Amathiphu okuthola i-abs eqinile nesisu esiswini
Uma eziningi zokuzivocavoca ze-ab ziyingxenye yesimiso sakho sokuvama njalo ekutheni ube no-abs oqinile, ungase uchithe isikhathi sakho. Abantu abaningi benza iphutha ukwenza ama-exercises amaningi angabonakali bacabanga ukuthi yindlela esheshayo yokwakheka kwesisu esisodwa, kodwa iqiniso liwukuthi ukuze uthole i-middlesection eqinile nechaziwe, kuthatha okungaphezu nje kokuningi kwe-crunches.
Ukuze usebenzise imisipha yomzimba , udinga ukuzivocavoca okubandakanya imisipha eminingi phakathi kwekhanda kanye namahlombe. Kodwa okubaluleke kakhulu, ukuze ukwazi ukubona incazelo ku-abs yakho, kuzodingeka unciphise ubunqunu bamafutha omzimba ozihlanganisa.
Ukuzivocavoca kwesisu nangokomzimba
Ukumisa i-abs yakho, yenza umzimba oqondile owenza imisipha yonke yesisu . Kuningi umzimba ongakwenza ngaphandle kwemishini, futhi kukhona neminye imikhiqizo elula ongayisebenzisa ekhaya, njengebhola elikhulu lokuzivocavoca . Ukusebenzisa ibhola for crunches kudinga ukuthi uzinzile isibani sakho ngenkathi ulinganisela ibhola bese ugcina usebenzisa imisipha eminingi kunalokho uma wenza ama-crunches ajwayelekile .
Futhi Bheka:
I-Best Ab Yokuzivocavoca Imishini
Ngezinye izikhathi ukwenza umsebenzi wokuzivocavoca kuyamnandi nakakhulu uma ucela usizo lwezingcezu ezimbalwa zemishini. Nazi ezinye izinketho eziphezulu:
I-Medicine Balls
Kettlebells
Ukuzinza Amabhola
I-Knee Knee Yokuphakamisa Imishini
Futhi Qaphela: Izinketho Zezinsiza Zokuzivocavoca eziphezulu eziyishumi eziphezulu
Ukuqeqeshwa okuPhezulu kokuQinisekisa okukhulu nokukhuthazela kokuzivocavoca
Ukuzivocavoca umzimba kuzoshisa uketshezi futhi kukusize ulahlekelwe isisindo, kodwa uma ungenayo isikhathi sokuzivocavoca umzimba, ungathola izinzuzo ezifanayo zenhliziyo kanye nama-calories ngokushesha ngokuqeqeshwa okuphezulu .
Ukunciphisa amakholori ngaphandle kokuzivocavoca kungaholela ekulahlekelweni kwesisindo sokuqala, kodwa cishe uzofinyelela epulazini, futhi ungase ulahlekelwe umsila.
Umsoco we-Flat Belly
Ukuze unciphise amafutha omzimba nokwakha imisipha, udinga ukudla okungcono . Ukudla okungcono kakhulu okufaka ukulinganisela kokudla okuphelele (okungacutshungulwa) kubandakanya ama-carbohydrate aqinile, amaprotheni wekhwalithi, namafutha enempilo . Ukudla ukudla okuncane eziningana kulo lonke usuku kusiza abantu abaningi ukuba baneliseke kakhulu futhi banciphise indlala. Amanye amathiphu okugwema ukuzuza okunamafutha ahlanganisa: ukuthola i-calcium eyanele, ukudla isidlo sasekuseni nokudla ukudla okuphezulu. Qinisekisa ukuthi uhlala kahle amanzi ngamanzi okuphuza usuku lonke futhi uqiniseke ukuthi ungagcini ama-khalori kakhulu noma ungaphazamise umthambo wakho ngokungaqondile.
Amathiphu Okuzivocavoca Okuyinhloko
Ungenza ukuvivinya komzimba okuyisisekelo ukuze uthuthukise amandla akho, isibalo, nokuzinza kwakho. Ingqikithi yakho yenziwe ngamathumbu, izimpande ezincane, nezinkalo futhi zakha isisekelo sayo yonke enye iminyango. Lezi zinhlanzi zizinzisa umgogodla futhi zakha isikhungo esinamandla lapho iziphetho zingashukumisela khona. Umgomo oqinile ubalulekile kuzo zonke izici zokuhamba; ikakhulukazi ukunyakaza kwamandla.
Ukuvivinya Kwama-Core Muscle nokuvivinya Ukuzinza
Ukuzivocavoca kwePlank kungasetshenziswa njengesisekelo sokuhlola amandla akho amakhulu .
Umqeqeshi wezemidlalo, uBrian Mackenzie, wadala lokhu kuhlola njengendlela yokuthola amandla omuntu wangempela wamanje nokuzinza futhi aqaphe ukuqhubeka kwesikhathi.
Ukuhlanganisa okuncane kokubili - ukudla okunempilo, ukuvivinya umzimba kanye nokuqiniswa okuyisisekelo - kuzokwenza indlela ende yokukunika leyo abs , eqinile nesebenza kahle .