Okuphezulu oku-10 Okuthuthukisiwe oku-Ab

I-Knee Tucks

Uma ukhetha ukuzivocavoca okungcono kakhulu kwe-abs yakho , ama-tucks amadolo ahle kakhulu ekubhekeleni ibhalansi, ukuzinza kanye namandla amakhulu. Izingalo kanye ne-torso kusiza ukuzinzisa umzimba wakho njengoba uguqa ngamadolo, futhi ekupheleni kokunyakaza, unike i-abs yakho isikhala esengeziwe ukuze uqinise inselele.

1. Ngena esimweni sokubamba ibhola ngaphansi kwezingubo / ama-ankles (lula) noma izinyathelo ezinyaweni (okunzima).
2. Qinisekisa ukuthi umzimba uqondile, ubuyela emuva futhi u-abs akwenzile.
3. Gcwalisa ibhola, uguqe ngamadolo ngokuya esifubeni njengoba ufaka i-abs.
4. Zama ukungabuyeli emuva ngezandla zakho kodwa, esikhundleni salokho, ugcine konke ukuhamba emadolweni.
5. Ungaguquki ngemuva uma ugoqa ngamadolo.
6. Buyela ekuqaleni futhi uphinde ubuyekeze ngo-10-16.

2 - Ama-Pikes eBhola

Ama-pikes amabhola ayiyona inguquko ephakeme yamathambo, futhi ayinselele kakhulu. Ungakwazi njalo ukuguqula ukuhamba ngokugcina amadolo kancane kancane noma ngokunciphisa ubude bezinyathelo bese uphakamisa kuphela izintambo ngamasentimitha ambalwa, uphakamisa uma uqina. Isihluthulelo sokwenza lokhu senze inselele ukusebenzisa i-abs ukudonsa izintambo phezulu, ukugoqa izinyawo phezulu kwebhola.

1. Ngena esimweni sokubamba ibhola ngaphansi kwezingubo / ama-ankles (lula) noma izinyathelo ezinyaweni (okunzima).
2. Qinisekisa ukuthi umzimba uqondile, ubuyela emuva futhi u-abs akwenzile.
3. Cindezela i-abs bese uphakamisa izinyathelo uphakamise phezulu, ugoqa izinyawo phezulu kwebhola.
4. Gcina imilenze iqondile inselelo enkulu, uphelele emgodini oqondile onyaweni ngezinzwani ebhola.
5. Buyela ekuqaleni futhi uphinde ubuyekeze ngo-10-16.

I-3-Oblique Knee Drops

Amaconsi amadolo ama-Oblique ayindlela enhle yokukhomba ama- oblique kanye ne-rectus abdominis nangemuva. Isihluthulelo salokhu kuthutha ukusebenzisa i-abs yakho ukulawula imilenze yakho njengoba uyanciphisa phansi bese ubambisana nabo ukuze ubakhulise. Gwema ukugoqa noma ukucindezela emuva kwakho phansi ngokugcina uhambo oluncane lokuhamba, kuphela ukwehlisa amadolo kuze kube manje. Ungazama futhi lokhu kuthutha ngaphandle kwebhola lomuthi noma ngethawula elihlanganisiwe ngaphansi kwezinqulu ukuze uthole ukwesekwa okungaphezulu.

1. Ulale phansi phansi ngamadolo ahanjiswe futhi agxile emazingeni angama-90.
2. Beka ibhola lomuthi phakathi kwamadolo bese welula izandla ukuya ezinhlangothini njengezindiza, izintende zibheke phezulu.
3. Vumelanisa i-abs bese uhlehlisa amadolo phansi ngakwesokudla.
4. Nciphisa amadolo njengento ephansi ngangokunokwenzeka ngaphandle kokuphakamisa amahlombe phansi noma ukucindezela emuva.
5. Cindezela i-abs, uzwe inkontileka yakho ye-obliques uphinde uguqe amadolo bese uya kolunye uhlangothi.
6. Izinhlangothi ezingezansi ze-1-3 isethi ye-10-16 reps.

