Zojambula Zapamwamba 10 Zojambula Ab

1 - Knee Tucks

Posankha masewera apamwamba kwambiri a abs , ma tucks a knee ndi abwino kuti awonetsere kusamalitsa, kukhazikika, ndi mphamvu zazikulu. Manja ndi mitsempha zimathandizira thupi lanu kuti likhale lolimba pamene mukugwada, ndipo pamapeto pake, perekani zofufuzira zanu kuti zithetse vutoli.

1. Lowani ndi malo okhwima ndi mpira pansi pa zipsinjo / minofu (zosavuta) kapena nsonga za mapazi (zovuta).
2. Onetsetsani kuti thupi liri lolunjika, kubwerera komanso losapanga.
3. Lembani mpira mkati, ndikugwada pansi pambali pa chifuwa pamene mukuphwanya abs.
4. Yesetsani kusuntha mmbuyo ndi manja anu, koma mmalo mwake, sungani kayendetsedwe ka maondo onse.
5. Musagwere kumbuyo pamene mukugwedeza maondo.
6. Bwererani kuti muyambire ndi kubwereza kwa 10-16 kubwereza.

2 - Mapiritsi a mpira

Mapikiti a mpira ndi apamwamba kwambiri a ma tucks a mawondo, ndipo ali ovuta kwambiri. Mukhoza kusintha nthawi zonse poyendetsa maondo anu pang'ono kapena pofupikitsa kayendetsedwe kake ndipo mutangokweza mchiuno mwake masentimita angapo, kukweza mmwamba momwe mukukhalira olimba. Chinsinsi chothandizira kusuntha izi ndi kugwiritsa ntchito abs kuti itseke m'chiuno, kupukuta mapazi pamwamba pa mpira.

1. Lowani ndi malo okhwima ndi mpira pansi pa zipsinjo / minofu (zosavuta) kapena nsonga za mapazi (zovuta).
2. Onetsetsani kuti thupi liri lolunjika, kubwerera komanso losapanga.
3. Finyani kunja ndikukweza mchuuno mmwamba mpaka padenga, ndikuponya mapazi pamwamba pa mpira.
4. Sungani miyendo molunjika pa zovuta zambiri, mutsirizidwe mwendo wowongoka ndi zala za mpira.
5. Bwererani kuti muyambire ndi kubwereza kwa 10-16 kubwereza.

3 - Manyowa Ophwanya Obedi

Madontho a mawondo a bondo ndi njira yabwino yowunikira zoletsedwa komanso rectus abdominis ndi kumbuyo. Chinsinsi cha kusunthira uku ndiko kugwiritsa ntchito abs yanu kuti muzitha kuimitsa miyendo yanu pamene mukuwachepetsa ndiyeno muwagwirizane nawo kuti muwabwezeretse. Pewani kugwedeza kapena kusokoneza kumbuyo kwanu poyendetsa kayendetsedwe kake kakang'ono, kungochepetsapo mawondo momwe mungathere. Mukhozanso kuyesa kusuntha popanda mankhwala a mankhwala kapena ndi thaulo lokulumikizidwa pansi pa chiuno kuti muthandizidwe.

1. Ugone pansi ndi mawondo atakokedwa mkati ndi kulowera pafupifupi madigiri 90.
2. Ikani mpira wa mankhwala pakati pa mawondo ndi kutambasula manja kupita kumbali ngati ndege, mitengo ya kanjedza ikuyang'ana mmwamba.
3. Gwiritsani ntchito mgwirizano wa abs ndikuweramitsa mawondo kumanja.
4. Gwiritsani maondo anu mozama monga momwe mungathere popanda kukweza mapewa kuchokera pansi kapena kuponda msana wanu.
5. Finyani abs, kumverera mgwirizano wanu wamakono ndikuweramitsa mawondo ndikupita kumbali ina.
6. Mbali zina kwa chiwerengero cha 1-3 cha 10-16 kachiwiri.

