Ndondomeko Yolimbitsa Thupi Pathupi Pakumangidwanso

Zamkati

• Choyamba, pezani mayendedwe anu oyaka mafuta.
• Kenako rep kuti mufike ku abs yanu yakuya.
• 5 Post-Baby Abs Ayenda Kuyesera
• Onaninso za

Pali zinthu zina zomwe mumasowa mutakhala ndi ana. "Koma fit abs sizinthu zomwe muyenera kutsazikana nazo," akutero Michele Olson, Ph.D., pulofesa wothandizira wa sayansi yamasewera ku Huntingdon College ku Alabama, yemwe wachita kafukufuku wambiri pophunzitsa minofu yayikuluyi.

Kodi kutuluka kwanu kudzakhala kofooka mukangoyamba kumene milungu 40 yapakati? "Inde," Olson akuti, "chifukwa atalikirana kwambiri." Koma sizingatambasulidwe mosasunthika ngati Spanx ya chaka chatha. Ndizophatikizika, kapena fascia, zam'mimba khoma - osati minofu - yomwe imakhala yotanuka kwambiri kuti ikwaniritse bampu yanu yomwe ikukula. Kuti abs yanu ikhale yolimba, amafunikiranso kukumbukira minofu yawo, titero. Carrie Pagliano, dokotala wazachipatala pachipatala cha Georgetown University Medical Hospital, yemwe wakhala akugwira ntchito yokonzanso mawere ndi amayi obereka kwa zaka 18, anati: "Pambuyo pa mimba, mimba yanu iyenera kuyambiranso kugwira ntchito moyenera." "Nkhani yabwino ndiyakuti mutha kuchita bwino pazigawo zonse - kaya pakadutsa milungu itatu mutabereka kapena mutakhala ndi mwana wachitatu."

Choyamba, pezani mayendedwe anu oyaka mafuta.

Mukapeza kuwala kobiriwira kuchokera kwa dokotala wanu kuti muzichita masewera olimbitsa thupi-kapena ngati papita nthawi kuchokera pamene muli ndi mwana-ndipo mwabwereranso bwino, muyenera kugwiritsira ntchito nthawi zina mu cardio yanu. High-intensity interval Training (HIIT) ndi pafupi kwambiri momwe mungathere kuti muchepetse mafuta am'mimba osakhalitsa. Kafukufuku wochuluka akuwonetsa kuti kuchita HIIT kumathandiza kwambiri pakuwotcha mafuta mosankha (kumalimbikitsa mahomoni ena omwe amatulutsa mafuta otchedwa catecholamines) kuposa kukhala ndi mtima wolimba. Spin, tengani thukuta loyenda thukuta, kapena ingosinthirani mayendedwe anu kwa miniti kenako ndikupita kosavuta kwa miniti. (Yesani kulimbitsa thupi kwa HIIT koyang'ana kwambiri.)

Kenako rep kuti mufike ku abs yanu yakuya.

Nayi mgwirizano: Chifukwa chomwe kupsinjika kumapangitsa-kuganiza zolimbitsa thupi-ngati-msana ngati matabwa-kumakhala kosavuta kwa ife, pambuyo pobereka kapena ayi, ndikuti amakoka minofu yakuya kwambiri, m'mimba yopingasa. Nthawi zambiri amatchedwa TA kapena TVA ndi ophunzitsa, minofu iyi ndi yapadera chifukwa ndi yokhayo pachimake yomwe imapanga 360 yonse m'chiuno mwanu, motero ili ndi mphamvu zazikulu za cinch-you-in, Olson akuti.(Mitunduyi imawunikira maziko anu kuchokera mbali zonse.)

Izi ndizofunikira kwambiri pamene mukuyesera kukoka zonsezo pambuyo pathupi - makamaka popeza mukugwiranso ntchito kukonzanso mphamvu yanu yopanga. "Mukaphunzira yambitsa TA, mumapeza kukangana kozama, komwe kumathandizira kumanga maziko apachiyambi chanu ndikuwongolera kupatukana," akutero Pagliano. "Ndipo pafupifupi aliyense amakhala ndi pakati pathupi." Nthawi zambiri, mipata yaying'ono iyi mwachilengedwe imadzipanga yokha pambuyo pamwana, amatero, koma kulunjika ku TA kuyenera kukufikitsani kumeneko mwachangu. (Mukufuna kudziwa ngati abs yanu ili ndi zotsalira zolekanitsa? Gona chafufumimba pansi ndi mawondo owerama, ndi kuwerama m'mwamba pamene mukukankha chala chanu chapakati, mainchesi angapo pamwamba pa mimba, kuti muwone ngati mukumva chala chilichonse. kusambira kutsika kuposa ena onse. Ngati ndi choncho, pali kusiyana kwanu. Chitani zomwezo pansipa pamimba.)

