Kulimbitsa Thupi kwa Mphindi 10 Kumatsimikizira Kuti Simuyenera Kuwononga Nthawi Yonse Kumanga Core Yamphamvu

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Zapita kale masiku akuchezera ola lathunthu ndikuphunzitsa abs anu. Kuti muwonjeze nthawi ndi kuchita bwino, nthawi zina zomwe mukufunikira ndi kulimbitsa thupi kwa mphindi 10. Simukukhulupirira ife? Awa ndi mphindi 10 za about zolimbitsa thupi za Tone It Up's Karena ndi Katrina amalumbirira ndipo nthawi iyi yolimbitsa thupi ya cardio pafupifupi mphindi 10, nawonso.

Nanga *ndendende* mukugwira ntchito yotani mukamalimbitsa thupi? Izi zimatengera cholinga chanu.

Ngati mukufuna cholimba, cholimba kwambiri, monsemo, mufunika kuloza m'mimba mwa transversus, zomwe ndi minofu yolimba yomwe imakhazikika mozungulira pakatikati panu ndipo, ikakhala yamphamvu, imathandizira kupewa kupweteka kwakumbuyo ndi kuvulala panthawi zambiri za kukweza zolemera.

Ngati zikuwoneka "abs" ndi zomwe mukutsatira, nthawi zambiri zimakhala magulu awiri a minofu omwe akusewera: rectus abdominis (RA) ndi obliques. RA ndiye "abs" paketi yanu "isanu ndi umodzi" (timawagwiritsa ntchito kupindika pamiyendo-chizolowezi chazolowera kapena zodzikongoletsa kapena zotchinga kumbuyo kapena kukweza mwendo). (BTW, ndi * kwenikweni* freakin zovuta sculpt full six-pack.) Mukhoza yambitsa obliques pamene mukuchita torso flexion ndi kuzungulira (werengani: crunches njinga kapena Russian twists). Kusunthika uku kasanu ndi kawiri kudzajambula bwino zomwe mwapatsidwa.

Kulimbitsa thupi kwa Ab (inde, ngakhale mphindi 10 zolimbitsa thupi ab) kumathandizanso kwambiri, ndipo ndizowona ngakhale phukusi lanu sikisi sichoncho kuwonekera. Phata lamphamvu limatha kupewa kupweteka kwa msana, kuthandizira momwe mungakhalire, komanso kuteteza msana wanu kuzonse kuti musanyamule zakudya mpaka matayala (werengani: chifukwa chiyani mphamvu yayikulu ndiyofunika).

Ichi ndichifukwa chake tidapempha YouTuber komanso wophunzitsa Kym Perfetto kuti abwere ndi masewera olimbitsa thupi a mphindi 10 omwe adzakometse mtima wanu ndikupanga midsection yanu. (Monga kalembedwe ka Kym? Ndiye mudzamukonda mphindi 5 zolimbitsa thupi zomwe mungathe kukumana nazo zilizonse chizolowezi.)

Momwe imagwirira ntchito: Tsatirani kanemayo kapena kuzungulira kwanu pamagulu otsatirawa; chitani chilichonse kwa masekondi 30 ndikubwereza kawiri.

Mabomba a Chidendene

A. Gona pansi, kutsika kumbuyo kukanikiza pansi, mawondo adakwezedwa m'chiuno ndi miyendo mozungulira madigiri 90. Zida zimatambasulidwa pamwamba ndikukankhira kukhoma kapena pakama kumbuyo kwa mutu.

B. Kusunga miyendo pamalo omwewo (kupanga ma degree a 90), kutsitsa chidendene chakumanja kuti mugunde pansi ndikubwerera pamalo oyamba. Kenako tsitsani chidendene chakumanzere kuti mugwire pansi ndikubwerera kumalo oyambira. Pitirizani kusinthana.

Mbalame-Galu

A. Yambani pamalo okwera pamwamba pazinayi zonse.

B. Kwezani ndi kutambasulira mwendo wakumbuyo cham'mbuyo kwinaku mukukweza ndi kutambasulira dzanja lanu lamanzere kutsogolo, biceps pafupi ndi khutu.

C. Bwererani kuti muyambe, ndikubwereza ndi dzanja ndi mwendo wina. Pitirizani kusinthana.

Mapulani Oyenda

A. Yambani pamalo okwera matabwa.

B. Yendani masitepe pang'ono kupita m'manja, tambani thupi ndi chiuno molunjika kudenga.

C. Yendani mapazi kumbuyo kuti mubwerere ku thabwa. Pitirizani kuyenda ndikupita panja.

Kukwera Phiri Kocheperako

A. Yambani pamalo okwera.

B. Kumangirira pakati ndi kumatako pansi, yendetsani bondo lakumanja molunjika pachifuwa, kenako bwererani pamalo oyamba.

C. Yendetsani bondo lakumanzere pafupi ndi chifuwa, kenako mubwerere poyambira. Pitirizani kusinthana.

Reverse Crunches

A. Gwirani chinthu kuseri kwa mutu ngati kuli kofunikira, gonani chafufumimba pansi ndi miyendo yolunjika m'chiuno, zidendene zoyang'ana kudenga.

B. Tulutsani ndi kuyendetsa zidendene padenga, kukweza m'chiuno masentimita angapo. M'chiuno pang'ono pang'onopang'ono kuti mubwerere poyambira.

Bweretsani Crunches ndi Kupindika

A. Pogwira china kumbuyo kwa mutu ngati kuli kotheka, gonani pansi ndi miyendo yolumikizidwa m'chiuno, zidendene.

B. Tulutsani ndi kuyendetsa zidendene padenga, kukweza m'chiuno masentimita angapo ndikupotoza m'chiuno pang'ono kumanja.

C. Pang'onopang'ono tsitsani m'chiuno kuti mubwerere kuti muyambe, kenaka bwerezani kupotoza mbali ina. Pitirizani kusinthana.

Ziphuphu Ziwiri

A. Gona chafufumimba pansi, manja kumbuyo kwa mutu ndi zigongono kuloza. Miyendo ili m'ma ngodya 90-degree ndi mawondo m'chiuno.

B. Pewani kutambasula masamba anu paphewa ndikugwada pansi pachifuwa, ndikugwada mozungulira ma digiri 90.

C. Pang'onopang'ono tsitsani mmbuyo pa malo oyambira.

Sit-Up V-Up

A. Gona pansi, mikono yatambasula pamwamba ndi miyendo ikutambasuka.

B. Limbikitsani kukweza miyendo (ngodya ya 90-degree) ndi torso mpaka mutakhala molunjika, mutagwirizana ndi mchira. Gwiritsani sekondi imodzi pamwamba.

C. Pang'onopang'ono tsitsani mmbuyo pa malo oyambira.

Kuthamangitsa

A. Kusamala ndi fupa la mchira ndi mitengo ya kanjedza pansi pansi kumbuyo kwa m'chiuno, zigongono zikuloza mmbuyo ndikuwala mofanana pansi.

B. Tsamira m'mbuyo ndikukulitsa miyendo, kenako ulumikizane kuti ubwerere poyambira.

B-Girl Mapulani

A. Yambani pamalo okwera.

B. Dulani mwendo wakumanja kupita kumanzere kwa thupi, ndikugunda dzanja lamanzere pansi.

C. Bwererani ku thabwa lalitali, kenaka bwerezani mbali inayo, kukankha mwendo wakumanzere kupita kumanja kwa thupi ndikukweza dzanja lamanja kuchoka pansi. Pitirizani kusinthana.

Njinga

A. Gonani pansi ndi manja kumbuyo ndi zigongono posonyeza.

B. Kwezani masamba amapewa ndi miyendo yowongoka mainchesi angapo pansi. Yendetsani bondo lakumanja kupita pachifuwa, kupotoza torso kuti mugwire chigongono chakumanzere kupita ku bondo lakumanja.

C. Sinthani, kutambasula mwendo wakumanja, kuyendetsa bondo lamanzere kupita pachifuwa, ndikupotoza torso kumanzere. Pitirizani kusinthana.

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