Lokhu kusebenza okuyisisekelo / okuphambili okusebenzayo okuyiwona wonke kuhloswe wonke imisipha yalesi sifo kubandakanya i- abs , emuva, ne-pelvis.
Lezi zivivinyo ezithinta amandla usebenzisa ibhola lokuzivocavoca kanye ne-band noma ibhubhu. Qaphela lapho wenza lezi zivivinyo futhi ugweme ukuvala emuva.
Uma uthola lokhu kunzima, ungabeka ithawula eligoqwe ngaphansi kwe-back / hips ezansi ukuze uthole ukwesekwa okungeziwe. Njengoba njalo, gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu futhi uhlole nodokotela wakho uma unemiphumela yokulimala noma izimo zezokwelapha.
Izinto ezidingekayo
Ibhola lokumelana nebhola lokuzivocavoca
Kanjani
- Yenza lokhu kuqhutshwa kwezinsuku ezingu-2-3 ezingenakulandelana ngesonto
- Ukuzivocavoca ngalunye kufanele kuphuze futhi kulawulwe. Ungasebenzisi ukujula futhi ungavumeli ukubuyela emuva. Shintsha noma yikuphi ukuqeqeshwa okudingekayo noma ukweqa noma yikuphi ukuhamba okubangelwa ubuhlungu
- Abaqalayo: Qala ngalesi Sokuqalisa Abs sokuqala uma lokhu kuhamba kunzima kakhulu.
- I-Int / Adv: Yenza ama-1-3 amasethingi wokuzivocavoca ngalunye noma uhambe ngokusebenzisa isitayela sesitayela, esinye emva komunye bese uphinda uma uthanda.
Ama-Woodchops aphezulu
Gubha ithubhu noma ibhande nxazonke izinto eziqinile futhi ume ngakwesobunxele, ubambe izingalo ezandleni zombili. Ukugcina izingalo ngokuqondile, ukugoqa izingalo emzimbeni bese ujikeleza ngakwesobunxele, uthola isivumelwano se-abs. Buyela ekuqaleni futhi uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi
Ukushintshaniswa kweBhola
Qala ngokulala emhlane wakho ngemilenze iqonde phezulu (ukuwagoba uma kudingeka) futhi ubambe ibhola ngqo phezu komzimba.
(A) Faka ibhola emkhatsini wezinyawo, uzifake ibhola ukuze ubeke ibhola endaweni, futhi wehlisa phansi izingalo nemilenze phansi phansi.
(B) Zibuyisele emuva bese uthatha ibhola ezandleni zakho.
(C) Nciphisa izingalo nemilenze phansi phansi futhi uqhubeke, ukushintshanisa ibhola phakathi kwezandla nezinyawo ngokuphindaphinda oku-12.
I-Ball Plank Ngethongo Yokwakho
Ngena endaweni yeplanki, ukulingana nezinzwani zakho ku-ball yokuzivocavoca. Kulula ukungena esimweni uma uqala ngeziqongo zezinyawo zakho ukuphumula ebhola. Uma uzizwa uzinzile, kancane kancane uhambise umzimba wakho ezinzwaneni zakho ngonyawo ngesikhathi noma uhlale eziqongweni zezinyawo zakho.
Phakamisa umlenze wesokunxele ebhodini bese uthepha izinzwane phansi. Letha unyawo lwakho lwesokunxele emuva ebhola bese uphinda, uthinta izinzwane ezifanele phansi. Qhubeka ukushintshanisa ohlangothini ngalunye ngokuphindaphinda okungu-12.
Qaphela kakhulu ngalolu hlelo lokusebenza! Kulula ukwehla ibhola.
Phinda uguqule i-Hyper-Extension kuBhola
Ukuqamba amanga phansi ebhola bese uqhubekela phambili uze uphumule emabunzini akho, imilenze iqonde nezinzwane ziphumula phansi. Ukugcina imilenze iqonde, ukuphakamisa kuze kube yilapho umzimba uhamba ngokuqondile, ugxila emhlane ophansi. Yehlisa imilenze kancane futhi uphinde uphindze uphinde uphinde uphinde uphinde uhambe.
Roll Ups NgeBhola
Qala uhlezi phansi, imilenze, uphinde uhlume ngokuqondile bese ibhola liphuma ngaphambi kwakho. Donsela phansi ungene futhi uhlanganyele isikhumba lapho uhlela phansi, uzwe wonke ama-vertebrae enza uxhumano, uthathe ibhola phezu kwekhanda.
Phindela emuva ukuze uqale ukuthatha ibhola phezulu futhi uqhube phambili njengoba ubuyela ekuhleleni. Phinda u-16 uphinde uguqe ngamadolo ukuze ushintshe lokhu kuthutha uma emuva kwakho kugubha phansi.
I-Plank Press-Up on the Ball
Emadolweni akho, faka izibikezelo zakho ebhola uphinde uqhube phambili phambili kuze kube yilapho umhlane wakho uphansi. Hamba ngamadolo bese uletha umzimba endaweni yeplanki. Bamba imizuzwana engu-1-2, wehlisa amadolo uphinde uphinde uphinde uphinde uqhubeke.
Jacknife
Lala phansi phansi imilenze iqonde (amadolo agibele kancane uma kudingeka) bese ubamba ibhola ngemuva kwekhanda. Nciphisa imilenze ngamasentimitha ambalwa bese uletha ibhola phezulu lapho uletha imilenze ngaphakathi, uthinta ibhola ezandleni zezinyosi ngokugcwele. Yehla bese uphinde ubuyele emuva ezingu-16.