Ibhola yokuzivocavoca ingenye yamathuluzi angcono kakhulu wokwakha amandla , ukukhuthazela, nokuzinza ngaphakathi . Ngenxa yokuthi usendaweni engaqinisekisiwe, ama-stabilizers akho kumele afinyelele kumagare ukuze akwazi ukususa ibhola. Ngokwengeza ibhola lomuthi kwezinye izinyathelo, ufaka ngisho nokuqina okukhulu, okwenza lokhu kube ngumsebenzi wokusekela oyinselele.
Ngeke nje uqinise umgomo, uzokuthuthukisa ibhalansi yakho nokusebenzisana. Vele uqiniseke ukuthi ukhululekile kakhulu usebenzisa ibhola lokuzivocavoca njengoba ezinye zezinyathelo zingaba yinselele kakhulu.
Intuthuko ehamba phambili ebunzima, ngakho-ke thatha isikhathi sakho bese usebenzisa udonga ngokulinganisela uma udinga.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ibhola lokuzivocavoca, umbhede, kanye nebhola lokudla eliphansi (isisindo esiphakanyisiwe: 4-8 lbs)
Kanjani
- Vumelana nama-5-10 amaminithi we-cardio noma yenza lo msebenzi ngemva kokujwayela kwakho kwe-cardio noma amandla.
- Yenza umsebenzi ngamunye njengoba kubonisiwe, ngokuphelele 1-3 amasethi we-12-16 reps.
- Shintsha ukuhamba ukuvumelanisa izinga lakho lokuzivocavoca futhi usuke noma yikuphi ukuzivocavoca okubangela noma yibuphi ubuhlungu noma buhlungu.
- Thatha okungenani usuku olulodwa lokuphumula phakathi kokuzivocavoca ngalunye.
I-1 - Amabhanoyi weBhola
Hlala ebhola nge-abs engaglala, emuva ngqo, ezinyaweni phansi phansi. Thatha izingalo ngemuva kwekhanda noma, ukuze ushintshe, uzibeke ebhola noma ubambe odongeni ukuze ulinganisele uma kudingeka. Phakamisa unyawo oluphansi phansi, phansi futhi uphakamise unyawo olungakwesokunxele phansi. Qhubeka ugijima ibhola ngamasekhondi angu-60.
2 - I-Butt Lift
Themba ebhola ngekhanda, intamo, namahlombe asekelwayo, amadolo aguqulwe nomzimba endaweni ephezulu yetafula. Nciphisa izinyathelo ukuya phansi kodwa ungagudluli ebhola. Cindezela i-glutes ukuphakamisa izinqamuzana kuze kube yilapho umzimba uhamba ngokuqondile njengebhuloho. Bamba izigqoko ezinqulwini ukuze ungeze kakhulu futhi uqiniseke ukuthi ucindezela ngokusebenzisa izithende hhayi izinzwane. Phinda u-16 ubuyekeze
3 - Isandiso Emuva
Beka ibhola ngaphansi kwezinyopho / isisu sakho ngamadolo phansi (kulula) noma ngqo, njengoba kubonisiwe. Ngezandla ngemuva kwekhanda noma emuva, gxila kancane ibhola. Phakamisa isifuba sakho ebhola, ulethe amahlombe akho kuze kube yilapho umzimba wakho uhamba ngqo. Qinisekisa ukuthi umzimba wakho uhambelanisiwe (okungukuthi, ikhanda, intamo, amahlombe, nangemuva kulayini oqondile), i-abs yakho itholwe ngaphakathi futhi ayifuni emuva. Phinda u-16 ubuyekeze.
Ungashintsha futhi wenze lokhu ngamadolo akho.
4 - Iplanethi Ngezinkinobho Zontwane
Lokhu ukuvivinya okuphambili, ngakho qiniseka ukuthi ujwayele ibhola ngaphambi kokuzama lokhu. Ngena endaweni yeplanethi ngezandla ngaphansi kwamahlombe nezinyawo ebhola. Ungaba ezinzwaneni zakho (okunzima) noma eziqongweni zezinyawo zakho. Uma une-balance yakho, kancane kancane thatha inyawo lokunene ebhola bese uyiphonsa phansi. Buyisela emuva ukuze uqale futhi manje uthepha omunye unyawo phansi. Phinda u-12-16 kabusha.
5 - Ama-Roll Ab
Beka izandla zakho ebhola phambi kwakho, izingalo ezifanayo. Ukudonsa inkinobho yakho yesisu ekugcineni komgogodla bese uqinisa isifuba sakho, uqhube phambili kancane, ugoqa ibhola kude ngangokunokwenzeka ngaphandle kokugubha noma ukucindezela emuva. Ungaphumi kakhulu, noma ungase ungabuyiseli. Phonsa izinkinobho ebhola bese ucindezela i-abs ukudonsa umzimba ukuze uqale. Gwema lokhu kuthutha uma unenkinga yangemva. Phinda u-12-16 kabusha.
6 - I-Med Ball iphonsa
Thetha ibhola ngaphansi kwamahlombe bese uphansi bese ubamba imithi elula. Lungisa izingalo bese uthatha ibhola ngqo emuva kwakho, efana phansi. Ukuhlwitha amahlombe ebhola bese, ngesikhathi esifanayo, ususa i-med ball up bese uyifinyelela etafuleni. Yehla bese uphinde ubuyele emuva ezingu-16.
7 - I-Ball Twist
Ngena endaweni yokubamba ngezinyawo ngaphesheya kwebhola. Cabanga ngokuguqula izinyawo zakho ukuze ubambe ibhola ngakwesokunene. Qinisekisa ukuthi izandla zakho ziqondile ngqo emahlombe futhi ikhanda nentamo yakho kulungiswa. Ukubamba umzimba wakho ngokuqondile ne-abs ukudonsa ngaphakathi, ukujikeleza kancane ibhola ngakwesokudla ngenkathi uzama ukugcina amahlombe akho izinga, bese ngakwesobunxele. Phinda u-12-16 kabusha, izinhlangothi ezishintshayo.