Ukusebenza kwe-Ab kuthatha umzamo omkhulu. Kungani ungazenze zibe ngcono kakhulu? Nazi ezinye iziphakamiso zokwenza ukusebenza okusebenzayo kuphumelele - hhayi kuphela ukuthola i-abs flat flat, kodwa futhi okusebenzayo kakhulu.
1) Yazi Imisipha Yakho Yomzimba
Uma uzokwenza ukusebenzela ab ngendlela ebala into yokuqala ukwazi ukuthi yimaphi imisipha osebenzayo. Abantu abaningi abazi ukuthi i-abs empeleni i-4 amaqembu e-muscle ahlukene ngezenzo ezahlukene.
Uma ufuna ukuqeqeshwa kwakho ukuphumelela udinga ukusebenza kuzo zonke izibeletho. Ukuqaphela isinyathelo sokuqala:
Indlela Yokudonsa I-Abs In Your
2) Akusiyo Ngeziphuzo Ze-Hip noma i-Tucking i-Pelvis
O, u-ouch. Umsebenzi omningi nemiphumela embalwa ...
Ama-Hip flexors yimisipha esiza ukuletha umlenze nesiqu esondelene ndawonye, okuyinto yokufuna umsebenzi omningi. Kodwa-ke, nakuba izimpande ze-hip zivame ukubandakanya emsebenzini wokusebenza, ufuna ukuqinisekisa ukuthi i-abs yakho isebenza kanzima, hhayi ama-flexible hip yakho.
Ngendlela efanayo, ukucubungula i-pelvis kungenza ukubukeka kokusebenza kubonakale futhi kujabulise kakhulu (uma kungenayo indlela). I-Tucking ingaphinda ibuhlungu emuva futhi ikwenze ukweqa lezo zinhlanzi ezijulile zomzimba ofuna ukusebenza.
I-Vuck vs I-Pelvis engekho Neutral
Hip Flexors vs Abs
3) Ukulinganisa Ab Workouts With Emuva Exercises
Imisipha yomzimba kanye nemisipha yangemuva ibhalana ngezindlela ezibalulekile ekuphumeni kwakho kanye nempilo yomgogodla wakho.
Ukuze uhambe kahle futhi uvikeleke yonke imisipha yakho yangaphakathi idinga ukusebenza ndawonye, kufaka phakathi imisipha yangemuva.
Uma usebenza imisipha yakho yesisu ngaphandle kokulingana nokuzivocavoca emuva kwesikhathi , ikakhulukazi, ngeke ube ngumuntu oyedwa ozobhapathizwa ngenxa yobuhlungu bamuva , kodwa cishe uzophelela ngokungahambi kahle, okungahle kube khona okwenziwe kahle ().
5 izivivinyo zokuvuselela emuva
Izandla ezisheshayo nezamandla
Imiyalo yePilates Back Exercises
Kungani i-Pilates isebenza nge-Back Pain
4) Umsebenzi we-Upper nephansi
Ngokuqinisekile azikho imisipha yomzimba ephezulu phezulu nangaphansi. Noma kunjalo, ukusebenza kukhona ukungafani okuphezulu nokuphansi futhi udinga ukubhekana nazo zombili izindawo. Uma wenza nje ukuzivocavoca okufana nokuphakamisa kwesifuba (ingcono engcono ye-crunches) ungase ugcizelele kakhulu umsebenzi we-ab phezulu futhi uzibuze ukuthi kungani usenalo i-ab pooch ephansi.
Izibonelo Zezibonelo - Upper Ab no-Ab Ab Focus Focus:
Roll Back
Igoqele phezulu
Ukunyuka komlenze ombini
I-Low Leg Lowers
Ukunyuka komlenze owodwa
Futhi ubone:
I-Pilates Flat Ab Isu Sezinhlelo Zokusebenza
Amaminithi angu-20 e-Pilates
5) Yenza ama-Pilates amaningi ama-Exercises
Iningi labantu lihlobanisa i-Pilates ne-ab abasebenza. Futhi kuyiqiniso, uPilates uningi lomsebenzi wesisu. I-Pilates isebenza i-abs yonke indlela ongayenza ngayo - i-abs engenhla, i-abs engezansi, eceleni, ukuhlanekezela, ukulula, njll ... Siqala ngomgogodla , futhi ngempela i- Pilates powerhouse , okungaphezu nje kwe-abs ngoba, empeleni, imisipha yomzimba ungasebenzi wedwa.
I-abs yakho idinga ukukwazi ukusebenza emakhonsathini nayo yonke imisipha emzimbeni wakho - ngisho nesikhunta esincane kakhulu. Ngakho i-Pilates iyindlela egcwele umzimba, futhi yilapho uthola khona okungcono kakhulu, okungukuthi, yebo, kodwa futhi futhi ukuthi akusebenzi kahle ngokuphathelene nakho konke ofuna ukukwenza empilweni yakho.
Ngakho ungazitholi ukuzivocavoca. Funda umsebenzi wonke umzimba wakho kusuka emgodini oqinile.