Zochita Zabwino Ab Abwino Mungachite

Ngati mukufunadi kupeza abs yanu yamphamvu kwambiri, yomwe mukufuna kusankha zovuta zomwe zimayambitsa minofu yonse, kuphatikizapo rectus abdominis (kapena "phukusi sikisi"), obliques , transverse abdominis , ndi kumbuyo kumbuyo .

Ngakhale pali zovuta zosiyanasiyana zomwe mungathe kuchita kwa abs, pali ena omwe ali abwino kuposa ena. Ndipotu, American Council on Exercise inapereka phunziro kuti apeze ntchito zabwino kwambiri ndi zovuta kwambiri.

Ntchitoyi imaphatikizapo zochitika zonse zomwe zimatuluka pamwamba pa kuwombera minofu kwambiri mu abs yanu. Chitani izi mobwerezabwereza kawiri kapena katatu pa sabata kwa ABS yanu yabwino.

Kuchita masewera olimbitsira njinga

Tsopano yambani ndi kuyendetsa njinga:

1. Lembani pamutu pazakumwa zanu ndikuyika manja anu pamutu mwanu, mopepuka muthandizire ndi zala zanu.
2. Bweretsani maondo anu m'chifuwa ndi kukweza mapewa anu pansi popanda kukokera pamutu.
3. Yendetsani kumanzere, mutenge mbali yowongoka ku bondo lakumanzere pamene mukuwongolera mwendo wina.
4. Sinthani mbali, kubweretsa mbali ya kumanzere ku bondo lakumanja.
5. Pitirizani kusinthana mbali pazendo zoyendayenda kwa 1-3 maselo 12-16.

Mtsogoleri wa Bwanamkubwa Akuluakulu Akuwongolera

Imani pa mpando ndikugwira manja kuti mutsimikizire thupi lanu lapamwamba.

1. Pewani kumbuyo kwanu pa pedi ndikusunga mapewa.
2. Bwerani mawondo ndikugwirizanitsa abs kuti mutukulire mawondo kuti muzitha msinkhu.
3. Yesetsani kumbuyo kumbuyo kapena kusuntha miyendo.
4. Pang'onopang'ono tswererani pansi ndi kubwereza kwa 1-3 maselo 12-16 kachiwiri.

Mutu wa woyendetsa mwendo wa wotsogolera, nthawi zambiri umapezeka m'magulu ambiri, amagwiritsa ntchito rectus abdominis komanso zoletsedwa.

Ngati simukupeza mpando wa bwanamkubwa wamkulu, mungayesere kugwiritsira ntchito bar kapena kukoka.

Kuwombera Mpira

1. Lembani mpirawo, kuwuyika pansi pamunsi.
2. Gwirani manja anu pa chifuwa kapena kuika pambuyo pa mutu wanu.
3. Gwiritsani ntchito mankhwala osokoneza bongo kuti muthamangitse mpira wanu, kukokera pansi pa nthiti yanu mpaka kumapeto.
4. Pamene mukupiringa, sungani mpira wolimba (mwachitsanzo, mpira suyenera kuyendetsa).
5. Pewani mmbuyo, kutambasula mu abs, ndi kubwereza kwa 1-3 seti ya 12-16 kachiwiri.

Bwalo lochita masewero olimbitsa thupi ndi chida chabwino kwambiri chothandizira abambo. Zimapindulitsa kwambiri kusiyana ndi malo ogona pansi chifukwa miyendo imakonda kukhala yogwirizana kwambiri mukakhala pansi. Mukakhala pa mpira, abs ikani ntchito yambiri.

Vuto Loyenda Limodzi

1. Lembani pansi ndikukulitsa miyendo molunjika ndi mawondo atadutsa.
2. Ikani manja anu pamutu kuti muthandizidwe, koma pewani kukoka pamutu.
3. Gwiritsani ntchito mankhwala osokoneza bongo kuti mukweze mapewa, ngati kuti mukufika pachifuwa chanu kumapazi anu.
4. Sungani miyendo pamalo otetezeka ndipo ganizirani kubweretsa mimba yanu pamphuno pamtunda.
5. Lembani pansi ndi kubwereza ma seti 1-3 a 12-16 kachiwiri.

