14 Zochita za Ab Kulimbitsa Zovuta Zanu

1 - Kusintha kwa mpira kwa Ab Exercise

Kusinthanitsa ndi mpira ndi njira yabwino kwambiri yogwirira ntchito abs pomwe mukuwonjezera mphamvu zanu. Uwu ndi thupi lonse, kuphatikiza mikono ndi miyendo pamodzi ndi abs ndi m'munsi kumbuyo. Zingwe za m'kati mwanu zimagwira ntchito pamene mukufinikira mpira pakati pa mapazi ndi manja ndi chifuwa ntchito mukamasinthanitsa mpira ndikuugwira m'manja mwanu. Kuti musinthe, kuchepetsani kayendetsedwe ka kayendedwe kake kapena kugwada mawondo.

1. Yambani mwagona kumbuyo kwanu ndi miyendo yowongoka.
2. Gwirani mpira mu manja onse awiri ndi mikono yomwe ili pamwamba panu.
3. Ikani mpira pakati pa mapazi, ndikuwapachika kuti muike mpirawo m'malo, ndi kuika pansi mikono ndi miyendo pansi. Pewani mmunsi momwe mungathere popanda kugwedeza kapena kusokoneza kumbuyo.
4. Abwezeretseni ndi kutenga mpirawo m'manja mwanu.
5. Gwiritsani manja ndi miyendo pansi mpaka pansi ndikupitiliza, kusinthana mpira pakati pa manja ndi mapazi kwa 1-3 masitidwe 8-12.
6. Pewani kumbuyo kumbuyo kwa kayendedwe kake. Ngati muli ndi vuto ndi izi, yikani thaulo lokulumikiza m'chiuno, kuweramitsa mawondo ndi / kapena kumachepetsa mikono ndi miyendo masentimita pang'ono mmalo mwake.

2 - Pewani pa mpira

Zochita zovuta izi ndi njira yabwino yowonjezera kayendetsedwe kakang'ono ku zochitika zanu zaplanje pamene mukuphatikiza zovuta zowonjezereka mwa kuwonjezera mpira. Chinsinsi cha kusamuka uku ndi, poyamba, yesani kusamira m'mapewa anu. Ngati mutapeza kuti mukung'ung'udza pa mpira, pangani pakhoma kuti mukhale bata kapena yesani pansi pano.

1. Yambani pa mawondo ndi masomphenya anu pa mpira.
2. Pita patsogolo mpaka msana wako uli wathyathyathya. Gwiritsani ntchito malowa, ndi kusunga mapewa kutali ndi makutu, kuwongolani mawondo, kubweretsa thupi lanu mu malo apulumu.
3. Gwirani kwa masekondi 1-2 ndikuchepetsani maondo, mopepuka kugwira pansi musanamangidwe.
4. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

3 - Bridge ndi Drop Drop

Zochita izi zimaganizira zachinsinsi, koma zimagwiritsanso ntchito zowonongeka ndi mwendo wa mwendo, ndikuzichita mwamphamvu. Kusunthaku kuli kolimba kuposa momwe zikuwonekera, choncho tenga nthawi yako ndikusintha mwa kusunga mwendo.

1. Ugone pansi pa chiwindi ndi mawondo akuyendetsa.
2. Kwezani mchuuno kuti mulowe pa mlatho, molunjika kuchokera kumadzulo kupita ku chinangwa.
3. Mukakhala osasunthika, kwezani mwendo wakumanja pansi, kuwukweza mpaka utangomveka mpaka pansi.
4. Poyendetsa phazi, pang'onopang'ono muponye mwendo wamanja kumbali kumbali imodzi popanda kuyenda thupi lonse. Chiyendedwecho n'chochepa kwambiri, choncho chikhale chochepetseka komanso cholamulidwa.
5. Bweretsani mwendo kumbuyo ndikubwezeretsanso maselo 1-3 a 8-16 kubwerera kumbali iliyonse.

