Zabwino zonse zikuyenda

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Squat, lunge, crunch. Squat, lunge, crunch. Mukufuna thupi latsopano? Mwina mukufuna kulimbitsa thupi kwatsopano! Ngati mwakhala mukuchita zolimbitsa thupi zomwezo zoyeserera ndizoona kwa miyezi itatu (kapena, choyipa, zaka zitatu!) motsatizana popanda kusintha kulikonse muzochita zanu, titha kukutsimikizirani kuti abs, matako ndi ntchafu zanu sizinasinthe. Sasintha kwambiri mwina. Ndipo mwina ndinu otopetsa pamene onse akutuluka, nawonso.

Yankho lake? Kusintha kwatsopano pamiyeso yabwino kwambiri yosema thupi. Ophunzitsa atatu apamwamba amapereka masewera olimbitsa thupi asanu ndi limodzi omwe angakuthandizeni kuti musatuluke muubweya wanu ndikuphunzitsani kutuluka kwanu, matako ndi ntchafu kutulo tawo.

Munthu wamba amasiya kupita patsogolo pakatha milungu inayi kapena isanu ndi umodzi yochita masewera olimbitsa thupi omwewo. Ndipo palibe kupita patsogolo kumatanthauza kuti palibe kusintha kwa thupi kapena thupi. Onjezani izi ku pulogalamu yanu kawiri kapena katatu pa sabata kuti muthe kutsutsa minofu yanu ndikuletsa kupsinjika komwe kumapangitsa anthu kudumpha masewera olimbitsa thupi, akutero Brian Newman, MS, CSCS, wotsogolera maphunziro a National Strength and Conditioning Association (NSCA) . Muwona -- ndikumva -- zotsatira pakangotha ​​milungu ingapo.

Pambuyo pake

Pokhudzana ndi kulimbitsa thupi lanu, a Debbee Sharpe-Shaw, mphunzitsi ku Crescent Spa ku Dallas yemwe amapezeka pa "Fit in 15" ya Health Network, amaganiza kuti kudzipatula (kukweza) ndi gulu (squat-leg-one-leg) ndizofunikira. "Zochita zodzipatula zimagwira ntchito kwambiri minofu," akutero Sharpe-Shaw. "Makina osunthira amagwiritsa ntchito glutes komanso miyendo yanu ndi abs kuti thupi lanu likhale lolimba." Aphatikize pamodzi ndipo mwagwiritsa ntchito minofu yanu kwathunthu momwe mungathere.

Pamatako oyambira chitani Squat Yamiyendo Imodzi ndi Glute Lift Yamiyendo Imodzi (onani "Zolimbitsa thupi zonse zolondola").

Kufikira ntchafu zowopsa

Nthawi zambiri amapezeka akupalasa njinga ku Central Park kapena akudula malo otsetsereka ku Colorado, Carey Bond, yemwe ali ndi Health Network's "Targeted Sports," amakhulupirira kuti makoswe olemera amatha kuphunzira chinthu chimodzi kapena ziwiri kuchokera ku jocks, ngakhale ikafika pokonzanso miyendo yanu. "Mukamachita masewera othamanga, mutha kuyamba ndikulimba mwamphamvu ngati lunge, kenako kupita kumapazi oyenda, kulumpha kwamphongo ndi kulumpha pambuyo pake," akutero. Zochita zomwe zawonetsedwa pano ndizopita patsogolo ndipo zidzakuthandizani kwambiri ngati mwangodalira mapapu kapena makina kuti mugwiritse ntchafu zanu.

Kwa ntchafu zowopsa pangani Side Lateral Leap ndi Russian-Lunge-Lege-Lunge.

Abs-olutely fabulous

Kodi muyenera kuchita masewera olimbitsa thupi tsiku lililonse? Malinga ndi a John Boyd, omwe amaphunzitsa "Just Abs" ku The Sports Center ku Chelsea Piers ku New York City, yankho ndi ayi: Minofu yam'mimba imayenera kupumula, monganso minofu ina. Zochita zapakati pa mphindi zisanu mpaka khumi zomwe zachitika mpaka kutopa kawiri kapena katatu pa sabata ziyenera kukhala ndi vuto lanu, akutero a Boyd.

"Zochita zomwe zawonetsedwa pano zimatenga gawo limodzi kapena ziwiri kupitilira," akutero Boyd. "Amafuna kusamala kwambiri, chifukwa chake ndizovuta kungosunga thupi lanu m'malo awa, ngakhale musanayambe kusuntha - kenako vutolo limayambiradi."

Kwa ma abs abwino kwambiri chitani The Hookand Full Plank to Dive.

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