Malangizo Ochenjera Othandizira Kusintha Nthawi Yanu Yolimbitsa Thupi

Zamkati

• Pamene mukukweza
• Mukuzungulira
• Pothamanga
• Kwa kalasi ya boot camp
• Onaninso za

Azimayi omwe amachita yoga mphindi 55 katatu pa sabata kwa milungu isanu ndi itatu amathandizira kwambiri mphamvu zawo za ab poyerekeza ndi azimayi omwe adachita masewera olimbitsa thupi mphindi 55, ofufuza a University of Wisconsin-La Crosse adapeza. Pamapeto pa kafukufukuyu, ma yogis adatha kuchita ma curl-up owonjezera 14 kuposa omwe adatenga nawo mbali. Kukhala ndi zovuta kumafunikira kutengapo gawo kwakukulu, olemba tsiku lowerenga.

Kuti muwonjezere kujambula, yesani kuchita uddiyana bandha, zomwe zimaphatikizapo kukokera mimba yanu pang'onopang'ono kumsana kumapeto kwa mpweya uliwonse. "Izi zimatsegula ndikulimbitsa m'mimba mozungulira [minofu yanu yakuya kwambiri]," akutero a Loren Bassett, aphunzitsi a yoga ku Equinox ku Dallas. "Gwirani mpweya wa ujjayi kasanu kapena 10, pomwe mpweya uliwonse umakhala ndi magawo asanu," akutero Bassett. "Mumalimbitsa mphamvu chifukwa abs yanu iyenera kugwira ntchito kuti mukhale pamalo oyenera." (Kenako, The Best Yoga Poses for Flat Abs)

Ngati mukuchita masewera othamanga, yang'anani pa mawonekedwe anu. Heidi Kristoffer, mlengi wa CrossFlowX, kalasi ya yoga ku New York City anati: "Mukamadutsa mofulumira, nthawi zambiri mumakhala kumbuyo kwanu." "Ganizirani kusunga msana wanu molunjika-ganizirani za kutalikitsa mchira wanu ndikukoka nthiti zanu zakutsogolo-kuti mukhalebe otanganidwa."

Komanso, tsindikani matabwa. Amayang'ana ma rectus (minofu yotsuka) ndi m'mimba yopingasa, komanso erector spinae, magulu am'mbuyo omwe ndi gawo lanu, Bassett akuti. Matabwa ammbali akhoza kukhala abwinoko, chifukwa amamenya minofu yonseyo kuphatikiza zipilala. "Mukakhala mu thabwa lililonse, muyenera kuchitapo kanthu kuti msana wanu usagwedezeke kapena kuviika," akutero Bassett. Phunziro mu Journal of Strength and Conditioning Research adapeza kuti kusiyanasiyana kwamapazi (komwe mapazi amakhala otambalala ndipo mkono umodzi ufikira kutsogolo) adagwiritsa ntchito rectus abdominis ndi obliques ndi 27 peresenti kuposa zolimbitsa thupi (monga kukhala-ups) kapena zolimbitsa thupi za ab (monga kuwonjezera mwendo umodzi). (Onjezani izi za yoga pazomwe mungachite kuti mupeze zopindulitsa zina.)

Nazi njira zina zomwe zingayambitsire maziko anu nthawi iliyonse yolimbitsa thupi:

Pamene mukukweza

Chitani curl ya biceps yokhala ndi zolemera mapaundi atatu. Mukumva kalikonse mkati mwanu? Sanaganize choncho. Pewani chinthu cholemera kwambiri, ngati 10-pounders, ndipo abs yanu idzagwirizana kuti mukhazikitse thupi lanu pamene mukubwereza. Phunziro: Kulemera kwambiri kungayambitse mimba yosalala, akutero Courtney Paul, wophunzitsa pa YG Studios ku New York City. Kupitilira kukweza zolemetsa, mutha kupititsa patsogolo zojambulajambula pakupanga kwanu kulimbitsa mphamvu popanga mawonekedwe osabisa pang'ono. (Simukudziwabe za kunyamula zolemetsa? Zifukwa zina zonyamulira zolemetsa zidzakukhutiritsani.)

