Chifukwa Chake Muyenera Kugwiritsa Ntchito Chingwe Chachingwe Pazochita Zolimbitsa Thupi za Abs

Zamkati

• Paloff Press
• Chingwe Chothandizidwa Ndi Chingwe
• Woodchopper
• Zamgululi Knee Tuck
• Onaninso za

Mukamaganizira za masewera olimbitsa thupi, zikopa ndi matabwa mwina zimabwera m'maganizo. Kusunthaku-ndi kusiyanasiyana kwawo-ndikodabwitsa pakupanga maziko olimba. Koma ngati mukuzichita nokha, simungawone zotsatira zomwe mukuyang'ana malinga ndi mphamvu yayikulu komanso tanthauzo la abs. (Ndipo kumbukirani: ABS samangopangidwira kumalo ochitira masewera olimbitsa thupi.)

"Pali malingaliro olakwika akuti sitifunikira kapena sitiyenera kunenepa pankhani ya masewera olimbitsa thupi," akutero Jessica Glazer, mphunzitsi wodziwika bwino ku New York City. "Ngati tikufuna kuwonjezera mphamvu zathu zonse ndikuwombera ku abs, ndiye inde, tiyenera kugwiritsa ntchito kulemera." Izi ndichifukwa choti minofu yam'mimba imafanana ndi minofu ina iliyonse mthupi kuti polimbitsa minofu ndi mphamvu, amafunika kulemedwa kwambiri ndi / kapena kukana. (Zokhudzana: Chifukwa Chiyani Zimakhala Zovuta Kujambula Paketi Six?)

Zachidziwikire, kuchita masewera olimbitsa thupi pawokha sikungakupangitseni kuzindikira maloto anu. Glazer anati: "Ambiri mwa 'abs' amachokera ku zakudya zopatsa thanzi, mafuta ochepa m'thupi, komanso kuchulukitsa minofu chifukwa cha mphamvu," akutero Glazer. Komanso, majini. Mwachidule, sizophweka monga kungokhalira kutuluka, akutero. Ndipo ngakhale ma crunches osalemera, matabwa, njinga, ndi zina zambiri mwamtheradi ali ndi zopindulitsa zawozawo, kuwonjezera zolimbitsa thupi zolemetsa zimatha kupanga kusiyana ngati muli ndi zakudya zanu komanso zinthu zina.

Pali njira zambiri zowonjezerera kukana kuchita masewera olimbitsa thupi abs, koma makina a chingwe-chida chomwe chatsika kwambiri m'mafashoni chifukwa cha kukwera kwamphamvu kwa magwiridwe antchito, ndi chimodzi mwazinthu zabwino kwambiri (komanso zosagwiritsidwa ntchito kwambiri) za abs kunja uko. (Ndi imodzi mwamakina asanu ndi awiri ochita masewera olimbitsa thupi omwe ndi ofunika nthawi yanu.) Ndiosavuta: Pali nsanja yomwe imakhala ndi mulu wosanjikiza, cholembera chomwe chimakwera ndi kutsika, ndi chingwe chomwe mumakoka. Mutha kusinthanso chogwirira chomwe mumakoka potengera zomwe mukuchita.

Glazer akufotokoza kuti: "Makina azingwe amapereka ma angles osiyanasiyana, zomata, komanso kusiyanasiyana. Posintha kulemera kwake, malo a chingwe, ndi chomata, pali zosankha zambiri zolimbitsa thupi. Nazi zinayi zoti muyese ngati mukufuna kununkhiza masewera olimbitsa thupi.

Momwe imagwirira ntchito: Kuchita masewera olimbitsa thupi kumatha kuchitidwa ngati dera (kuzungulira katatu) kapena kuwonjezera pakuphunzitsira kwanu mphamvu (yesani magawo atatu kapena anayi).

Pankhani yosankha zolemera, sungani mopepuka. "Palibe masewera olimbitsa thupi omwe amafunikira kulemera kwambiri," akutero Glazer. "M'malo mwake, kulemera kopepuka ndibwino." Mwanjira imeneyi, mutha kuyang'ana kudera lomwe mukuyang'ana kuti musunthe ndikusuntha. "Kulumikizana kwamaganizidwe ndi kwakukulu pano!"

Mufunika: Makina achingwe, chogwirizira chophatikizira, cholumikizira chingwe (ngati mukufuna), cholozera chamagulu (ngati mukufuna)

Paloff Press

Zochita izi zimafuna kuti musunge phata lanu lonse pamene mukukana kufuna kusinthasintha mbali imodzi.

A. Pogwiritsa ntchito chomangira chogwirira, ikani chingwecho pamtunda wa mapewa. Imani ndi chingwe kumanja kwa thupi ndikudutsa kutali ndi nsanjayo kuti pakhale kulimbana kwa chingwe (pafupifupi mikono yayitali). Manga manja onse awiri mozungulira cholumikizira ndi kuyimirira ndi mapazi motalikirana m'lifupi mwake ndi mawondo opindika pang'ono. Bweretsani chogwirira kutsogolo kutsogolo kwa chifuwa, pindani mapewa kumbuyo, ndikuyamba nawo pachimake kuti muyambe.

