Qeqesha i-abs yakho ngaphandle kokushiya ikhaya

I-Oblique abs

Uma ufuna ukuqala ukuqeqeshwa kepha awunaso isikhathi, futhi ukhetha ukukwenza egumbini lakho lokuphumula, ungakhathazeki, sinohlu lwe-abs olukulungele. Ziyindlela enhle kakhulu yokuzivocavoca umzimba wethu ongenhla futhi ziqale ukubukeka zizinhle. 

Kubalulekile ukunakekela umzimba wethu, hhayi ngaphakathi kuphela kepha nangaphandle, hhayi ngoba sinomzimba omuhle noma omncane, kepha kufanele usebenze futhi ungasiniki izinkinga ngokuzayo, ngakho-ke, sincoma ukuthi uzivocavoca ekhaya ukuthuthukisa impilo yakho.

Uma ungomunye wabantu abathanda isisu ukuphusha, unenhlanhla, lapha sifuna ukukutshela ngochungechunge lokuzivocavoca isisu ongakwenza kalula ekhaya futhi ngaphandle kwezinkinga. Okufanelekile ukuthi ube nesimiso sokuzivocavoca kanye nesimiso samasonto onke Ukuze ungangeni ebuvileni, into ebaluleke kakhulu kwezemidlalo, kanye nasekudleni, ukuphikelela.

Enye ye izinzuzo zokwenza i-abs yokuzivocavoca ekhaya, ukuthi singakwazi ukukwenza kusuka noma ikuphi. Ngakho-ke, uma ungenasikhathi esanele sokuya esikhungweni semidlalo, akufanele ufune noma isiphi isizathu, ngoba ukugcina inqubo yokuzivocavoca isisu ngaphandle kokushiya ikhaya kungenzeka.

Uma ufuna ukufeza inhloso ethile yokuba nesisu esicabalele, Into ebaluleke kakhulu ukunakekela ukudla esikudlayo nokugwema indlela yokuphila. 

i-abs yendabuko

Qeqesha i-abs yakho ekhaya

Lapho sikhuluma ngokuqeqeshwa kwe-ABS, sihlala sicabanga ukuthi sizoba kanjani nesisu esicaba futhi esimakiwe kwezinye izikhathi, kodwa-ke, lokhu ngeke kube njalo uma singekho njalo. Ukusebenza kwemisipha yalesi sigaba somzimba nakho kuyasiza, ngakho-ke qhubeka ukwenze.

Ukuqinisa imisipha yomgogodla, kufaka phakathi isisu, kusisiza ukuthi sithuthukise ibhalansi nokuzinza. Isiza ukunciphisa izinhlungu emuva, ikhuthaza ukuma komzimba futhi inciphisa ingozi yokulimala.

Uma unesikhathi esithile, ungasebenzisa isikhathi sakho esikhululekile ekhaya ukuqeqesha indawo yesisu futhi uthole lezi zinzuzo. Ngokungafani namanye amaqembu emisipha, isisu singasetshenziswa nsuku zonke, ngoba asithinti kangako imilenze noma izingalo.

Ukubonisa isibalo esifuna kakhulu, kufanelekile ukutshala isikhathi nomzamo. Lapha sabelana ngemikhuba emihle kakhulu yokungena ekhaya noma ejimini. 

intombazane enomata wesisu

Amasethi amahle kakhulu okwenziwa ekhaya

Inhloso yalolu chungechunge ukwenza okungenani, Izikhathi ezintathu ze-abs masonto onke, uhlala ushiya usuku lokuphumula phakathi kwenqubo ngayinye, ukuze imisipha ilulame.

Uma sigcwalisa indawo, singadikibala ngakho-ke ngeke sifeze inhloso yethu. Ngakho-ke kungcono ukuqala okuncane ngaphandle kwengcindezi. Qaphela lezi zivivinyo. 

I-Russian twist

I-twist yaseRussia ukuvivinya umzimba okungafanele kulahleke esimisweni sesisu. Kungumsebenzi ojwayelekile kakhulu phakathi kwabasubathi futhi ukujwayela kwawo kuvame kakhulu, kuyasiza ngokunyakaza okusontayo futhi kuthuthukisa ubukhali okwamanje. Kuhle ukukhulisa ukuguquguquka namandla ayisisekelo.

