Aliyense amafuna washboard abs, koma mumawapeza motani?
Kutaya mafuta a thupi ndikofunikira, koma kugwira ntchito yanu ndi mitsempha ya msana kuti mukhale olimba ndikofunikira. Ngakhale simukusowa zipangizo zapadera kuti mugwiritse ntchito abs yanu, pali zida zina kunja uko kuti zithandizireni kuwonjezera zosiyana ndi zokalamba zomwezo.
Izi ndizipangizo zanga zomwe ndikuzigwiritsa ntchito kuti ndikugwiritsire ntchito maziko anu, ndipo mbali yabwino kwambiri ndiyi, zonsezi zingagwiritsidwe ntchito pazochitika zambiri.
1 - mpira wothamanga
Bwalo lochita masewera olimbitsa thupi ndi chimodzi mwa zida zogwiritsira ntchito kwambiri zomwe mungathe kukhala nazo, makamaka pogwira ntchito yanu. Ndipotu, mpirawo ndi umodzi mwa machitidwe abwino kwambiri a ABS ndipo, musaiwale, mungathe kugwiritsanso ntchito kuthetsa mphamvu, kusinthasintha, kulingalira ndi kugwirizana. Mungagwiritse ntchito pamene mukugwira ntchito kapena mukhalepo pamene mukuwonerera TV kapena ntchito pa kompyuta kuti mukhale bwino. Onetsetsani kuti mumasankha kukula kwa msinkhu wanu.
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2 - BOSU Mlingo Wophunzitsa
Izi sizikuwoneka ngati chikhalidwe cha ab komanso palibe. BOSU (yochepa ya 'Zonse Zopanda Pamwamba) ili ndi dome yokhazikika pamwamba ndi nsanja yotsika pansi yomwe imakulolani kuima, kudumphira, kuseka, kupotoza ndi kupunthwitsa kuti muteteze kukhazikika kwanu. Kupuma kwanu ndi kumbuyo kwanu kumakhudza kwambiri ndi kukhazikika, kotero BOSU ndi chida chachikulu chogwirira ntchito pachimake popanda kuphatikiza chimodzimodzi. Njira yabwino yogwiritsira ntchito abs yanu ndi zozizwitsa zosiyanasiyana .
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3 - BOSU Ballast Ball
BOSU Ballast Ball imaphatikizapo chinthu chofunika kwambiri kuti muyambe kugwira nawo ntchito ndi kulemera kwina kwa ballast mkati momwemo komanso kukhazikika. Mbalameyi imapangitsa mpirawo kuti usagwedezeke koma umasunthira ndikuyenda pamene ukugwedeza, kuponyera ndi kukweza mpira pamayesero osiyanasiyana. Ndi BOSU Ballast Ball, mukhoza kuchita zosiyana siyana zomwe zingakutsutse pachimake, mwakhama ndi bata.
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4 - Medicine Ball
Mbewu ya mankhwala yayamba kubwerera mwamphamvu kuchokera ku masukulu achiwawa a PE kuyambira zaka zapitazo. Iwo amabwera mu zolemera zosiyana ndi kukula kwake ndipo akhoza kuwonjezera chinthu chosangalatsa ku ntchito yanu pamene mukukhala ndi aberi. Pewani, kuuponyera, kuponyera kapena kusinthasintha pamene mukuchita masewera olimbitsa thupi kapena zina zomwe zimapangitsa kuti mukhale ndi zovuta. Mudzapezekanso chinthu cholimba cha cardio, kotero ndi njira yabwino yotentha makilogalamu ambiri.
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5 - Kuwotcha Maulendo
Inde, izi zimawoneka ngati zafrisbees, koma ziri zochuluka koposa izo. Ikani izi pansi pa mapazi anu kwa okwera mapiri, masewera oundana kapena masewerawa ndipo mudzadziwa bwino zomwe ogulira ang'onoang'ono angathe kuchita. Pafupifupi $ 20, mukhoza kupeza ntchito yomwe imapangitsa thupi lanu lonse kukhala lolimba kwambiri. Mungathe kugwiritsanso ntchito thupi lanu la pansi, thupi lapamwamba komanso ngakhale kutenga cardio mkati. Palibe choipa pa mtengo wochepa wotere.
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6 - Mabungwe Otsutsana
Kukaniza magulu ndi otchipa, okwera kuyenda komanso okonda kugwira ntchito mosiyana ndi zida zina. Ndipotu, zochitika zina zimagwira ntchito yaikulu pamene mukugwira ntchito minofu ina, monga ntchentche zozungulira. Mukhozanso kuwagwiritsira ntchito ngati zinthu zamtengo wapatali komanso mbali. Pezani magulu osiyanasiyana kuti muthe kugwira ntchito mosiyanasiyana.
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7 - Kettlebells
Mukufuna kulimbikitsa abambo anu ndi kubwerera mwanjira yamphamvu pamene mukuyaka matani a calories ndi kumanga mphamvu ndi chipiriro chonse? Kettlebell imodzi yaing'ono ingakhoze kuchita izo basi. Gwiritsani ntchito masewera olimbitsa thupi , mafilimu ndi Russian Russian Twists . Maphunziro a Kettlebell ndi abwino kwa thupi lonse, koma mumakhala ndi ntchito yaikulu kwambiri.
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