqiniso.
Ukunciphisa amabala akusebenzi, ngakho isikhathi sakho esiningi sisebenziseka kangcono emisebenzini eshisa amakholori amaningi afana ne- cardio , ukuqeqeshwa kwamandla nokwenza izivivinyo ezengeziwe.
Lokho kusho, usadingeka ukuthi usebenze izidumbu zakho futhi azifani nenye yonke imisipha yakho. Ngeke usebenze amahlombe akho nsuku zonke futhi, ngokufanayo, akufanele usebenze i-abs yakho yonke imihla noma. Umzimba wakho udinga isikhathi sokutakula ukuze ukhule unamandla futhi ushintshe.
Ukuvame ukusebenzela i-Abs yakho
Njengamanye amaqembu akho omzimba, ufuna ukusebenza nge-abs 3-4 izinsuku ezingekho ezilandelanayo ngesonto futhi ufuna ukuqinisekisa ukuthi uqondisa zonke izingxenye zomzimba wakho, hhayi nje indawo 'eyisithupha.' Lokho kufaka phakathi: sebenzisa i-abs yakho yezinsuku ezingu-2-3 ezingenakulandelana ngesonto, uqaphele ukukhomba wonke ama-muscle wakho:
- I-Rectus abdominis - I-Ball crunches, i-crunches yomlenze , kanye ne-crunches ende yezingalo ziyizindlela ezimbalwa zokukhomba lo muscle
- I-abdominis e-Transverse - Iplanki, ipeni elihlangene , namatekisi amadolo amakhulu ekuqiniseni i-TVA yakho
- Ukungena kwangaphakathi nangaphandle - Ibhayisikili isebenza ama-obliques futhi ngakho-ke lawa amaconsi ama-knee ablique kanye nalokhu kujikeleza ebhola
Ab Workouts
- Ukuzivocavoca kwe-Abs & Back
- I-Abs neCore Workout
- Abs on the Ball
- Ukusebenza Okuyinhloko Okuphelele
- Isinyathelo ngesinyathelo Ab Ukuzivocavoca
Bangaki amasethi / ama-reps ama-exercises ab okufanele ngiwenze?
Njengoba kushiwo ngenhla, imisipha yakho ifana neminye imisipha emzimbeni wakho. Lokho kusho ukuthi ufuna ukukwenza phakathi kuka-10-16 reps yomsebenzi ngamunye wezinhlelo ezingu-2-3.
Uma ngabe wenza isikhashana ngaphandle kwesikhathi futhi uthole ukuthi awukhathala ekupheleni kwesethi ngayinye:
- Hlola ifomu lakho . Ungasebenzisi ukujula noma ezinye izingxenye zomzimba (njengezintamo zakho noma izikhwama zakho ze-hip) ukukusiza.
- I-dow ephansi n. Lapho uhamba kancane, imisipha yakho iyosebenza kakhulu.
- Zizinselele ngokuzivocavoca okuhlukile.
- Zama imisebenzi enamandla njengama-Pilates, yoga noma ngisho nama- exerc exercises ab ukuze uhlose i-abs yakho ngendlela entsha.