Mmene Mungapangidwire Momwe Mungakwaniritsire Mimba ya Mimba

Kaya mumawakonda kapena mumawada, mwakhala mukuchita zambiri kwa zaka zambiri, monga tonsefe.

Kusinthana kwakhala kowopsa kwa ntchito za ab kwa zaka makumi ambiri, ndipo, ngakhale tapeza zozizwitsa zambiri, magunche akadali njira yabwino yowunikira abs yanu. Chifukwa chomwe zimagwirira ntchito bwino kwambiri ndi chifukwa cha momwe mimba zimagwirira ntchito.

Mwachindunji, ziphuphu zimagwiritsa ntchito rectus abdominis kapena zomwe timatcha '6-pack pack' zomwe zimayenda kutsogolo kwa torso.

Ndi minofu iyi yomwe, pamene mumachepetsa mafuta amimba, mumakupatsani maonekedwe ab omwe ambiri timafuna. Nthawi iliyonse mukasintha fomu yanu, ndi nthawi iliyonse yomwe mumagwiritsa ntchito abs kuti mubweretse mapewa anu m'chiuno, mumalumikiza mitsempha 6.

Chinyengo Chachinyengo

Ngakhale ambirife tachita mazana, mwinamwake zikwi zikwi pazaka, ambiri a ife tikuwoneka molakwika. Kapena, ngakhale pang'ono, osazichita mogwira mtima momwe tingakhalire.

Chomwe chimanyenga za kugwedeza ndikuti kuwapanga molondola n'kovuta kuposa momwe zikuwonekera. Ndipotu, ambiri a ife mwinamwake tachita zimenezi kwa nthawi yayitali, ife sitingakhoze ngakhale kumvetsera mawonekedwe.

Zina mwa zolakwika zomwe zimachitika ndi monga:

• Kukoka pa khosi - Izi zimangowonjezera khosi, koma zimachokera kuntchito yanu. Mukufuna kuyambitsa kayendedwe ka abs yanu, osati kuchokera pamutu mwanu.
• Kuphwanya kwambiri - Kuphwanya ndi kayendetsedwe kowonongeka, kukweza mapewa pamapangidwe pang'ono. Ena a ife timagwedeza mapewa, omwe amachulukitsa kwambiri ndipo amachepetsa kupambana kwa ntchitoyi. Zimatengera nthawi kumanga nyonga mu abs, choncho ndi bwino kutenga nthawi yanu ndikuyamba kuyenda pang'onopang'ono m'malo mofulumira kuti mutenge thupi.

• Mukusangalala mukamafika pansi - N'zosavuta kuti mapewa anu agwe pansi koma njira yowonjezereka ndiyokutsekereza ku ABS pambali yonseyi. Simukufuna kumasula bwino mapewa anu pansi.

Kuchita Crunch Yangwiro

1. Lembani pansi pamsana panu ndi kugwada, ndikuyika manja anu kumbuyo kwanu kapena kudutsa pachifuwa chanu. Anthu ena amapeza kuti kuwoloka mikono pamphindi kumawathandiza kupewa kukopa pamutu. Komabe, ngati mutapeza kuti khosi lanu lafooka, mukhoza kusunga mutu umodzi.

1. Ngati mutayika manja anu pamutu panu, zala zanu ziyenera kumangirira mutu wanu mwachikondi. Lingaliro ndi kulimbikitsa khosi lanu popanda kuchotsa ntchito ya abs yanu.
2. Pewani mimba yanu pamimba yanu pokonzekera kayendetsedwe kake.
3. Pang'onopang'ono mgwirizanitsa mimba zanu, kubweretsa mapewa anu pafupi masentimita awiri kapena awiri pansi.
4. Exhale pamene mukubwera ndikukweza khosi lanu, tsamulani. Tangoganizirani kuti mukugwira mpira wa tenisi pansi pa chikhomo chanu. Izi ndi zazing'ono zomwe mukufuna kusunga nthawi yonse.
5. Gwira pamwamba pa kayendetsedwe ka masekondi pang'ono, kupuma mosalekeza.
6. Pang'onopang'ono mmbuyo pansi, koma musamasuke ulendo wonse.
7. Bwerezerani makwereza 15 mpaka 20 ndi mawonekedwe apamwamba pa rep rep
8. Kuti muwonjezere kusiyana, bwerani maondo anu nthawi imodzimodziyo mutakweze thupi lanu pansi (thupi lonse likuphwanya)
9. Kuti zikhale zovuta kwambiri, zongolerani pa mpira wa masewero olimbitsa thupi , panizani chifuwa pachifuwa chanu

Malangizo:

1. Kuti muteteze khosi lanu, ikani chipewa chanu pansi pa chinsalu chanu kuti musamayende mutu wanu.
2. M'mbuyomu, tawuzidwa kuti tisunge msana wanu pansi pambali yonseyi. Tsopano tikudziwa kuti ndibwino kuti tisalowerere m'mbuyo . Izi zimangotanthauza kuti msana wanu uli pamalo amphamvu kwambiri kuti akuthandizeni. Njira yofulumira kuyigwiritsa ntchito ndiyo kuwombera pamphuno ndiyeno kupita patsogolo ndikulola pelvis yako kuti ikasangalale kwinakwake pakati pa ziwirizi.