4 - Arm Over Single Squat

Mbalame yapamwamba ndi ntchito yovuta ya thupi, yokhudzana ndi mphamvu zakuya, kusinthasintha ndi kulingalira. Kutenga mkono umodzi pamutu kumapangitsa kuti pakhale vuto lalikulu komanso kumayang'ana kwambiri pamutu ndi m'mapewa. Kuyang'ana mmwamba kulemera (monga momwe kuwonetsedwera) kumapangitsanso zovuta zina, kotero, ngati izi sizikumveka, khalani patsogolo. Ngati muli ndi mavuto m'mbuyo kapena mukukumana ndi mavuto, mungapewe kuchita masewerowa kapena yesetsani kusuntha popanda kulemera kwina kuti muzindikire momwe mumakhalira komanso kusinthasintha.

1. Imani ndi mapazi paphewa palimodzi ndipo, mutakhala ndi zolemera zolemera, mutenge mkono wakanja molunjika pamwamba, kusiya dzanja lakumanzere likulendewera pansi.
2. Kuika maso anu pamutu wolemera (mwachangu), gwiritsani mawondo ndi kutsikira mu squat, kusunga abs ndikugwiritsira ntchito mawondo.
3. Gwiritsani pansi mpaka ntchafu zikufanana ndi pansi, kusunga mkono nthawi yonse.
4. Bwerezani masekondi 30-60 ndikusintha mbali.

5 - Nsomba za squat

Mapulani ndi njira yabwino kwambiri yogwirira ntchito, koma mukhoza kuwonjezera mphamvu ndi mphamvu ku ntchitoyi powonjezera. Kusunthika uku koyambirira sikungogwira ntchito pamutu wanu, kumapangitsa miyendo yanu ndi manja anu kukweza kukula kwa mtima wanu.

1. Yambani mu malo apulumu ndi manja ozereka kusiyana ndi mapewa ndi thupi molunjika kuchokera kumutu kupita ku zidendene.
2. Pewani mapazi, kugwada ndi kugwa pansi mu squat pamene mutayika manja pansi.
3. Bwezerani mapazi kumbuyo.
4. Bwerezani, kudumpha mapazi ndi kutuluka mofulumira momwe mungathe kwa masekondi 30-60.

6 - Ski Abs

Mapulani ndi njira yabwino yogwirira ntchito, koma mukhoza kuwonjezera mphamvu ndi mphamvu mwa kuwonjezera kulumpha ku zochitikazo. Mwa kudumphira mapazi mkati ndi kunja kwa mbali iliyonse ya thupi lanu, mumaganizira za zovuta pamene mukukweza chiwombankhanga cha mtima mu zovuta, zolimbitsa thupi.

1. Yambani mu malo apulumu ndi manja ozereka kusiyana ndi mapewa ndi thupi molunjika kuchokera kumutu kupita ku zidendene.
2. Gwiritsani ntchito mgwirizano ndi kulumphira mapazi kumanzere, mutsike ndi mawondo akugwa ndi mapazi kumbuyo kwa dzanja lamanzere.
3. Gwetsani mapazi kumbuyo ndiyeno muthamangire mapazi kumanja, mutsike ndi mawondo atakulungama ndi mapazi kumbuyo kwa dzanja lamanja.
4. Pitirizani kudumphira mkati ndi kunja kwa masekondi 30-60.

7 - Pushup Jacks

Pushups ndi abwino kwambiri kugwiritsira ntchito thupi komanso chifuwa, koma ndizochita masewera olimbitsa thupi. Mukhoza kuwonjezera mphamvu yowonjezera powonjezera jack wodumphira ku pushup yanu. Izi ndizochita masewero apamwamba, choncho musinthe mwa kugwada kapena kudumpha mapazi ndi kunja popanda pushup. Ngati muli ndi vuto linalake, mungapewe kuchita izi.

1. Yambani mu malo apulumu ndi manja ozereka kusiyana ndi mapewa ndi thupi molunjika kuchokera kumutu kupita ku zidendene.
2. Pukuta mapazi panthawi imodzimodziyo, ukuweramitsa zitsulo ndikukhala pansi.
3. Mu kayendedwe kosalala, kasupe kumbuyo, kudumphiranso mapazi anu pamodzi mu pulasitiki yanu.
4. Pitirizani ndi pushup jacks kwa masekondi 30-60.

