ABS! Lezo zikwele ezincane ezifiseleka ngabaningi nangabaningi, izisu ziyimisipha abafuna ukuyikhuluma kakhulu, yize ngasikhathi sinye, yizona okunzima kakhulu ukuzimaka.
Uma ufuna ukumaka isisu esingezansi, uku-athikili eyiyo, yindawo engezansi engasinikeza "izinkinga" eziningi, ngoba isendaweni ethande ukuba nzima kakhulu kunelinye iqembu lemisipha emzimbeni.
Ukuzivocavoca esizokutshela khona ngezansi kuhle ukukwenza ekhaya, ngakho-ke ngeke kudingeke ukuthi uthuthele kunoma yikuphi ukuzivocavoca noma isikhala ukuze ukwenze. Ukwenza nje isikhala esincane egumbini noma egumbini lakho lokuphumula kuzoba ngaphezu kokwanele.
I-abs engezansi, etholakala esiswini esingezansi, zitholakala ngaphansi kwe-obligo futhi kungenzeka ukuziqinisa ngaphandle kokushiya ikhaya.
Ukuzivocavoca okuhle ukumaka isisu esingezansi ekhaya
Ukuthola imiphumela emihle kakhulu, kuzolandelwa uchungechunge lwezinyathelo.
I-Paso 1
Into yokuqala okufanele siyenze ukukuqonda lokho yebo umuntu ukuthi uzokwenza izivivinyo Uma ukhuluphele ngokweqile, ukuzivocavoca umzimba ngeke kuphumelele futhi imiphumela ngeke izuzwe. Ngakho-ke seluleka ukuthi ukufeza inhloso enkulu yokuthola isisu esingezansi esimakiwe, into yokuqala ukwehlisa isisindo nokunciphisa lowo ungqimba lwamafutha oluzungeze imisipha ethintekayo ngaphambi kokuzama ukuwachaza.
Ngamanye amagama, izivivinyo zenhliziyo ezivumela ukulahleka kwamafutha kuzofanele zifakwe kuqala.
I-Paso 2
Enye indlela yokukhuthaza lokhu kulahleka kwamafutha nokufeza isisu esisezingeni eliphansi esinezicubu ezinhle ukuhambisana nokuvivinya umzimba ngokudla okuhle. Kufanele udle ukudla okunempilo nsuku zonke, kufanele sinciphise ukusetshenziswa kweshukela elicwengiweyo, utshwala nokudla amafutha agcwele. Esikhundleni salokho, kuzofanele sikwenze khulisa ukudla kwakho imifino esezingeni elifanele, amaprotheni, kanye nama-carbohydrateokungukuthi, izakhiwo njengoba zisisiza ukuthi sizizwe sisuthi.
Ngakolunye uhlangothi, ungakhohlwa ukusetshenziswa kwamafutha enempilo, amafutha e-monounsaturated azokusiza ukulawula isisindo sakho futhi kungcono ugcine indawo yakho yesisu ingenamafutha.
I-Paso 3
Lapho izinyathelo ezimbili zokuqala sezaziwa, saqala ukugxila ekuzivocavoca isisu. Ungaqala ngamasethi we-12 reps bese ufaka ama-reps amaningi.
I-abs yakudala
Zingokunye kokuzivocavoca okuhle kakhulu ongakwenza ukufeza inhloso yakho. Uma usulele phansi, ungabeka amadolo akho agobile nezandla zakho ngemuva kwekhanda lakho. Faka umoya ngenkathi ulele phansi, bese kuthi lapho ukhipha umoya uphakamise umboko ube ngamadolo.
Bese ubuyela endaweni yokuqala. Le nhlangano yiyona ethandwa kakhulu ukuqala enkambisweni yokwenza ukuhlala phansi, okulula kakhulu nokunikeza izinzuzo ezinkulu.
4-unhlangothi lift
Kushube kakhulu kunokuvivinya umzimba okwedlule futhi kunikeza imiphumela emihle. Uma usulele phansi, unwetshiwe imilenze futhi umhlane uqonde, phakamisa umlenze owodwa uze ubhekane ngqo nesiqu sakho. Phakamisa omunye ngaphandle kokuwehlisa ongenhla bese uqala ukwehlisa umlenze ngamunye kancane kakhulu uze ufike lapho uqala khona.
