Uma ukhathele yi-crunches endala efanayo, lokhu kusebenza kokuma ab kuzoba inselelo yenkomba yakho ngendlela entsha. Ukuzivocavoca kwama-ab okusebenzayo kuyasebenza kakhulu, kusebenza kakhudlwana futhi kuhloswe yonke imisipha ye-abs yakho ngenhloso eqinile, efanelekile.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangelwa ubuhlungu noma ukungakhululeki.
Izinto ezidingekayo
Ibhande lokumelana, ama-dumbbells ahlukahlukene, i-ball medicine kanye ne-kettlebell (ngokuzithandela)
Kanjani
- Ukufudumala nge-cardio embalwa yokukhanya
- Qedela ukuvivinya umzimba ngalunye njengoba kubonisiwe, ukugcina ukuhamba ngalunye kuhamba kancane futhi kulawulwa
- Phinda ukulandelana konke ukuqeqeshwa okude, okunamandla kakhulu
- Gcina umzimba uzinzile kulo lonke ukuhamba futhi ugweme ukuguqula noma ukusebenzisa umfutho
Imibuthano ye-Medicine Ball engu-1
Bamba ibhola ye-med ephezulu futhi uncike ngakwesokudla, uphendule ezinyaweni ukuguqula umzimba njengoba ujikeleza ibhola ngakwesokudla. Qhubeka embuthanweni, ulethe ibhola phambili bese uphenduka ngakwesobunxele, uphinde uguqule ezinyaweni, njengoba ujikeleza isisindo nxazonke. Phinda u-16 ubuyeke ohlangothini olulodwa bese uphendukela kolunye uhlangothi.
2 - Ukuma eceleni
Qala endaweni yokuma, ingalo yangakwesokudla iqonde phezulu emoyeni. Shift isisindo sakho emlenzeni wakho wesobunxele uphinde ukhuphule kancane bese uphuma ohlangothini ngenkathi uletha ibhande elifanele ngakwesokunene kwamadolo, ucindezele ama-obliques. Thatha ingalo kanye nonyawo phansi bese uphinda, ugcine ukuhamba kancane futhi kulawulwe. Phinda u-16 ubuyeke ohlangothini ngalunye.
I-3 - I-Crossover Crunch ehleliyo
Hamba ngezandla ngemuva kwekhanda, uphumele ngaphandle. Letha idolo elifanele futhi lingene emzimbeni njengoba ujikeleza ngombono, ulethe ihlombe elingakwesobunxele kuya ngakwesokudla. Buyela ekuqaleni futhi uphinde, ugcine ukuhamba kancane futhi kulawulwe. Phinda u-16 ubuyeke ohlangothini ngalunye.
4 - Izinkuni ze-Diagonal
Namathisela ibhande lokumelana into eqinile eduze kwephansi. Bamba omunye umkhawulo bese uthatha izinyathelo ezimbalwa kude ukuze uthole ukungezwani okungeziwe. Ukugcina izingalo ngokuqondile, ukushintshanisa umzimba bese uletha izingalo phezulu uma ucindezela i-abs. Pivot ezinyaweni bese ujikeleza ezinqeni nasemadolweni njengoba uvula. Phindela emuva bese uphinda u-10-16 kabusha ngaphambi kokushintsha izinhlangothi.
5 - Izinkuni eziqinile
Gcoba ibhande eduze nento eqinile esikhaleni sezinyawo futhi ume eceleni, ubamba izibambo ezandleni zombili. Ukugcina izingalo ziqondile, ulethe izingalo emzimbeni, ujikeleze kancane kancane ohlangothini oluphambene futhi uvumelane nezibopho. Buyela ekuqaleni futhi uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi.
6 - Ngaphambi nangemuva Umfanekiso 8
Hamba phambili nomlenze wesokudla ungene emgodleni ngenkathi ushaya imithi ibhola ngakwesokudla, phansi nangaphezulu emjikelezweni wesigamu (isigamu somumo wesishiyagalombili). Phindela emuva ukuze uqale bese uhambisa unyawo olungakwesokudla emuva endaweni ephikisanayo, uqhube ibhola lemithi ngakwesobunxele, phansi nangaphezulu emjikelezweni wesigamu ukuqedela ukuhamba kwesibalo esingu-8. Qhubeka uphazamisa phambili futhi ubuyele ngomlenze ofanayo, uhambisa ibhola endaweni yesibalo esingu-8 ukuphindaphinda kwe-16, bese ushintsha izinhlangothi.
I-7 - I-Static Lunge ne-Rotations
Qala endaweni ehlelekile, umlenze wangakwesokudla phambili, umlenze wesokunxele ubuyele emuva. Bamba ibhola lomuthi ngezandla ngokuqondile. Ukugcina umzimba ophansi uzinzile, ujikeleze kusuka ohlangothini ukuze ulethe izingalo emzimbeni ngakwesokudla. Buyela esikhungweni futhi manje ngakwesobunxele, ugcine ukuhamba kancane futhi kulawulwe. Phinda u-8 ubuyekeze, bese ushintsha imilenze bese uqedela enye isethi ye-8 reps.
I-8 - I-Overhead Squats
Hamba ngesimo esiphezulu ubambe ama-dumbbell esandleni ngasinye. Thatha ingalo efanele, uvumele ingalo yesobunxele iphele phansi. Ukubheka phezulu ngakwesokunene (ngokuzikhethela) ngaphansi kwe-squat kuze kube yilapho amathanga ahambisana nendawo. Cindezela isipele, ugcine ingalo uphinde uphinde uphinde uphinde uphinde ubuyele eceleni.
I-9 - I-Kettlebell Windmills
Bamba i- kettlebell noma i-dumbbell ngakwesokunene. Vula izinzwane zangakwesokudla futhi izinzwane ezingakwesokunxele zihambe futhi uthathe ingalo yesobunxele ngqo. Hlelela ngakwesokudla, ukukhahlela umlenze wesokunxele uphonsa idolo elifanele njengoba usinciphisa isisindo phansi. Gcina amehlo akho engxenyeni yesokunxele esisele. Hlela futhi uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi.