Ngaphambi kokuba uqalise ekusebenzeni okuthuthukisiwe, uzodinga ukululaza kuwo ngezinye izivivinyo eziyisisekelo zokususa imisipha yomzimba . I-Plank iyindlela enhle yokuqala. Iplanki inikeza umthombo olula futhi osebenzayo wokufudumala ngoba uhlanganisa yonke imisipha yomsuka kusuka ezinzwaneni zakho kuze kube sekhanda lakho. Ukubamba iplanki kudinga ukuvuselelwa kwazo zonke izinhlanzi ezinkulu kanye nemisipha eminingi eqiniswayo evame ukunganakwa.
1 - Okuthuthukisiwe kwe-Workout Okufudumele: I-Plank
Qala endaweni yeplanethi eyisisekelo. I-torso yakho izobe iqondiswe ngqo kusuka ekhanda kuya emlenzeni futhi igweme noma yikuphi ukudonsa noma ukugoqa kwezinkalo noma amahlombe. Futhi, gwema ukuvala emuva, noma ukulenga ikhanda lakho. Ukufudumala ngokugcina iplanki okungenani imizuzwana engu-60 ngenkathi ugcina ukulawula. Uma uqala ukuzamazama noma ukulahlekelwa ifomu, shiya emadolweni bese uphumula imizuzwana embalwa bese uqhubeka uze uqede umzuzu ogcwele
Uma iplanethi eyisisekelo ilula kakhulu, ngemva kwamasekhondi angu-60, engeza ingalo embalwa nomlenze uphakamisa emasekhondini angu-60 alandelayo. Njalo imizuzwana engu-15, ukuphakamisa enye ingalo phambi kwakho ngenkathi ugcina ukuma kwakho imizuzwana engu-10 uphinde uphinde uqhubeke ngaphesheya, bese ushintsha emilenzeni. Phakamisa izinzwane 5-10 amasentimitha phansi bese ubamba imizuzwana engu-15, bese uphinda ngomunye umlenze.
Ngemuva kokuqedela lo mshini wokuzivocavoca wamaminithi amabili, ingqikithi yakho kufanele ihanjiswe kahle.
2 - Okuthuthukisiwe kwe-Workout Okufudumele: I-Plank Side
Ngemuva kokuqeda imizuzu eyodwa kuya emibili iplanki eyisisekelo, ungahambisa emgqeni ohlangothini. I- Plank Side ibalulekile ekuqedeni ukufudumala okugcwele ngenxa yokuthi ihlose ukuqiniswa komgogodla wokuqala, okufaka phakathi izibopho kanye ne-abdominis eguquguqukayo, kodwa kungasiza ekuthuthukiseni ukuzinza kokudabuka kwamadolo nokuhlanganela. Lokhu kuyasiza ekuvimbeleni nasekunciphiseni ubuhlungu bamadolo kubagijimi abangenzi ukunyakaza okuningi kwe-lateral emidlalweni yabo. Isibonelo, uma ugijima kuphela (phambili), ibhayisikili noma wenza izinto ezifana nabaqeqeshi be-elliptical, ngeke usebenze ngezikhathi ezithile zokuqinisa izimo zakho. Lokhu kusebenza kungasiza ukubenza baqine futhi balinganise.
Yenza ipeni elihlangene elifanekiselwa nesifuba sakho emgqeni oqondile kusuka enhlokweni kuya ezinyaweni. Bamba isikhundla samasekhondi angu-30-60 ngenkathi ugcina ukulawula, bese ushintsha izinhlangothi. Uma ulahlekelwa ukulinganisela, qala ukuzamazama, noma uthola izinyathelo zakho ziqala ukuyeka, zimise, ziphumule imizuzwana embalwa bese uqhubeka.
Uma i-plank side eyisisekelo ilula kakhulu, ungangezela ekubuneni ngokuphakamisa umlenze wakho ophezulu phezulu kuya emasentimitha ayishumi ukusuka emlenzeni wakho ongaphansi, ubambelele imizuzwana engu-10 ngenkathi ugcina ibhalansi yakho. Bese uyinciphisa imizuzwana engu-5, bese uphinda. Ungakhohlwa ukwenza izinhlangothi zombili.