I-pelvic iphakamisa phansi
Lokhu kuvivinya umzimba kungenye ongangeza ohlelweni lwakho kuzuzwe isisu esinamandla esingezansi, kuzokusiza ukuthi uchaze leyo ngxenye yesisu sakho bese usilinganisa. Ukuze wenze lokhu, lala phansi imilenze yakho igobile futhi izingalo zakho zilele phansi, eduze komzimba wakho. Letha amadolo akho esifubeni sakho, phakamisa izinyawo zakho emhlabathini bese uphakamisa okhalweni lwakho kancane, bese uzihlisa kancane uye endaweni yokuqala. Okufanelekile, umhlane wakho ongezansi akufanele uthinte phansi.
Umlenze uyaphakama
Okunye kokuzivocavoca kwenkanyezi Kunconywa kakhulu ukufeza inhloso yakho. Uma usuphansi, umgogodla wakho uphikisiwe futhi imilenze yakho igobile kancane, beka izintende zezandla zakho ngaphansi kwezinqa zakho. Yenza isivumelwano esiswini sakho bese uphakamisa imilenze yomibili emhlabathini, kepha hhayi mpo.
Bamba lesi sikhundla bese wehlisa imilenze yakho.
Ibhayisikili i-abs
Lolu hlobo lwe-abs, Zikulungele ukumaka indawo engezansi yesisu. I-abs engezansi ingasetshenziswa ngokulala phansi bese ubeka izandla zakho ngemuva kwekhanda lakho. Gobisa amadolo akho engxenyeni engu-45º, uphakamise imilenze yomibili bese uletha isifuba sakho kwelinye lamadolo akho agobile ngenkathi welula elinye.
Idolo kufanele selulwe ngangokunokwenzeka maqondana nendololwane ohlangothini oluhlukile lomzimba wakho. Phinda ukunyakaza, kepha manje uletha isiqu ngakolunye uhlangothi nomlenze owaweluliwe manje kufanele ugobile
Ungaziphoqi izinwele noma intamo yakho, lokhu kungakulimaza.
Ipulangwe eliseceleni nokuphakanyiswa komlenze
Okunye ukuzivocavoca ongakukhomba ohlwini lwakho, ukwenza ipulangwe eliseceleni ngokuphakamisa umlenzeUkwenza lo msebenzi kufanele ulale phansi ohlangothini olulodwa, ngokwesibonelo, kwesokudla, usekele ingxenye ephezulu yomzimba wakho ngengalo yakho ohlangothini olufanayo. Qaphela ukuthi indololwane ihambisana nehlombe, kanti umlenze wangakwesokudla usekela wonke umzimba wakho.
Phakamisa umlenze wakho wesobunxele, bamba ukunyakaza cishe imizuzwana emithathu, bese wehlisa umlenze wakho ukuqala kabusha ukunyakaza. Uma usuqedile ama-reps ayi-12 noma ama-15, yenza ukunyakaza kolunye uhlangothi.
Ama-V-Crunches
Lezi V-crunches nazo ziyindlela ongayisebenzisa ukulungisa isisu sakho esingezansi nokusiqinisa. Lezi zihlalo kufanele zenziwe kanye phansi, kufanele ulale phansi umzimba uqonde bese unweba imilenze.
Kufanele uthathe ibhola noma into, uyibambe ngaphezu kwekhanda lakho, bese uphakamisa indophi ngenkathi wenza okufanayo ngemilenze yakho. Ukuzivocavoca kubizwa nge-V-crunches ngoba umzimba kufanele uhlale kuleso sikhundla.
Amathiphu ahlukahlukene
Khumbula ukuthi into ebalulekile ngalolu hlobo lokuqeqeshwa ikhwalithi yokuhamba. Lezi zinhlobonhlobo zokuzivocavoca umzimba zisiza umzimba ukuba uqale ukwakha amandla amaningi ku-abs engezansi. Ungasebenzisa lo mkhuba kathathu ngesonto, Khetha iminyakazo emithathu noma emine ongayenza ngaphandle kwezinkinga bese ushintshana nabanye ngemiphumela emihle.