6 Ab Exercises (ndi 7 Pro Secrets) ya Strong Core

Zamkati

• Malangizo 7 a Mimba Yolimba
• 1. Sankhani Zosiyanasiyana Pama Reps
• 2. Iwalani za ″ Upper Vs. M'munsi Abs "Lingaliro
• 3. Chitani Pelvic Floor Yanu
• 4. Gwirani Matupi Anu, Osati Khosi Lanu
• 5. Tsegulani Mimba Yolimba Mothandizidwa ndi Cardio
• 6. Pangani ABO Kusintha kwanu kulimbitsa thupi
• 7. Dziwani Nthawi Yoti Muzipuma
• Zochita Zolimba za Mimba Zomwe Mungachite Ponseponse
• 1. Press ndi Kukaniza
• 2. Helikopita
• 3. Manja a Nthawi
• 4. Kuzungulira Koloko
• 5. Ofuula
• 6. Tsatirani Triangle
• Onaninso za

Tivomerezane: Kuchita masewera olimbitsa thupi ngati ma sit-ups ndi ma crunches ndizachikale komanso zachilendo kwambiri - osanenapo, kuchuluka kwa ma crunches kapena ab kusuntha komwe kumasintha m'mimba mwanu kukhala a J. Lo's. Zambiri zimatengera momwe m'mimba mwanu imawonekera kupatula minofu yokha (onani: majini, zakudya, mawonekedwe a thupi, ndi zina). Ndipo, pomwe takhala tikulakalaka six-pack abs, mutha kukhala amphamvu komanso oyenera komanso kukonda thupi lanu popanda iwo.

Izi zati, aliyense atha kupindula ndi mphambano yolimba-yomwe, inde, imatha kubweretsa m'mimba yolimba. Ngati mukufuna kupanga maziko olimba (ndikupeza zabwino zonse zosakongoletsa zomwe zimabwera nawo) lingalirani maupangiri awa ndi machitidwe ena apadera a abs omwe angakuthandizeni kuti mufike kumeneko.

Malangizo 7 a Mimba Yolimba

Musanayambe, ophunzitsa apamwamba, alangizi ndi madotolo azachipatala akupanga nthano zolimba m'mimba:

1. Sankhani Zosiyanasiyana Pama Reps

Kuti mupeze zotsatira zabwino, sakanizani dongosolo la kusuntha kwanu mukamachita masewera olimbitsa thupi, ndikusintha machitidwe anu milungu itatu kapena inayi iliyonse. (Kuchita masewera olimbitsa thupi kunyumba kwa mphindi 12 ndi njira ina yoponyera kasinthasintha.) Ating Kusinthitsa kulimbitsa thupi kwanu ndikofunikira kuposa kupukuta tinthu tating'onoting'ono tatsiku ndi tsiku, "atero a Michele Olson, Ph.D., pulofesa wazolimbitsa thupi ku Auburn University Montgomery. ″ Chitani maulendo 15 mpaka 20 pa masewera olimbitsa thupi, kenako pitilizani.

2. Iwalani za ″ Upper Vs. M'munsi Abs "Lingaliro

Zonsezi ndi mphako umodzi wa minofu: rectus abdominis. Alycea Ungaro, mwini wake wa Real Pilates ku New York City akuti: "Ngati mukumva kuti apamwamba akugwira ntchito, sizitanthauza kuti omwe ali pansi sanachite nawo ntchito." Lonjezo la Pilates. Komwe mukumva zimadalira pomwe nangula amasunthira. Mwachitsanzo, kukweza mwendo kumachita gawo lotsika kwambiri popeza thupi lanu limakhala pansi. (Yogwirizana: Abs Workout ya Flat Mimba ndi Strong Core)

3. Chitani Pelvic Floor Yanu

Kuti muwone bwino abs yanu, limbitsani minofu yanu ya m'chiuno. "Minofu imeneyi imathandiza kuti thupi lanu likhale lozama kwambiri pochita masewera olimbitsa thupi," anatero Olson. Limbikitsani mwamphamvu mwa kukokera pamimba mwako pang'onopang'ono. Ikani dzanja limodzi pamimba panu; ngati mukumva kuti mimba yanu ikutuluka pamene mukukhala, mukukankhira pakhosi m'malo mokoka minofu ndi kulowa, kubera kutuluka kwanu kwathunthu. Khalani ndi minofu yolumikizana mukamagwira ntchito. Minofu yolimba ya m'chiuno ikuthandizaninso kuzindikira mphamvu zanu pambuyo pathupi.

