Lokhu kuhloswe kugxile ekuqiniseni umqondo onobuchopho obunzima obubhekene ne-rectus abdominis, obliques, i-transdom abdominis, nangemuva ephansi. Izindlela zokuzivumelanisa nezimo zilulaza wonke umzimba ngokugxila emuva nasemaceleni. Yenza lo mdlalo emva kokuzivocavoca kwakho kwe-cardio noma ngokwakho ukuze ube nokuzilibazisa, kodwa nokho okuphumula.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Ibhola lokuzivocavoca, ibhola lemithi, ibhande lokumelana nombhede.
Kanjani
- Vumelana ne-cardio elula noma yenza lokhu okusemsebenzini ngemva kokuzivocavoca kwe-cardio yakho evamile
- Gcwalisa umsebenzi ngamunye njengoba kubonisiwe, ukuguqula lapho kunesidingo
- Yenza lo msebenzi ngokuphindaphindiwe izikhathi ezingu-2 ngesonto ngosuku lokuphumula phakathi
1 - Inja Yenyoni
Qala ezandleni nasemadolweni. Hlanganisa i-abs bese uphakamisa ingalo engakwesokunene nomlenze wesokunxele kuze kube yizinga nomzimba, ubambe ibhalansi yakho futhi ugcine i-torso eqinile. Yehlisa emuva futhi uphinde uphinde unesandla esingakwesokunxele nomlenze wesokudla.
Phinda izinqola ezimbili zezinhlangothi ezingu-12, izinhlangothi ezishintshayo (eyodwa imp ihlanganisa izinhlangothi ezilungile nezesobunxele).
2 - Ukuguqulwa kweMed Ball kwiBhola
Thetha ibhola ngaphansi kwamahlombe, intamo, nekhanda, iziqhesha ziphakanyiswe endaweni yebhuloho, futhi uthathe izingalo ngqo phezu kwesifuba esinomzimba omncane noma isisindo somuthi. Qinisekisa i-abs yakho uphinde ujikeleze isifuba sakho ngakwesobunxele ngangokunokwenzeka, uvumela izinyathelo nemilenze ukuba ihambise ngokwemvelo ngokunyakaza. Phendukisa isipele sakho bese uya kolunye uhlangothi ngamasethi amabili wezinhlangothi ezingu-12 ohlangothini ngalunye (impendulo eyodwa ihlanganisa izinhlangothi zombili kwesokudla nangakwesobunxele).
3 - Side Bridge
Themba ohlangothini lwakho olinganiselayo ngaphambili, ezinyaweni, nasezinkalweni ezinamathele ngaphezulu komunye nomunye.
Ukubamba i-torso ngokuzenzekelayo, uvumelanise kancane kancane i-abs yakho bese uphakamisa izintambo phansi (ungangeni ehlombe). Yehlisa bese uphinda. Ukuze uguqule, gcina amadolo akhohliwe noma uthathe izinyawo ngaphezulu kunokugxila. Ungaphinda ubeke idolo elilodwa ukuze uthole ukusekelwa okwengeziwe.
Phinda amaqoqo amabili wezintambo ezingu-10 ohlangothini ngalunye.
4 - Uhlezi uTorso Twist
Hlala ubambe ibhola lezokwelapha ngamadolo egobile futhi ucike kancane, i-torso iqonde. Jikela ngakwesokudla, ucindezela i-abs bese uthinta ibhola lomuthi phansi. Buyela emuva futhi ujikeleze ngakwesokunxele.
Phinda, ukushintshana kwezinhlangothi zamasethi amabili wezintambo ezingu-10 (eyodwa imp ngakwesokudla nangakwesobunxele).
5 - Iplank
Faka iziphambano phansi bese ucindezela ungene esitejeni-emuva emuva ezinzwaneni, ugcine izintambo phansi ukuze umzimba uqonde ngqo kusuka ekhanda kuya ezithende.
Bamba imizuzwana engu-30 kuya kwangu-60, phansi bese uphinda. Ukuze ushintshe uthathe elinye lamabili amadolo phansi.
