Musanayambe ntchito yopita patsogolo, mudzafuna kuti mukhale ndi zovuta zofunikira kuti muzitha kutentha mimba . Plank ndi njira yabwino yoyambira. Mapulogalamuwa amapereka madzi ophweka komanso othandiza kwambiri chifukwa amachititsa minofu yonse pakati pa zala zanu kumutu. Kugwira mapepala kumafuna kuvomereza mitsempha yonse yayikulu komanso minofu yambiri yomwe imanyalanyazidwa.
1 - Zomwe Zapangidwira Kugwira Ntchito Zowonjezera: Plank
Yambani mu malo apamwamba. Msolo wanu udzakhala woongoka kuchokera kumutu mpaka kumutu ndikupewa kugwedezeka kapena kugwedeza kwa m'chiuno kapena mapewa. Komanso, pewani kumbuyo kwanu, kapena kupachika mutu wanu. Khalani okonzeka mwa kusunga mapangidwe kwa masekondi 60 pamene mukupitiriza kulamulira. Ngati mutayamba kugwedeza kapena kutaya mawonekedwe, gwiritsani maondo anu ndi kupuma masekondi pang'ono ndikupitiriza mpaka mutatsiriza mphindi yonse
Ngati pulasitiki ndi yosavuta, pambuyo pa masekondi 60, yikani mkono ndi mwendo pang'ono kuti mubwerere kumasekondi 60 otsatirawa. Mphindi 15 iliyonse, kutambasula dzanja limodzi kutsogolo kwa iwe ndikukhala ndi malo okwanira masekondi khumi ndi kubwereza kumbali ina, kenako kusinthanso miyendo. Kwezani zala zisanu ndi zisanu kuchokera pansi ndikuzisunga kwa mphindi zisanu ndi ziwiri, ndipo bwerezani ndi mwendo wina.
Pambuyo pochita masewero awiriwa, gawo lanu liyenera kutenthedwa bwino.
2 - Zomwe Zapangidwira Kugwira Ntchito Zowonjezereka: Mbali Yombali
Mukatha kumaliza mphindi imodzi kapena ziwiri pa pulasitiki, mukhoza kupita kumbali yina. The Plank Plank ndi ofunika kukwaniritsa kutentha kwathunthu chifukwa zimayambitsa zowonjezereka zowonjezereka, kuphatikizapo zozizwitsa komanso zowonongeka pamimba, koma zingathandize kuthetsa ubongo wa mondo ndi chiuno chimodzimodzi. Izi ndi zothandiza popewera ndikuchepetsa kuchepetsa maondo kwa othamanga omwe samachita masewera olimbitsa thupi m'maseĊµera awo. Mwachitsanzo, ngati muthamanga (kutsogolo), njinga kapena kuchita zinthu ngati alangizi othandizira, simungagwiritse ntchito ntchito zowonongeka. Ntchitoyi ikhoza kuwathandiza kukhala olimba ndi oyenera.
Lembani mzere wa pambali monga chithunzi ndi msolo wanu molunjika kuchokera kumutu mpaka kumapazi. Gwirani malowa kwa masekondi 30-60 pamene mukusunga ulamuliro, ndiyeno musinthe mbali. Ngati mutayika bwino, yambani kugwedezeka, kapena mukupeza chiuno mwanu kuti muyambe, imani, mupumule kwa masekondi pang'ono ndikupitiriza.
Ngati pulasitiki yayamba ndi yosavuta, mukhoza kuwonjezera kuvuta mwa kukweza phazi lanu lalitali kuchokera masentimita khumi kuchokera kumtunda wanu, ndikugwiritsira ntchito masekondi khumi ndikukhalabe ochepa. Kenaka mchepetseni kwa masekondi asanu, ndi kubwereza. Musaiwale kuchita mbali zonse.
