Zolimbitsa Thupi 2 Zokha Zomwe Mumafunikira

Zamkati

• Njira zopangira Core Tighteners
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Zochita ziwiri zolimbitsa thupi zimatsimikizira kukhala miyezo ya golide yolimbitsa pachimake: crunch, yomwe imalimbitsa abs-rectus abdominis pansi pakati ndi obliques m'mbali - ndi thabwa, lomwe limagwira ntchito yakuya, yofanana ndi corset yopingasa abdominis. (Yesani kusiyanasiyana kwamatabwa kuti muwongolere maziko anu pamakona onse.)

Crunch ndiyothandiza kwambiri poyambitsa minofu yakutiyakuti chifukwa ulusi wawo wonse umakhala ndi mawonekedwe owongoka omwe amawalola kuti azigwirizana ndi mayendedwe owongoka, atero a Martin Eriksson-Crommert ku Örebro University ku Sweden. Kafukufuku wake anapeza kuti amayi omwe amaika manja awo kumbuyo kwa mutu-m'malo mokwera pachifuwa kapena kufika kutsogolo-amapeza kuyambitsa kwakukulu. Kufulumizitsa kuthamanga kwa ma crunches kumatha kuwirikiza kawiri kuyambitsa kwa rectus, kafukufuku wina wasonyeza. Onjezerani kupotoza kuti mupitilize kuchita zovuta.

Tsopano, za matabwa amenewo. Kusintha komwe kukuwonetsedwa pano kuphatikiza vuto lazolimba lokhazikika pamiyendo iwiri yomwe imachokera pamalati, malinga ndi kafukufuku wa labu Maonekedwe Membala wa Brain Trust Michele Olson, Ph.D., pulofesa wamkulu wazachipatala ku Huntingdon College ku Alabama yemwe wayesa mayeso a ab kwa zaka zopitilira 20. Agwiritsireni ntchito ndi ma crunches anu kapena zina mwazomwe mungayang'anire pa ab pa nkhaniyi kuti mukhale okhazikika, olimba kwambiri. (Osangotenga paketi sikisi; ndichifukwa chake ndikofunikira kukhala ndi maziko olimba.)

• Kangaude thabwa: Yambani pansi pansi, kusinthanitsa manja ndi zala. Khalani m'chiuno mofanana ndikukwera bondo lamanzere kulowera kumanzere kumtunda [kuwonetsedwa, kumanzere]. Bwererani ku thabwa, sinthani mbali, ndikubwereza kumaliza 1 rep. Kodi magulu awiri a maulendo 10 mpaka 12 obwereza.
• Kutambasula Mwendo Wachiwiri: Gonani pansi ndi mikono ndi mbali. Mutu wopindika ndi mapewa pansi, kenako kwezani manja (biceps ndimakutu) ndi miyendo mpaka 45 digiri yoyambira. Kusunthira kumtunda kwa thupi lonse, bweretsani maondo anu pachifuwa ndi kuzungulira mikono mozungulira, kukhudza mitengo ya kanjedza mpaka kunja kwa mawondo [owonetsedwa, pakati]. Onjezani miyendo ndikukweza manja pamwamba kuti muyambe kumaliza kumaliza 1 rep. Kodi magulu awiri a maulendo 10 mpaka 12 obwereza.
• Side Plank Twist: Yambirani pansi m'mbali mwa thabwa, kugwirizanitsa kumanzere kwa kanjedza ndi mbali za mapazi, phazi lamanja kutsogolo kumanzere; khoterani chigongono chakumanja ndikuyika kanjedza kumbuyo khutu kuti muyambe [kuwonetsedwa, kumanja]. Sinthasintha torso kuti mubweretse chigongono chakumanja mkati mwa chigongono chakumanzere. Bwererani pamalo oyambira kuti mumalize 1 rep. Chitani 12 mobwereza. Sinthani mbali; bwerezani. (Mukufuna kupitiriza? Yesani kulimbitsa thupi kwa mphindi 10 Karena ndi Katrina akulumbirira.)

Njira zopangira Core Tighteners

Zolimbitsa thupi zina zimawirikiza kawiri ngati magawo amphamvu a abs yanu. Olson akuti: "Mukakulitsa kulimba kwanu pakamayenda thupi lonse, minofu yanu imalumikizana," akutero Olson. "Kuchita kumeneku kumathandizadi." Nayi njira yochulukira.

• Sungani kettlebell. Zingwe zanu zopingasa kuti zikhazikike pachimake pamene mukupangitsa kuti kettlebell igwedezeke, makamaka pakuyenda ndi dzanja limodzi.
• Kwezani mabelu akuluakulu. Onjezerani heft pang'ono kuma squats anu olemera, ma biceps curls, inde, mumatchula dzina-ndipo "polemetsa kwambiri, kulimba mtima kudzachitika," akutero Olson. (Pamutuwu, nazi maubwino asanu ndi atatu a kuphunzitsa mphamvu.)
• Kodi sprintervals. Kusowa kwanu kudzakhala kotopetsa manja anu, ndipo HIIT ikuthandizani kuwotcha mafuta kuposa momwe mungakhalire ndi mtima wolimba.

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