Chifukwa Chomwe Olimbitsa Thupi Lonse Mukuchita Sachita ~ Kwenikweni ~ Ntchito (Video)

Zamkati

• Ndipatseni molunjika: Kodi kulimbitsa thupi kwa ab kumagwiradi ntchito?
• BTW, kukhala-ups kungayambitse mavuto a biomechanical.
• Kotero, bwanji angathe mumalimbitsa abs anu?
• Chonde musaiwale za kukhala ndi paketi sikisi kapena ab crack.
• Onaninso za

Masiku olimbikira kulimbitsa anthu mazana ambiri ngati chinsinsi cha mwala wolimba adapita kale, koma ngati mungayende malo olimbitsira thupi lanu, mwayi wanu mudzawona anthu ochepa atagona pamphasa, kukhumudwa ndi kukhumudwa kosalekeza. Nchiyani chimapereka? Izi ndi zomwe akatswiri anena kwa iwo omwe amakonda kuchita masewera olimbitsa thupi a diehard abs-ndi zomwe muyenera kuchita m'malo mwake.

Ndipatseni molunjika: Kodi kulimbitsa thupi kwa ab kumagwiradi ntchito?

Vuto la machitidwe ambiri a abs ndikuti amalimbikitsa lingaliro la training malo ophunzitsira, focusing aka akuyang'ana mbali imodzi ya thupi panthawi yochita masewera olimbitsa thupi kuti asinthe. Ziribe kanthu momwe mungazigawireko, onani kuphunzitsa m'mimba mwanu sangathe kukung'ambani abs. "Mutha kuchita 1,000 crunches ndikukhala-ups usiku, koma ngati pali mafuta osanjikiza pamwamba, simudzawona abs yanu ikudutsa," akutero Ashanti Johnson, mwini wa Chicago-based. 360 Maganizo. Thupi. Moyo. Monga mwambi wakale umati, "abs amapangidwa kukhitchini," koma mutha kubwereketsanso ma genetic ngati muli ndi paketi sikisi kapena ayi. phindu lalikulu pamitundu yonse ya thupi inu mungachite? "Yang'anani kwambiri pamasewera olimbitsa thupi omwe amakukakamizani kuti mugwiritse ntchito maziko anu onse ndikuwotcha mafuta ndi zopatsa mphamvu zonse, "akutero Tanya Becker, woyambitsa mnzake komanso wamkulu wazopanga wa Physique 57.

Koma kukhumudwa komanso kutentha komwe mumamva mukamachita ma crunches angapo kuyenera kutsimikizira kuti kulimbitsa thupi kumagwiradi ntchito, sichoncho? Osati ndendende. "Izi zimabwera chifukwa cha kutopa chifukwa magazi amatuluka m'mitsempha, zomwe zikutanthauza kuti minofu imakhala yochepa," akufotokoza Brynn Putnam, yemwe anayambitsa Yeretsani Njira. ″Kuchepa kwa oxygen kumatanthauza kuti minofu yanu imagwiritsa ntchito njira yopangira mphamvu zomwe sizikusowa mpweya, ndipo izi zimapangitsa kuti ma H + ions achulukidwe omwe amachititsa kuti magazi anu azikhala acidic komanso amalepheretsa kuti minofu ikhale yogwirizana. kumva kutopa, koma palibe kulumikizana pakati pa izi ndi kwenikweni mafuta oyaka kapena minofu yomanga. (Zokhudzana: Chilichonse Choyenera Kudziwa Zokhudza Ma Fiber Ochepa- komanso Ofulumira)

BTW, kukhala-ups kungayambitse mavuto a biomechanical.

Kodi mumadziwa kuti kupinda thupi pakati mobwerezabwereza kumatha kukupweteketsani msana ndi khosi? Sebastian Lagree, mwini wa Lagree Fitness, sanaphatikizepo zovuta m'makalasi ake kwazaka zambiri pa chifukwa chimodzi chosavuta: "Kupindika kwa msana mobwerezabwereza kungayambitse kuwonongeka kwa msana." Zochita zolimbitsa thupi zokha sizokwanira kukupatsani maziko amphamvu, mwinanso, Cholinga chonse chophunzitsira abs yanu. Kafukufuku wambiri wachitikanso pankhaniyi, akuwonetsa wophunzitsa komanso wophunzitsa za HIIT ku NYC a Robert Ramsey. "Dr. Stuart McGill, yemwe ndi msana waluntha yemwe amakochi onse amapita kukapeza deta, ali nawo anachita kafukufuku yemwe amatsimikizira kuti msanawo suyenera kupindika, "akutero Ramsey. ″ Komabe, kulimbitsa thupi komwe msana umawongoka ndikunyamula ndikofunikira kwambiri. Izi zikuphatikizapo squats mu makina osindikizira apamwamba, kukankha, ndi matabwa." (Awa Kusiyanasiyana kwa matabwa kukuwotchera maziko anu, otsimikizika.)