I-3 - Okuthuthukisiwe okuyi-Workout: I-Bicycle Crunch
Ukungena ekuqhubekeni okuqhubeka phambili kokusebenza kubandakanya ukusuka nge- Crunch Bicycle ukukhomba i-rectus abdominis kanye neziqu. Iphakamisa uhlu lwamazivocavozo omnandi wokwakha amandla nokukhuthazela kulezi zinhlanzi ngokusho kwesifundo esithandwayo sokuhlola ucwaningo esiswini esanyatheliswa yiSan Diego State University.
Ukweqa ibhayisikili kulula ukwenza, kodwa abantu abaningi bakuthola kungalungile. Ukwenza kahle, uhlezi phansi phansi bese ugcina umhlane wakho ophansi ucindezele phansi. Phakamisa izandla zakho ngemuva kwekhanda ngaphandle kokudonsa entanyeni yakho. Letha amadolo akho kuze kube cishe engama-degree angama-45-degree futhi kancane kancane uhambe ngokuhamba kwebhayisikili ukuhamba njengoba kufanekiselwe. Okokuqala, thinta i-elbow yakho yesokunxele kuya emadolweni akho okunene, khona-ke umlenze wakho wesokudla ngakwesokunxele sakho. Yenza lo msebenzi ngokuhamba kancane, okulawulwayo. Phinda ukuphindaphindiwe kuka-10-25 ohlangothini ngalunye.
4 - Ukuqeqeshwa Okuthuthukisiwe Ab: V-Sit Ab Ukuzivocavoca
I- V-Sit Ab Ukuzivocavoca yisisindo esinzima kodwa esisebenza kahle esiswini nesisu esisetshenziswa i-rectus abdominis, izibopho zangaphandle, nezibopho zangaphakathi. Lokhu kusebenza futhi kuhlanganisa izimpande ze-hip.
Ukuze wenze i-V-sit, qala endaweni ehlezi phansi, uvumelanise imisipha yakho yesisu nesisekelo sakho, uphakamise imilenze yakho kuze kufike ku-45 degree degree njengokufanekiswa. Finyelela izingalo zakho ngqo noma ufinyelele phezulu ekukhanyeni kwakho njengoba ukwazi. Gcina ukuhleleka okusemqoka kanye nomgogodla oqinile ngenkathi ubambe isikhundla semigqa eminingana. Phumla bese uphinda izikhathi eziningana. Njengoba uqina, gcina isikhundla eside.
5 - Ukuqeqeshwa Okuthuthukisiwe kwe-Ab: Kuhleliwe ngama-Twist nge-Medicine Ball
Ukuhleka okuhleliwe ngebhola lezokwelapha kuyisenzo esiphuthumayo esisebenza kakhulu emisipha yomzimba nesisu, ikakhulukazi i-rectus abdominis, kanye nezibopho zangaphandle nezangaphakathi.
Khetha ibhola lemithi efanele ukuze uthole isimo esifanele. Uma kunzima kakhulu, ifomu lakho lizohlupheka futhi ungase uqale ukuzwakalisa noma ukugwedla kusukela ohlangothini oluya kwesinye. Njalo qalisa ngebhola lemithi elula uma uqala ukwenza lo msebenzi bese wakha emva kokuba ifomu lakho liphelele.
Isikhundla sokuqala usuhlezi cishe nge-degree-45 degree futhi ubambe ibhola lomuthi ngokuqinile ngezandla zombili phambi kwakho. Qala ukunyakaza ngokufaka i-abs yakho futhi uphazamise kancane kancane kusuka kwesifuba sakho ngakwesokunene bese uphonsa ibhola lomuthi phansi eceleni kwakho. Khona-ke ngokushesha, kodwa ngokunyakaza okulawulwayo, qhafaza i-abs yakho futhi uphazamise isifuba sakho bese uthinta ibhola lomuthi ngakolunye uhlangothi. Phinda u-10-20 ubuye uphinde uphumule.
6 - Ukuqeqeshwa Okuthuthukisiwe kwe-Ab: I-Plank ku-Ibhola Lokuzivocavoca
Ukwenza iplanki ebhokisini lokuzivocavoca kuyinselelo yokusekela oyinselele kunoma ubani. Ukubamba lesi simo phezu kwamandla okungazinzile ongazwakalisa imisipha emathunjini amaningi emzimbeni kuwo wonke umgogodla kusukela emahlombe kuya ezinzwaneni. Ukuze ulondoloze ukuma okuqinile, uzobe uhlala ulungisa ukuqiniswa kwakho futhi uzoba nokusebenza okukhulu kwemisipha kuyo yonke i-abs.