8 - Mbali Imayenda ndi Medicine Ball

Kuphimba kumbali ndizochita masewera olimbitsa thupi zomwe zimagwirizana ndi zovutazo komanso kutenga kulemera kwake kumakhala kovuta kwambiri. Onetsetsani kuti mukhalebe wodekha pamtunduwu, ndikusuntha kuchokera m'chiuno ndipo musagwiritse ntchito mofulumira.

1. Imani ndi phazi-m'lifupi padera, mawondo agwedeze pang'ono ndi kugwira mpira wa mankhwala ndi mikono yowongoka.
2. Sungani mapewa pansi ndi kumangiriza abs pamene mukudalira kumanja, kusunga m'chiuno ndi miyendo pamalo oima.
3. Sinthasintha monga momwe mungathere, kusunga chifuwa ndikutseguka kupita pang'onopang'ono.
4. Bwezerani kusunthira kumbali inayo, kusunga kayendetsedwe kazeng'onong'ono ndi kuyang'aniridwa kuti muyambe kuchita nawo.
5. Bwezerani ma seti 1-3 a 8-16 kachiwiri.
6. Mukhozanso kuchita masewero olimbitsa thupi, mpira wa masewera olimbitsa thupi kapena gulu loteteza.

9 - Mizere ya Medicine Ball

Mankhwala a Medicine Ball ndi njira ina yogwirira ntchito pachimake kuchokera ku malo omwe akuyimira komanso kuchita masewero olimbitsa thupi pafupifupi chilichonse. Lingaliro ndikutenga thupi kupyola bwalo lonse, kugwada ndi kubwezera mmbuyo molunjika pa zochitika zonse.

1. Yambani ndi mapazi ochuluka kuposa chiuno, mutenge mpira wa mankhwala kapena kulemera kwake pamutu.
2. Watsamira kumanja ndikuyang'ana kumanja, pembedzero pamapazi ndi kugwada pansi ndikukhala pansi pamene iwe ukuzungulira mpira mpaka pansi.
3. Pitirizani mu bwalolo, mutembenuzire mapazi ndi kumalowa pamene mukubweretsa kulemera pakati pa mapazi anu.
4. Lembani mzere mpaka kulemera kwake kumanzere, ndikugwiritsanso ntchito pang'onopang'ono ndikuweramitsa mawondo.
5. Pitirizani kuyendetsa zolemera mpaka momwe kulemera kuli pamwamba ponso.
6. Bwezerani ma seti 1-3 a 8-16 kubwereza mu njira iliyonse.
7. Sungani kayendetsedwe kazeng'onoting'ono koyendetsa ndikupewa kuyenderera kumbuyo. Gwiritsani ntchito ubongo ndi kumbuyo komwe mukuwonekera.

10 - Kusinthasintha kwa Mankhwala ndi Mapuloteni Okhazikika

Ntchitoyi ndi yabwino kwambiri yogwira ntchito yochoka ku malo omwe akuyimira komanso kumanga chipiriro ndi kukhazikika pansi. Kuti mukhale ogwira mtima kwambiri, sungani kayendetsedwe ka pang'onopang'ono ndi kuyendetsa bwino, kungoyendayenda kuchokera pamtambo pamene mukusunga thupi lokhazikika.

1. Yambani pamalo apamwamba, mwendo wamanja, kutsogolo mwendo. Gwiritsani mpira wa mankhwala ndi mikono yowongoka kwambiri (patsogolo kwambiri) kapena pafupi ndi chifuwa (zosavuta).
2. Kuika thupi la pansi kumatsitsimutsa, kusinthasintha kuchokera pamtambo kuti ubweretse manja kumanja.
3. Bwererani ku malowa ndipo tsopano mutembenukire msolo, ndikubweretsa kulemera kwake kumanzere.
4. Pitirizani kuyendayenda kuchokera mbali imodzi kupita kumzake pang'onopang'ono kwa 1-3 maselo 8-16 kumbali zonse ziwiri.

11 - Kuima Kumbali Kudutsa

Kuima kwa mbali kumbali ndi njira yabwino yogwirira ntchito yochoka ku malo oima. Pofuna kuganizira kwambiri za abs, chitani izi mwa njira yochepetsetsa, yolamulidwa m'malo mogwiritsira ntchito mofulumira, osamala kuti musayende kumbuyo. Kuti mukhale ndi cardio yambiri, fulirani mofulumira ndipo yesetsani izi mofulumira momwe mungathere kuti mtima wanu uyambe.