6 - Izinkuni
Namathisela ukuphela kwebhande lokumelana nento eqinile eduze, ufunde ibhande ezandleni zombili bese uqala endaweni yokuhlala, ebhekene nebhande. Ukugcina izingalo ziqondile, ukushintshanisa umzimba ohlangothini oluphambene futhi uhlwithe izingalo phezulu, ujikeleze iziqhwa namadolo kanye nokuthola izibopho.
Phinda amaqoqo amabili wezintambo ezingu-12 ohlangothini ngalunye.
I- Roll ye-Ab
Vula phambi kwebhola bese ubeka izandla zakho ebhola ngokufanayo. Gcwalisa ibhola ugcine iziqhakazi ziqonde bese ubuyela ngqo. Phuma kuze kube yilapho uzwa ukuthi i-abs ingenele (ungagcini noma uhlehlise emuva) bese uphonsela ebhola ukuze uphindele emuva.
Phinda amaqoqo amabili e-reps 10.
8 - Ukumisa i-Hamstring
Ukusuka esimweni sokuma, thatha inyawo lesokunxele phambi kwakho, unyawo olushintshashintshayo kanye nesiphakamiso esivela ezinqulwini, wehlisa umsizi kuze kube yilapho unomuzwa wokuthi unwebe ngakwesokunxele. Gcina i-back flat bese ubamba imizuzwana engu-15-30, uphindze ngakwesokudla.
9 - Quad Stretch
Bamba udonga ngokulinganisela uma kudingekile bese uguqa ibanga elingakwesobunxele, uthathe isithende kuya emahlathini. Bamba ngezinyawo ngesandla sakho sobunxele, uguqa ibhande libheke phansi bese uzizwa ulula phambi komlenze. Bamba imizuzwana engu-15 kuya kwezingu-30 bese uphinda ngaphesheya.
I-10 - Ihlombe
Thatha ingalo efanele ngakwesokudla esifubeni sakho bese ugoqa isandla esesobunxele nxazonke zakho, ukudonsa ngeso lengqondo ngakwesokunene ukuze ujulise ukwelulwa ehlombe. Bamba imizuzwana engu-15 kuya kwangu-30 bese ushintsha izinhlangothi.
11 - Isiqeshana se-Hip 4 Sula
Unyawo lwesokunxele ngakwesokunxele phezu kwedolo langakwesokudla. Gcoba izandla ngemuva kwethanga langakwesokudla bese ubambezela kahle umlenze kuwe, ugcine umzimba okhululekile ukhululekile. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
12 - Pigeon Sula
Qala ezandleni nasemadolweni bese uletha idolo langakwesobunxele, uliphumule phansi phakathi kwezandla zakho (kufanele ube ngaphandle kwamadolo). Lungisa umlenze wesokudla ngemuva kwakho futhi, uma ungakwazi, ukugoba phambili uphinde ugcine izibikezelo phansi.
13 - Amadonsa amaKnee
Letha amadolo bese uwagoqa ama-degree angu-90, ukhazimule ngokufana phansi bese izingalo ziphuma ezinhlangothini. Vumelanisa i-abs futhi ujikeleze umsizi ukuze unciphise imilenze ngakwesokudla, ubalethe phansi. Gcina ipulazi lesokunxele ephahleni phansi bese ukhulula noma yikuphi ukungezwani esikhwameni sakho nasemuva. Bamba ukwelula okungu-5 ukuphefumula, ukubuyisela amadolo emuva bese uphinda ngaphesheya.
14 - I-Spine Twist
Ukulala phansi, ubeke unyawo olufanele ngakwesokunxele. Ukusebenzisa isandla sakho sobunxele, ngodonsa ngedolo lakho langakwesokudla phansi, uphonsa umgogodla wakho futhi ugcine ingalo yakho kwesobunxele, iziqhwa namahlombe phansi. Bamba imizuzwana engu-15 kuya kwangu-30 bese ushintsha izinhlangothi.
15 - Isikhathi Sengane Eseseceleni
Qala ezandleni zakho nasemadolweni bese uhlezi emuva ezithende, uhamba izandla bese ulula izandla. Ungathatha amadolo uma ukhululekile kakhulu. Khumula ikhanda lakho phansi bese uhamba ngezandla ngamasentimitha amancane ngakwesokudla, uzizwa ulula phansi ohlangothini lwesobunxele. Bamba ukuphefumula okuncane ngaphambi kokuhamba ngezandla ngakwesokudla.