4 - Mankhwala Owonjezera a Mankhwala

Zochita zapamwamba kwambirizi zimaphatikizapo minofu yambiri kuphatikizapo abs, mmbuyo, miyendo ndi manja. Poyesa kusunthira, mungafune kufotokoza mpira kumbali ya khoma kuti mukhale bata ndikuyamba popanda mankhwala kuti mugwiritse ntchito mawonekedwe anu. Kusunthika uku kumafuna kulingalira kwakukulu ndi mphamvu. Ngati mumamva kupweteka kumbuyo kwanu, sungani mikono yanu pachifuwa kapena mutangotsika pang'ono m'malo mowaponyera pansi.

1. Ikani mpira pansi pa nsana kumbuyo kuti mugwiritse ntchito abs komanso kuti mukhale m'chiuno. Lembani mpira kutsogolo khoma kuti likhale bata ngati kuli kofunikira.
2. Gwiritsani ntchito mankhwala owala kapena dumbbell molunjika pamwamba pa chifuwa ndipo onetsetsani kuti mabondo ali pa madigiri 90.
3. Kumbuyo kwa mikono yanu pansi pomwe mukukweza mwendo wakumanja molunjika.
4. Bwererani kuti muyambe ndi kubwereza, kusinthana miyendo kwa 10-16 kachiwiri.
5. Kwa zovuta zing'onozing'ono kuti muyese bwino, yongolerani mwendo popanda mankhwala a mpira.

5 - Pukuta Ndi Mwendo Tsambani

Zochita zolimbitsa thupi ndizochita bwino kwambiri zomwe zimakhudza pafupifupi minofu yonse m'thupi ndi kuganizira za abs ndi kumbuyo. Bukuli limaphatikizapo kupondaponda mapazi ndi kukweza miyendo, imodzi panthawi, kuwonjezera mphamvu pazochitazo. Kuti musinthe, ikani mpira pansi pa zipsinjo kapena m'matumbo.

1. Ikani mpira pansi pa zowala kapena zala zapafupi (zovuta) ndi manja pambali paphewa padera pansi.
2. Gwiritsani ntchito mgwirizano wa abs kuti ugwire thupi molunjika kuchokera kumutu mpaka kumutu.
3. Pogwiritsa ntchito abs, muthamangitse mwendo wamanja ku mpira masentimita angapo, gwiritsani masekondi angapo ndi kuchepetsa. Bwerezani kumanzere kumanzere, kutsinthana mapazi kwa 8-16 kubwerera kumbali iliyonse.

6 - Woodchops

Nkhalangoyi ndi ntchito yovuta komanso yovuta yomwe imapangitsa kuti abwerere kumbuyo. Imeneyi ndi njira yabwino kwambiri yolimbikitsira mfundo zofanana ndi zomwe zimachitikira galasi , baseball , kapena tenisi . Mungathe kusunthira kuchokera pansi (monga momwe mukusonyezera) kapena kusintha kusunthira ndikuchitanso kuchokera pamwamba kuti musinthe zinthu. Chinsinsi cha kusunthira kusuntha ndikutembenuzira m'chiuno ndi mawondo mmalo momwe mukuyendetsera ndikugwiritsanso ntchito kugonana.

1. Onetsetsani mapeto a gulu lokaniza pa chinthu cholimba (monga masitepe) pafupi ndi pansi.
2. Gwirani mapeto ena ndipo mutenge masitepe pang'ono kuti mupange mkangano pa gululo. Mungafunikire kutsegulira gululi m'manja mwako kangapo.
3. Kuika manja molunjika, kusinthasintha thupi ndikubweretsa zida zowonongeka panthawi yopuma.
4. Sinthanthani m'chiuno ndi mawondo pamene mutembenukira kuti musayambe kuvulaza.
5. Bwererani mmbuyo ndi kubwereza kwa 10-16 kubwereza musanasinthe mbali.

7 - Kusinthasintha pa mpira

Kusunthika kumeneku sikungogwira ntchito pamutu, pokhudzana ndi zofunikira, zimayesetsanso kukhazikika, kukhazikika, ndi kusinthasintha. Kuti izi zisasunthike, sungani zolimbitsa thupi ndikuzitsatira ndikugwiritsanso maondo anu muzitsulo ndi minofu m'malo mowapotoza kumbali imodzi kapena ina.

