N 'chifukwa Chiyani Anthu Ena Ali Ndi Phukusi Zinayi?

Zamkati

• Kodi pali kusiyana kotani pakati pa mitundu ya ab?
• Rectus abdominis
• Zoyenda m'mimba
• Zolemba zamkati ndi zakunja
• Kodi ndizotheka kukhala ndi paketi ya 10?
• Kodi chibadwa chimagwira ntchito yanji?
• Kodi pali kusiyana pakati pa abs ya abambo ndi amai?
• Zolimbitsa thupi zolimbitsa abs
• Mapulani
• Mayendedwe:
• Chikho chakufa
• Mayendedwe:
• B-mwendo wopindika
• Mayendedwe:
• 3 Kusunthira Kokulimbikitsa Kulimbitsa Abs
• Malangizo a moyo wa abes
• Zochita za Cardio
• Kukaniza maphunziro
• Maphunziro apamwamba kwambiri (HIIT)
• Idyani mapuloteni ambiri
• Mfundo yofunika

Kutanthauzira, kutuluka kwa toni - komwe kumatchedwa siketi zisanu ndi chimodzi - ndi cholinga chofunidwa kawirikawiri pamalo ochitira masewera olimbitsa thupi. Koma sikuti onse omwe ali ndi matani amawoneka ofanana. Anthu ena amasewera paketi zinayi, pomwe ena akhoza kukhala ndi paketi eyiti.

Tiyeni tiwone kusiyana pakati pa mitundu ya ab komanso zakudya, masewera olimbitsa thupi, komanso malangizo amomwe angakuthandizireni kukwaniritsa zolimba kwambiri zomwe chibadwa chanu chingalole.

Kodi pali kusiyana kotani pakati pa mitundu ya ab?

Kusiyanitsa pakati pa mitundu ya ab kumakhala momwe minofu yanu yam'mimba imakhalira.

Mimba yanu ili ndi magulu anayi a minofu. Kuti mutulutsidwe toni, muyenera kuchita zolimbitsa thupi zomwe zimalimbitsa magulu onse anayi aminyewa. Magulu amtunduwu ndi awa:

Rectus abdominis

Mukangotumizidwa, rectus abdominis imakhala yanu paketi zinayi, zisanu ndi chimodzi, kapena zisanu ndi zitatu. Amakhala ndi magulu awiri olumikizana omwe amayenda moyandikana, mbali zonse zam'mimba.

The linea alba ndi gulu lolimba lomwe limalekanitsa rectus abdominis. Amapanga mzere womwe umatsika pakati pamimba.

Rectus abdominis imathandizanso:

• onetsetsani kupuma
• khalani olimba
• kuteteza ziwalo zanu zamkati

Zoyenda m'mimba

Mimba yopingasa ili mkatikati mwa mimba. Amachokera kutsogolo kwa mimba yanu mpaka m'mbali mwa thupi lanu. Zimathandizira kupereka kukhazikika ndi mphamvu pachimake chonse, kumbuyo, ndi m'chiuno.

Ngati m'mimba mwanu mukugwiritsidwa ntchito, rectus abdominis sidzadziwika.

Zolemba zamkati ndi zakunja

Zolemba zamkati ndi zakunja zimathandizira kuwongolera kupindika ndi kusunthika kwa thupi lanu. Pamodzi ndi m'mimba mozungulira, amakupatsani lamba wolimba kumbuyo kwanu ndi m'chiuno.

Ma oblique akunja ndi gulu lalikulu laminyewa lomwe lili mbali ya rectus abdominis. Malo obisika amkati amakhala pansi, mkati mwamalumikizidwe anu amchiuno. Kugwiritsa ntchito ma oblique anu kumawonjezera tanthauzo ndi kamvekedwe ku abs yanu.

Kodi ndizotheka kukhala ndi paketi ya 10?

Kukhala wokhoza kukwaniritsa paketi ya 10 ndikotheka kwa anthu ena.

Muyenera kubadwa ndi rectus abdominis yomwe ili ndi magulu asanu azolumikizana oyenda mozungulira. Muyeneranso kuti muzichita masewerawa nthawi zonse ndikutsata zakudya zabwino.

Zachidziwikire, zomwe mumadya komanso momwe mumachita masewera olimbitsa thupi zimathandizanso kwambiri momwe abis anu amaonekera.

Kodi chibadwa chimagwira ntchito yanji?

Minofu ya rectus abdominis imakhala ndimitundu yolumikizira (fascia) yomwe imadutsa mozungulira. Maguluwa amapangitsa kuti pakhale ma phukusi angapo atakhazikika pamwamba pawo mbali zonse zam'mimba mwanu.

