14 Kuchita Kwakukulu Kwambiri Ab Kugwira Ntchito Zachikhalidwe Chanu

1 - Apelvic Akuwombera Pampira

Posankha masewera olimbitsa thupi lanu, chotsitsa chachikulu cha pelvic ndi choyamba choyamba. Zochita zosavutazi, zosaoneka bwino zimakhala zotentha kwambiri. Kusunthika kumeneku kumayambira kuchokera m'chiuno, osati kuchokera kumapewa monga momwe zimakhalira. Thupi lanu lakumwamba lidzakhalabe lolimba pamene mukupiringa m'chuuno kumtunda. Muyenera kuyang'ana pa kayendetsedwe kake kuti mutsimikizire kuti mukugwiritsa ntchito yanu osati mmalo mwanu.

1. Lembani pamalo otsika pa mpira ndi m'chiuno, mutu wothandizidwa ndi manja.
2. Popanda kugubuduza mpira, gwiritsani ntchito abs ndi kukoketsa m'chiuno mozungulira.
3. Yesetsani kupanikizira ma glut koma mmalo mwake, yang'anani pa kuyambira kuchoka pachiyambi.
4. Lembetsani m'chiuno ndipo mubwerezeretseni kawiri kawiri kawiri kawiri.

2 - Ndakhala ndikusinthasintha

Ngati mutatopa ndi masewera olimbitsa thupi kapena mukusowa chinachake chimene mungachite pa ntchito ya abs yanu, kusinthana ndi chisankho chabwino. Mukhoza kugwira ntchito zanu, komanso kumbuyo kwanu, ndipo kulemera kwake kumawonjezeka ndipo kumaphatikizapo mapewa, mikono, ndi chifuwa.

1. Khalani wamtali pa mpira kapena mpando ndikukhala wolemera wamba.
2. Yambani kayendetsedwe ka kulemera kwa chifuwa, mapewa atseguka.
3. Kusunga mauno ndi mawondo akuyang'anizana, sungani mutu mpaka kumanja momwe mungathere. Onetsetsani kupanikiza minofu mumchiuno mwanu.
4. Bwererani kumbuyo mpaka kumanzere, kusunga kayendetsedwe kazeng'onoting'ono koyendetsa.
5. Pitirizani kusinthana mbali za 1-3 maselo 10-16.

3 - Njoka ya Mbalame Ab Exercise

Galu wa mbalameyo ndizofunika kwambiri zolimbitsa thupi zomwe sizimangowonjezera ubongo komanso kumbuyo koma zimaphatikizapo kugwedeza ndikumangirira bwino ndi kukhazikika. Kuti mupite patsogolo kwambiri, yesetsani kusunthira kumapazi m'malo mwa mawondo.

1. Yambani pa manja ndi mawondo ndi kumbuyo molunjika ndipo abs inakoka.
2. Kwezani dzanja lamanja mpaka likhale lofanana ndi thupi ndipo likufanana ndi pansi.
3. Pa nthawi yomweyo, kwezani mwendo wakumanzere ndikuwongolere mpaka ufanane ndi pansi.
4. Gwirani kanthawi, kutsitsa ndi kubwereza kumbali inayo, nthawi ino mutakweza dzanja lamanzere ndi mwendo wamanja. Pitirizani kusinthana mbali za 1-3 maselo 10-16.
5. Pitirizani kusunthira pang'onopang'ono ndi kuyang'anira ndikuyesetse kuti thupi lanu liziyenda molunjika.

4 - Njinga Yosinthidwa

Njinga ndi imodzi mwa njira zothandiza kwambiri kwa abs, kuphatikizapo rectus abdominis ndi obliques. Kusamuka kwachikhalidwe, komabe, kumafuna chidwi kwambiri ndi tsatanetsatane komanso molimbika kwambiri kubwerera kwa abambo popanda kuika kumbuyo kumbuyo. Izi zamasinthidwa, zomwe zimagwiritsidwa ntchito ndi mapepala a mapepala, ndi njira yabwino yophunzirira kayendetsedwe kake ndi kulimbitsa mphamvu musanayambe kuchita masewera olimbitsa thupi.

