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 saMadoda 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 neentshukumo zekhawuntara) oya kukwazi kakuhle njengoko inkqubo iqhubeka.Ezi ntlobo zine zokuzilolonga zibalulekile ekwakheni i-abs yakho.Awukwazi ukuxhomekeka kwintshukumo enye kuphela. , njengokugoba phambili kwe-sit-up, ukufumana iziphumo ozifunayo.
Zone ezi ndidi aziyi kuphucula kuphela izakhono osele unazo, kodwa zongeza izixhobo ezitsha kwibhanti yakho yesixhobo. Ayizokwenza nje ukuba 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 yenye yezona zakhono ziphantsi kakhulu ekuqeqesheni.Kufuneka uxhase into ofuna ukuyikhusela, kule meko ibhekiselele kwindawo yomqolo wakho. une-bar kumqolo wakho ophezulu we-squats okanye izandla zakho nge-trapezoidal bar ye-deadlifts, ukuba awuyixhasi ngokufanelekileyo, ubeka ingozi yokulimala.
I-bracing yisenzo sokwakha uzinzo phakathi kwamagxa kunye nama-hips.Kufuneka uzive ngathi umgca woxinzelelo oqinileyo odibanisa ngaphantsi kwesifuba kunye ne-butt.Enye yeengcamango eziphosakeleyo ezixhaphakileyo malunga ne-bracing kukuba ubandakanyeka kwi-bracing ngokufunxa esiswini sakho. .Oku kwenziwa ukususa uxinzelelo lwe-intra-abdominal kwisisu sakho, into echasene ngqo nento esifuna ukuyifeza.
Uxinzelelo lwangaphakathi lwesisu luchazwa njengoxinzelelo lwemeko ezinzileyo ngaphakathi kumgodi wesisu. Lo matshini unokuzinzisa ngcono isisu sakho.Khawufane ucinge umzimba wakho ongentla yibhotile yamanzi yeplastiki engenanto.Ukuba akukho sivalo kwibhotile yamanzi (akukho xinzelelo, hayi inkxaso), ibhotile inokugoba malunga naluphi na ulwalathiso olufunayo phantse akukho mzamo.Kodwa ukuba ubeka i-cap kuyo (uxinzelelo lomoya, inkxaso) phantse akunakwenzeka ukugoba ibhotile yamanzi.Olu luhlobo olufanayo lomatshini esiwenzayo. bazama ukusebenzisa 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 ozibona zisenziwa ejimini zizimele zodwa, ngemigca ethe tye, engafaniyo ncam nendlela esihamba ngayo kubomi bethu bemihla ngemihla.Inyaniso kukuba, siyajikeleza (kakhulu) .Cinga ngokuguqula umzimba wakho njengoko udibana kuhola wendlela, okanye ujija umzimba wakho ukuze upakishe igrosari.
Ukujikeleza kukudityaniswa kwamalungu amaninzi kunye neenkqubo ze-muscular ezisebenza ngeenxa zonke kwindawo ephakathi. Ngokuqhelekileyo, le ndawo yombindi iphakathi kwe-midsection, ngakumbi xa sijikeleza umzimba okanye kumanqanaba ahlukeneyo.Ngoxa singafuni ukutshintshisana ngokuvelisa amandla kumbindi wecandelo, kufuneka uhloniphe inyani yokuba sifuna inqanaba elithile lentshukumo elula kulo mmandla ukuze sihlale sikhuselekile.Okubaluleke kakhulu 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 ephindaphindwayo kwinqaku lethu. izicwangciso.
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 "njengengxaki" kwiminyaka yamuva nje. Kodwa, njengokuba wenza nge-crunches, Umqolo yinto oyenza rhoqo kusasa xa uhleli kwaye uphuma ebhedini-naxa uchola into phantsi.Ukugobela phambili akuyi kukwenzakalisa.Ukuziqhelanisa kakubi! Yiyo loo nto ndifuna ukugxininisa uhlobo kunye nobuchule bakho inyathelo ngalinye.