Kugwedeza kwayendo kumayendedwe kowonjezereka kwa rectus abdominis ndi obliques. Ziri zofanana ndi kuphulika kwanthawi zonse, koma miyendo yanu imakhala yolunjika, kukukakamizani kuti mugwiritse ntchito abs yanu kuchita ntchito yonse ndikuwonjezera mphamvu ku zochitikazo.

Torso Track

1. Gwirani chingwe cha Torso Track ndikuchotsani cholowa musanakhale ndi mpweya wanu (ngati kuti mukuwombera).
2. Exhale ndi kupita patsogolo momwe mungathere.
3. Ngati mutagwa pakati ndikukumva kumbuyo kwanu, mwatalikirana kwambiri. Sakanizani kayendetsedwe kanu kofunika kuti muteteze msana wanu.
4. Gwiritsani ntchito mgwirizano wa abs kuti mutenge thupi lanu.
5. Onjezerani mavuto pogwiritsa ntchito zovuta zambiri.

Ngati mulibe Torso Track, mukhoza kulowa mmalo mwa kuyesera kubwerera mpira.

Mtsinje wa Torso umakhala ngati nambala 5 pa zochitika zovuta za ab, koma ichi ndi chimodzi mwa zovuta zomwe ndimazikonda kwambiri chifukwa zingayambitse ululu wobwerera m'mbuyo, makamaka ngati mutapitiliza kwambiri. Ndipotu, mu kafukufuku wa ACE, ofufuza adapeza kuti pali nkhani zambiri zomwe zimabweretsa ululu wobwerera m'mbuyo, kotero mungafune kudumpha ndalama, komanso kusokoneza, ndikusankha zochitika zina zomwe zingathe kugwiritsira ntchito abs mofanana.

Kuthamanga Kwambiri Kwambiri

1. Lembani pamatope ndipo mutambasule manja kumbuyo kwa mutu ndi manja omenyedwa, kusunga mikono pafupi ndi makutu.
2. Gwiritsani ntchito mankhwala osokoneza bongo ndikukweza mapewa pansi.
3. Gwiritsani manja molunjika ndi kupewa kupweteka khosi. Ngati mukumva kupweteka kwa pakhosi, tengani dzanja limodzi kumbuyo pamutu ndikusunga mkono wina.
4. Lembani pansi ndi kubwereza ma seti 1-3 a 12-16 kachiwiri.
5. Mukhoza kuwonjezera mwamphamvu pakugwiritsira ntchito dumbbell ngati mukusowa zovuta zambiri.

Kuthamanga kwazitali kwazitali ndikutchulidwa kuti ndi ntchito yachisanu ndi chimodzi yothandiza kwambiri, kusintha masewera olimbitsa thupi ndikuwongolera manja pambuyo pako. Izi zimapanganso chiwindi chotalikirapo, ndikuwonjezera mavuto ambiri komanso zovuta. Kusunthika uku kumatsindikanso mbali yapamwamba ya abs, ngakhale ndi kofunika kukumbukira kuti rectus abdominis yanu ndi imodzi yokhala minofu yaitali yomwe imayenda kuchokera kumunsi wanu pansi pamtima. Pamene mutha kutsindika gawo limodzi, kuchita masewera olimbitsa thupi omwe mumagwiritsa ntchito kumakhala kovuta.

Kusintha kwa Crunch

1. Ugone pansi ndikuyika manja pansi kapena kumbuyo kwa mutu.
2. Bweretsani maondo anu ku chifuwa mpaka atakwera madigiri 90, ndi mapazi limodzi kapena kuwoloka.
3. Gwiritsani ntchito mkodzo kuti muthe kumapeto, mutenge miyendo mpaka kumwamba.
4. Lembani pansi ndi kubwereza ma seti 1-3 a 12-16 kachiwiri.
5. Ndi kagulu kakang'ono kwambiri, kotero yesetsani kugwiritsa ntchito abs yanu kukweza m'chiuno m'malo mozembera miyendo yanu ndikupanga kuthamanga.

