Cishe usuke uphishekela iphakethe eliyisithupha eliphelele. Iqiniso, ngubani ongekho?
Ngeshwa, ukuthola umzimba ongafanelanga wokugeza umzimba wamaphupho akho akuyona into evela ekuzivocavoca yedwa. Ukuthola iphakethe eliyisithupha ngempela, uzodinga isimiso esinzima, ukugxiliswa kwe-laser kumsoco wakho, kanye nesimiso sokuqeqeshwa komzimba esiphelele. Kodwa ngisho noma ungakakulungeli ukudayela ohlelweni lwakho lokudla, ngokwenza lezi zifundo ezingu-10 eziphakanyisiwe, njalo uqinisekisiwe kakhulu ukuthuthukisa i-abs engcono kunabo bonke ... noma ngabe ifihliwe ngaphansi koqweqwe olwengeziwe amanoni.
Uyabona, i-abs eqinile (nesisekelo esiqinile, ngokujwayelekile), kuhle kakhulu kunokubonisa nje i-midsection yakho ogwini. Umgogodla oqinile ubalulekile ekudluliseni amandla phakathi komzimba wakho osezingeni eliphezulu nangaphansi, ukunciphisa amathuba okulimala (ikakhulukazi emuva), ukugcina ibhalansi nokuxhumanisa, nokuthuthukisa ukusebenza jikelele kwezemidlalo. Ngamanye amazwi, umgogodla oqinile, onempilo (ohlanganisa imisipha esuka kumagwebu akho kuya emahlombe akho) ukuphishekela okufanelekayo, kungakhathaliseki ukuthi ubheka kanjani injantshi.
Ukuze uqalise, zama okulandelayo oku-10 umzimba wonke, imizila eyinkimbinkimbi yokuzibandakanya ukuze inselele futhi uqinise i-abs, i-back back, izintambo, amahlombe, kanye ne-glutes yakho. Futhi uma uzizwa ushukunyiswa ngempela, qala ukuhlanza ukudla kwakho-ukuhlanganiswa kokudla okunempilo nokuzivocavoca njalo kuzodalula i-abs eyindilinga, eqinile osebenze kanzima ukuze uyenze.
1 - Okusheshayo, okugcwele-Body TRX ukumiswa Training Workout
Ukuqeqeshwa kokumiswa kusungula ukungazinzi emisebenzini yendabuko ye-bodyweight, edinga amandla amakhulu angaphakathi. I-pushup eyisisekelo ithola okuningi kakhulu uma izinyawo zakho zimisiwe ekuhambeni kwezintambo.
2 - 4 Ukuphikisa Okusebenzayo Ukuzivocavoca Ukukhulisa Amandla Akulu
I-ActivMotion Bar ibha elingenayo enezinsimbi zensimbi ezilingene ngaphakathi. Uma wenza izivivinyo nge-bar, i-balls roll, futhi ingqalasizinda yakho kufanele ihlanganyele ukuze ihambisane nesisindo esishintshayo njalo.
3 - 6 StrongBoard Balance Exercises for Balance, Ukuzinza Namandla Amandla
Ukusebenzisa ibhodi lokulinganisela njenge-StrongBoard Balance ukwenza ama-squats, amaphaphu, kanye nama-pushups phakathi nesimiso sokuvuthwa futhi kudinga ukuzibandakanya okukhulu komphakathi ukugcina ibhalansi kulo lonke ukunyakaza.
4 - BOSU Balance Umqeqeshi kanye Ukuzinza Ball Ukusebenza
Uma kuziwa emandleni amakhulu, ukuqeqeshwa ibhalansi kuyindlela engafanele yokubandakanya i-abs yakho, iziqhakazi kanye nesiphansi emuva ngaphandle kokwenza okukodwa. Thatha ibhola lokuzinza noma ibhola le-BOSU ukuze uzame lokhu kuvivinya umzimba.
5 - 6-Hambisa ukuqeqeshwa kwe-Skateboard
Akudingeki ukuba ufinyelele imishini yokuzivocavoca ehehayo ukuze wenze isimiso esiyinselele esiyinselele. Thatha i-skateboard yengane yakho bese uyibeka ukuthi isebenzise nalezi zivivinyo zokuguqula ezizodinga ukuzibandakanya okuyisisekelo okukhulu ukugcina ibhalansi yakho nokulawula ukunyakaza kwakho.
6 - I- Barre-Inspired Core Tune Up kusuka ePhysical57
Ukusebenza ngokubhaliwe kugxila kakhulu ekukhuleni kwamandla omzimba ngeziqhwa, kugcoba, futhi kungabikho ngokwenza umzimba omncane, wokuzihlukanisa. Zama lokhu kuvivinya okunzima okuvela ku-Physique57 ukuze uthole ukuzwa okuhlangenwe nakho.
7 - Sebenzisa ama-Discs Glider ukuze Uqinise Isikweletu Sakho Kuhambeni
Lapho uhamba, ama-discs esheshayo yisisombululo esiphezulu somsebenzi wokuqinisa umzimba, wokunciphisa umzimba. Njengomqeqeshi wokumiswa kanye nokusebenza kwe-skateboard ngenhla, ingqikithi yakho kufanele ihlanganyele ukulawula umzimba wakho ngenkathi yenza umzimba ngokudlala ama-discs. Lo mkhuba ogcwele umzimba uqinisekisiwe ukukufaka inselelo kuwe.
8 - 6-Ukuzivocavoca Ukuzivocavoca Ukuzikhandla Ukukwenza Phakini
Ukujula kufana nabaqeqeshi bokumiswa bokuqala. Funda ukuthi ungasebenzisa kanjani ukugijima ukuze unciphise phakathi kwakho futhi uqinise umgomo wakho ngenkathi udlala epaki nezingane zakho.
I- SPIDERBANDS Umsebenzi Wokuphikisa Ongayenza Ekhaya
I-SPIDERBANDS uhlelo lokusebenza lokusebenza okwamanje olutholakala kuphela eNew York City, kodwa le-SPIDERBANDS-ephefumulelwe okusekelwe ekhaya ayisebenzisi lutho kunamazinga wokumelana okujwayelekile. Thatha okubili ukulingana okulingana nalo mzimba wonke, isimiso esithinta inhliziyo.
I-10- Full-Body Slideboard Ukuzivocavoca Ukubhekana Nenselele Yesiko
Ama-slidesbhodi ayindlela engcono kakhulu yokuzivocavoca ekhaya ngoba ziphatheka kahle, ungasebenzisa ukwenza umzimba wokuqeqeshwa kwe-cardio namandla, futhi ngoba zidinga ukuzibandakanya okusemqoka kokugcina ibhalansi ngenkathi ebhodini.