The Ultimate Beginner Ab Workout Kuti Amange Kore Yamphamvu

Zamkati

• Woyambitsa Ab Workout Moves
• Gulugufe Crunch
• Mbali ndi Mbali
• Kutsogolo
• Wapakati Ab Workout Amayenda
• Zala mpaka Zala
• Lumo
• Reverse Crunch ndi Resistance Band
• Advanced Ab Workout Moves
• Maondo
• Mwendo Umasintha
• Kwezani Mwendo Wa Mpira
• Onaninso za

Chikhazikitso cholimba chimakhala ngati maziko okuthandizani kuthana ndi kulimbitsa thupi kwina kulikonse, osanenapo za kupewa kupweteka kwakumbuyo. Yambani ndi masewera olimbitsa thupi oyambira awa, kenako yesetsani kutsutsa abs yanu m'njira zatsopano komanso zamphamvu.

Momwe imagwirira ntchito: Katatu kapena kasanu pa sabata, onjezani mayendedwe oyambira ab ab, opangidwa ndi Tom Seabourne, Ph.D., wophunzitsa komanso katswiri wa karate, pazochita zanu zolimbitsa thupi. (Mukufuna kudzoza? Izi ndi momwe sabata yolimbitsa thupi yolimbitsa thupi imawonekera.) Woyamba ab kulimbitsa thupi akayamba kumva kukhala kosavuta, kupita patsogolo mpaka pakati, kenako kupita patsogolo.

Zomwe mukufuna: Mati a yoga, mipando iwiri yolimba, gulu lolimba, ndi mpira wokhazikika.

Woyambitsa Ab Workout Moves

Gulugufe Crunch

Zolinga za rectus abdominis

A. Gona chagada ndi mapazi anu pamodzi pafupi ndi thupi lanu momwe mungathere, ndi mawondo opindika kumbali.

B. Ikani manja kumbuyo kwa mutu wanu, zigongono motsatira makutu.

C. Pewani pansi pansi ndikulumikiza minofu yam'mimba, tulutsani mpweya wanu ndikuwundikiza pachifuwa panu kuchokera mainchesi kupita kumiyendo yanu.

D. M'munsi kuyamba.

Chitani 10 reps.

Mbali ndi Mbali

Zolinga obliques

A. Gona chagada, mawondo atapinda ndi mapazi pansi, mikono yanu ili mbali.

B. Exhale ndikugwirizanitsa pakati panu pamene mukugwedeza dzanja lanu lamanja kuphazi lanu lakumanja. (Mutu wanu ndi khosi lanu ziyenera kukhala zogwirizana ndipo msana wanu ukhale pansi.)

C. Bwererani kuti muyambe, kenako sinthani mbali ndikubwereza kusuntha koyambira koyamba.

Chitani 15 kubwereza.

Kutsogolo

Amalowera m'mimba mozungulira

A. Yambani pamanja ndi mawondo anu.

B. Kusunga msana wanu ndi minofu yanu kuti mugwirizane, gwerani kutsogolo kwanu kwinaku mukutambasula miyendo kumbuyo kwanu kuti mupumule mipira ya mapazi anu. (Onetsetsani kuti msana wanu ukhale wowongoka, chiuno, ndi khosi chitakasuka-onani zambiri pafomu yangwiro apa.)

C. Gwiritsani masekondi atatu, kenako mubwerere kuti muyambe.

Chitani 10 reps.

Wapakati Ab Workout Amayenda

Zala mpaka Zala

Zolinga za rectus abdominis

A. Gona kumbuyo kwanu miyendo yanu yowongoka ndikutambasukira kudenga, mikono yanu ili mbali yanu.

B. Kusunga msana wanu pansi, tulutsani mpweya ndikugwirizanitsa abs yanu pamene mukukwera kuchokera m'chiuno mwanu ndikutambasula manja anu ku zala zanu.

Chitani 2 magulu 15 obwereza.

Lumo

Zolinga zovomerezeka

A. Gona chagada ndi zala zakupuma kumbuyo kwa mutu wako.

B. Kumangirira m'mimba mwanu, kwezani bondo lanu lakumanzere ndikuligwira ku chigongono chakumanja.

C. Bwererani kuti muyambe, kenaka kwezani bondo lanu lakumanja ndikuligwira ku chigongono chakumanzere.

D. Kusinthana kwa 15 reps mukuyenda kosalala, kosalekeza, kusunga abs otanganidwa ndi manja omasuka kuti musakoke pakhosi panu. (Zogwirizana: Buku Lathunthu la Abs Muscle Anatomy)

Chitani 2 magulu 15 obwereza. 

Reverse Crunch ndi Resistance Band

Amalowera m'mimba mozungulira

A. Gona chagwada ndi mawondo anu atawerama, mikono yanu ili mbali yanu, mutagwira mbali imodzi ya gulu lolimbana m'manja, ndi gululo litakulungidwa pamwamba pazitsulo.

B. Kwezani mawondo anu kuchifuwa chanu mpaka chiuno chanu chichoke pansi.

C. Gwiritsani masekondi atatu; m'munsi kuyamba.

Chitani magawo awiri a kubwereza 10.

Advanced Ab Workout Moves

Maondo

Amalimbitsa rectus abdominis

A. Dzimangani pakati pa mipando yakumbuyo ya mipando iwiri yolimba, ndikumangirira zigongono pang'ono, mapewa pansi, khosi momasuka, mutu ndi chifuwa zikwezedwe.

B. Kusungabe vuto lanu, tulutsani mpweya kenako pang'onopang'ono mubweretse maondo anu pachifuwa osayendayenda.

Ngati izi ndizovuta kwambiri, lingalirani zosintha poyambira momwemo, kenako pang'onopang'ono mutakweza bondo kumanja, kenako kumanzere kupita pachifuwa. Pitirizani kusinthana ndi kuchuluka kwa reps.

Chitani 3 seti za 15 reps.

Mwendo Umasintha

Zolinga zovomerezeka

A. Gona chagada ndi mikono yakutsogolo, miyendo ndi miyendo ikuloza mmwamba.

B. Pumulani mpweya ndikujambula mchombo ku msana pamene mukutsitsa miyendo yanu kumanzere pafupifupi mainchesi 5 kuchokera pansi.

C. Bwererani kuti muyambe ndikubwereza kumanja.

Chitani 3 seti za 15 reps mbali iliyonse.

Kwezani Mwendo Wa Mpira

Zolinga zopingasa pamimba

A. Gonani pansi pa mpira wolimba ndikugudubuzika patsogolo mpaka manja anu ali pansi ndipo nsonga za mapazi anu ndizomata pa mpira. (Zokhudzana: Zolimbitsa Thupi Zolimbitsa Thupi Mpira Zimasuntha Thupi Lanu Lonse)

B. Kusunga nsana wanu ndi mwendo wakumanja mowongoka, kwezani mwendo wanu pang'onopang'ono mainchesi angapo kupita kudenga.

C. Gwiritsani masekondi atatu, kenako mutsike.

Chitani maulendo 10 mbali iliyonse.

Onaninso za