Zokuthandizani kuti mukhale ndi amphamvu abs komanso mimba yakuphatikizira
Ngati ntchito zambiri za ab abambo ndi gawo lanu lachizoloŵezi chochita masewero olimbitsa thupi pokhala ndi abambo amphamvu kwambiri, mwina mukuwononga nthawi yanu. Anthu ambiri amalakwitsa kuchita masewera olimbitsa thupi kuti aganizire kuti ndiyo njira yofulumira kwambiri yoperekera mimba, koma zoona ndizokuti kuti mutenge pakati, mutenge pakati, mumangotengera zambiri osati kungokhala kochepa.
Kuti mugwiritse ntchito minofu yapakati , muyenera zochita zomwe zimapangitsa minofu yambiri pakati pa pakhosi ndi mapewa. Koma chofunika kwambiri, kuti muwone tanthawuzo mu abs yanu, muyenera kuchepetsa mafuta osanjikiza omwe amawaphimba.
Zochita Zolimbitsa Mimba
Pofuna kuti mukhale abs, chitani zozizwitsa zapadera zomwe zimagwira ntchito m'mimba yonse . Pali zochitika zambiri zamkati zimene mungathe kuchita popanda zipangizo zilizonse, komanso palinso zinthu zosavuta zomwe mungagwiritse ntchito panyumba, monga mpira wawukulu . Kugwiritsira ntchito mpirawo kuti ugwiritse ntchito kumafuna kuti ukhale wosasunthika pazomwe mumapanga mpira ndipo mutha kugwiritsa ntchito minofu yambiri kuposa pamene mukuchita masewera olimbitsa thupi .
Komanso Onaninso:
Zida Zolimbitsira B Abwino Kwambiri
Nthawi zina kuchita masewero olimbitsa thupi kumakhala kosangalatsa komanso kosavuta mukamapempha thandizo la zida zingapo. Nazi zina zosankha zam'mwamba:
Mankhwala Mipira
Kettlebells
Kukhazikika Mipira
Chowongolera Chowongolera
Komanso Onaninso: Zopangira Zambiri Zogwiritsira Ntchito Zochita Zachikazi Zambiri
Maphunziro Ofunika Kwambiri ndi Kupirira Zochita
Zochita zolimbitsa thupi zidzatentha mafuta ndikuthandizani kuchepetsa thupi, koma ngati mulibe nthawi yochita masewera olimbitsa thupi, mukhoza kupeza mapindu othandizira mtima komanso ma calories mwamsanga ndi maphunziro apamwamba .
Kuchepetsa makilogalamu popanda kuchita masewera olimbitsa thupi kungachititse kuti muyambe kulemera, koma mutha kufika pamtunda, ndipo mukhoza kutaya minofu.
Zakudya Zakudya Zabwino
Pofuna kuchepetsa mafuta a thupi ndi kumanga minofu, mumafunikira zakudya zoyenera . Zakudya zabwino kwambiri ndizofunika kudya zakudya zonse (osati kupangidwa) kuphatikizapo chakudya chokwanira, mapuloteni abwino, ndi mafuta abwino . Kudya zakudya zing'onozing'ono tsiku lonse kumathandiza anthu kukhala okhutira ndi kuchepetsa njala. Malangizo ena oletsa kupewa mafuta ndi awa: kupeza calcium yokwanira, kudya kadzutsa ndi kudya zakudya zakuthambo. Onetsetsani kuti mumakhala osungunuka ndi madzi akumwa tsiku lonse ndikuonetsetsa kuti musadule kwambiri kwambiri mankhwala kapena mutha kuchepetsa thupi lanu.
Zopangira Zochita Zolimbitsa Thupi
Mungathe kuchita masewero olimbitsa thupi kuti musinthe mphamvu yanu, kuyeza, ndi kukhazikika. Cholinga chanu chimapangidwa ndi mimba, kuchepa kumbuyo, ndi chiuno ndipo zimapanga maziko azinthu zina zonse. Minofu imeneyi imakhazikitsa msana ndipo imapanga malo olimba kumene mapeto angasunthe. Mfundo yaikulu ndi yofunikira m'mbali zonse za kayendedwe; makamaka kayendetsedwe ka mphamvu.
Kulimbana Kwambiri ndi Kuyesedwa Kwachikhazikitso
Zochita za Plank zingagwiritsidwe ntchito ngati maziko oyesa mphamvu yanu yaikulu .
Mphunzitsi wa masewera, Brian Mackenzie, adayesa mayeso ngati njira yodziwira mphamvu zapamwamba za munthu panopo ndikuyang'anira momwe ikuyendera pa nthawi.
Kuphatikiza pang'ono pokha - kudya zakudya zabwino, zochita masewera olimbitsa thupi, komanso zolimbikitsana kwambiri - zidzakuthandizani kwambiri kuti mupatseni abs, yogwira ntchito ndi yogwira ntchito .