B. Pogwiritsa ntchito, tulutsani ndi kusindikiza chingwe kuchoka pachifuwa mpaka mikono itakwaniritsidwa.Gwirani malowa kwa masekondi ochepa, onetsetsani kuti maziko anu ali olimba, mikono ikukhazikika, ndipo mapewa ali omasuka, kulola kuyenda kocheperako.

C. Bweretsani chingwechi pachifuwa kuti mubwerere poyambira.

Chitani maulendo 8 mpaka 12; bwerezani mbali inayo.

Chingwe Chothandizidwa Ndi Chingwe

Ntchitoyi ndi yothandiza kwambiri pogwira ntchito ya rectus mimba (aka wanu "mapaketi sikisi"). Zonse ndizokhudza kuwongolera, chifukwa chake pita pang'onopang'ono, khazikika, ndikuyang'ana kulumikizana kwa thupi.

A. Gwiritsani ntchito bala yolunjika, chingwe, kapena cholumikizira chosavuta pochita izi. Khazikitsani nangula wa chingwecho mpaka kutalika komwe kudzakhala kutalika kwa mikono kuchokera pansi. Yang'anani kutali ndi nsanja ndikuchotsa kutali, kotero pali kukana pa chingwe.

B. Gonani pansi ndi mutu womasuka pansi. Phatikizani pakati kuti msana ukhale wosalowerera ndale pansi. Kwezani miyendo yonse mpaka ma degree 90, ndipo ganizirani kukokera nthiti pansi kuti phata lonse likhale logwira ntchito. Kwezerani manja ku denga, ataunjika pamapewa. Mukakhala omasuka, gwirani chingwecho ndikuchigwira pachifuwa, ndikuwongola manja, kusalowerera ndale, khosi lomasuka, phata lapakati, ndi miyendo pa madigiri 90 kuti muyambe.

C. Pepani mwendo umodzi pansi, ndikudina chidendene, koma osalola kuti ufike pansi. Khalani chete thupi lonse. Pang'onopang'ono ndikuwongolera, bweretsani mwendowo ku 90 madigiri ndikubwereza mbali inayo.

Chitani maulendo 5 mpaka 10 mwendo uliwonse.

Woodchopper

Zochita izi zimayang'ana ma obliques anu komanso zimatengeranso pachimake chanu.

A. Yambani ndi chingwe chogwirizira kapena cholumikizira chingwe chomwe chapachikidwa pamwamba pa nsanjayo. Imani moyang'anizana ndi mbali ndipo gwirani chogwirira kapena chingwe ndi manja onse awiri. Tengani mkono umodzi kutali ndi makinawo ndikuwongola manja ndikuwongoka kuti muyambe.

B. Ndikulumikiza miyendo m'lifupi paphewa komanso kupindika pofikira, yambani kukoka chingwecho kudutsa thupi lonse (ngati lamba wapampando) mukamagwira ntchito yolimba. Pitirizani kumbuyo ndi manja molunjika pamene mukuyendayenda mkati mwa phazi kuti muzitha kuyenda.

C. Khalani olimba, mikono yowongoka, komanso pachimake, kwinaku mukubwerera pang'onopang'ono.

Chitani maulendo 8 mpaka 12; bwerezani mbali inayo.

Zamgululi Knee Tuck

Ganizirani izi ndi kusiyana kwa matabwa a supercharged.

A. Tsitsani nangula wa chingwe pamalo otsika kwambiri ndipo gwiritsani ntchito chomata pamapazi ngati chilipo. Ngati sichoncho, gwiritsani ntchito chogwirira chokhazikika ndikutsitsa phazi limodzi mu kansalu kogwirira.

B. Kuyang'ana patali ndi nsanjayo, yoluka phazi lamanja mu kachingwe. Pitani patali ndi nsanjayo kuti musagwirizane ndi chingwe ndikutsikira pamalo okwera kapena otsika okwera ndi mapazi. Ikani mapewa molunjika pazitsulo (kapena pamiyendo ya thabwa lalitali), jambulani cholimba, finyani glute palimodzi, pezani ma quads anu, ndikuyang'anitsitsa pansi kuti khosi lisalowerere.

C. Limbikitsani pachimake ndikuyendetsa bondo lamanja (phazi mu chingwe chomangirira) kupita pachifuwa osazungulira kumbuyo, kunyamula m'chiuno, kapena kusunthira mmbuyo ndi mtsogolo. Imani pang'ono pamalopo, moyang'ana kukukula kwathunthu m'mimba.

D. Pang'onopang'ono bwererani pamalo oyambira. Musalole kuti chiuno chimire pansi.

Kuchita 8 mpaka 12 kubwereza; bwerezani mbali inayo.

Onaninso za