Imisebenzi emi-4 engundoqo kunye neentshukumo ozifunayo ukuze uguqule i-abs yakho

Ukhetho lwethu lweemveliso luvavanyiwe ngumhleli, luvunyiwe yingcaphephe.Sinokufumana iikomishini kwiikhonkco kwiwebhusayithi yethu.
Nantsi isicatshulwa esivela kwiSikhokelo soQeqesho lweMpilo yaMadoda eSitsha se-90-Day Transformation Challenge: Abs.Kwincwadi enye, uya kufumana zonke izixhobo ozidingayo - ulwazi, izikhokelo zesondlo, kunye nokuzivocavoca - ukwakha i-abs yakho kwiinyanga nje ezi-3.
Njengoko benditshilo ngokuphindaphindiweyo, ukucwangcisa inkqubo yakho kufuneka kube yintsebenziswano phakathi kwazo zonke izinto eziza kukwenza ukhangeleke kwaye uzive ngcono.Ukuqonda izihlunu kunye nemisebenzi yazo ethile ibonelela ngoluhlu lokuqala lolwazi oludingayo ukulungiselela ngcono irejimeni yoqeqesho lwakho.
Ukuthatha inyathelo elilandelayo, kufuneka ujonge kwiindidi ezine zeentshukumo (kunye ne-counter movements) oya kukwazi kakuhle njengoko inkqubo iqhubela phambili.Ezi ntlobo zine zokuzilolonga zibalulekile ekwakheni i-abs yakho.Awukwazi ukuxhomekeka kwintshukumo enye nje, njengokugoba phambili kwi-sit-up, ukufumana iziphumo ozifunayo.
Zone ezi ndidi aziyi kuphucula kuphela izakhono osele unazo, kodwa zongeza izixhobo ezitsha kraca kwibhanti yakho yesixhobo.Akukuphela nje oku kuya kwenza i-abs yakho ibonakale ngcono - uya kubaleka ngokukhawuleza, ubethe iiPRs ezintsha, kwaye utyhale udlule imida yakho ekhoyo!Makhe sijonge kwiindidi ezine kunye nemisebenzi yazo.
I-Bracing enye yezakhono eziphantsi kakhulu ekuqeqesheni.Kufuneka uxhase into ofuna ukuyikhusela, kule meko ibhekisela kwindawo yomqolo wakho.I-pose oyithwala imihla ngemihla ifana ne-pose oyizisa kwi-lift.Kungakhathaliseki ukuba une-bar kumqolo wakho ongaphezulu we-squats okanye izandla zakho nge-trapezoidal bar ye-deadlifts, ukuba awuyixhasi umngcipheko wokulimala ngokufanelekileyo.
I-bracing yisenzo sokwakha uzinzo phakathi kwamagxa kunye nezinqe.Kufuneka uzive ngathi umgca woxinzelelo oluqinileyo odibanisa ngaphantsi kwesifuba kunye ne-butt.Enye yeengcamango eziphosakeleyo eziqhelekileyo malunga nokuqiniswa kukuba ubandakanyeka ekubambeni ngokufunxa kwisisu sakho.Oku kwenziwa ukususa uxinzelelo lwangaphakathi lwesisu esiswini sakho, into echasene ngqo nento esifuna ukuyifeza.
Uxinzelelo lwe-intra-abdominal luchazwa njengoxinzelelo lwemeko ezinzileyo ngaphakathi kwendawo yesisu.Le ndlela inokuzinzisa ngcono isisu sakho.Khawufane ucinge umzimba wakho ophezulu yibhotile yamanzi yeplastiki engenanto.Ukuba akukho cap kwibhotile yamanzi (akukho xinzelelo, akukho nkxaso), ibhotile inokugoba malunga naluphi na ulwalathiso olufunayo phantse akukho mzamo.Kodwa ukuba ubeka i-cap, i-cap yamanzi ayinakwenzeka kuyo. uhlobo olufanayo lomatshini esizama ukuwusebenzisa kuqeqesho.
