9 Ab Olimbitsa Thupi Lathyathyathya

Zamkati

• Kutulutsa tummy kumayenda
• Ma Pilates
• Mapulani amatha
• Lowani mu mphete
• Mabungwe okhazikika ndi mipira
• Yendani
• Ziphuphu za njinga
• Mpando wa Captain
• Torso kupindika
• Maunitsi
• Thanzi lonse lathupi

Kutulutsa tummy kumayenda

Tikukhala munyengo momwe mwakhama kwambiri, minofu yamimba yamatumba isanu ndi umodzi ndiye cholinga cha okonda masewera olimbitsa thupi ambiri. Tonsefe timafuna mawonekedwe otsuka, koma ndimachitidwe ati omwe amagwiradi ntchito? Pali mitunduyi iwiri yolumikizira: minofu ya rectus abdominis (yomwe mumachita nawo nthawi zonse, yomwe imachokera ku sternum yanu mpaka m'chiuno mwanu) ndi m'mimba yopingasa (minofu yozama kwambiri yomwe imazungulira msana ndikuthandizani kukhazikika ).

Ndikofunika kukumbukira kuti simungathe kuwona-kuchepetsa mimba yanu. Muyenera kutaya mafuta osanjikiza kuti musawonongeke. Kulimbitsa thupi kwa Cardio komanso zakudya zabwino ndizofunikira kuti muchite bwino.

Yesani machitidwe asanu ndi anayi awa ngati gawo la thanzi lanu.

Ma Pilates

Ma pilate amayang'ana minofu yanu yayikulu, ndikugwira m'mimba mwanu mobwerezabwereza. Mwachitsanzo, "100" ndi crunch yosinthidwa yomwe mumagwira 100. Palinso makina, monga wokonzanso, omwe amalimbitsa ndikutambasula minofu yanu yakuya m'mimba.

Mwina zida zonse zowoneka zosangalatsa zimakuopetsani. Mwamwayi ma gym ambiri tsopano amapereka ma Pilates mat mat. Ma pilates samakhudzidwa kwenikweni, chifukwa chake ndi chisankho chabwino ngati mukufuna zolimbitsa thupi zolimbitsa thupi zomwe ndizopha zolimbitsa thupi.

Mapulani amatha

Zojambula zimathandiza kwambiri kukulitsa mimba yanu, kaya mumachita masewera olimbitsa thupi mukalasi ya yoga kapena ngati gawo lanu lochita masewera olimbitsa thupi. Mapangidwe apamwamba a matabwa amaphatikizapo kugona pansi pamimba panu, kenako ndikukweza thupi lanu lonse pamapazi anu ndikutsogolo kapena manja anu ngati "thabwa". Kenako mumakhala ndi malowedwe momwe mungathere. Mutha kuzisintha pochita thabwa lam'mbali (ikani kulemera kwanu konse kumanja kapena dzanja ndi mbali zamapazi), kapena mwakweza m'miyendo kumbuyo mukakhala pachikhalidwe.

Lowani mu mphete

Kuphulika ndi kumenyedwa komwe mumachita mukamenya nkhonya kumagwiritsa ntchito minofu yonse ya ab. Mabokosi ndi njira yabwino yolimbanira. Makina anu apakati amasintha mukamaganizira zokonza fomu yanu molondola. Zolimbitsa thupi zambiri zimapereka masewera olimbitsa thupi a nkhonya, ndipo mphete yankhonya kwanuko imatha kukhala ndi makochi achinsinsi ophunzitsira m'modzi m'modzi.

Mabungwe okhazikika ndi mipira

Mipira ndi matabwa onse amapereka njira yopititsira patsogolo minofu yonse ya ab, pomwe akuchita masewera olimbitsa thupi monga pushups ndi squats. Mawonekedwe oyenera ndiwofunikira mukamagwiritsa ntchito mipira yolimbitsa thupi ndi matabwa oyenera. Ma gym ambiri amapereka makalasi, chifukwa chake gwiritsani ntchito mwayi waluso ngati mungathe.

Yendani

Muyenera kuwonjezera mafuta oyatsa mafuta m'zochita zanu kuti abiske anu adziwonetse. Sankhani zochitika zomwe zimakusangalatsani, monga kuthamanga, kuyenda, kusambira, kapena kupota. Ganizirani kwa mphindi 150 pa sabata zolimbitsa thupi zolimbitsa thupi kapena mphindi 75 zolimbitsa thupi zolimbitsa thupi, pa.

Ziphuphu za njinga

Kuyenda kwa njinga kumagwiritsa ntchito minofu yonse ya ab. Ntchitoyi ikhoza kuthandizira kupanga pakatikati pamiyala itapangidwa ndi mawonekedwe oyenera. Samalani kuti musasokoneze khosi lanu pochita izi.

Gona pamphasa ndikuyika manja kumbuyo kwa mutu wanu, ndikuthandizira mutu wanu ndi zala zanu popanda kukoka. Bweretsani bondo lanu pachifuwa, kwinaku mukusinthasintha thupi lanu kuti likomane ndi bondo lanu ndi chigongono cha mkono wanu (onani chithunzi). Mwendo wina uyenera kutuluka. Pitani kumbali inayo, "kupalasa njinga" miyendo. Chitani chimodzi kapena zitatu kuchokera kubwereza 12 mpaka 16 iliyonse.

Mpando wa Captain

Kukula kwachikhalidwe tsopano kumawerengedwa kuti ndi machitidwe osagwira ntchito komanso zomwe zingayambitse kupweteka kwakumbuyo. Komabe, kusuntha kwamphamvu komwe kumachitika mu "mpando wa kaputeni" (mpando wokwera kwambiri) kumawonekerabe ngati njira yothandiza kwambiri yolankhulira pakatikati.

Kuchita masewera olimbitsa thupi ndikuyesaku kumaphatikizapo kupachikidwa pampando wokwera ndikukweza miyendo patsogolo panu, kupindika m'chiuno. Nthawi zonse onetsetsani kuti mukugwiritsa ntchito mawonekedwe oyenera. Chepetsani mapewa anu ndikuchulukitsa khosi lanu poyambira.

Torso kupindika

Zochita izi zachitika kale. Imani ndi mapazi anu mtunda utali patali ndi manja anu m'chiuno mwanu. Sakanizani thupi lanu lakumanja kumanja, kenako mubwerere pakatikati. Bwerezani kumanzere, kenako mubwerere pakatikati. Gwiritsani ntchito magawo atatu a kubwereza 15.

Njira imodzi yowonjezerapo zochitikazi ndikutenga zolemera zazing'ono zazing'ono ndikuyika manja anu kumbali kwinaku mukupotoza.

Maunitsi

Simungaganize za mapapu monga kutsata abs yanu, koma machitidwewa ndi othandiza kwambiri pathupi lanu lonse, makamaka minofu yanu "yapakati". Imani ndi mapazi anu kutambasula m'chiuno, kenako pita patsogolo. Onetsetsani kuti bondo lanu lakumbuyo lili pafupi mainchesi atatu pansi. Mutha kuwonjezera zonunkhira zazing'ono mwamphamvu pang'ono.

Thanzi lonse lathupi

Kumbukirani kuti sizomwe zimangophunzitsira malo zikafika ku abs yanu. Sungani ma calorie anu ndikugwiritsanso ntchito kulimbitsa thupi nthawi zonse. Sungani thupi lanu lonse m'malingaliro mukamagwira ntchito yoyenda pakati.