4. Gwirani Matupi Anu, Osati Khosi Lanu

Yerekezerani kuti muli ndi lalanje lokhazikika pansi pa chibwano kuti mutulutse mkwiyo mukamayenda m'mimba mwamphamvu ngati njinga. Kapena kanikizani zala zanu m'munsi mwa khosi lanu ndikudzipatsa kansalu kakhosi kokongola mukadzipukuta. Njira ina: Kuletsa minofu ya m'khosi kuti isagwedezeke, ikani lilime lanu mwamphamvu padenga la pakamwa panu pamene mukugwedezeka. (Zokhudzana: Awa Ndiwo Ultimate Ab Workout Moves, Malinga ndi Ophunzitsa)

5. Tsegulani Mimba Yolimba Mothandizidwa ndi Cardio

Zochita zonse padziko lapansi sizitanthauza kanthu ngati pali mafuta osanjikiza omwe ali pansi pake. Ngati mukufunadi kuwona abs yanu, yesani mphindi 45 za cardio kuti muwotche zopatsa mphamvu, katatu kapena kasanu pa sabata. "Muyenera kutentha mafuta a thupi pochita masewera olimbitsa thupi nthawi zonse kuti muwone abs amphamvu," akutero Olson.

6. Pangani ABO Kusintha kwanu kulimbitsa thupi

Mukakhala ndi nthawi yochita zolimbitsa thupi komanso kuchita masewera olimbitsa thupi nthawi imodzi, yesani sangweji mphindi 10 za ntchito pakati. Khalani pansi pa cardio, gundani mphasa kuti mutambasule, sinthani ma curls ndi matabwa (mwina njira yosunthika kwambiri pamayendedwe onse olimba am'mimba). Imeneyi ndi njira yabwino yosinthira chidwi kuchokera ku cardio kupita kumaphunziro olimba; zimakuthandizani kuti mukhale zero pa abs yanu ndi mphamvu zapakati pamene mukukweza.

7. Dziwani Nthawi Yoti Muzipuma

Mutha kukuuzani kuti mwagwira ntchito bwino abs anu akumva kuwawa tsiku lotsatira. Monga minofu ina, ma abs amayankha bwino akaphunzitsidwa mwamphamvu masiku awiri aliwonse. Agwiritseni ntchito molimbika, nthawi zambiri, ndipo muwona kupita patsogolo kochepa, akutero Holland. (Onani momwe mungagwiritsire ntchito masiku opuma opuma kuti mupindule ndi masewera olimbitsa thupi.)

Zochita Zolimba za Mimba Zomwe Mungachite Ponseponse

Chitani zolimbitsa thupi zilizonse (musaiwale kuyika gawo lanu lonse!) Kwa masekondi 30, kupumula masekondi 30 pakati paulendo. Mutha kuwonjezera masewera olimbitsa thupi olimba awa ku pulogalamu yanu yamasewera olimbitsa thupi kapena kuchita izi mosiyana ngati chizoloŵezi chanu chachikulu.

1. Press ndi Kukaniza

• Gona mutawerama ndi mawondo opindika ndi mapazi pansi pansi.
• Gwirani pakati ndi kukoka mawondo molunjika ku navel, ndikupanga ngodya ya digirii 90 ndi mawondo kuti mawondo azifanana ndi pansi. Ikani kanjedza pang'ono pamwamba pamondo pa ntchafu.
• Sindikizani mitengo ya kanjedza mu ntchafu, nthawi yomweyo kukana kukakamizidwa ndi mawondo. Sungani mofanana ndi kupanikizika kuchokera ku kanjedza ndi ntchafu kuti musunge maondo a 90-degree angle.

