Mwinamwake mukutsatira mwatsatanetsatane mapangidwe asanu ndi limodzi. Zoonadi, ndani?
Mwamwayi, kupeza matupi anu osasamba a maloto si chinthu chomwe chimachokera ku masewera olimbitsa thupi okha. Kuti mupeze phukusi sikisi, mufunikira chizoloŵezi cholimba, kuyang'ana pa zakudya zanu, komanso pulogalamu ya maphunziro a thupi lonse. Koma ngakhale ngati simunakonzekere kuyendetsa pulogalamu yanu yodyera, mwa kuchita izi 10 zomwe mukuganiza kuti mukugwira ntchito nthawi zonse, muli otsimikizika kwambiri kuti mupange abs yabwino kwambiri ... ngakhale akadakhala obisika pansi mafuta.
Mukuwona, abs mphamvu (ndi yaikulu kwambiri, ambiri), ndi zabwino zambiri kuposa kungoonetsa midsection wanu pagombe. Chofunika kwambiri ndikutumiza mphamvu pakati pa thupi lanu lakumtunda ndi la pansi, kuchepetsa ubwino wovulaza (makamaka kwa kumbuyo kwenikweni), kukhalabe olimba ndi kugwirizanitsa, ndikukwaniritsa masewero onse a masewera. Mwa kuyankhula kwina, mphamvu yolimba, yathanzi (yomwe imaphatikizapo minofu kuchokera kumaso anu mpaka pamapewa anu) ndizochita zabwino, mosasamala kanthu momwe mumayendera mu swimsuit.
Kuti muyambe, yesani zotsatirazi khumi ndi ziŵirizi, zomwe zimagwirizanitsa ndizokhazikika kuti muthe kutsutsa ndi kulimbikitsa abs, m'mbuyo, m'chiuno, mapewa, ndi glutes. Ndipo ngati mukumva bwino, yambani kuyeretsa zakudya zanu-kuphatikiza zakudya zabwino komanso kuchita masewera olimbitsa thupi nthawi zonse ziwonetseratu abs, toned yomwe mwakhala mukugwira ntchito mwakhama kuti mukwaniritse.
1 - Mwamsanga, Full-Body TRX Kulimbitsa Maphunziro Ophunzitsira
Maphunziro a kuimitsidwa amachititsa kusasinthasintha m'zochitika za thupi, zomwe zimafuna mphamvu yaikulu. Pushup yofunika kwambiri imakhala yovuta kwambiri pamene mapazi anu amaimitsidwa posuntha.
2 - 4 Kutsutsana Kwambiri Kuchita Zochita Kukulitsa Mphamvu Zachikulu
The ActivMotion Bar ndi bowo lopanda ndi mipira yolemera yochuluka mkati. Mukamachita masewera olimbitsa thupi, mipirayi, ndipo maziko anu ayenera kuthandizira kuti mukhale ndi zolemera zonse.
3 - 6 StrongBoard Kulimbitsa Zochita Zoyendera, Kukhazikika ndi Mphamvu Zazikulu
Kugwiritsira ntchito bolodi la balance monga StrongBoard Balance kupanga masewera, mapapo, ndi pushups panthawi yopangira masewera olimbitsa thupi amafunikanso kuti pakhale chiyanjano chofunikira kuti mukhalebe olimba panthawi iliyonse.
4 - BOSU Mlingo Wophunzitsira ndi Kukhazikitsa Mapulogalamu a mpira
Pokhudzana ndi mphamvu yayikulu, kuphunzitsa bwino ndi njira yodalirika yopangira abambo anu, m'chiuno ndi kumbuyo komwe popanda kuchita chimodzimodzi. Gwirani mpira wotetezeka kapena mpira wa BOSU kuti muyese machitidwe ovuta awa.
5 - 6-Sungani Masewera a Skateboard
Simusowa kuti mukhale ndi zipangizo zamakono zochitira masewera olimbitsa thupi kuti mukhale ndi chizoloŵezi chovuta. Gwiritsani ntchito skateboard ya mwana wanu ndikuyigwiritsa ntchito pogwiritsira ntchito machitidwewa omwe angafunikire kugwirizana kwambiri kuti mukhale osamala ndi kuyendetsa kayendedwe kanu.
6 - Chitsimikiziro Chokhala ndi Chotulo Chimangirire Kuchokera Pachikhalidwe57
Zochita zapadera zimagwiritsidwa ntchito kuwonjezeka mphamvu zakuya kudzera m'chiuno, kugwedeza, ndi kusala pogwiritsa ntchito zochepa zozizira. Yesetsani zovuta izi zochokera ku Physique57 kuti muzimva zowawa.
7 - Gwiritsani ntchito maulendo a Glider kuti Mulimbitse Chinthu Chanu pazomwe Mukupita
Pamene mukuyenda, magalasi a galasi ndiwo njira yabwino yothetsera thupi lanu. Monga wophunzitsira kuyimitsidwa ndi ntchito za skateboard pamwamba, maziko anu ayenera kugwiritsira ntchito kulamulira thupi lanu pamene mukuchita masewera olimbitsa thupi. Chizoloŵezi chathunthu cha thupi chikutsimikiziridwa kukutsutsani inu.
8 - 6-Phunzitsani Zochita Zomwe Mungachite Kuti Muchite Paki
Kupalasa kuli ngati oyimilira oyambirira. Phunzirani momwe mungagwiritsire ntchito kusambira kuti mumvetsetse pakati panu ndi kulimbikitsa maziko anu pamene mukusewera paki ndi ana anu.
9 - SPIDERBANDS Kulimbikira Kulimbikira komwe Mungayesere Kwathu
SPIDERBANDS ndi pulojekiti yogwira ntchito yomwe ilipo tsopano ku New York City, koma njira iyi ya SPIDERBANDS yodalirika yochokera kunyumba sagwiritsira ntchito china chilichonse kusiyana ndi magulu otsutsa. Gwirani zosiyana ziwiri zomwe zimakhala zosiyana ndi thupi lonseli, zomwe zimagwira ntchito.
10 - Zochita Zathunthu Zojambula Zojambula Zolimbana ndi Mavuto Aakulu
Zojambulajambula ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi chifukwa ali ndi zotheka kuzigwiritsa ntchito, mukhoza kuzigwiritsa ntchito kuti muzichita masewero olimbitsa thupi komanso mphamvu, komanso chifukwa chakuti nthawi zonse amafunika kuchita nawo ntchitoyi kuti akhalebe olimba.