Zochita Zotsutsana ndi Kuzunguliridwa: Ab Kuchita Zofunikira Mukufunikira Kwambiri

Pamene mukuganiza za zochita za ab, mukuganiza kuti mukupotoza ndi kusinthasintha machitidwe monga crunches , oblique twists , ndipo mwina ngakhale nkhuni zops . Palibe cholakwika cholakwika ndi izi. Iwo amayang'ana ndikulimbikitsanso minofu ya mimba , makamaka obliques, ndi rectus abdominis. Koma kayendetsedwe kake kamakhala kosavuta kuti pakhale kusintha kwa msana ndi mphamvu zenizeni zazikulu, zifukwa ziwiri zomwe ziri zofunika kwambiri kutetezera kumbuyo kochepa kuvulala.

Ganizilani kwachiwiri pafupi nthawi yomaliza yomwe munagwedezeka-muyeso ndipo muyenera kudziyesa nokha musanagwe. Matenda anu mwina amapotoka kapena amayenderera kumbali imodzi, kukakamiza maziko anu kuti agwire ntchito yotsutsa kilter. Mwa kuyankhula kwina, minofu yanu yakuya, yolimba imayikidwa kuti ikuthandizeni kuti musagwe.

Inde, mukhoza kumvetsetsa kufunika kwa minofu imeneyi pambali ya kugwa koopsa, koma zoona zake n'zakuti minofu imeneyi nthawi zonse imagwira ntchito. Nthawi iliyonse mutatenga sitepe, thupi lanu limachotsedwa, ndipo maziko anu olimbikitsa amayesetsa kuti mukhale owongoka. Nthawi iliyonse mukasankha chinachake pansi, kapena mukakwera mkono umodzi pamwamba kuti mutenge chinachake kuchokera pa alumali, zimathandiza kuti mukhale osasunthika komanso muteteze msana.

Zowonjezereka, minofu yanu yozama, yochepetsetsa imakhala yochepetsetsa kumbuyo kapena kuvulaza, ndipo mutagwirizana kwambiri mukakhala ndi masewera othamanga. Uthenga Wabwino ndikuti, sizili zovuta kuphatikizapo kulimbikitsana kwakukulu, zolimbana ndi zowonongeka muzolowera thupi lanu.

Kuchita masewera olimbitsa thupi komwe thupi lanu silingalephereke kapena kulimbikitsidwa kugwira ntchito motsutsana ndi chibadwa chawo choyendayenda msana kapena kusunthira pakhosi kumatengedwa ngati ntchito yotsutsa. Choncho, mapulogalamu omwe amagwiritsidwa ntchito pamagulu amodzi akuyimira pamtendo umodzi akhoza kuonedwa kuti ndi odana ndi zowonongeka chifukwa mumayenera kuika maziko anu kuti musamapotoze kapena kuti musinthe.

Nthawi yotsatira mukamapita ku masewero olimbitsa thupi, yesetsani kuphatikizapo zochepa zomwe zimatsutsana ndi zochitika zoyambirira.

1 - Mbalame Zowonjezera Zilombo

Galu wa mbalame yowonjezera chithandizo imalimbitsa chingwe chotsika, kapena kumbuyo kwa thupi lanu, makamaka minofu ya msana. Ngakhale zochitikazo zikuwoneka zosavuta, zimafuna kuti mukhale oyenera komanso ogwirizana zomwe zimadalira kwambiri.

1. Yambani pazinayi zonse pa chipewa ndi manja anu pansi pa mapewa anu ndi mawondo anu m'chiuno mwanu.
2. Ikani maziko anu ndipo onetsetsani kuti msana wanu uli pamalo osalowerera-thupi lanu liyenera kupanga mzere wolunjika kuchokera m'chiuno mwako mpaka pamwamba pa mutu wanu. Onetsetsani kuti simukugwera pachifuwa chanu pakati pa mapewa anu kapena kulola m'chiuno mwanu kuti mufike padenga.
3. Kuika maziko anu molimba ndipo chiuno chanu ndi mchiuno zikufanana ndi pansi, pang'onopang'ono mutambasula dzanja lanu lamanzere ndi mwendo wakumanja ngati gawo limodzi, powasonyeza iwo kumbali zina za chipinda. Gwiritsani ntchito chiwerengero pamene thupi lanu limapanga mzere wolunjika kuchokera pala zala.
4. Pang'onopang'ono muwachepetse pansi.
5. Bwerezani kumbali ina.
6. Chitani zosachepera ziwiri zapakati pa 12 mpaka 15 mbali iliyonse.

2 - Mapulani Okhaokha Osokoneza Bwalo

Zochita zambiri zaplanje ndizothandiza kumanga static core stability, koma sakhala ndi mphamvu zotsutsana. Kuti kusintha kusinthe, zonse muyenera kuchita ndi kupanga mapangidwe amitundu omwe amadalira kusakhazikika pakati pa miyendo. Chinthu chofunikira kwambiri ndidongosolo lamanja limodzi.