1. Lembani ndi mpira pansi pa mapewa, khosi, ndi mutu, ziuno zonyamulidwa pa mlatho.
2. Gwiritsani mpira wa mankhwala kapena wopepuka molunjika pamwamba pa chifuwa.
3. Lembani mzere wanu ndikusinthasintha pamtundu wanu kumanzere kumtundu wanu wonse, kulola chiuno ndi miyendo kuti zisunthe mwachibadwa ndi kuyenda.
4. Sinthani zosungirako ndikusinthira ku mbali ina.
5. Bweretsani ma seti 1-3 a 10-16 reps (rep imodzi imphatikiza mbali kumanja ndi kumanzere mbali).

8 - Side Bridge ndi Hip Drops

Mlatho wam'mbali ndizochita masewera olimbitsa thupi, makamaka ngati mutayendayenda pamtunda. Kuwonjezera kukweza kuchuta kumatsutsana kwambiri ndi zovuta, zomwe zimapangitsa kuti ntchitoyi ikhale yovuta kwambiri. Mukhoza kusintha pogwiritsa ntchito bondo limodzi pansi kapena kumangapo mapazi m'malo momangidwira pamwamba.

1. Lembani kumbali yanu moyenerera pa nsonga ndi mapazi.
2. Mchiuno ndi mapazi ziyenera kuponyedwa pamwamba pa wina ndi mzake.
3. Pogwiritsa ntchito chifuwacho, pang'onopang'ono chitani mkodzo wanu pansi ndikuponyera pansi mchiuno (simukuyenera kukhudza).
4. Pewani kumira pamapewa.
5. Bweretsani mchiuno mobwerezabwereza kuti mukhale ndi mapepala 1-3 a 10-16 kumbuyo kumbali iliyonse.

9 - Ndakhala pa Torso Twist

Mwamba wokhala pansi ndi njira yabwino yowunikira zowonjezereka pamene kulimbikitsa maziko ndi kupirira mu mchiuno mwake. Chinsinsi cha kusunthira kusunthika ndi kothandiza ndikuteteza kumbuyo kumbuyo ndipo chifuwa chimakwezedwa muzochita zonse osati kumangirira mapewa, omwe angabwerere kumbuyo.

1. Khalani atagwira mpira wa mankhwala ndi mawondo akuyendetsa.
2. Bwererani pang'ono, mutenge mbali ndi kumbuyo kumbuyo ndipo chifuwa chonyamulidwa.
3. Yendetsani kumanja, ndikugwiritsira ntchito mankhwala a mpira pansi pomwepa.
4. Bwererani kumbali ndikuzungulira kumanzere.
5. Bwerezani, kusinthana mbali kwa 1-3 seti ya 10-16 reps (imodzi rep ndi kumanja ndi kumanzere).

10 - Kuwombera pa mpira

Malembo Ab ndi ntchito zovuta zomwe zimapangitsa minofu yonse. Kusunthika uku kukuyang'anitsitsa mwatsatanetsatane kuti musapewe kumbuyo. Onetsetsani kuti mukungoyenda bwino kwambiri. Ngati mukumva kupweteka kumbuyo, kubwezerani zochitikazo kapena kuzipewa.

1. Yambani kutsogolo kwa mpira ndikuyika manja pa mpirawo, mofanana ndi wina ndi mzake komanso ndi zigoba zopindika.
2. Gwiritsani ntchito mkodzo ndi kukokera mimba kumsana.
3. Pang'onopang'ono mpukutu ndi kutuluka momwe mungathere, mpaka mutamveke kuti palibe. Musapite kutali kwambiri kuti muthe kupweteka msana kapena kugwa.
4. Kusunthika sikukuphatikizapo kugwedeza m'chiuno, choncho khalani wolunjika muzochita zonsezi.
5. Kuika thupi molunjika, pang'onopang'ono kukoka thupi lanu pogwiritsa ntchito manja ndi mimba.
6. Pitirizani ku 1-3 masitepe 8-12, pewani kusuntha uku ngati muli ndi mavuto ambuyo.
7. Mukhoza kusintha vuto la kusunthira mwa kuika manja anu patsogolo kapena kupitilira.