Great abs yatsimikiziridwa

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Mwayi kuti mwawonapo mpira wolimbitsa thupi utakhala pakona ya masewera olimbitsa thupi (kapena mwina mumakhala nawo kunyumba) ndikuganiza: Kodi ndikuyenera kuchita chiyani ndi izi? Kupatula apo, palibe chogwirizira chokankhira kapena zotchinga kuti mumvetse kapena zokumbatira kuti mukoke. Sizikudziwikiratu kuti mukuyang'ana chinsinsi chosungidwa bwino mu thupi.

Chifukwa chiyani masewera olimbitsa thupi a mpira amakhala apamwamba kuposa ma crunches achikhalidwe komanso masewera am'mbuyo omwe amachitikira pansi? Chifukwa chimodzi, mpira ndi wosakhazikika; muyenera kukumba mkati mwa thunthu la thunthu kuti gizmo isadutsike. "Mudzadabwitsidwa ndi kuchuluka kwa momwe mpira ukufunira komanso kuchuluka kwa minofu yomwe mungagwiritse ntchito," akutero a Mike Morris, ophunzitsa ku Seaside, Fla., Komanso Purezidenti wa Resist-A-Ball. Zambiri mwazochitazi zimafuna kugwiritsa ntchito manja ndi mapewa anu komanso abs ndi kumbuyo kwanu.

Mpirawo umakupatsaninso mwayi wosintha kuti mukhale olimba. Palibe zambiri zomwe mungachite kuti pansi mukhale wolimba, koma pozungulira msana wanu pa mpira wochita masewera olimbitsa thupi (womwe umatchedwanso Swiss mpira), mutha kuyendetsa mayendedwe osiyanasiyana.

Morris wapanga kulimbitsa thupi kwapadera, kwamphamvu kwambiri komwe kukuwonetsani momwe mungagwiritsire ntchito - komanso kusangalatsa - mpira wolimbitsa thupi. "Mpira umalimbitsa thupi lanu, lomwe ndi maziko a thupi lanu," akutero Morris."Miyendo ndi manja anu alidi chitambasula cha thunthu lanu. Kuchita masewera olimbitsa thupi opanda minofu yolimba (ab ndi kumbuyo) kuli ngati kuyesa kumanga nyumba poyambira padenga."

Ndi minyewa yolimba kwambiri, mutha kuyika oomph muzochita zanu za cardio ndikukweza zolemetsa zolemetsa pa masewera olimbitsa thupi kapena kunyumba. Simudzatopanso ndi crunches, ndipo kaimidwe kanu kadzayenda bwino. "Popanda kutaya mapaundi, mutha kuwoneka wocheperako chifukwa thunthu lanu lolimba limakupangitsani kukhala owongoka m'malo mogwa," akutero a Morris.

PHUNZIRO

Kwa onse omwe ali kumbuyo ndi kumbuyo, machitidwewa amapita patsogolo pang'onopang'ono. Ngati mwabwera kumene mu mpira, mungafune kumamatira ku zolimbitsa thupi zoyambirira zamagulu am'mimba (m'mimba ndi zotambasulira zakumbuyo) mpaka mutakhala omasuka kuti mupite ku gawo lotsatira. Pa masewera aliwonse oyambira, yambani ndi seti imodzi mwa khumi -15 reps ndikupita patsogolo mpaka 2 ndiyeno 3 seti. Izi zikasavuta, yesani kubwereza 15-20. Sungani pulogalamuyi ndi maphunziro apamwamba- ndi otsika-thupi 2 kapena masiku atatu pa sabata. Komanso pangani osachepera 30-45 mphindi za cardio ntchito masiku 3-5 pa sabata.

Konzekera Yambani ndi ma 5-10 mphindi zolimbitsa thupi zolimbitsa thupi. Tsatirani ndi mayendedwe ena ofatsa ngati kusintha kwa torso kosavuta, masikono amapewa ndi kusunthika kwamiyendo, chifukwa mudzadalira mikono ndi miyendo yanu kuti mukhale bata.

Mtima pansi Malizitsani ndi kutambasula kwambiri, kuyang'ana pa torso yanu ndi kumbuyo kwanu. Gwirani kutambasula kulikonse kwa masekondi 30 popanda kugunda.

Pezani masewera olimbitsa thupi!

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