Zachidule za Zochita za Ab
Chotupa chanu ndi chimodzi mwa magulu ofunika kwambiri m'thupi, osati chifukwa cha momwe amaonekera. Ambiri aife tiri ndi cholinga chokhala opanda abambo , ndipo ngakhale cholinga chathu kukhala nacho, abs imakhala yofunikira kwambiri.
Ngati mutayang'ana kupyola paketi sikisi, mudzawona gulu la minofu yomwe ili ndi cholinga chofunikira kwambiri. Sikuti amangokuthandizani kupindika, kuwonjezera, kusinthasintha, ndi kusinthasintha miyendo yanu, amathandizira gawo lofunika kwambiri m'thupi lanu: msana wanu.
Pafupifupi zonse zomwe mukuyenda zimachokera ku maziko anu, kotero kuti ndinu olimba kwambiri, zinthu zimakhala zosavuta komanso nthawi zambiri mumadzitetezera kuvulala.
Zonse Zokhudzana ndi Mamphuno Anu
Timagwiritsa ntchito mawu akuti "abs" kuti tisonyeze pamodzi mitsempha inayi yoyamba mumtambo. Kudziwa zomwe aliyense akuchita ndi zochitika zomwe zimapangitsa minofu imeneyi kukuthandizani kukhazikitsa ntchito yabwino yopangira abambo kuti akhale amphamvu komanso oyenera.
Rectus Abdominis
The rectus abdominis ndi gulu la minofu lomwe mwina tikudziwika nalo chifukwa amadziwikanso ngati "mapepala asanu ndi limodzi ".
Timayitcha kuti chifukwa chakuti pali matope atatu omwe amachititsa kuti minofu ikhale yosiyana, kuzipereka kuti ayang'ane.
Ngati simukuwona kuyang'ana kwasamba, simuli nokha. Ambiri a ife sitikuwona rectus abdominis chifukwa, mwatsoka, ndi pamene ambirife timakonda kusunga mafuta owonjezera.
Rectus abdominis ili ndi kayendedwe kotsatira:
- Kusinkhasinkha kwa msana - Izi zimakhala ngati kugwedezeka kapena kugwedeza, pamene mukugulitsa abs yanu kuti mubweretse mapewa anu m'chiuno mwanu.
- Kupindika kwapambuyo kwa msana - Izi zikuchoka kutali pakati pa thupi kapena kusuntha msana kumanja kapena kumanzere.
Zochita za Rectus Abdominis
- Kuthamanga kwa mpira
- Kuthamanga Kwambiri Kwambiri
- Gwedeza ndi chidendene Push
- Nsalu Zachimake Zimatuluka Pampira
Izi sizikuphimba zambiri, zomwe mumapanga, koma pafupifupi pafupifupi mtundu uliwonse wa phokoso lidzagwira ntchito yanu sikisi. Mmodzi mwazochita zabwino kwambiri za rectus abdominis ndizodabwitsa, kukhala ndi moyo wabwino.
Zida za mkati ndi kunja
Zobisika zili pambali zonse za thupi, zogwirizana ndi nthiti. Zolembedwa zamkati zimayenda mozungulira, mofanana ngati mutayika dzanja lanu m'thumba. Zomwe zili kunja zimagwiranso ntchito mosiyana koma mosiyana.
Zobvomerezanazi ndizochita zotsatirazi:
- Kutsekemera kwa msana
- Kusinthasintha kwa msana
- Kupindika kwapambuyo
Nthawi iliyonse mukamachita masewero olimbitsa thupi, mukugwiritsa ntchito zolemba zanu.
Zochita kwa Obliques
- Kuchita masewera olimbitsira njinga
- Russian Twist
- Mbali Imakwera ndi mpira wa Med
- Kukhazikika kwa Crossover
- Plank Yoyera
Zojambula Zamkatimu
Pambuyo pake, abdominis, yomwe imatchedwanso TVA, imakhala mkati mwa minofu yomwe imakhala mkatikati mwa khoma la m'mimba.
Minofuyi imathamangira msana ndipo imakhudza mimba, m'malo mozungulira mimba. Ichi ndi minofu yomwe mumagwira nayo pamene mumadzimangiriza nkhonya.