4 - Izandiso ze-Medicine Ball

Ukuzivocavoca okuphambili kakhulu kuhlose imisipha eminingi kuhlanganise ne-abs, emuva, imilenze nezingalo. Ukuze uzame lokhu, ungase ufune ukusakaza ibhola eceleni komdonga ukuze uzinze futhi uqale ngaphandle kwebhola lezokwelapha ukuze usebenzise ifomu lakho. Lokhu kudinga kudinga ibhalansi namandla amakhulu. Uma uzwa ubuhlungu emhlane wakho ophansi, gcina izingalo phezu kwesifuba noma uhle kancane kancane ukuba uzilahle phansi.

1. Beka ibhola ngaphansi kwe-back back ukuze uhlanganyele i-abs yakho futhi uzinze izinkalo. Phakamisa ibhola eceleni komdonga ukuze uzinze uma kudingeka.
2. Bamba ibhola lemithi elula noma i- dumbbell ngqo phezulu esifubeni bese uqinisekisa ukuthi amadolo angama-90 degrees.
3. Izandla ezingezansi emva kwakho ngenkathi ngesikhathi esifanayo ukhulisa umlenze wesokudla.
4. Buyela ekuqaliseni uphinde uphinde, ukushintshanisa imilenze ngo-10-16 kabusha.
5. Ngenselele encane yokulinganisela, yenza isandiso somlenze ngaphandle kwebhola lemithi.

5 - Iplanti Ngomlenze Phakamisa

Ukuzivocavoca kwendabuko kuyindlela enhle kakhulu yokuzivivinya umzimba ehilela cishe yonke imisipha emzimbeni ngokugxila kwi-abs nangemuva. Le nguqulo ihilela ukufaka izinyawo ebhokisini nokuphakamisa imilenze, ngesikhathi esisodwa, ukwengeza amandla kulowo msebenzi. Ukuze uguqule, faka ibhola ngaphansi kwamacu noma amathanga angaphezulu.

1. Beka ibhola ngaphansi kwamakhanda noma izinzwane (okunzima) kanye nezandla mayelana nobubanzi behlombe phansi.
2. Ukubambisana ne-abs ukubamba umzimba ngendlela eqondile kusuka enhlokweni kuya enzwaneni.
3. Ukugcina i-abs ingenwe, phakamisa umlenze wesokudla ibhola ngamasentimitha ambalwa, ubambe imizuzwana embalwa bese uphansi. Phinda ngomlenze wesokunxele, ukushintsha izinyawo ukuze uhlasele u-8-16 ohlangothini ngalunye.

6 - Izinkuni

I-woodchop kuyisimo esiyinselele futhi esinamandla esiqondisa i-abs nangemuva. Kuyindlela enhle yokuqinisa umqondo wokuguqula izinkulumo ezifana nalabo abathintekayo egalfu , baseball , noma tennis . Ungenza lokhu ukunyakaza kusuka phansi phezulu (njengoba kubonisiwe) noma uguqule ukunyakaza futhi ukwenze kusuka phezulu ukuze ushintshe izinto. Isihluthulelo sokugcina lokhu kuphephile ukuguqula iziqhakazi namadolo ekuqondeni ohambayo futhi ugxile ekwenzeni i-abs.

1. Namathisela umkhawulo owodwa webambo lokumelana nesento esiqinile (njengezinyathelo zokugwaza) eduze kwephansi.
2. Bamba olunye uhlangothi futhi uthathe izinyathelo ezimbalwa ukuze udale ukungezwani ebhentshini. Kungase kudingeke ukuthi ugibele ibhande ezandleni zakho izikhathi eziningana.
3. Ukugcina izingalo ngokuqondile, ukushintshanisa umzimba bese uletha izingalo phezulu uma ucindezela i-abs.
4. Phenduka ezinqulwini nasemadolweni njengoba uvula ukugwema amalunga.
5. Phindela emuva bese uphinda u-10-16 kabusha ngaphambi kokushintsha izinhlangothi.

7 - Ukushintshaniswa kweBhola

Lokhu kuhamba okuthuthukako akusebenzi nje kuphela umgomo, ngokugxila emibhalweni, futhi kuhlose ukulinganisela, ukuzinza, nokuguquguquka. Ukuze ugcine lokhu kuphephile, gcina umsebenzi uhambe kancane futhi ulawulwe futhi ugcine amadolo ahambelane nama-shins nama-ankles kunokuba uwahlanekezele ohlangothini olulodwa noma olunye.