1. Lembani kumbuyo kwanu ndi mapepala a pepala pansi pa zidendene zonse, mawondo akuyendetsa. Ikani manja kumbuyo kwa mutu kuti mutsimikizire khosi.
2. Gwiritsani ntchito abs kuti mukweze mapewa pansi ndi kusinthana kumanzere kumanzere kumanja.
3. Pa nthawi yomweyi, sungani chidendene chakumanzere mpaka bondo likugunda kapena kutsogolo, kuika mbali ya kumanja ya m'chiuno.
4. Bweretsani chidendene kumanzere ndikugwedeza chidendene chakumanja pamene mutembenukira kumanzere kumanja kumanzere, mukupukuta kumanzere kwa chiuno.
5. Sungani goliyo ndi malo ake, ndikuyang'ana kuyendayenda lonse.
6. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

5 - Kugwedeza mpira ndi Medicine Ball Throw

Mbalameyi imakhala yabwino kwambiri pofuna kulumikiza abambo, koma njira imodzi yokonzera masewerowa ndi kuwonjezera mpira wa mankhwala. Ndikusuntha, muli ndi njira zingapo. Mungathe kuchita zokwanira ndikuponyera mankhwala kwa munthu amene akuyima kutsogolo kwanu, kuponyera mpira wofewa, pambali pa khoma kuti ubwerere kwa inu, kapena kuthamanga ndi mpira ngati kuponyera sikutanthauza . Mpira wa mankhwala umakhala wolemetsa, mwamphamvu, ndi wokondweretsa ku mpira wokhazikika.

1. Lembani mpira wa masewera olimbitsa mpira. Ikani mpira pansi pamunsi kumbuyo pa malo apamwamba.
2. Tengani mpirawo kumbuyo pamutu, mikono yowongoka ndikumangirira pang'ono.
3. Pewani mapewa pambali panthawi yomwe mumatenga mpira kutsogolo, mutenge mpira kupita kumadenga.
4. Pewerani mmbuyo, mutenge mankhwala a mpira pambuyo panu kuti mutengeko.
5. Bwezerani ma seti 1-3 a maulendo 10-16.
6. Ngati muli ndi bwenzi lanu, perekani mpira kwa mnzanuyo mukakhalabe mumsewu, ndiye mutengere mpirawo mobwerezabwereza mwamsanga.

6 - Pangani ndi Knee Bends

Zochita zolimbitsa thupi ndizolimbikitsa kulimbikitsa maziko ndipo mukhoza kuwonjezera mwamphamvu ndi zosiyana mwa kuika bondo pamagetsi. Mudzatsutsa mfundo zowonjezereka pazithunzi zitatuzi (manja awiri ndi phazi limodzi) ndikugwiritsanso ntchito minofu ya m'munsi ya mwendo wothandizira.

1. Yambani mu malo apulumu, pa manja ndi zala.
2. Onetsetsani kuti thupi liri lolunjika kuchokera kumutu kupita ku zidendene, pamutu waukulu.
3. Kwezani phazi lakumanzere pansi ndikuweramitsa bondo, ndikulowetsa kuchifuwa. Msolo wanu ukhoza kugubuduza pang'ono pamene inu mubweretsamo.
4. Loloka phazi lamanzere pamwamba pa mwendo wakumanja, gwirani mwachidule, kenako bweretsani bondo kumbuyo.
5. Bweretsani phazi lakumanzere kumalo anu onse ndi kubwereza kumbali inayo.
6. Bwerezani, mbali zotsatizana, kwa 1-3 mapepala 8 (1 rep imaphatikizapo kugwada mawondo ndi miyendo yolondola ndi ya kumanzere).

7 - Mapiritsi a Ab ndi Magulu Otsitsa

Zikondwerero zachikhalidwe ndizo zomwe tonsefe tazichita ndipo, mwinamwake, tachita manyazi. Onjezerani zonunkhira kumagetsi anu omwe amagwiritsidwa ntchito pogwiritsira ntchito Gliding Discs kuti mutseke zidendene mkati ndi kunja. Mungagwiritsenso ntchito mapepala a mapepala kapena, ngati muli pa nthaka yolimba, matayala amatha kugwira ntchito.