Zochita za TVA yanu
Malangizo Othandiza Ogwira Ntchito Yanu
Mwinamwake mfundo zofunika kwambiri zogwirira ntchito yanu ndi izi: Musayesetse kupeza pulogalamu yopanda pake pochita masewera olimbitsa thupi. Inde, machitidwe a ab ndi ofunikira kuti akhale amphamvu, olimba, koma lingaliro la malo otsika mafuta kuchokera ku abs ndi nthano . Mwa kuyankhula kwina, simungathe kuchita masewera olimbitsa thupi kuti muwotche mafuta kuchokera kumadera ena a thupi. Mukamapanga thupi lanu, thupi lanu silikutenga mphamvu kuchokera ku abs, limatulutsa mphamvu ku thupi lonse.
Ngati cholinga chanu chiri chopanda pake, yang'anani kwambiri kuti mutaya mafuta onse a thupi ndi pulogalamu yonse ya maphunziro a cardio ndi mphamvu komanso zakudya zabwino.
- Gwiritsani ntchito ntchito yanu katatu pa sabata - Anthu ambiri amaganiza kuti mumafunika kuwagwiritsa ntchito tsiku ndi tsiku, koma muyenera kuwachitira monga gulu lina lililonse, kuwagwiritsa ntchito kawiri kapena katatu pa sabata, komanso tsiku limodzi lopumula pakati pawo.
- Sankhani machitidwe osiyanasiyana - Mutha kuwona kuchokera m'magulu omwe ali pamwambawa kuti amatenga zozizwitsa zosiyanasiyana kuti akwaniritse minofu yosiyanasiyana ya abs yanu. Onetsetsani kuti mwasunthira malo omwe mumakhala nawo nthawi iliyonse mukamagwira ntchito yanu.
- Gwiritsani ntchito mphamvu zanu ndi cardio ntchito yanu - Kumbukirani kuti ntchito yanu nthawi zonse komanso posankha machitidwe ena, mukhoza kuigwiritsa ntchito kwambiri. Zochita zambiri monga makina a squat kapena kubala ntchentche zimakhala zabwino kwa thupi lonse, kuphatikizapo abs.
Kuchita Zochita ndi Kugwiritsa Ntchito Pulogalamu Yanu
Mungathe kudzipangira nokha ntchito yanu mwa kupyolera muzitsulo ndi ndondomeko zomwe mukuchita pansipa ndikusankha njira zisanu kapena khumi zomwe zimayendera magulu anu onse ammimba:
Ngati mukufuna zolemba zonse zomwe mukukonzekera, mudzapeza zosiyanasiyana pansipa pogwiritsa ntchito chirichonse kuchokera ku gulu lokanikira kupita ku mpira wa masewera olimbitsa thupi kuti muzisangalala, ndikugwira bwino ntchito.
| Ab Workout |
Mphindi ndi Zochita Zapang'ono Mlingo wa Umoyo : Zapakati / Zapamwamba Ntchitoyi ikuphatikizapo zochitika zisanu ndi ziwiri zovuta zomwe zimapangitsa minofu yanu yonse, kuphatikizapo rectus abdominis, obliques, ndi TVA. Mpirawo umaphatikizapo zovuta komanso mwamphamvu ku zochitika zina. |
Mphuno, Ulusi, ndi Nsaya - Mankhwala ndi Kugwiritsa Ntchito Mabala Mlingo wa Umoyo : Zapakati / Zapamwamba Pulogalamuyi, mumagwira ntchito minofu yanu yonseyo pogwiritsa ntchito zipangizo zamtundu komanso zoyima kunja-mpira wa masewera olimbitsa thupi ndi mpira wa mankhwala. Pochita izi mukusuntha kwathunthu kwa thupi, mudzamanga mphamvu mu abs ndi ntchito yanu pa kupirira ndi kukhazikika. |
Chotupa Choyamba ndi Kubwerera Mlingo wa Umoyo: Woyamba / Wopakati Ntchitoyi imaphatikizapo masewero olimbitsa thupi a abs, monga matabwa ndi agalu, komanso zosangalatsa, zimayenda pogwiritsa ntchito mpira wa mankhwala. Izi ndi zabwino kwa maulendo onse, koma makamaka oyamba kumene. |