Njengoko benditshilo ngaphambili, undoqo yi-junction yokudlulisa amandla.Ukuba ubaleka, u-squatting, ucinezela, njl., kufuneka ukwazi ukuxhasa ngokufanelekileyo undoqo wakho kunye nokuba kungakanani na.
Ukujikeleza yintshukumo ebalulekileyo.Iintshukumo ezininzi ozibonayo abantu bezenza kwindawo yokuzivocavoca zizimele zodwa, ngokusebenzisa imigca ethe tye, engafaniyo ncam nendlela esihamba ngayo kubomi bethu bemihla ngemihla.Inyaniso kukuba, siyajikeleza (kakhulu).Cinga ngokujika umzimba wakho njengoko udibanisa kuhola wendlela, okanye ujija umzimba wakho ukuze upakishe igrosari.
Ukujikeleza kukudityaniswa kwamalungu amaninzi kunye neenkqubo ze-muscular ezisebenza kwindawo esembindini. Ngokuqhelekileyo, le ndawo isembindini iphakathi, ngakumbi xa sijikeleza umzimba okanye sisuka kumanqanaba ahlukeneyo. Ngelixa singafuni ukutshintshiselana ngokuvelisa amandla kumbindi wecandelo, kufuneka uhloniphe into yokuba sifuna inqanaba elithile lentshukumo elula kuloo ndawo ukuze sihlale sikhuselekile. Okubaluleke ngakumbi kunokujikeleza kulo mba...
Njengoko benditshilo, ukujikeleza kuyintshukumo ebalulekileyo.Xa sihamba, umzimba uzimisele kuphela ukwenza okusemandleni awo xa uziva ukhuselekile.Ukwakha isakhelo somzimba ukuze bazive bekhuselekile kwaye bekhululekile ngokuhamba kuvula amathuba amatsha okunyakaza.
Kanye njengokuba awufuni ukufunda indlela yokukhwela ibhayisekile ngaphandle kweebhuleki, awufuni ukufunda indlela yokumelana ngokufanelekileyo nokujikeleza phakathi kwecandelo ngaphambi kokuba wazi ukujikeleza.
Ubuchule bokuchasana nokujikeleza bufana nokuqhobosha; ifunyanwa ngokuziqhelanisa.Esinye sezizathu eziphambili zokuba le nkqubo ibe yimpumelelo kukuba iqhubeka ngeentsuku ezingama-90, ikunika ixesha lokucotha ukwakha isakhono esinye phezu kwesinye.Oku kuya kuba ngomnye wemixholo ephindaphindiweyo kwizicwangciso zethu.
Ukugoba phambili ngumsebenzi oqhelekileyo wemihla ngemihla.Nangona ngokuqhelekileyo kuhoywa mva nje, ukuguquguquka komgogodla kusilungiselela ukunyakaza okuqhelekileyo, ngoko kufuneka siphucule ukwenza le ntshukumo esisiseko.Ukulungiselela kakuhle le ntshukumo yemihla ngemihla, kufuneka siphucule indlela yethu.
Ewe, oko kuthetha ukuba i-crunches kunye nezinye iintshukumo azikho zonke ezimbi.Ehlabathini lokufaneleka, ezinye iintshukumo ziphelelwe lixesha, kwaye ukuguquguquka komgogodla kuye kwaba yidemoni njenge "ingxaki" kwiminyaka yamuva nje. Kodwa, njengokuba wenza nge-crunches, ukuguqula umqolo wakho yinto oyenzayo rhoqo ekuseni xa uhleli kwaye uphuma ebhedeni-kwaye xa uphakamisa into ethile. ukubulawa! Yiyo loo nto ndifuna ukugxininisa uhlobo lwakho kunye nobuchule kwinqanaba ngalinye.