  • Wabasaqalayo awukwazi ukusebenzisa isisindo, kodwa-ke sincoma ukuthi ungeze isisindo nge-dumbbell noma nge-disk.
  • Hlala phansi ngemilenze ukugoba kancane bese uphendulela isifuba sakho emuva kancane.
  • Susa izithende zakho emhlabathini bese ubamba isisindo ngezandla zombili.
  • Letha isisindo noma izandla kusuka kolunye uhlangothi lomzimba ziye kolunyeNgenkathi wenza le nhlangano kufanele uphoqe i-abs yakho.

Amabhayisikili

Amabhayisikili esiswini asiza ukuthuthukisa ukubekezelela kwemisipha, hhayi esiswini kuphela, kepha nasemhlane ongezansi. Ngakho-ke, inqobo nje uma kwenziwa kahle, kungasisiza ukuthi sigweme ukulimala nobuhlungu obunjengobuhlungu obuphansi emuva.

Lawa ma-abs alula kakhulu futhi usize ukuthola isisu esivelele kakhudlwana. Zikulungele ukwenza ngcono ukuxhumana.

  • Ukwenza lo msebenzi kufanele ulale ngomhlane, welule imilenze yakho bese uletha izandla zakho ezindlebeni zakho.
  • Gobisa idolo lakho langakwesokudla ulikhuphulele esiswini sakho ngasikhathi sinye lapho uphakamisa i-torso yakho bese uletha indololwane yakho yangakwesobunxele ngasemlenzeni wakho.
  • Lo mlenze wesobunxele uqhubeka uqonde. Ukuhamba komzimba kuhlangene. 
  • Yehlisa umlenze wakho wesokudla bese wenza okufanayo nangakwesobunxele sakho ukuze sithinte indololwane yakho yangakwesokudla.

Umqansa

Abaqwalayo noma "abagibeli bezintaba" uhlobo lwesisu esikuvumela ukuba uzivivinye amaqembu amaningana emisipha futhi ushise ama-calories amaningi, ngaphezu kolunye uchungechunge.

Ukuze wenze lokhu, yenza okulandelayo:

  • Phumula izandla zakho namabhola ezinyawo zakho phansi. Umzimba kufanele ugoqwe kuthi emuva kube okugobile.
  • Letha idolo lakho langakwesokudla esifubeni sakho, ngathi uyakhwela bese ubuyela endaweni yokuqala ukunikeza indawo emlenzeni wesobunxele.

Lokhu kuvivinya kukuvumela ukuthi uqinise indawo yesisu futhi kuzuzise ezintathu eziphansi. Kubalulekile ukukwenza ngejubane eliqhubekayo futhi ungaphoqi ukuma kwakho ngokweqile, gwema ukukhulisa izinqa kakhulu, ngoba kungadala ukungezwani emhlane ongezansi. Okufanelekile ukugxila emzameni wemisipha kanye nomgogodla ukusizakala. 

Ipuleti langaphambili

Okunye kokuzivocavoca okuvumela futhi umzimba wethu ukuba ube nesitayela esithe xaxa, ungenza lo msebenzi ngendlela elula kakhulu, ngaphezu kwalokho, lo msebenzi wenziwa kakhulu emisebenzini efana neyoga noma iPilates. Umgomo ukubamba isikhathi eside kakhulu endaweni efanayo.

  • Thola ubuso phansi kumata. Sekela izandla zakho, izingalo, namabhola ezinyawo zakho. 
  • Phakamisa umzimba wakho futhi uhlale uqonde ngangokunokwenzeka, isifuba nemilenze yakho kufanele ihambisanes ngomhlabathi.
  • Kufanele ubambe umzuzu owodwa uphumule imizuzwana engama-30, bese wenza enye isethi yeminithi elilodwa.

Qedela lo mkhuba nge-abs

Kubaluleke kakhulu ukukwenza kucace ukuthi lokhu kuqeqeshwa kwesisu ekhaya kufanele kwenziwe ngendlela engaguquki, njengoba sishilo, cishe yonke into empilweni idinga ukuqiniswa ukuze ikwazi ukufeza impumelelo, noma kukhulunywa ngokudla noma ngokubeka amandla ethu umzimba.

Ngakolunye uhlangothi, kulula ukuyihlanganisa nokuzivocavoca kwenhliziyo eziya kwezinye izitho zomzimba. Uma kuqedela ngokwengeziwe inqubo, kuba ngcono.

Kufanele ugweme ubungozi bokuhlala phansi okubandakanya indlela yokuphila yamanje, futhi kufanele unake ngokukhethekile ekudleni. Kufanele ulandele uhlelo lokudla olunempilo, olulinganiselayo oluhlangabezana nezidingo zokudla okunempilo, lokhu kuzovumela umzimba wakho ukuba uphile isikhathi eside.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.