3 - Zomwe Zapangidwira Kugwira Ntchito: Kuwombera njinga
Kufikira pa ntchito yopita patsogolo kumatanthawuza kuyamba ndi Bicycle Crunch kukakamira rectus abdominis ndi obliques. Ikulongosola mndandanda wa zochitika zabwino kwambiri kuti mukhazikitse mphamvu ndi chipiriro mu minofu imeneyi molingana ndi kafukufuku wochita kafukufuku wamkati mwa m'mimba wofalitsidwa ndi University of San Diego State.
Kuwombera njinga kumakhala kosavuta kuchita, koma anthu ambiri amaipeza. Kuti muchite bwino, gwiritsani pansi pansi ndikugwedeza pansi. Ikani manja anu pamutu mwanu popanda kukokera pamutu panu. Bweretsani maondo anu pafupifupi madigiri 45-degree ndipo pang'onopang'ono muziyendetsa njinga zamakono monga momwe mukuyimira. Choyamba, gwirani chigoba chanu chakumanzere ku bondo lanu lakumanja, ndiye kumanja kwanu kumanja kumbuyo kwanu. Yesetsani kuchita masewera olimbitsa thupi. Bwerezerani mobwerezabwereza 10-25 kumbali iliyonse.
4 - Zomwe Zapangidwira Kuchita Ntchito: V-Sit Ab Kuchita Zochita
V-Sit Ab Exercise ndi yovuta koma yogwira ntchito pamimba ndi yofunikira yomwe imagwiritsa ntchito rectus abdominis, zofuna zakunja, ndi zofuna za mkati. Ntchitoyi imaphatikizapo kuthandizira.
Kuti muchite V-sit, muyambe kukhala pansi pansi, mutengeni mimba yanu ndi pamimba, ndikukweza miyendo yanu mpaka madigiri 45 digiri. Gwiritsani manja anu molunjika kapena kufika pamayang'ana anu momwe mungathe. Pitirizani kukhala ndi moyo wabwino komanso msana pamene mukukhala ndi mphindi zingapo. Pumula ndi kubwereza kangapo. Mukamakula, gwiritsani ntchito malowa mochedwa.
5 - Zomwe Zapangidwira Kuchita Ntchito: Zakhala pansi ndi Medicine Ball
Kukhala pansi ndi mankhwala a mpira ndizochita zolimbitsa thupi kwambiri zomwe zimagwira ntchito pamimba ndi m'mimba, makamaka rectus abdominis, ndi zofuna zakunja ndi zamkati.
Sankhani mankhwala oyenera a mankhwala kuti mukhale wabwino kwambiri. Ngati ndilolemetsa kwambiri, mawonekedwe anu amavuta ndipo mungayambe kugwedezeka kapena kugwedeza kumbali. Nthawi zonse yambani ndi mankhwala owala kwambiri pamene mutangoyamba kuchita zochitikazi ndikumangirira pambuyo pa mawonekedwe anu.
Malo oyambira mwakhala pamtunda wa digirii 45 ndikugwiritsira ntchito mankhwala olimba ndi manja onse patsogolo panu. Yambani kayendetsedwe kake mwakutenga abs yanu ndipo pang'onopang'ono mukupotoka kuchokera kumtundu wanu kupita kumanja lanu ndipo mugwirani mankhwalawo pansi pambali panu. Kenaka mwamsanga, koma mwa kuyenda mofulumira, pezani abs yanu ndi kupotoza msolo wanu ndikugwiritsira ntchito mankhwala a mpira kumbali ina. Bwerezerani mobwerezabwereza 10-20 ndikupumula.
6 - Zomwe Zapangidwira Kuchita Ntchito: Pangani Pa mpira Wodzichepetsa
Kupanga mapulogalamu pa mpira ndi masewera olimbitsa thupi kwa aliyense. Kusunga malowa pamtunda wosasunthika kuti mutenge mimba m'mimba yonse kuchokera kumapewa mpaka kumapazi. Kuti mukhalebe olimba, mumakhala mukusintha mazitsulo anu ndipo mutha kukhala ndi minofu yambiri mu abs.