Gwiritsani masekondi 30.

2. Helikopita

• Gona m'maso mutawerama ndi mawondo wokhotakhota ndi mapazi pansi, manja atambasulidwa mbali, kanjedza pansi.
• Lankhulani pachimake, pumirani kwambiri, ndikugwada pachifuwa.
• Exhale, kukanikiza pansi mmbuyo pansi pamene mukutambasula mapazi ku denga. (Thupi lakumtunda ndi thupi lotsika limapanga mawonekedwe a 90-degree ndi mapazi atapanikizika palimodzi.)
• Pitirizani kugwirizanitsa pakati, tembenuzirani zala pansi, ndikuyamba kuzungulira miyendo molunjika, kukulitsa miyendo ndi chiuno chokhazikika pansi. Pitirizani kwa masekondi 30.
• Kenako yambani kuzungulira miyendo motsatana ndi wotchi, ndikusunga miyendo motalikirapo ndipo chiuno chili chokhazikika pansi.

Pitirizani kwa masekondi 30.

Wonjezerani: Tambasulani zikhatho mpaka moyang'anizana ndi denga kuti muchepetse kukhazikika pakuwonjezera zochitika zazikulu.

3. Manja a Nthawi

• Gona moyang'anizana ndi mawondo opindika ndi mapazi pansi, mikono yotambasulidwa m'mbali, manja pansi.
• Chitani pachimake, gwadani pachifuwa, ndikudina kumapazi. Mapazi ayenera kukhala pamodzi ndi zala zopingasa.
• Lembani ndi kutsitsa mwendo wakumanja kupita kumanja momwe mungathere, khalani ndi mwendo wakumanzere.
• Potsika kwambiri, tulutsani ndikugwiritsa ntchito pachimake kuti musunthire mwendo wamanja poyambira.

Bwerezani kwa masekondi 30. Sinthani mbali; bwerezani.

4. Kuzungulira Koloko

• Gona moyang'anizana ndi mawondo opindika ndi mapazi pansi, mikono yotambasulidwa m'mbali, manja pansi.
• Gwirani pakati ndikujambula bondo lakumanja molunjika ku navel. Tulutsani bondo lakumanja (kutsegula mkati mwa ntchafu) ndikutambasula mwendo wakumanja mpaka utafika pangodya ya 45-degree. (Phazi lakumanzere liyenera kukhala pansi nthawi yonseyi.)
• Bwezerani njira yoyambira poyambira.

Bwerezani kwa masekondi 30. Sinthani mbali; bwerezani.

Pangani zolimba m'mimba zolimbitsa izi: Ikani bondo lina loyang'anizana ndi mwendo wopingasa ndi phazi pansi. 

5. Ofuula

• Lowani mbali yakumanzere ndi kapitawo woyikidwa pansi ndi chiuno atakweza pansi. Gwirani ndi kuyendetsa bondo lakumanja kupita ku mchombo ndi chala chala chanu chopindika.
• Bondo likafika pamchombo, tambasulani mwendo wakumanja kutsogolo kwa thupi pamakona a digirii 45.
• Yendetsani mwachangu mwendo kubwerera pamalo oyambira.

Pitirizani kubwereza kwa masekondi 30. Sinthani mbali; bwerezani.

6. Tsatirani Triangle

• Khalani pamalo okankhira-mmwamba manja motsatana ndi mapewa ndi mapazi motalikirana m'chiuno.
• Gwirani pakati ndikufikira dzanja lamanzere kunja kwa madigiri 45 momwe mungathere. Chitani chimodzimodzi ndi dzanja lamanja, kubweretsa manja mbali ndi mbali.
• Gwirani dzanja lamanja momwe mungathere kutsogolo kwa mutu. Tsatirani ndi dzanja lamanzere.
• Fikirani kumbuyo ndi dzanja lamanja pamakona a digirii 45, kutsatira ndi dzanja lamanzere. (Dzanja lanu lidzakhala ngati kuti mwangotsatira makona atatu.) Bwezerani njira mu sitepe iliyonse.

Pitirizani, kusintha njira kwa masekondi 30.

Onaninso za