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Mlingo wa Umoyo : Zapakati / Zapamwamba Ntchitoyi imaphatikizapo zochitika zonse zomwe zasayansi zatsimikiziridwa kuti zikukhudze minofu yonse mu njira yanu yopambana. |
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Mlingo wa Umoyo: Woyamba / Wakale / Wopambana Ngati mukufunadi kutsutsa maziko anu, mpira ndi chida chabwino koposa. Mudzapeza zozizwitsa zosiyana siyana zomwe zimafuna kuti musamalimbikitse thupi lanu pogwiritsa ntchito abs yanu. |
Kulimbikitsana Kwambiri ndi Kuwongolera Mlingo wa Umoyo : Zapakati / Zapamwamba Ntchitoyi imaphatikizapo zochitika zosiyanasiyana zosiyana siyana zomwe zimapangidwira ntchito yonse. Chomwe chimapangitsa kuti ntchitoyi ikhale yopambana ndikusintha zochitika zolimbitsa thupi ndikuchita masewera olimbitsa thupi, kotero mumagwira ntchito zambiri zolimbitsa thupi mu nthawi yochepa. Zotsatirazi zidzalimbitsa minofu yanu yonse. |
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Mlingo wa Umoyo : Zapakati / Zapamwamba Otopa a crunches? Palibe zodandaula ... mulibe zovuta pa ntchitoyi. Mmalo mwake, muli ndi zochitika zosiyanasiyana zovuta, zovuta zomwe zingagwiritse ntchito minofu yanu yonse. |
Palibe-Crunch Abs ndi Back Workout Mlingo wa Umoyo : Zapakati / Zapamwamba Zoonadi, ziphuphu ndizochita masewera olimbitsa thupi, koma si zabwino. Ntchitoyi imaphatikizapo zovuta zosiyanasiyana, zovuta zomwe zimagwira zovuta zanu zonse, osati phukusi lanu sikisi. |
Abs Postpartum ndi Zochita Zapang'ono Mlingo wa Umoyo: Woyamba / Wopakati Ntchitoyi imaphatikizapo zochitika zomwe zinapangidwa ndi Shirley Sahrmann, yemwe ndi wodwalayo. Zomwezi zimayambitsa kukhazikika kwa pakhosi ndi kulimbikitsa m'mimba m'mimba, omwe nthawi zambiri amafooka ndi mimba. |
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Mlingo wa Umoyo: Woyamba / Wakale / Wopambana Nthawi zambiri timagwira ntchito pansi, koma pali zinthu zambiri zomwe mungachite kuchokera ku malo oima. Izi ndizochita masewera olimbitsa thupi omwe amachititsa kuti musakhale ndi ndege zonse zoyendayenda, momwe thupi lanu limagwirira ntchito pamoyo weniweni. |
Chiwerengero Chachikulu Chakugwira Ntchito Mlingo wa Umoyo: Woyamba / Wopakati Ntchitoyi imakhala yovuta, choncho mukufuna kudziwa bwino kugwiritsa ntchito mpira wa masewera olimbitsa thupi. Izi zimapangitsa kuti musamaphunzirepo abs, koma mumagwiranso ntchito minofu yanu yonse, kuphatikizapo kumbuyo kwanu. |
Mphuno Yamphamvu - Kusangalala ndi Kupindulitsa kwa Mphuno Yanu Mlingo wa Umoyo : Zapakati / Zapamwamba Cholinga chachikulu choterechi chimaphatikizapo zipangizo zosiyana siyana, mumagwiritsa ntchito zipsyinjo zanu kuchokera kumbali zonse ndi zosangalatsa, zovuta, ndi zochita zolimbitsa thupi. |
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Kodi Mukudziwa Udindo Wanu wa Abdominis Minofu M'mabvuto Anu?
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Lembani Zokometsera ndi kuyesa Zomwe Zimagwira Ntchito Yathunthu ku Mphawi
> Chitsime:
> American Council on Exercise. (2003). Buku la ACE Personal Trainer, Edition 3 . San Diego, CA: American Council pa Zochita Zolimbitsa Thupi.