Kulimbitsa Thupi Kwazomwe Zimakupangitsani Kukhala Othamanga Bwino

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Pali nkhani zambiri zokhuza kukhala ndi abs achigololo ndikukhala okonzeka kusambira-koma ubwino wokhala ndi phata lolimba limapitilira kukhala ndi mawonekedwe osalala. Kulimbitsa minofu yonse mkatikati mwanu-kuphatikiza m'mimba mwanu (m'mimba mwamimba), rectus abdominis (omwe mutha kuwona mu "paketi isanu ndi umodzi"), ma oblique anu (mbali za torso yanu), kungotchula ochepa- amathanso kupewa kupweteka kwa msana, kukuthandizani kuchita ntchito za tsiku ndi tsiku mosavuta komanso mosatekeseka, kulimbikitsa masewera anu othamanga, ndikukhalabe olimba.

Kuchita masewera olimbitsa thupi ovutawa, motsogozedwa ndi mphunzitsi wa Grokker Kelly Lee (yemwe amachita masewera olimbitsa thupi ndikuwongolera magwiridwe antchito), athandiza kulimbitsa minofu yonse yayikuluyo ndikulimbitsa kupirira kwam'mimba - osakutopetsani.

Mufunika: mphasa zolimbitsa thupi. Onjezani zopumira pazovuta zina.

Momwe imagwirira ntchito: Mutha kuchita masewera olimbitsa thupi asanu. Pali ma seti 6 pagulu lililonse. Pa seti yoyamba, mudzachita 20 kusuntha koyamba, ndi kubwereza 10 kusuntha kwachiwiri. Pachigawo chachiwiri, muchepetsa kuchuluka kwa obwereza kusunthira koyamba ndi 2 ndikuwonjezera kuchuluka kwa obwereza kusunthira kwachiwiri ndi 2. Mupitiliza gawo lililonse, kukulitsa kapena kuchepa mobwerezabwereza motere. Mwachitsanzo, pa Round 1 Set 1, mupanga ma reps 20 a zopindika zaku Russia ndi 10 reps of crunches. Kwa Set 2 mudzachita maulendo 18 obwereza aku Russia ndi ma 12 crunches angapo. Kwa Set 3 mudzachita maulendo 16 obwereza aku Russia ndi ma 14 crunches angapo. Kuzungulira kwatha pamene mukuchita 10 kusuntha koyamba ndi 20 kusuntha kwachiwiri. Kenako pitilizani kuzungulira kotsatira ndikuchita chimodzimodzi ndi masewero awiri otsatirawa. (Onani mndandanda wathunthu wosunthira pansipa.) Chitani zolimbitsa thupi izi kawiri pamlungu.

Mzere 1: Zopindika za ku Russia ndi Kugwedeza

Round 2: Cross Crawl ndikusintha Ma Sit-Ups / Wood Choppers

Round 3: Ma Jackknives Ammbali ndi Mapulani Akumbali

Round 4: Dzanja ku Leg V-Ups ndi Supermans

Round 5: Kukweza Mwendo ndi Mapazi

Za Grokker

Kodi mungakonde kudziwa zambiri zamakanema olimbitsa thupi kunyumba? Pali masauzande olimba, yoga, kusinkhasinkha, ndi makalasi ophika athanzi akuyembekezerani ku Grokker.com, malo ogulitsira amodzi pa intaneti azaumoyo wathanzi. Maonekedwe owerenga amapeza kuchotsera kwapadera-kupitirira 40 peresenti! Onani lero!

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