Pambuyo pa Six Pack Pack
Ngati mutatha kusankha gawo limodzi la thupi lanu kusintha, kujambula ndi kupanga, zingakhale zotani? Kwa ife omwe tiri ndi ziwalo zambiri za thupi zomwe sizikugwirizana ndi mawonekedwe athu, ndilo funso lovuta. Koma, palibe aliyense wa ife amene angatsutse lonjezo la mimba yosalala, yovundukulidwa ndi paketi sikisi kuti aliyense aone ndikuyamikira.
Chowonadi chokhwima ndi ichi, kwa ambiri a ife, izi ndi zongoganizira matupi athu sangathe kukwaniritsa , osakhala opanda ntchito zambiri kuposa momwe ambirife tingathe komanso / kapena kukhala ndi nthawi ndi chikhumbo choti tichite.
Kuphatikiza apo, pali zibadwa zomwe zingayime mwa njira yathu, kupanga cholinga cha abs flat omwe sungathe.
Sitingathe kulamulira nthawi zonse momwe athu amaonekera, koma tikhoza kulamulira momwe aliri amphamvu. Pulogalamu ya Six-Pack ikuyang'ana bwino, koma ABS imatha kukuthandizani. Mtsempha wothandizira umapangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta komanso zimakutetezani ku ululu ndi kuvulala kumbuyo. Kusuntha mopitirira malire, kupitirira pa paketi sikisi, kungakuwonetseni zomwe abs yako ingakhoze kuchita.
Zoona Zokhudza Abesi
Zikhulupiriro zabodza zakhala zikuchitika kwa zaka mazana ambiri, mwina ngakhale mazana ambiri, chifukwa cha cholinga chimodzi chokha cha ABS. Ngati iyi ndi imodzi mwa zolinga zanu, zomwe simunakwanitse kuzipeza ngakhale kuti mumagwira ntchito zingati, kudziwa zinthu zingapo kungakuthandizeni kuzindikira bwino zomwe mungathe komanso zomwe simungathe kuchita kuti mulowetse:
- Zochita za Ab sizingakupatseni abs-pakiti abs . Ndipotu, kafukufuku wina wofalitsidwa mu Journal of Strength and Conditioning Research anapeza kuti masabata asanu ndi limodzi a ab exercises (popanda maphunziro ena) sanachepetse mafuta kuzungulira.
- Genetics imakhala ndi mbali yofunikira kwambiri yothetsera abs, ndi amayi omwe ali ndi nthawi yovuta kwambiri kuposa amuna, chifukwa chakuti amafunika kusunga mafuta ochulukirapo ndipo malo omwe mumawakonda kuti azikhala ndi akazi amayamba kukhala m'mimba, makamaka kusamba kwa mimba.
- Pulogalamu ya sita yap abs ikuyang'ana bwino pa gombe kapena masewera olimbitsa thupi, koma abs yokwanira ikhoza kukuchitirani zochuluka kwambiri: Zothandizira msana ndi chitetezo kuchokera ku ululu ndi kuvulala kumbuyo.
- Kuganizira za ABS wamphamvu ndi zozizwitsa zosiyanasiyana sikungopereka thupi lanu pokhapokha kuti likhale lothandizira pa ntchito tsiku ndi tsiku, lingakuthandizeni kuchoka ku cholinga chosavuta chokhala ndi abambo apadera . Ndi mpumulo wotani kuti musiye kanthu kena kamene sikanapangitse kanthu koma kukhumudwa ndi kukhumudwa.
Pambuyo pa Six Pack Pack
Kuyang'ana pa ABS amphamvu kumatanthauza kumvetsetsa zomwe wanu abs kuchita:
- Minofu ya abs yanu imakhazikika kuti mukhalebe wabwino.
- Nkhono zazikulu ndi misana yam'mbuyo ndizofunika kwambiri pofuna kupewa kuchepetsa kupweteka kwa msana ndi kuvulala.
- Chirichonse chimene inu mumachita; kuyenda, kupindika, kukhala, kuimirira, kufika, ndi kukweza, kumaphatikizapo kuchoka kwanu. Ngati nthenda yanu siilimbika kapena ayi, mufulumira kukhala mmodzi mwa anthu mamiliyoni ambiri omwe ali ndi ululu wopweteka kwambiri.
- Njira Yopindulitsa ya Abdominis (TVA) nthawi zambiri imanyalanyazidwa pokhudzana ndi mitsempha yowoneka kwambiri ya rectus abdominis (paketi sikisi) koma ndi yofunikira kwambiri tsiku lililonse. Icho chimamangirira kuzungulira msana wanu, kupereka mpata wokwanira ku msana.
Kupeza Bwino Kwambiri pa Ntchito Yanu Ab
Tsopano tikudziwa kuti kuchita masewera ambiri tsiku lililonse si njira yabwino kwambiri yolimbikitsira abs yanu. Kugwira ntchito moyenera kumaphatikizapo ndondomeko zotsatirazi:
- Sankhani masewera olimbitsa thupi 5-10 omwe amagwiritsa ntchito minofu yonse, TVA, mkati ndi kunja, ma rectus abdominis ndi m'munsi kumbuyo. Mufunanso kuphatikiza zochita zomwe zimaphatikizapo kutuluka (ngati mpira wachitsulo ), kusinthasintha (monga njinga ) ndi kuphulika kapena kuchita masewero (monga mapulaneti ).
- Phatikizani zochitika zonse zapansi ndi zochitika zolimbitsa thupi kuti muwone mphamvu ndi ntchito.
- Chitani mapepala 1-3 a masewero 8 mpaka 16 pa zochitika zonse za masiku 3-5 pa sabata.
- Chitani masewera olimbitsa thupi. Kupita mofulumira kumaphatikizapo kugwiritsa ntchito mwamsanga, zomwe zimapangitsa kuti ntchitoyi isagwire ntchito. Mukhozanso kuwonjezera kukana (kutenga kulemera panthawi imene mumagwiritsa ntchito, mwachitsanzo) ngati mukusowa kwambiri.
- Pangani pulogalamu yonse ya cardio, mphamvu yophunzitsira ndi kuyendetsa pamodzi ndi chizoloŵezi chanu chokhala ndi zotsatira zabwino.
- Kudya chakudya chamagulu chochepa ndi pulogalamu yanu ndikofunika kuti mutaya mafuta.
Tsopano kuti mwaphunzira pa zomwe abambo anu akuchita ndi momwe muyenera kuzigwiritsira ntchito, onetsetsani izi za m'mimba zomwe zimaphatikizapo zochitika za TVA, rectus abdominis, obliques, ndi m'munsi kumbuyo.
Zotsatira
Vispute, et al. "Zotsatira za Kuchita Zachiberekero Pamatumbo Akumimba." J Strength Cond Res. 2011 Sep; 25 (9): 2559-64.