1. Ngati msana wanu ukugwedezeka kwambiri, izi zikutanthauza kuti mukusowa nthawi kuti mumange mphamvu. Yesani kumangapo mapazi anu pa sitepe kapena nsanja kuti mupatseni chithandizo.

Njira Zina Zopangidwira

Ngakhale magunches ali abwino, pali njira zambiri zogwiritsira ntchito abs popanda kuchita chimodzimodzi. Ndipotu, ziphuphu sizinagwiritsidwe ntchito bwino kwambiri . Ndipo, zina mwazochita zabwino kwambiri zapakati panu zimagwiritsidwa ntchito pogwiritsa ntchito thupi lanu lonse, osati anu basi.

Zochita Zazikulu za Ab

Kotero, ngati mwakhala mukudutsa, kodi ndi zochitika ziti zatsopano, zosiyana zomwe mungathe kuchita kuti muzitha kugwira nawo ntchito yopambana? Zosankha zina ndi izi:

• Bweretsani Woodchops ndi Band

• Mbali Imakwera ndi Medicine Ball
• Mipingo Yopambana
• Kusintha kwa Med Ball ndi Maungulo Okhazikika
• Kuima Kumbali Yokhumudwitsa

Zochita Zowonjezereka Zowonjezereka

Ndibwino kuti muphatikizepo masewera olimbitsa thupi omwe mumagwiritsa ntchito nthawi zonse. Mwachitsanzo, zochitika monga ma squats okhala ndi makina apamwamba kapena pushups ndi thabwa lambali nthawi zonse zimakhala zovuta kwambiri.

Kuonjezera apo, minofu yambiri imene mumagwira ntchito popanga masewero olimbitsa thupi, ntchito yomwe mumakhala nayo ndi yomwe mumapsereza kwambiri.

Bwanji Ponena za Pulogalamu Yopuma?

Nanga mungatani ngati mukufuna abs kapena phukusi sikisi? Kapena mwinamwake mukufuna kuchotsa pamwamba pamsinini . Kodi izi ndizing'ono zomwe zingakuchitireni?

Tsoka ilo, ayi. Kupepuka kwa malo sikungagwire ntchito. Sizingatheke kuchita masewera olimbitsa thupi kuti akhale ndi gawo limodzi la thupi poyembekezera mafuta otentha kuchokera kumalo omwewo. Mukachita masewera olimbitsa thupi, thupi lanu limatulutsa mphamvu ku thupi lonse, osati gawo lomwe mukugwira ntchito.

Kotero, kodi mungatani? Mukhoza kuphunzira zambiri zokhudza mafuta a m'mimba komanso mtundu umene mumafunika kuchita kuti muchepetse mafuta onse a thupi. Sitili ndi ulamuliro pamene timataya mafuta. Tiyenera kuchita masewera olimbitsa thupi ndikuyembekeza kuti mafuta amachokera kumene tikufuna.

Mmene Mungayang'anire Mafuta Ambiri

• Yesetsani Kuchita Ntchito Zopindulitsa - Kuphunzitsidwa kwapakati pafupipafupi kwawonetseredwa kuti zikhudze mafuta a m'mimba. Ngati ndinu watsopano ku maphunziro a HIIT, yambani ndi maphunziro oyambira panthawi yoyamba ndikugwira ntchito yopita patsogolo.
• Kwezani Zolemera - Kukweza zitsulo sikungokuthandizani kuti mutaya mafuta a thupi, zikhoza kukuthandizani kuti mutaya mafuta a m'mimba. Kafukufuku wasonyeza kuti anthu amene amanyamula zolemera pamodzi ndi cardio amakhala ndi mafuta ochepa kuposa anthu omwe sali. Kuyamba ndi kuphunzitsa kulemera .
• Fufuzani Zakudya Zanu - Mwamva kuti pulogalamu yopanda phokoso imapangidwa ku khitchini ndipo pali chifukwa cha mawuwo. Zakudya zanu ndi kumene mungapite patsogolo kwambiri ndi kutaya mafuta a m'mimba. Yambani mwa kupeza lingaliro la kuchuluka kwa zoperewera zomwe mukusowa ndikusunga diary kuti muwone zomwe mumadya.

Chowonadi nchakuti, sizovuta kuchotsa mimba yamimba, koma ndi kofunika kwambiri kuti mugwire ntchito. Aphungu amphamvu komanso amphamvu ndiwo maziko a kayendetsedwe kanu ka tsiku ndi tsiku, kotero ziribe kanthu momwe akuwonekera, amafunika kukhala amphamvu.

> Chitsime:

> Sternlicht, E., ndi al. 2007. Kuyerekeza kwa ma electromyographic ya stability ball ikuphwanyidwa ndi chikhalidwe chachikhalidwe. Journal of Strength and Conditioning Research, 21 (2), 506-509.