Ndikofunikiranso kumvetsetsa kuti pachimake chimapangidwa ndi minofu yambiri m'mimba mwanu. "Pali minyewa yopitilira 22 yomwe imalumikizana, kuwoloka, ndikuyambira pachimake, ndipo kuyang'ana pamimba ndikungowononga dongosolo lanu lonse lachigoba," akufotokoza motero mlangizi wa yoga Alexis Novak.

Kotero, bwanji angathe mumalimbitsa abs anu?

Mwachidule: Zolimbitsa thupi zilizonse zitha kukhala "zolimbitsa thupi" ngati zitachitidwa bwino abs amphamvu pochita nawo pachimake pamasewera anu, ma squats, mapiko, kapena makina osindikizira apamwamba (kungotchula ochepa). ″ Chinsinsi chogwiritsa ntchito bwino mtima wanu ndikuti musakhale ndi msana wosalowerera ndale, kapena kupindika kwakumbuyo kwa msana wanu, muzolimbitsa thupi zilizonse zomwe mungachite, akutero Putnam. "Ingotsimikizirani kuti mukugwira ntchito molimbika kapena mwamphamvu kuti mumve kuti minofu yanu yam'munsi imagwira kapena kufinya mukasuntha." Ndipo musaiwale, maziko ake ndi anu. thupi lonse chifukwa chilichonse chimalumikizidwa ndi minofu yokongola, atero a Ramsey. Mwachitsanzo, ″ ngati mukuyimirira ndikuwonjezera mikono yanu kumbali, ndiye kusuntha kofunikira chifukwa mukuigwiritsa ntchito kukhazikika, ”akutero.

Koma pali zochepa zolimbitsa thupi za abs zomwe mungapindule nazo ngati muzichita pa reg. ″ Mapulangwe okhala ndi kusiyanasiyana m'manja - kupumula m'manja mwako, ndi zikhatho mmwamba, ndi dzanja limodzi litakwezedwa, ndi zina zambiri - ndi njira yabwino yolimbanirana ndi minofu yapakatikati ndikuyikhazikika pamiyendo yosiyanasiyana, "akutero Novak. Ndipo pomwe Lagree amalumbirira kukankha, matabwa ammbali, ndi mpando wachiroma kuti alimbikitse magawo anu onse, machitidwe a Becker akuphatikizapo malo a pretzel (omwe amayenera kutsata oblique ndi kumbuyo), C-Curl, ndikutsikira kumbuyo zowonjezera, zomwe zimadziwika kuti Supermans. Putnam akuwonetsa kulimbitsa pachimake ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kusunga msana, monga matabwa, kutulutsa, agalu a mbalame, ndi kettlebell amanyamula. zambiri Zosankha masiku ano (kuphatikiza zoyendetsa 20 zovomerezedwa ndi ophunzitsa), chifukwa chake musadziike pachiwopsezo chovulala ndimayendedwe omwe sagwira ntchito.

Chonde musaiwale za kukhala ndi paketi sikisi kapena ab crack.

Ndikosavuta kutengeka ndi zokongoletsa za abs (a la ab crack), koma ndikofunikira kwambiri kuyang'ana mphamvu yanu yayikulu chifukwa chantchito yolimbika yomwe mumapanga. ndi moyo wodziyimira pawokha wopanda zowawa ndi zowawa, ″ amalangiza Putnam. Kulimba mtima kumatha kuletsa mavuto ammbuyo, kusintha magwiridwe antchito, ndikuchepetsa kapena kuthetsa kufunikira kochitidwa opaleshoni yam'mbuyo, akuwonjezera Lagree. "Kukula kwanu ndikofanana ndi moyo wautali, zomwe zimafanana ndi moyo wabwino m'zaka zanu zamtsogolo." Ndipo ndichinthu chomwe chimamvekanso bwino.

Onaninso za