Abs Omaliza ndi Zochita Zapang'ono

Zochita 7 kuti amange maimba amphamvu mofulumira

Ngati mwadzidzidzi ku masewero olimbitsa thupi koma simunapeze tanthauzo la abs yanu yomwe mukufuna, pali njira zowonjezera izi panthawi yochepa. Cholinga cha pulojekitiyi ndikumanga magulu osiyanasiyana a minofu omwe amachititsa mimba yanu m'njira yoyenera, yolimba, komanso yotetezeka.

Zojambulazi ndi zofunikira kwambiri zimaphatikizapo zochitika zosiyanasiyana zomwe zimalimbitsa rectus abdominis , obliques , transverse abdominis, ndi erector spinae . Ndizochita masewera olimbitsa thupi omwe amapanga masewera olimbitsa thupi omwe akhala akuphunzitsidwa mwamphamvu kwa masabata anayi kapena asanu ndi atatu.

Malangizo Ogwira Ntchito

Pachizoloŵezi ichi, mufunikira chikwama ndi mpira wa masewera olimbitsa thupi . Kuti mukwaniritse zotsatira zabwino, muyenera kutsatira zofunikira zitatu zomwe zilipo:

1. Nthawi zonse muziyamba kujambulana ndi mphindi zisanu ndi zisanu mpaka zisanu ndi ziwiri.
2. Mukangotenthetsa, yesetsani kuchita masewera awiri pafupipafupi. Kupumula kosapitirira masekondi 20 mpaka 30.
3. Pangani zojambula ziwiri ziwiri kapena zitatu pa sabata ndi tsiku lopumula pakati pa ntchito.

1 - Mapiritsi a mpira

Kugwiritsira ntchito mpira wochita masewera kumathandiza kulimbitsa minofu yapakati chifukwa mumasintha nthawi zonse. Kuchita izi:

1. Lembani ndi kumbuyo kwanu pa mpira ndi manja anu atayikidwa pamutu.
2. Pamene mutuluka, pezani mkanda wanu ndikukweza mapewa anu, mutenge mthumba mpaka kumapeto, musagwedeze mpirawo.
3. Lembani pamene mukulemba ndi kubwereza kawiri kawiri kawiri.

2 - Kusinthana kwachitsulo

Kuphulika kumeneku kumawonjezereka ntchito yopititsa patsogolo pochotsa miyendo yanu ku equation. Pamene zochitikazo zimapereka bata mwa kuika nsana yanu pansi pansi, kulemera kwa miyendo yanu kumawonjezera nkhawa m'mimba ya m'mimba. Kuchita izi:

1. Kugona kumbuyo kwanu ndi mawondo anu kunasintha mbali ya digirii 90, ana a ng'ombe akufanana pansi.
2. Pamene mutuluka, konzani abs yanu kukweza mchuuno pansi ndikugwedeza kwachiwiri kapena ziwiri. Yesani kusuntha miyendo kapena kugwiritsa ntchito mwamsanga kukweza m'chiuno.
3. Lembani mchiuno mwanu pamene mumapanga ndi kubwereza kawiri kawiri kawiri.

3 - Kuthamanga Kwambiri Kwambiri

Kuphwanyika kwa mkono wautali ndi kusiyana kwina kumene mikono yanu imatambasulidwa kotero kuti simungathe kugwiritsa ntchito mofulumira kuti muwonongeko yanu. Kuchita izi:

1. Lembani pamatumbo ndipo mutambasule manja pamutu. Sungani zitsulo zanu molunjika ndikuika manja anu pamodzi kapena palmu. Musamamveke zala zanu.
2. Pamene mutuluka, pezani mkanjo ndikukweza mapewa pansi. Musasunthire mikono yanu patsogolo; awasunge iwo molunjika. Ngati mukufuna thandizo, mukhoza kuika dzanja lanu kumbuyo kwanu.
3. Lembani pamene mukulemba ndi kubwereza kawiri kawiri kawiri.

4 - Kuwombera njinga

Kuwombera njinga kumapikisano otsika kwambiri komwe kumathandiza kumanga zoletsedwa. Kuchita izi:

1. Kugona kumbuyo kwanu ndi mawondo kunanyamulira malo a digiri 90, ana a ng'ombe akufanana pansi. Ikani manja anu kumbuyo kapena kumbali yanu mutu wanu.
2. Kutukula mapewa, kuwongolera mwendo wakumanzere ndikupotoza mbali ya kumanzere ku bondo lakumanja.
3. Tsopano yongolani mwendo wakumanja pamene mukupotoza mbali yowongoka ku bondo lakumanzere.
4. Popanda kuponyera mapewa, pitirizani kumbuyo ndi kutsogolo kwa maulendo 16. Pang'ono pang'onopang'ono mukuchita masewerowa, zimakhala zovuta kwambiri. Pumula masekondi 20 mpaka 30 ndikuyambanso.

5 - Plank

Mapulogalamuwa ndi ntchito yosavuta imene imapangitsa mphamvu kumutu, mapewa, mikono, ndi gluteus. Mwa kukhalabe ndi chikhomo, malo osasunthika, abs yanu imakakamizidwa kukhala malo otanganidwa. Anthu ambiri satha kugwira mapangidwe kwa masekondi opitirira 30 pamene poyamba akuyamba. Kuchita izi:

1. Pogwiritsa ntchito zida zanu, yongolani thupi lanu molunjika bwino, ndikuyendetsa mapazi anu. Kusunga maziko anu nthawi zonse kudzakuthandizani kusunga malo ndi kubweza msana wanu. Musaponyedwe kapena kukweza m'chiuno.
2. Kupuma mopepuka, gwirani masekondi 20 mpaka 60.
3. Dzichepetseni nokha, mupumire masekondi 20 mpaka 30 ndi kubwereza.

6 - Tneks Tnee pa mpira wothamanga

Bondo limakhala lokhazikika bwino ndipo limapanga mphamvu osati mu ABS koma manja ndi mapewa. Kuchita zochitikazo:

1. Pogwedeza mapazi onse anayi, ikani phazi lanu lamanja ndiyeno phazi lanu lamanzere pamwamba pa mpira wochita masewera olimbitsa thupi, kuikamo pansi pa nsonga zanu. Gwirani manja anu molunjika ngati kuti mutangotsala pang'ono kuchita pushups.
2. Pogwiritsa ntchito mphamvu, yang'anizani mawondo anu kumtima wanu, kulola mpirawo kuti ufike kumapazi anu.
3. Tsopano yongolani miyendo yanu kumbuyo. Yesetsani kusuntha mmbuyo pa mkono; sungani kayendedwe ka maondo onse.
4. Bwezerani kwa 16 kubwereza pa magawo awiri.

7 - Zowonjezeretsanso

Ntchitoyi ili ndi kayendetsedwe kazing'ono koma imapangitsa kuti zikhale zovuta kwambiri. Nthawi zambiri amatchulidwa kuti dzombe zimayambitsa yoga ndipo zimadziwika kuti zimangika mwamsanga komanso mosamala. Kuchita zochitikazo:

1. Lembani pansi ndi manja manja anu kumbali zanu.
2. Kuwombera, panthawi imodzimodziyo kukweza thupi lanu ndi miyendo pansi pansi masentimita angapo. Gwiritsani masekondi atatu kapena asanu, kuimitsa miyendo. Powonjezereka, yesetsani ndi manja anu kutsogolo kwa inu.
3. Lembani pamene mukulemba ndi kubwereza magawo awiri a 16.