Ukusebenza kwamathumbu kanye nolwazi

Ngokuningiliziwe ka-Ab Exercises

I-abs yakho ingenye yeqembu elibaluleke kunazo zonke emzimbeni, hhayi nje ngenxa yokuthi zibukeka kanjani. Abaningi bethu banomgomo wokuthola i-abs flat , kanti ngenkathi leyo mgomo omuhle wokuba nawo, i-abs eqinile ibaluleke nakakhulu.

Uma ubheka ngaphesheya kwepakethe eyisithupha, uzobona iqembu lemisipha enenjongo ebaluleke kakhulu. Akugcini nje ukukusiza ukugoba, ukunweba, ukushintshanisa, nokushintsha izibani zakho, zisekela ingxenye ebaluleke kakhulu yomzimba wakho: umgogodla wakho.

Cishe konke ukunyakaza kwakho kuvela emgodini wakho, ngakho-ke uma unamandla ngokwengeziwe, kulula ukuthi konke kube khona futhi uzivikele ngokwengeziwe ekulimazeni.

Konke mayelana ne-Abs yakho

Sisebenzisa igama elithi "abs" ukuqoqa ndawonye imisipha emine emikhulu. Ukwazi ukuthi yilowo nalowo wenzani kanye nokuzivocavoca okuqondisa lezo muscle kuzokusiza ukusetha ukuqeqeshwa okuphelele kwe-ab ukuze uthole umgogodla oqinile, ofanelekile.

I-Rectus Abdominis

I-rectus abdominis yiqembu lezinsimba esingazijwayele kakhulu ngoba liyaziwa nangokuthi "imisipha eyisithupha ".

• 10 Ab Ukuzivocavoca Okungeke Kuchithe Isikhathi Sakho

• 10 Okuthuthukisiwe kwe-Ab Exercises

Sikubiza ngokuthi ngoba kunezinhlanzi ezintathu ezinamathenda lapho ezihlukanisa imisipha, ukunikeza ukuthi ukubukeka kwe-washboard.

Uma ungaboni ukuthi ukubukeka kwe-washboard, awuwedwa. Iningi lethu aliboni i-rectus abdominis ngoba, ngeshwa, yilapho abaningi bethu bathambekele ukugcina amanoni amaningi.

I-rectus abdominis yenza lokhu okuhambayo okulandelayo:

• Ukujula komgogodla - Lokhu kubonakala sengathi kugoqa noma kuqhuma, lapho uthola khona i-abs yakho ukuletha amahlombe akho okhalweni lwakho.
• I-lateral flexion of the spine - Lokhu kuhamba kude nomjikelezo womzimba noma ukuhambisa umgogodla ngakwesokudla noma kwesobunxele.

Ukuzivocavoca kwe-Rectus Abdominis

• I-Crunch Ball
• I-Long Arm Crunch
• Hlanganisa nge-Heel Push
• I-Pelvic Tilts kuBhola

Lokhu akufaki ukuqeqeshwa okuningi, okuningi ongakwenza, kodwa cishe noma iyiphi inguqulo ye-crunch izosebenza iphakethe lakho lesithupha. Mhlawumbe esinye sezivivinyo ezinhle kakhulu ze-rectus abdominis yakho, kuyamangaza ukuthi ukuhleleka okuhle.

Izibopho zangaphakathi nezangaphandle

I-obliques itholakala nganoma yiluphi uhlangothi lomzimba, ihlanganisa izimbambo. Izibopho zangaphakathi zigijima ngokulandelana, ngendlela efanayo njengokungathi ubeka isandla sakho ephaketheni lakho. I-obliques yangaphandle iphinde isebenze ngokulandelana kodwa ngakwehlukile.

I-obliques yenza lokhu kuhamba okulandelayo:

• Ukucabangela komgogodla
• Ukushintshaniswa komgogodla
• I-lateral flexion

Noma nini lapho wenza ukuvivinya umzimba kohlobo lwe-crossover, usebenzisa ama-obliques akho.

Ukuvivinya ama-Obliques

• Ukuzivocavoca ngebhayisikili
• I-Russian Twist
• I-Side igoba nge-Ball Med
• I-Crossover Crunch emile
• Plank Side

I- Abdominis e-Transverse

I-abdominis eguquguqukayo, eyaziwa nangokuthi i-TVA, empeleni imisipha yangaphakathi eyenza ububanzi obungaphakathi ngaphakathi kwodonga lwesisu.

Le misipha igoqa umgogodla futhi ihilelekile ekucindezelweni kwesisu, kunokunyakaza kwesibindi. Lokhu kuyisiphazamiso osibophezelayo uma uzibophezela u-punch.