Mumabadwa muli ndi magulu angapo amtundu wolumikizana. Simungathe kupanga zowonjezera. Chibadwa chanu chimazindikiranso kufanana kwake, kutalika, ndi kukula kwake.

Munthu yemwe ali ndi paketi eyiti ali ndi magulu anayi. Munthu wokhala ndi paketi sikisi ali ndi magulu atatu. Munthu wokhala ndi phukusi zinayi ali ndi magulu awiri.

Matenda ambiri a rectus abdominis amakhala ndi mphambano. Izi zikutanthauza kuti ngati anthu ambiri amagwira ntchito, atha kupeza maphukusi asanu ndi limodzi.

Koma chifukwa choti muli ndi zochulukirapo sizitanthauza kuti ndinu olimba kapena ofooka. Ndi majini anu okha.

Ena mwa anthu othinana kwambiri mozungulira sangathe kukwaniritsa ma phukusi asanu ndi limodzi kapena asanu ndi atatu. M'modzi mwa anthuwa ndi Arnold Schwarzenegger, yemwe, ngakhale m'masiku ake omanga thupi, adasewera paketi zinayi.

Zachidziwikire, zomwe mumadya komanso momwe mumachita masewera olimbitsa thupi zimathandizanso kwambiri momwe abis anu amaonekera.

Kodi pali kusiyana pakati pa abs ya abambo ndi amai?

Amuna ndi akazi onse amakhala ndi kukonzeratu kwamatundu omwe angakwaniritse. Komabe, azimayi amafuna mafuta ochulukirapo kuposa amuna. Mafuta ofunikira amthupi amafunikira:

• kupanga estrogen
• mulingo woyenera mphamvu
• kubereka kwabwino

Chifukwa cha izi, zitha kukhala zovuta kuti azimayi ataya mafuta am'mimba okwanira kutanthauzira kutuluka kwawo ndikukhala athanzi. Kukhala ndi mafuta ochepa mthupi lanu kumatha kubweretsa zovuta zosiyanasiyana mwa akazi, monga:

• nkhani za kusamba
• kutopa
• chitetezo chofooka

Amuna ali ndi pafupifupi 61 peresenti ya minofu kuposa akazi chifukwa cha kuchuluka kwawo kwa testosterone. Amuna amafunanso mafuta ochepa kuti akhale ndi thanzi labwino. Chifukwa chake, amatha kutaya mafuta ochepa mokwanira kuti awonetse minofu yawo yam'mimba pansi pake.

Zolimbitsa thupi zolimbitsa abs

Ngakhale ma genetics anu amathandizira kudziwa momwe abs yanu imawonekera, mutha kukhalabe ndi maziko olimba. Phata lamphamvu limateteza msana ndi msana, kupewa kuvulala.

Zochita izi zitha kuthandiza kulimbitsa thupi lanu ndikumanga minofu. Ngati mukufuna kukhala ndi abs yooneka, muyenera nthawi yocheza nawo tsiku lililonse ndikutsata chakudya chamagulu.

Mapulani

Kuchita masewera olimbitsa thupi kotereku kumagwira ntchito yanu yonse, komanso ma glute ndi ma hamstrings anu. Zimathandizanso kukhala bwino komanso kukhazikika.

Mayendedwe:

1. Lowani pamalo a pushup, mukuyendetsa patsogolo. Zilonda zanu ziyenera kukhala mozungulira m'chiuno mosiyana.
2. Gwiritsani ntchito maziko anu. Musalole kuti msana wanu ugwere pansi. Muyenera kuyamba kumva kuti abambo anu akugwedezeka.
3. Tulutsani. Sungani malowa kwa masekondi 30 mpaka mphindi, mpaka mphindi ziwiri.
4. Musaiwale kupuma!
5. Bwerezani nthawi 10.

Muthanso kuyesa kusintha molimbika, monga matabwa ammbali ndi mawondo.

Chikho chakufa

Kachirombo kakufa kamagwiritsa ntchito ma oblique, rectus abdominis, ndi minofu yanu yotuluka m'mimba. Zimathandizanso kukhazikika kwamkati ndikuthandizira kukonza kupendekera kwamkati kwapakhosi.

Mayendedwe:

1. Bodza nkhope pamphasa.
2. Fikitsani manja anu molunjika pamwamba pamapewa anu ndikutambasula zala, ndikukhazikitsa zigongono zanu.
3. Jambulani mawondo anu molunjika m'chiuno mwanu patebulo ndikumayang'ana kwanu pansi.
4. Sungani kakang'ono kanu kumbuyo kwanu pansi.
5. Lembani, kutsitsa dzanja lanu lamanja pansi pamutu panu ndikuwongolera mwendo wanu wamanzere ndikuutsitsa pansi.
6. Tulutsani, pang'onopang'ono musinthe mbali, ndikubwereza.
7. Gwiritsani ntchito ma reps 15 mbali zonse.