Kuti mukhale wolimba kwambiri, m'malo mokhazikika, yesetsani kupanga mabwalo ang'onoang'ono ndi thupi lanu, choyamba nthawi yomweyo ndikuwombera mozungulira, ndipo mukumva kutentha kwambiri. Gwirani masekondi 30 mphindi. Pumula ndi kubwereza.
7 - Zomwe Zapangidwira Kuchita Ntchito: Ab
Chinthu chimodzi chovuta, koma chophweka komanso chogwira ntchito bwino, ndizofunikira kwambiri. Zonsezi zimafuna pansi ndi kutsimikiza mtima.
Yambani pansi ndi mapazi anu otambasulidwa (ovuta kwambiri) kapena mawondo anu akugwada pang'ono ndi zidendene zanu pansi (pang'ono mosavuta). Gwiritsani ntchito chingwe chanu cham'mwamba, kwezani mmwamba thupi lanu m'chiuno kuti mapiri ndi mapewa anu apite pansi. Tambasulani manja anu pambali panu ndi mitengo ya palmu mmwamba, ndipo ingogwirani ntchitoyi kwa mphindi imodzi panthawi. Kapena. Ndi yabwino.
8 - Zowonjezera Ab Kugwira ntchito: Dragon Flag
Tikhoza kuyamika msilikali wamatsenga, Bruce Lee, potipatsa Dragon Flag ab exercise . Izi ndizo chimodzi mwazochita zolimbitsa thupi kwambiri zomwe mungachite kuti mukhale ndi abambo amphamvu komanso amphamvu.
Chifukwa cha zovuta zake, sizowonjezeka kwa oyamba kumene, ndipo ndizofunikira kwambiri kuzichita molondola. Fomu yowonongeka kapena ya hafu siingakuthandizeni abs, ndipo izi zingakuvulazeni khosi ndi kumbuyo kwanu. Onani nkhani yatsatanetsatane yokhudza mbendera ya chinjoka kuti mudziwe njira yoyenera yochitira kayendedwe kameneka, ndipo fufuzani kanema ili kuti mudziwe zazingoyambira musanayese.
9 - Zomwe Zapangidwira Kugwira Ntchito: Malo Okhaokha a Bridge
Msewu Wamodzi Wodziwika Bwino Kuchita masewera olimbitsa thupi ndi njira yabwino yokwaniritsira ntchito yopangira masewera olimbitsa thupi kuti mukhale olimba komanso oyenera. Mlatho umodzi wamlendo ndi wovuta kwambiri kusiyana ndi mlatho wofunika kwambiri. Amalowera ndi kulimbikitsa gluteus maximus ndi zinyundo, koma bwino, ndizochita zolimba kwambiri zomwe zimalimbikitsa chingwe chakumbuyo ndi kumbuyo kwa thupi.
Musamaganize molakwika kuti ndi zophweka - anthu ambiri amavomereza. Chinsinsi ndichosunga chiuno chanu m'chiuno. Anthu ambiri amalola kuti mbali imodzi ya pelvis iwonongeke, zomwe zimachepetsanso kuti ntchitoyi ikhale yogwira mtima. Choncho yang'anani mafupa anu, kapena kuika manja anu m'chiuno, kuti muwone kuti ali othawa.
Yambani poyikira kumbuyo kwanu, manja ndi mbali zanu, mawondo akugwa ndi mapazi pansi pansi, mwachindunji pansi pa mawondo anu.
Kwezani mchiuno mwako kuti mukhale ndi malo otsika, ndipo gwiritsani ntchito maziko anu ndi glutes.
Pewani ndikulitsa mwendo umodzi pang'onopang'ono. Sungani mapepala anu okwezedwa ndi msinkhu ndipo musalole kuti mbali imodzi ikhale pansi.
Gwiritsani ntchito masekondi 30 pamene mukupitiriza kulamulira. Ngati mutaya mawonekedwe, kapena dontho lanu lamanja, mupumule ndikugwira ntchito kumbali ina.