1. Pochita izi, yambani pamalo apamwamba ndi manja anu pansi pa mapewa anu ndipo miyendo yanu yowonjezereka kuti thupi lanu likhale loyendedwe kuchokera ku zidendene kupita kumutu.
2. Ikani maziko anu, ndiye musalole kuti mchiuno mwanu kapena mapewa anu azisinthasintha, sinthani kulemera kwanu ku dzanja limodzi, mutambasula dzanja lanu kuchokera pansi.
3. Gwiritsani ntchito malingana ndi momwe mungathere ndi mawonekedwe angwiro musanayambirenso ndi kusintha.

Kuti musinthe pang'ono pang'ono, mutha kukweza phazi limodzi pamtunda, kapena mutha kusintha pakati pa thabwa lam'mwamba ndi mapulaneti apamwamba, mukuthandizira kuti mukhale m'chiuno ndi msana.

3 - Mlimi amanyamula

Ng'ombe za mlimi ndizochita zolimbitsa thupi zomwe zimafuna kuti thupi lonse lizikweza, kugwiritsira ntchito, ndi kulemera pamtunda wokonzedweratu.

Wopanga zida ndikuti nthawi iliyonse yomwe mutenga phazi ndikusunthira thupi lanu, kulemera kwanu komwe mumagwira kumbali imodzi ya thupi lanu kuyesa kukuchotsani kunja kwa msana. Kuti mukhale ndi khola ndi yowongoka, mumayenera kumangirira mutu wanu wonse m'mapewa anu mpaka m'chuuno mwanu.

1. Kwezani mapepala apamwamba kapena kettlebells ofunika mofanana, kugwira chimodzi mu dzanja lirilonse. Sankhani kulemera komwe kuli kovuta, koma kosamalidwa.
2. Gwiritsani ntchito chiyambi chanu ndikuyendetsa patsogolo pang'onopang'ono, pitirizani kukhala ndi malo abwino ndi sitepe iliyonse yomwe mumatenga.
3. Yendani patsogolo madiresi 20 mpaka 40, kapena mutenge masitepe 20 mpaka 40.
4. Kupuma, kenaka kubwereza maulendo awiri kapena anayi.

Pofuna kuti zovutazo zikhale zovuta kwambiri, kunyamula dumbbell imodzi kapena kettlebell kumbali imodzi ya thupi lanu, ndikupangira kugawa kofanana. Gwiritsani mbali yomwe mukuyendetsa kulemera kwake.

4 - Kuyenda Lunge ndi Msilikali Wokha-Mmodzi Static Press

Kupalasa kwapadera ndi makina amodzi omwe ali ndi mkono umodzi kumakhala ngati ulendo wophunzira wophunzira.

Chifukwa chakuti mapapo amachititsa magawo ambiri ndi kuyenda kwakukulu pamene mukuchepetsera bondo lanu kumbuyo, amafunikanso kuti muyambe kugwirizana. Ndiye, pamene inu muwonjezera makina osakanizika amodzi a mkono wamphongo kuti musakanikize, mumachoka-kugawa kulemera kwake, kudzichotsa nokha. Chotsatira chake, maziko anu ayenera kugwira ntchito yochulukirapo kuti mukhale osasunthika komanso owongoka.

1. Imani wamtali ndi mapazi anu mwakuya-kutalika patali ndi ndodo kapena kettlebell mu dzanja limodzi.
2. Limbikitsani kulemera kwake kumutu pamwamba, kanjedza kutsogolo kutsogolo, kutambasula mpukutu wanu ndi kusunga mkono wanu wapamwamba pafupi ndi mutu wanu. Mukhoza kulola pang'ono kupindika pamlingo wanu. Iyi ndiyo malo oyambira, ndipo mudzasunga mkono wanu pa malo onsewa.
3. Gwiritsani ntchito maziko anu ndikuyendetsa phazi lanu lakumanja, ndikubzala chidendene chanu chakumanja pamene mukulola chidendene chanu chakumanzere kuti chichoke pansi.
4. Lembani makola anu kuti musunge msola wanu ndi kuweramitsa mawondo onse, mutsike pansi bondo lanu kumbuyo.
5. Asanakhudze, sungani chidendene chakumbuyo ndikuyima kuti muyime pamene mukuyenda patsogolo ndi phazi lanu lakumanzere.
6. Bwerezani.
7. Yambani kutsogolo masitepe 10 mpaka 20 musanayambe dzanja lokhala ndi kulemera ndi kupitirira, onetsetsani kuti mukugunda mbali zonsezo mofanana. Chitani chiwerengero cha maselo awiri kapena atatu.

5 - Kufa Kwamodzi Kumodzi

Kupweteka kwa miyendo imodzi kumagwirizanitsa unilaterally ndi hamstrings ndi glutes pamene akupereka vutoli. Ndizovuta zomwe zimapangitsa mwayi wapadera kupititsa patsogolo mphamvu zotsutsana.