"Mukalimbitsa TVA yanu, mutha kupitiliza kuchita masewera olimbitsa thupi kwambiri monga ma jackknifes kapena plyometrics, omwe amakupatsaninso minofu yanu yapamtunda - obliques ndi rectus abdominis, aka minofu yamapaketi asanu," akutero Anna Kaiser, yemwe anayambitsa studio ya AKT. New York City. (Anakhala mayi watsopano mu Januwale.) "Ndiye mphamvu zanu za ab ndi tanthauzo zidzabwera mofulumira kwambiri."

5 Post-Baby Abs Ayenda Kuyesera

1.Tummy tona: Khalani pa mpira wokhazikika (kapena mpando) ndi mapazi anu atabzalidwa pansi. Inhale, kukulitsa mimba yanu, ndiyeno mutulutse, kukokera mchombo wanu ku msana wanu mozama momwe mungathere. Gwirani kuwerengera 1, lolani kuti mimba yanu ikhale pakati, kenaka muyikokerenso mwamphamvu pamene mukuwerengera "1" mokweza (kuwonetsetsa kuti simukupuma). Chitani 20 mobwereza, kuwerengera mokweza.Pumulani (kutenga mimba yayikulu ndikutulutsa mpweya) ndikubwerezanso kawiri.

2. Kupsa M'mimba: Yambani pansi (kapena mateti a yoga) pazinayi zonse. Dinani m'manja mwanu ndikuzungulira msana wanu (monga mphaka mu yoga). Kokani mchombo wanu kumsana, kenako chitani nyerere zazing'ono (kumangirira mafupa anu pang'ono), kutulutsa mpweya nthawi iliyonse ndikukoka mchombo wanu mozama msana wanu. Chitani 20 reps. Pumulani ndi kubwereza.

3. C yopindika ndi Arm Extension: Khalani pansi ndi mawondo opindika, mapazi ophwanyika, ndi mpira wawung'ono wa Pilates (kapena chopukutira) pansi pa msana wanu. Bweretsani msana wanu mu mpira (kotero torso yanu imapanga mawonekedwe a C), ndipo jambulani mphuno yanu ku msana wanu. Gwirani malo amenewo (koma osagwira mpweya wanu) pamene mukugwedeza pang'onopang'ono manja anu molunjika mmwamba, ndiye kuwatsitsa pansi. Chitani 10 reps. Pumulani ndi kubwereza. (Yonjezerani pokhala ndi ma dumbbells 1 mpaka 3 mapaundi.)

4. C yopindika ndi Mwendo Kukulitsa: Yambani kukhala pansi pa malo a C-curve ndi kumbuyo mozungulira mu mpira wawung'ono wa Pilates kapena chopukutira chopukutira ndi mchombo wokokedwa ku msana; sungani manja anu pambali ndi zala zakuthwa pansi. Kusunga, kwezani ndikukweza mwendo wanu wakumanja patsogolo panu. Kupinda bondo, bwererani phazi lakumanja pansi. Chitani maulendo 8, kenako sinthani miyendo ndikubwereza. Pumulani ndi kubwereza. (Chepetsani ndikugwira kumbuyo kwamaondo anu kuti muthandizidwe.)

5. C yopindika ndi kupindika: Bwerezaninso C curve ndikuwonjeza mwendo, nthawi ino ndikupotoza pang'onopang'ono torso yanu ku mwendo womwe mumakweza. Yambani pokweza mwendo wamanja ndikusinthasintha torso ndi phewa lamanzere kulondola; bwezerani torso pakati ndi mwendo wapansi. Bwerezani maulendo 8, kenako sinthani mbali ndikubwereza. Pumulani ndi kubwereza.

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