Kusintha kwakukulu kumabwera kumalo asanu ndi awiri kuti agwiritse ntchito bwino, pogwiritsa ntchito rectus abdominis. Ndikusunthika, mukung'amba mchiuno, kotero mukumva ichi kumunsi kwa abs. Chinsinsi cha kusunthira ndiko kupewa kuthamanga miyendo kukweza m'chiuno. Izi ndizozing'ono, zowonongeka, choncho mumangofunika kukweza m'chiuno chanu masentimita angapo kuchokera pansi.

Kuthamanga ndi Chitsulo Push

1. Lembani kumbuyo kwanu ndi mawondo akugunda ndipo manja akung'amba mutu.
2. Flex mapazi anu ndi kuwasunga iwo osinthasintha monga mgwirizano wanu abs, kukweza mapewa pansi.
3. Yesani kusokera pa khosi ndi manja anu, koma pang'onopang'ono muthandizeni mutu wanu.
4. Pamwamba pa chinsalucho, onetsetsani zidendene zanu pansi ndikukankhira kumbuyo kwanu pamatope ndikukweza pang'ono pang'onopang'ono.
5. Lembani pansi ndi kubwereza ma seti 1-3 a 12-16 kachiwiri.

Kukwapulidwa ndi kuponyedwa kwa chidendene kumawoneka ngati mwambo wa chikhalidwe, koma muyiyiyi, mumayendetsa zidendene zanu pansi, zomwe zimayambitsa mitsempha ya rectus abdominis kuposa nthawi zonse.

Ab Roller

1. Khalani pa Ab Muwongolera ndikugwira mipiringidzo m'dzanja lililonse.
2. Gwiritsani ntchito mgwirizano wa abs ndi rock, kuyambira kuchoka ku abs m'malo mofulumira.
3. Tulutsani ndi kubwereza ma seti 1-3 a maulendo 12-16.
4. Pitani pang'onopang'ono kuti muchepe msinkhu. Yesetsani kuganizira za abs m'malo mogwedeza ndi manja.

The Ab Roller ndi nambala 9 yowunikira rectus abdominis, ndipo mwinamwake mwawona izi pozungulira masewera (kapena pansi pa bedi) kwa zaka zingapo zapitazo. Chomwe chimakhala chabwino pa izi chomwe chimapereka chitsimikizo cha mkhosi ndi mkono, chomwe chingakhale chothandiza kwa anthu omwe amamva kupweteka m'khosi pamene amachita nthawi zonse. Ngati mulibe Ab Roller, mungathe kupeza ntchito yambiri yochita masewera olimbitsa thupi .

Dulani Pamwamba pa Zilumikizi ndi Zanga

1. Bodza kutsogolo pansi pamatanda atakhala pamphuno, mitengo ya palmu pansipo pansi.
2. Phulani pansi, kukwera kumapazi ndi kumakhala pamakona.
3. Sungani nsana wanu wamtunda, molunjika kuchokera kumutu kupita ku zidendene.
4. Sungani pakhosi lanu ndikugwiritsira ntchito m'mimba mwanu kuti musamatseke kumbuyo kwanu kapena kumangirira pakati.
5. Gwiritsani masekondi 20 mpaka 60, pwererani ndi kubwereza kwa 3-5 kubwereza.

Zochita zojambulazo zinayambira nambala 10 mu kufufuza kwa ACE ndipo ndi njira yabwino yowonjezera chipiriro mthupi komanso m'mbuyo, komanso minofu yowonjezera. Kusunthikaku kumakhalanso kwakukulu popanga nyonga za pushups , masewera olimbitsa thupi omwe amafunikira mphamvu zenizeni.

Ngati izi zikukuvutani, yesani mapulani awa.

_Chitsime:

_{American Council pa Zochita Zolimbitsa Thupi. (2001). American Council on Exercise (ACE) -wophunzitsidwa Phunziro Amavumbulutsa Zochitika Zabwino Kwambiri Ndi Zoipa Kwambiri [Zosindikiza].}