Kupititsa patsogolo m'mimba

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Ngati mwakhala mukuchita chizoloŵezi chodziletsa kuti mukhale olimba komanso okonzeka kusambira, mwayi ndi wakuti khama lanu lapindula ndipo ndi nthawi yoti mupite patsogolo ndi pulogalamu yapamwamba-chinachake chokuthandizani kuti mukhale ndi pakati. Nkhani yabwino: Kusintha zotsatira zanu sizitanthauza kuti muyenera kuwonjezera nthawi yanu yolimbitsa thupi. M'malo mwake, ndi Rx yokana kukana yochita masewera olimbitsa thupi komanso wophunzitsa wotsimikizira a Scott McLain, mutha kupeza zotsatira zabwino pochita zochepa.

Ndi pulogalamu yake, mumagwiritsa ntchito kukana kwakunja (monga mpira wamankhwala kapena dumbbell) kuti muthe kutulutsa minofu yanu osapitilira 15 reps pa seti iliyonse. "Ma abs ali ngati minofu ina iliyonse mthupi," akufotokoza McLain, manejala wophunzitsa payekha ku Westerville Athletic Club ku Columbus, Ohio. "Kuti mukhale olimba, muyenera kuwagwira ntchito mpaka kutopa. Kuphatikiza kukana ndi njira yachangu, yothandiza yochitira izi."

Zochita zolimbitsa thupi za McLain zidapangidwa kuti zizigwira ntchito minofu yonse inayi yam'mimba komanso zotulutsa msana kuti muzitha kulimbitsa thupi kwathunthu. Taphatikizaponso malangizo kwa oyamba kumene komanso ochita masewera olimbitsa thupi, kotero ndizabwino pamlingo uliwonse wolimbitsa thupi. Ndi nthawi yomwe mumasunga pochita ma reps ochepa, McLain amalimbikitsa kuchita zina zowonjezera kuti musungunuke. Ndipo ngati mungayang'ane zakudya zanu (onani "The Flat Abs Diet"), m'masabata asanu ndi limodzi kapena asanu ndi atatu okha mutha kukhala kuti mukukakamira kuti mukhale olimba, osasunthika, odabwitsa kwambiri.

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