1. Lembani pansi ndi Ma discs kapena mbale pansi pa zidendene, miyendo molunjika ndi manja akung'amba mutu.
2. Vesi 1: Yambani mapewa masentimita angapo kuchokera pansi ndikuponyera zidendene, ndikulowetsamo Zopangira kapena mapepala.
3. Vesi 2: Kwezani thupi kukhala lokwanira (mukupita patsogolo) pamene mukugwedeza zidendenezo ndikukankhira muzitsulo kapena mbale.
4. Yesani kusunga chitsamba ndikupewa kukoka pamutu. Yambani kuchoka kwanu.
5. Gwiritsani ntchito yoyamba ngati muli ndi vuto lanu.

8 - Mbali Plank

Mzere wa pambali ndi chithukuko choyambirira komanso chovuta chomwe chimayendera zofunikira komanso zoyambirira. Mukhoza kusunthira pamphuno, monga momwe zasonyezedwera, kapena dzanja lomwe liri lophweka pang'ono, komabe likuvuta.

1. Ugone pansi kumanja, pumula pamphumi pako.
2. Miyendo iyenera kukhala yolunjika, mchiuno. Pa malo a phazi, muli ndi zosankha zina:
   • Zovuta : Mapazi amapezedwa (asonyezedwa pamwambapa)
   • Zosavuta : Mapazi akugwedezeka
   • Chosavuta : Knee Down
3. Mukasankha phazi lanu, yesetsani kuti muchotse mchiuno.
4. Gwiritsani thupi lanu molunjika kwa masekondi 30-120, kubwereza 2-3 nthawi mbali iliyonse.

9 - Pulani Yotsatiridwa Yopangira Zofuna ndi Zofunikira

Mapangidwe amtunduwu ndizochita masewera olimbitsa thupi kuti agwire ntchito zolimba ndi mphamvu zenizeni zenizeni pamene akugwira ntchito yopita patsogolo. Mungathe kusintha zina mwa kuyika kutsogolo patsogolo panu kuti muthandizidwe.

1. Khala, kupuma kumbali yakumanzere ndi mchiuno wakumanzere.
2. Maondo amawongolera ndipo chiuno, mawondo, ndi mabotolo ziyenera kuponyedwa pamwamba pa wina ndi mzake.
3. Ikani dzanja lamanja kumchira kumanja kapena kuyika dzanja lamanja pansi pambali panu kuti mukhale oyenerera komanso oyenerera, ngati mukufunikira.
4. Pewani choponderezera ndi kufalitsa zoletsedwa kuti muchotse mchiuno.
5. Gwirani mwatsatanetsatane, kungogwira matayala musanatuluke m'chiuno.
6. Bwezerani ma seti 1-3 a 8-16 kubwereza kumbali iliyonse.

10 - Chipinda Choyandidwira Chokhazikika ndi Mphungu Yokwera

Mbali iyi yamphongo ndi miyendo ikukwera ndi sitepe yotsatira pakugwira ntchito ku mbali yachikhalidwe. Lingaliro ndilokulitsa mphamvu mwa kuwonjezera mwendo wamwamba ndi kutenga mutu wa mmwamba. Mudzatsutsana kwambiri pamutu komanso pansi.

1. Khala, kupuma kumbali yakumanzere ndi mchiuno wakumanzere.
2. Maondo amawongolera ndipo chiuno, mawondo, ndi mabotolo ziyenera kuponyedwa pamwamba pa wina ndi mzake.
3. Tengani mkono wakanja molunjika kapena kuyika dzanja lamanja pansi pambali panu kuti mukhale oyenerera komanso oyenerera, ngati mukufunikira.
4. Pewani choponderezera ndi kufalitsa zoletsedwa kuti muchotse mchiuno.
5. Panthawi imodzimodziyo, tukulani mwendo wakumbuyo wokwanira masentimita angapo, ndikuyang'ana pa ntchafu yakunja.
6. Gwirani mwachidule, mutchepetse mwendo ndikubwereranso pansi, mutangogwira chovalacho musanayambe kukweza m'chiuno.
7. Bwezerani ma seti 1-3 a 8-16 kubwereza kumbali iliyonse.