Ukuze uthole okuncane kakhulu, kunokuba ubambe ngokuqinile, zama ukwenza imibuthano encane nomzimba wakho ophezulu, okokuqala ngehora bese ubheka nge-clockwise, futhi uzozizwa ushisa kakhulu. Bamba imizuzwana engu-30 ngomzuzu. Phumla bese uphinda.
I-7 - Okuthuthukisiwe okuSebenzayo yokusebenza: Ab Ubambe
Enye yokuzivocavoca okunzima, kodwa elula futhi ephumelelayo, yizona ezisisekelo ezibamba. Konke okudingayo kukhona phansi nokuzimisela okunye.
Qala phansi ngezinyawo zakho ezikhishwe (kunzima kakhulu) noma amadolo akho aguqe kancane ngezithende zakho phansi (kancane kancane). Qinisekisa ingqikithi yakho, phakamisa umzimba wakho ophezulu kusukela ezinqulwini ukuze ama-back and ehlombe akho aphansi aphakathi kwamasentimitha ayishumi ukusuka phansi. Yelulela izingalo zakho ezinhlangothini zakho ngezintende zezandla, bese umane ubeke leso sikhundla isikhathi esisodwa ngesikhathi. I-Ouch. Kuhle.
8 - Ukuqeqeshwa Okuthuthukisiwe kwe-Ab: I-Dragon Flag
Singabonga umphathi wezobuciko, uBruce Lee, ngokusinika i- Dragon Flag ab practice . Lokhu kungenye yezindlela eziphambili kakhulu zokuzivocavoca umzimba ongayenza ukuze wakhe i-abs eqinile nenamandla.
Ngenxa yobunzima bayo, akunconywa ngabaqalayo, futhi kubaluleke kakhulu ukukwenza kahle. Ifomu le-Sloppy noma le-hamba ngeke lizisize i-abs yakho, futhi ingase ingalimaza intamo yakho futhi ibuyele emuva. Hlola i- athikili eningiliziwe mayelana nefulegi yegadane ukuze ufunde indlela efanele yokwenza lokhu kuhamba, futhi hlola le vidiyo ukuze ufunde mayelana nokuqhubeka ngaphambi kokuthi uzame.
9 - Ukuqeqeshwa Okuthuthukisiwe Ab: I-Single Leg Bridge
I-Single Leg Bridge Ukuzivocavoca kuyindlela enhle yokugcizelela ukuqeqeshwa kwakho okuyisisekelo ukuze ugcine umgomo wakho uqinile futhi ulinganise. Ibhuloho elilodwa lomlenze liyinselele nakakhulu kunokusebenza okuyisisekelo kwebhuloho . Ihlose futhi iqinise i-gluteus maximus kanye ne-hamstrings, kodwa yenze kahle, iphinde ibe yinto enkulu yokuqinisa imithwalo yemvelo ehlose uketshezi ngemuva nangemuva komzimba.
Ungacabangi ngephutha ukuthi kulula - abantu abaningi bakuthola kungalungile. Isihluthulelo ukugcina izinga lakho ezinqulwini kulo lonke ukuhamba. Iningi labantu lizovumela uhlangothi olulodwa lwe-pelvis ukuba luwehlise kancane, okunciphisa ukusebenza komsebenzi. Ngakho-ke, hlala amehlo akho emathanjeni, noma ubeke izandla zakho ezinqulwini, ukuqinisekisa ukuthi zisezingeni nendawo.
Qala ngokubeka ngemuva kwakho, izandla ngezandla zakho, amadolo akhohliwe nezinyawo phansi phansi, ngqo ngaphansi kwamadolo akho.
Phakamisa izinyathelo zakho zibe yisisekelo esiyisisekelo sebhuloho, futhi uvumelanise umgogodla wakho kanye nezithombe zakho.
Khulisa kancane futhi unwebe umlenze owodwa. Gcina i-pelvis yakho iphakanyisiwe futhi ibe nezinga futhi ungavumeli uhlangothi olulodwa luye phansi.
Sebenza kuze kube ngamasekhondi angu-30 ngenkathi ugcina ukulawula. Uma ulahlekelwa ifomu, noma ukwehla kweqhwa lakho, phumula futhi usebenze ngakolunye uhlangothi.