Ngati msana wanu wakumunsi sukukhudza pansi, pindani chopukutira chaching'ono ndikuyiyika m'mbuyo mwanu kuti mukhale okhazikika panthawi yochita masewera olimbitsa thupi. Imeneyi si njira yosavuta kapena yosinthidwa, ndipo sichepetsa mphamvu zolimbitsa thupi. Idzateteza msana wanu kuvulala.

Mukuyang'ana zovuta? Onani zakufa zakufa izi.

B-mwendo wopindika

Zochita izi zimayang'ana mwachindunji komanso mwamphamvu pamatumbo a rectus abdominis. Ndibwino kuti mukhale olimba komanso okhazikika mthupi lonse. Zimathandizanso ngati zachitika mwachangu kapena pang'onopang'ono.

Mayendedwe:

1. Bodza nkhope pamphasa. Sungani miyendo yanu molunjika.
2. Ikani manja anu kuti akhale olunjika pamphasa pambali panu.
3. Tulutsani. Mukamalowetsa mpweya, kwezani mapewa anu pansi ndikukhazikika mukukweza miyendo yanu pakati.
4. Musagwiritse ntchito changu kuti mudzipulumutse. Lolani abambo anu akweze torso yanu momwe mungathere. Pamene abs yanu ikukula, kuthekera kwanu kukwera mmwamba kudzawonjezeka.
5. Sungani pazomwe mumachita pamasekondi angapo. Musaiwale kupuma.
6. Pepani thupi lanu lakumtunda ndi lotsika nthawi imodzi, kenako mubwereza.
7. Gwiritsani ntchito mpaka 25 kapena kupitilira apo.

3 Kusunthira Kokulimbikitsa Kulimbitsa Abs

Malangizo a moyo wa abes

Kwa anthu ambiri, kujambulidwa kumatenga nthawi ndikudzipereka. Malangizo awa atha kukuthandizani kuti muyambe.

Zochita za Cardio

Zochita za Cardio zalumikizidwa ndi kuchepa kwa mafuta m'mimba. Mafuta ochepa am'mimba angakuthandizeni kuti abs yanu iwoneke. Zitsanzo za Cardio zikuphatikizapo:

• kuthamanga
• chingwe cholumpha
• kusambira
• kupalasa njinga

Yesetsani kupanga cardio m'moyo wanu watsiku ndi tsiku. Yendani kapena mukwere njinga m'malo moyendetsa. Yendani kapena musambire musanafike kapena pambuyo pa ntchito. Chidani kuthamanga? Nazi njira zina zisanu ndi zinayi zoyeserera za mtima.

Ganizirani zosachepera mphindi 20 mpaka 40 za cardio osachepera kanayi pa sabata.

Kukaniza maphunziro

Zochita zomwe zimafunikira kuti musunthire thupi lanu motsutsana ndi kukana zimathandizira kulimbitsa mphamvu ya minofu, kamvekedwe, ndi chipiriro.

Makina olimbitsa thupi ndi zowonjezera, monga zolemera ndi magulu amthupi, zonse zimapereka kukana. Momwemonso machitidwe ambiri amadzi.

Maphunziro apamwamba kwambiri (HIIT)

HIIT imatanthawuza kuphulika kwakanthawi kochepa, mphindi imodzi kapena ziwiri za mtima wolimba kwambiri kutsatiridwa ndi nthawi yopuma yofanana. Kuti mukhale wogwira mtima, kutulutsa kulikonse kwa cardio kuyenera kuchitidwa pamwambamwamba.

Chifukwa thupi lanu limagwira ntchito kwambiri, magawo a HIIT amawotcha ma calorie ambiri nthawi yopuma komanso kwa maola angapo pambuyo pake.

Idyani mapuloteni ambiri

Zakudya zamapuloteni apamwamba zidzakuthandizani kumanga ndi kukonza minofu. Zithandizanso kuti muzimva kukhala otalikirapo. Sankhani zopangira mapuloteni, monga:

• nsomba
• tofu
• nyemba
• nkhuku

Mfundo yofunika

Kutha kwanu kukwaniritsa phukusi lodziwika bwino la abs - kaya ndi zinayi, zisanu ndi chimodzi, kapena zisanu ndi zitatu paketi - makamaka zimadalira ma genetics.

Komabe, kusankha moyo wathanzi, monga kutaya mafuta am'mimba ndikuchita masewera olimbitsa thupi, kumatha kupatsa aliyense mimba yokwanira komanso yolimbitsa thupi. Phata lamphamvu limathandizanso pakukhala ndi mphamvu zonse.