Osamva kugwedezeka

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Q:

Ngakhale ndimagunda mwachipembedzo, m'mimba mwanga simumakhala ngati momwe ndimafunira. Sindingakhale ngati ndikuwatopa, ngakhale nditayankha kangati. Kodi ndingawonjezere bwanji kukana kulimbitsa thupi kwanga?

Yankho: "Ndi khalidwe, osati kuchuluka, komwe kumawerengedwa mumtundu uliwonse wa masewera olimbitsa thupi, kotero kuti 200 crunches mosasamala sipanga kanthu poyerekeza ndi 20 core-conscious moves," akutero Scott Cole, wolemba nawo buku. Masewera a Abs (Human Kinetics, 2003; $ 19) ndikupanga fayilo ya Abwino Kwambiri Padziko Lapansi kanema (Maulendo Achilengedwe, 2003; $ 20; zonsezi zikupezeka pa scottcole.com).

Ngati simukumva kukana mukamachita crunches, mwina ndichifukwa mukulakwitsa muukadaulo, Cole akuti. Mwachitsanzo, mwina mumangogundika mwachangu m'malo mongotenga masekondi awiri kuti mudzuke ndi awiri kuti muchepetse, kapena mwina mukukweza m'mapewa ndi m'khosi kusiyana ndi chifuwa chanu. Komabe, ngakhale kugwedezeka kochitidwa molondola si njira yabwino kwambiri yochitira masewera olimbitsa thupi. Cole amalimbikitsa masewera olimbitsa thupi ovuta omwe amafuna kuti m'mimba mwanu muzigwira ntchito ngati zolimbitsa thupi lanu lonse ndikugwira ntchito limodzi ndi magulu ena a minofu. Mwachitsanzo, pangani mpira wokhazikika. "Bwererani kumbuyo kumbuyo kwa mpira, ndipo yambani kugwedeza mutu wanu pang'ono pansi pa m'chiuno mwanu," akutero Cole. Malowa amagwiritsa ntchito mphamvu yokoka kuti apereke kukana kwambiri. Komanso, abs yanu (ndi minofu ina) iyenera kugwira ntchito molimbika kuti thupi lanu lisatuluke pa mpira.

M'buku ndi kanema wake, Cole akuwonetsa zovuta zingapo zam'mimba zogwiritsa ntchito zida zosiyanasiyana. SHAPE yathu ... DVD yanu ya Abs ($20; ikupezeka ku Shapeboutique.com) imapereka machitidwe anayi a mphindi zisanu ab kuphatikiza ma toning athu abwino kwambiri.

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