1. Thetha ibhola ngaphansi kwamahlombe, intamo, nenhloko, iziqhophozi ziphakanyiswe endaweni yebhuloho.
2. Bamba ibhola lomuthi noma ukukhanya okulula phezu kwesifuba.
3. Qinisekisa i-abs yakho uphinde ujikeleze isifuba sakho ngakwesobunxele ngangokunokwenzeka, uvumela izinyathelo nemilenze ukuba ihambise ngokwemvelo ngokunyakaza.
4. Phendulela isipele bese ujikeleza waya kolunye uhlangothi.
5. Phinda amaqoqo angu-1-3 we-10-16 reps (impendulo eyodwa ihlanganisa izinhlangothi zombili nezokunxele).

8 - Side Bridge nge Hip Drops

Ibhuloho eliseceleni kuyisenzo esithuthukile, ikakhulukazi uma uhamba phambili esihlokweni (enye inketho ukulinganisela esandleni). Ukwengeza ukuphakanyiswa kwe-hip kunselele ngempela izinselele, okwenza lokhu kusetshenziswe ngokuyinhloko jikelele. Ungashintsha ngokugcina idolo elilodwa phansi noma ngokuthatha izinyawo ezinhlangothini esikhundleni sokugxila ngaphezulu komunye nomunye.

1. Themba ohlangothini lwakho olinganiselayo ngaphambili nangenyawo.
2. Izindebe nezinyawo kufanele zihlanganiswe phezulu komunye nomunye.
3. Ukubamba i-torso ngokukhawuleza, uvumelanise kancane kancane i-abs yakho bese uphonsa umlenze phansi (akudingeki uthinte).
4. Gwema ukuphonsa ehlombe.
5. Yenza isiphakamiso siphindele uphinde uphinde uhlele ama-1-3 amasethi angu-10-16 ohlangothini ngalunye.

9 - Uhlezi uTorso Twist

I-torso ihlezi yindlela enhle yokubhekisisa ama-oblique ngenkathi iqinisa ingqalasizinda nokwakha ukukhuthazela kwi-hip flexers. Isihluthulelo sokugcina lokhu kuphephile futhi kuphumelele ukugcina umhlane uqondile futhi isifuba siphakanyisiwe kulo lonke umsebenzi kunokusizingela amahlombe, okungahle agweme ngemuva.

1. Hlala ubambe ibhola lomuthi ngamadolo ogobile.
2. Hamba kancane, uhlanganyele u-abs futhi ugcine umhlane uqondile futhi isifuba siphakanyisiwe.
3. Jikela ngakwesokudla, uthinte ibhola lomuthi phansi phansi kwe-hip.
4. Buyela emuva futhi ujikeleze ngakwesokunxele.
5. Phinda, izinhlangothi ezishintshayo kuma-1-3 amasethi we-10-16 reps (eyodwa imp ngakwesokudla nangakwesobunxele).

10 - U-Rolls on the Ball

Imiqulu ye-Ab yinto yokuvivinya inselele ehlose yonke imisipha yomgogodla. Lokhu kuhamba okuthuthukile kudinga ukunakekelwa ngemininingwane ukuze ugweme ukucindezela emuva. Qinisekisa ukuthi uvele uphelele ngokukhululekile. Uma uzizwa unesifo emhlane, buyisela ukuvivinya umzimba noma ugweme ngokuphelele.

1. Hamba phambi kwebhola bese ubeka izandla phezu kwebhola, ngokufana komunye nomunye kanye nezinsimbi ezigobile.
2. Vumelanisa i-abs bese udonsa isisu ngokuya emgodleni.
3. Hamba kancane kancane futhi uphume ngokukhululekile, kuze kube yilapho uzwa ukuthi i-abs ayihlanganyeli. Ungahambi kuze kube manje ukuthi ubuhlungu emuva noma ukuwa.
4. Lokhu kuthutha akubandakanyi ukugoqa izinkalo, ngakho-ke ugcine uqonde kulo lonke umsebenzi.
5. Ukugcina umzimba uqonde, ukudonsa umzimba wakho kancane kancane usebenzisa izingalo zakho nezibeletho.
6. Qhubeka ngamasekhondi angu-1-3 wezintambo ezingu-8-12, ugweme lokhu kuthutha uma unenkinga emuva.
7. Ungashintsha ubunzima bokuhamba ngokubeka izandla zakho eduze noma ukuqhubeka.