Ukuzivocavoca kwe-TVA yakho

• Plank Side
• USihlalo weCaptain's Exercise
• I-Crunch Leg Leg
• I-Crverse ephindaphindiwe

Izinkombandlela eziyisisekelo zokusebenza i-Abs yakho

Mhlawumbe imihlahlandlela ebaluleke kakhulu yokusebenza i-abs yakho yilezi: Ungazami ukuthola i-abs flat ngokusebenzisa ama-ab exercises. Yebo, ukuvivinya kwe-ab kubalulekile ukuze uqine, eqinile, kodwa umqondo wendawo ekunciphiseni amafutha kusuka ku-abs uyinkolelo- mbono . Ngamanye amazwi, awukwazi ukwenza umsebenzi othile wokushisa amafutha avela endaweni ethile yomzimba. Uma wenza i-crunch, umzimba wakho awugcini nje ukudweba amandla kusuka ku-abs yakho, ithola amandla kuwo wonke umzimba.

Uma umgomo wakho kuyi-flat flat, gxila kakhulu ekulahlekelweni kwamafutha omzimba jikelele ngehlelo oluphelele lokuqeqeshwa kwe- cardio nokuqina kanye nokudla okunempilo.

• Sebenzisa i-abs yakho cishe kathathu ngeviki - Abantu abaningi bacabanga ukuthi udinga ukuwasebenzisa nsuku zonke, kodwa kufanele uwaphathe njenganoma iyiphi enye iqembu lezinsimba, uwasebenze kabili kuya kathathu ngesonto, okungenani usuku olulodwa lokuphumula phakathi.

• Khetha izinhlobo ezahlukene zokuzivocavoca - Ungabona kusuka emaqenjini angamahlombe angenhla ukuthi kuthatha izivivinyo ezahlukene ukukhomba imisipha ehlukene ye-abs yakho. Qinisekisa ukuthi uye wahamba okhomba indawo ngayinye njalo lapho usebenza abs yakho.
• Hlanganisa ukuhamba kwamandla akho nokusebenza kwe-cardio - Khumbula ukuthi i-abs yakho isebenza ngaso sonke isikhathi futhi ngokukhetha izinhlobo ezithile zokuzivocavoca, ungawasebenzisela ngisho nakakhulu. Izivivinyo ezinjengama- squat press noma izikebhe zebhebhe zikhulu kuwo wonke umzimba, kuhlanganise ne-abs.

Ukuzivocavoca nokusebenza kwe-Abs yakho

Ungakha ukuzivocavoca kwakho ngokuhamba ngokuzivocavoca ngezigaba ngezansi bese ukhetha izinyathelo eziyisihlanu kuya kwezingu-10 ezikhomba wonke amaqembu omzimba wakho:

• 14 Ukuzivocavoca Ngokwezifiso Zakho
• 37 Ukuzivocavoca Ukuzivocavoca I-Abs yakho
• I-Advanced Ab Exercises

Uma ufuna ezinye izinto zokusebenza zihleliwe zonke, uzothola ngezansi ezihlukahlukene ngezansi usebenzisa konke okuvela kwibhande lokumelana nebhola lokuzivocavoca ukuze ujabule, usebenze ngokusebenza kahle.

Ab Workouts

I-Abs neCore Workout Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca kanye nombhede. Lokhu kusebenza okubandakanya kubandakanya izivivinyo eziyisikhombisa eziyinselele ezikhomba yonke imisipha ye-abs yakho, kufaka phakathi i-rectus abdominis, obliques, ne-TVA. Ibhola lenezela inselelo nokuqina kwamanye amavivinyo.

Abs, Hips, kanye Namathanga - Imithi kanye Nokuzivocavoca Ibhola Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca kanye nebhola lomuthi Kulo mdlalo, uzosebenza yonke imisipha ku-abs yakho enemishini engcono yomzimba kanye nokuzinza ngaphandle-ibhola lokuzivocavoca kanye nebhola lomuthi. Ngokwenza lokhu ngokunyakaza komzimba wonke, uzokwakha amandla ku-abs yakho futhi usebenze ngokukhuthazela nokuzinza.

I-Abs yokuqala ne-Emuva Izinga lokufaneleka: Oqalayo / ophakathi Izinto ezidingekayo : Ibhola lomuthi noma isisindo esincane Lokhu okubandakanya kuhlanganisa ukuzivocavoca zakudala ze-abs, njengamapulangwe nezinja zezinyoni, kanye nokunye okujabulisayo, kushukumisa ukuhamba usebenzisa ibhola lomuthi. Lokhu kuhle kuwo wonke amazinga omzimba, kodwa ikakhulukazi kubaqalayo.

I-Abs Abs Workout Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca, uSihlalo weKapiteni (okukhethwa kukho) kanye nombhede. Lo msebenzi uhlanganisa zonke izivivinyo eziye zafakazelwa ngokwesayensi ukuze zibheke zonke imisipha ku-abs yakho ngendlela ephumelela kakhulu.