Mofanana ndi zochitika zonse zomwe tazitchula pano, cholinga cha kupha miyendo imodzi ndikuteteza pakati pa zochitika zonse, osalola msana wanu kusinthasintha kapena mchiuno kapena mapewa kuti akweze kapena kuswa panthawi yomwe akuyenda. Ngati simukudziwa ngati mukukhala ndi mawonekedwe abwino, yesetsani kuchita masewera olimbitsa thupi, ndikuchepetseni kulemera kwake komanso kuyendayenda ngati mukufunikira.

1. Imani wamtali ndi mapazi anu mchiuno-mtunda wautali, mawondo awerama pang'ono, akugwedezeka kwenikweni.
2. Gwirani manja awiri pamapiko anu. Ngati kuyang'anira zolemera ziwiri ndizovuta kwambiri, sungani cholemera chimodzi pakati pa manja anu, kapena pewani kulemera kwina kulikonse.
3. Sungani kulemera kwa phazi lanu lamanja ndikukwezera mwendo wanu wamanzere kumbuyo kwanu kuti bondo lanu likhale lolunjika ndipo zala zanu zikukhudza mopepuka pansi.
4. Gwiritsani ntchito phokoso lanu ndikupita patsogolo kuchokera m'chiuno pamene mutanyamula phazi lanu lamanzere pansi.
5. Pamene mukudalira kutsogolo kwanu, tanizani mapewa anu kumtunda wanu kuti musamayende pamapewa anu, koma kulola kulemera kwake kukhale pansi. Onetsetsani kutsogolo komwe mungathe bwino ndi mawonekedwe abwino, pogwiritsa ntchito hamstrings ndi glutes kuti musamayende.
6. Mapewa ndi mapewa anu ayenera kukhala ogawidwa mu zochitika zonse, osati kupotoza malire. Mukaona kuwala kutambasula kumbuyo kwa phokoso lanu lopangira phokoso, yesetsani kumangirira pang'onopang'ono ndikugwedeza, ndikugwiritseni ntchito kukubwezeretsani ku malo oima.
7. Onetsani magawo awiri kapena atatu a maulendo 10 mpaka 15 mbali iliyonse.

6 - Renegade Rows

Mzere wa zigawenga uli ndi mawotchi ofanana ndi mapulani a mkono umodzi wokha potsutsana ndi zotsutsana zake. Kusiyanitsa ndiko kuti dzanja lomwe mukukweza ndikutsika pansi likulemera, potumikira kuti mukhale ndi kusamvetsetsana komwe mukuyenera kuwerengera ndi chiyanjano chachikulu. Komanso, zochitikazo zimawombera ndi kulimbitsa minofu ya kumbuyo kwanu.

1. Khalani pamalo apamwamba, mutenge chovala cha dumbbell kapena kettlebell m'dzanja lililonse. Onetsetsani kuti maziko anu akugwiritsidwa ntchito ndipo thupi lanu likugwirizana kuchokera ku zidendene kupita kumutu.
2. Pewani kulemera kwanu kumanzere, onetsetsani kuti muzisunga m'chiuno ndi mapewa mosasunthira pansi.
3. Finyani paphewa lanu lakumanja kumsana wanu ndikukweza kulemera kwake, kukokera ku chifuwa chanu pamene mukukongoletsa mmwamba padenga. Apanso, m'chiuno mwako ndi mapewa muyenera kukhala mofanana ndi nthaka, osasinthira kumanja pamene mukukweza kulemera kwake.
4. Bweretsani kulemera kwake pansi ndikubwereranso kumbali ina.
5. Pangani magawo awiri kapena anai a 10 mpaka 15 kubwereza.

7 - Makina a Milk Kettlebell

Kuti mugwiritse chifuwa chanu, mapewa, ndi pachimake, musankhe kampani imodzi yokha ya mkono kapena makina osokoneza bongo m'malo mwa makina osindikizira a bench. Mbali zolemera zosafunikira zimapangitsa kuti mutengere mbali yanu ku benchi.

1. Lembani pabenchi lathyathyathya lomwe muli ndi bomba kapena kettlebell m'dzanja lanu lamanja, atambasulidwa molunjika pa chifuwa chanu, chikwangwani chanu choyang'ana kutali ndi inu.
2. Ikani dzanja lanu lamanzere kumchira kwanu lakumanzere ndikuyika maziko anu, onetsetsani kuti kumbuyo kwanu kumakhala kosalala pa benchi, ndipo chiuno chanu ndi mapewa anu akumanzere sakuzungulira kuchokera ku benchi. Khalani pachimake mukuchita izi muzochita zonsezi.
3. Lembani mzere wanu ndi kuchepetsa kulemera kwa chifuwa chanu. Pachifuwa chanu, yongolani kayendetsedwe kake ndikukakamiza kulemera kwake kumbuyo.
4. Onetsani magawo awiri kapena atatu a maulendo 10 mpaka 15 mbali iliyonse.