11 - Mbali Yokwera ndi Mphungu Yokwera

Mipango yam'mbali ndi yovuta, koma ngati mukufunadi kuyesa mphamvu yanu ndi chipiriro, yesetsani kuwonjezera mwendo. Izi zimafuna mphamvu yochuluka ndi yowonongeka, choncho mutenge nthawi yanu ndikuchita zosavuta kumasulira musanayambe kupita ku izi.

1. Yambani mu thabwa lamanzere, mukuyendetsa dzanja lamanzere ndi kunja kwa phazi lamanzere. Mapazi akhoza kuponyedwa pamwamba pa wina ndi mzake (ovuta) kapena osokonezeka (zosavuta).
2. Kwezani mkono wina molunjika pamwamba pa phewa kuti muwonjezere vuto lanu labwino (mwachangu).
3. Pogwiritsa ntchito malowa, kwezani mwendo wakumbuyo ndi masentimita angapo, ndikupunthwitsa kuti mukhale oyenera.
4. Pewani mwendo ndi kubwereza mwendo ukukweza mapepala 1-3 a 8-16 reps kumbali iliyonse.
5. Ngati izi zikupweteka dzanja lanu, yesetsani kutsegula ndi yoga.

12 - Spiderman Planks

Kusunga malo apululumu kungatenge pang'ono, koma iwe ukhoza kuwapaka zinthu pang'ono ndi matabwa akuluakulu. Ndi kusunthika uku, mukubweretsa bondo kumbali imodzimodziyo, ndikuwongolera zofuna zanu komanso momwe mukukhalira ndi bata. Uyu ndi wolimba kuposa momwe ukuwonekera.

1. Kukhala pamalo apulumu, pa manja ndi zala. Onetsetsani kuti m'chiuno muli pansi ndipo kumbuyo kumatha pamene mukupuntha.
2. Kwezani mwendo wakumanzere, uweramire bondo ndikulowetsamo kumbali ya kumanzere popanda kusuntha thupi lonse.
3. Tengani mwendo wakumanzere mmbuyo ndiyeno mubweretse bondo lolondola kumbali yolondola, kachiwiri, kusunga thupi mofanana.
4. Bwerezani masekondi 30-60, mutsirizitsa maselo 1-3.

13 - Ndakhalapo Double Knee Lifts - Zangwiro kwa Pamene Mukugwira Ntchito!

Simusowa chilichonse chapadera kuti mugwiritse ntchito abs yanu. Ndipotu, mungathe kuzichita bwino kuchokera pa mpando wanu ndi maondo awiriwa. Mudzamva ntchitoyi m'munsimu.

1. Khala wamtali mu mpando, mapazi atakhala pansi pansi ndi mapewa.
2. Lembani mzere ndikuchotsa mapazi pansi, mutapindira mawondo pachifuwa.
3. Yesetsani kuti musamatsamira pamutu pomwe mukukweza miyendo yanu.
4. Lembani pansi ndi kubwereza kwa 10-16 kubwereza.

14 - Kuthamanga Kwambiri kwa Minofu Kuzungulira Chiuno ndi Abs

Simukusowa zipangizo zomwe zingagwiritse ntchito minofu yanu ya oblique ndipo izi ndizochita masewero olimbitsa minofu yomwe ili m'chiuno. Chinsinsi cha kusunthira uku ndi kupewa kupewa kugwedeza mbali yanu koma yongolerani kutsogolo kwa phazi pamene mukuwoloka.

1. Yambani kugona pansi ndikudutsa phazi lamanzere pamwamba pa bondo lakumanja.
2. Ikani dzanja lamanja kumbuyo kwa mutu kuti muthandizidwe, ndipo ngati mukufunadi kuganizira za abs, ikani dzanja lanu kumanzere kwa chiuno mwanu.
3. Pewani goli, kwezani mapewa pansi ndipo kenako crossover, ndikuwongolera kutsogolo kwa bondo.
4. Dziwani mgwirizano wamatumbo o kumanzere kwa m'chiuno.
5. Lembani pansi ndi kubwereza zonse zomwe mumasintha musanasinthe mbali.