Ukuzivocavoca okuyiBhola Izinga lokufaneleka: Oqalayo / ophakathi / othuthukile Izinto ezidingekayo : Ibhola lokuzivocavoca Uma ufuna ngempela ukuyinselele inselelo yakho, ibhola iyithuluzi elihle kunazo zonke. Uzothola izinhlobo ezahlukene zokuzivocavoca ezidinga ukuba ubambe futhi uzinze umzimba wakho usebenzisa i-abs yakho.

Qinisekisa futhi Qinisa Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinsiza ezidingekayo : Ama-dumbbell ahlukahlukene, ibhola lokuzivocavoca, ibhande lokumelana, nebhola lomuthi Lokhu okubandakanya kuhlanganisa izinhlobo ezihlukahlukene zokuzivocavoca ezenzelwe ukusebenza yonke imisipha yengqalasizinda. Yini eyenza lokhu kuvivinya umzimba ukuthi uhlukile phakathi kokuzivocavoca okuyisisekelo nokuzivocavoca umzimba, ngakho-ke usebenza ezindaweni eziningi zokuzivocavoca ngesikhathi esingaphansi. Lokhu kuhamba kuyoqinisa yonke imisipha yakho yomzimba.

I-Dynamic Abs Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca, ibhola lomuthi, kanye neqembu lokumelana Ukukhathala kwama-crunches? Azikho izinkathazo ... azikho okweqile kulokhu kuvivinya. Esikhundleni salokho, unezinto ezihlukahlukene ezinamandla, eziyinselelo ezizosebenza zonke izihluthulelo zakho.

Akukho-Crunch Abs ne-Back Workout Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca Ngokuqinisekile, ama-crunches yi-abs-yokuzivocavoca nge-abs, kodwa ayilona engcono kakhulu. Lo msebenzi uhlanganisa izinhlobo ezihlukahlukene eziyinselele, ezinamandla ezithinta yonke imisipha yakho, hhayi nje iphakethe lakho lesithupha.

I-postpartum Abs ne-Core Workout Izinga lokufaneleka: Oqalayo / ophakathi Izinto ezidingekayo : Umshini Lokhu kusetshenzwa kokusebenza kubandakanya ukuqeqeshwa okwakhiwa ngumhlengikazi wezemvelo uShirley Sahrmann, ikakhulukazi kwabesifazane be-postpartum. Lokhu kugxila ekuqiniseni isikhumba futhi kuqiniswe indawo engaphansi kwesisu, okuvame ukubuthakathaka ngokukhulelwa.

Ukuma ukusebenza kwe-Ab Izinga lokufaneleka: Oqalayo / ophakathi / othuthukile Izinto ezidingekayo : Ibhande lokumelana, ama-dumbbells ahlukahlukene, ibhola lomuthi, ne-kettlebell Sivame ukusebenza i-abs yethu phansi, kodwa kukhona okuhamba phambili ongakwenza kusuka endaweni yokuma. Lezi zivivinyo ezisebenzayo ezisebenza nge-abs yakho kuzo zonke izindiza zokuhamba, nje ngendlela umzimba wakho osebenza ngayo empilweni yangempela.

Ukusebenza Okuyinhloko Okuphelele Izinga lokufaneleka: Oqalayo / ophakathi Izinto ezidingekayo : Ibhande lokumelana nebhola lokuzivocavoca. Lokhu kusetshenzwa kanzima kunzima, ngakho-ke uzofuna ukujwayele ukusebenzisa ibhola lokuzivocavoca. Lokhu kuhamba phambili ku-abs yakho, kodwa uzophinde usebenze yonke imisipha yengqikithi yakho, kufaka phakathi emuva kwakho okuphansi.

I-Strong Abs - Iyathuthukisa futhi iphumelela nge-Abs yakho Izinga lokufaneleka : Okuphakathi / Okuthuthukisiwe Izinto ezidingekayo : Ibhola lokuzivocavoca, ibhande lokumelana, ibhola lomuthi kanye ne-kettlebell (ungasebenzisa isisindo lapha uma ungenalo kettlebell). Lokhu kusebenza okuyisisekelo kuhlanganisa amathuluzi amaningi kakhulu, uzoshaya imisipha yakho kusuka zonke iziqondiso ngokuzijabulisa, ukuphikisana nokuphumelela.

• Ingabe Uyazi Umsebenzi Wakho We-Abdominis Muscle Emndenini Wakho Emuva?

• Bamba ama-Crunches bese uzama Lokhu Kusebenza Okuphelele Kwamzimba Kwesikole Sokubulala

> Umthombo:

> Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego, CA: i-American Council on Exercise.