1. Yambani mu malo oima, mutenge mkono wakanja molunjika mmwamba.
2. Sungani kulemera kwa mwendo wanu wamanzere ndipo pang'onopang'ono mubweretseni pansi ndikupita kumbali.
3. Pa nthawi yomweyi, bwerani kumbali yowongoka kumadzulo, ndikuwombera zofunikira.
4. Tengani mkono ndi phazi pansi ndi kubwereza kwa maselo 1-3 kumbali iliyonse.

12 - Kukhazikika kwa Crossover

Kuimirira kwa crossover ndi njira yabwino yogwirira ntchito zolimbitsa thupi pamalo oima. Lingaliro ndikutulutsa kayendetsedwe kochokera ku chifuwa, osati kusunthira kuchokera kumalo ndi bondo. Pitirizani kusunthira pang'onopang'ono ndi kuyang'aniridwa kuti muyang'ane pamtima, kapena kufulumizitsa kuti mupange zochitika zojambula pamtima.

1. Yambani ndi phazi-m'lifupi kumbali, manja kumbuyo mutu ndi zigoba zoyenderera ndi kumbali.
2. Bweretsani bondo lolondola ndikudutsa thupi lanu pamene mutembenuka kupyola mumtambo, ndikubweretsa phazi lakumanzere kumbali yakumanja.
3. Finyani kupyolera mu zovutazo ndipo pitirizani kusuntha pang'onopang'ono.
4. Bwererani kuti muyambe ndi kubwereza kwa masiteji 1-3 a 8-16 kubwereza kumbali iliyonse.
5. Pewani kugwedeza mbaliyo pa bondo, koma mmalo mwake, yang'anani pa kuzungulira kwa msolo ndi kuyenda kwa phawa ku chiuno.

13 - Zosakaniza Zozizira Zozimitsa

Mofanana ndi zokongoletsera zamatabwa , mitengo yowongoka ya nkhuni imayika pa zovutazo. Tsamba ili ndi lokhazikika kwambiri, ndi kayendetsedwe kake komwe kamachoka pamtima pomwe thupi la pansi likukhala m'malo. Pewani kusinthasintha kwambiri pa ichi, kungotembenukira kutali momwe mungathere popanda kusokoneza.

1. Sungani gulu lotetezeka pazitsulo zolimba kuposa chiwerengero cha m'chiuno.
2. Imani pambali pa chubu ndikugwirizira chogwirizira mmanja onse awiri, mutenge njira zochepa kuti mukhale ndi mavuto ena.
3. Kuika manja molunjika, kusinthasintha kuchokera pamtambo, kubweretsa mikono kudutsa thupi kumbali yina.
4. Bwerani kuti muyambe ndi kubwereza kwa 10-12 kubwereza musanasinthe mbali.
5. Pitirizani kusuntha pang'onopang'ono ndi kutetezedwa ndi kupewa kuthamanga kapena kugwiritsa ntchito mwamsanga. Mchiuno, mawondo ndi mapazi ayenera kukhala ndikubzala ndikuyang'ana kutsogolo.

14 - Zopopera zazitovu

Ma tapampu ndi njira yabwino yolimbikitsira abs komanso pachimake. Lingaliro ndikuteteza pelvis yanu kuti ikhale yosasunthika ndi chigono chamkati kuti mzere wanu wam'munsi usagwedezeke pamene mukuponyera zala zapansi pansi. Izi ndizochita masewera olimbitsa thupi a abs.

1. Lembani kumbuyo kwanu ndipo muweramire mawondo kumapangidwe 90 digiri.
2. Sungani mkombero wamtunduwu ngati mutapondapo phazi limodzi, mutenge pansi. Onetsetsani kuti nsana yanu siigwedeze. Ngati icho chitero, sungani kayendetsedwe kakang'ono kapena kuyika thaulo lokulumikizika pansi pa m'chiuno.
3. Kwezani phazi kumbuyo kuti muyambe malo ndipo mubwererenso 10-16 kubwereza pa mwendo womwewo musanayambe kupita kumbali ina.
4. Bwerezani kwa maselo 1-3.