Poyambira, pochita kusuntha kwa thupi ngati ma biceps curls, ma triceps extensions, ndi makina osindikizira apamwamba, sungani nthiti zanu "zotsekedwa." (Nthiti zikakhala "zotseguka," zimapita patsogolo ndipo abs yanu imazimitsa, choncho khalani ndi msana wautali komanso wosalowerera ndale komanso ngati simukuchita bwino.)

"Izi zidzaonetsetsa kuti rectus abdominis yanu imakhalabe yolimba komanso yokhazikika panthawi yonseyi," akutero Michele Olson, Ph.D., pulofesa wa masewera olimbitsa thupi pa yunivesite ya Auburn ku Montgomery.

Pogwiritsa ntchito thupi lochepa, kuphatikiza squats ndi mapapu, yang'anani kukoka minofu yanu ya m'chiuno ndi rep aliyense (yerekezerani kuti mukuyenera kutsekula ndipo muyenera kuigwira). Izi ziphatikizira pamimba yolimbana ndi zovuta. Kuti muyambe kuchita masewera olimbitsa thupi pamene mukuchita masewera olimbitsa thupi pamsana wanu, monga mizere ndi ntchentche zobwerera kumbuyo, imirirani pafupifupi mainchesi 10 kuchokera pakhoma ndikutsamira patsogolo mpaka mphumi yanu ingokhudza. Chitani ma reps anu pamalowo. "Zidzakakamiza abambo anu kuti aziwombera pozungulira mukamayenda," akutero Olson.

Ndipo mungafune kuwonjezera zina zolimbitsa mwendo umodzi. Kubalalitsa kumatha kugwira ntchito mosalunjika abs powatsegula kuti athandizire kukhazikika kwa thupi lanu. Mwachitsanzo, mwendo umodzi wakufa umakweza zida zanu kuti mukhale olimba mukamayambira m'chiuno mwanu ndikutambasula mwendo umodzi kumbuyo kwanu kwinaku mukuchepetsa kulemera pansi ndi dzanja linalo.

Chilichonse chomwe mungachite, musamagwire. Omri Rachmut, wophunzitsa a Barry's Bootcamp ku New York City, akugogomezera kukhazikika kwabwino nthawi iliyonse. "Kuyika mutu wanu, mapewa anu, ndi chiuno chanu kulumikizana kumalola kuti minofu yanu yayikulu igwire bwino ntchito mukamaphunzira," akutero.

Mukuzungulira

Tengani kalasi ya SoulCycle ya Laurie Cole ku New York City ndipo mudzauzidwa kuti mukhale ndi thabiti mphindi imodzi musanayende. Izi zimadzutsa abambo anu ndikukufunsani kuti muwalimbitse, akutero. Kupanda kutero, amatha kuyenda mopitilira maphunziro, pomwe matako ndi miyendo yanu imagwira ntchitoyi.

Mukakhala pachishalo ndipo mumakwera pang'ono, minofu yanu imagwira ntchito mosafanana (pafupifupi 8% yazomenyera mwaufulu, kukhala yolondola), malinga ndi kafukufukuyu Zolemba pa Applied Biomechanics. Chifukwa chake kuti muwonjezere kutentha pamimba mukalasi, jambulani m'mimba mwanu kuchokera ku nthiti kwinaku mukufinya minofu pansipa ndi mozungulira batani la m'mimba, lomwe limapangitsa kuti musagwirizane, atero a Monique Berarducci, mlangizi wa SoulCycle ku Greenwich, Connecticut. Kenako yambitsani chidwi chanu ndipo muli ndi njinga yofanana ndi ma sit-ups: Ab chibwenzi chimakhala chokwera kwambiri panthawi yama sprints (17 mpaka 30%) komanso mukamatuluka pachishalo (17 mpaka 22%), kafukufuku yemweyo adapeza.

"Muyenera kusinthasintha kuti mukhale osamala komanso owongolera," akutero Berarducci. Mukatuluka pachishalo, tambasulani manja anu patsogolo panu (khalani ofewa m'zigongono, ndipo muloleni manja anu apumule pang'ono pazomata) ndikubweza m'chiuno mwanu. Izi zimapanga mtunda wochuluka pakati pa chifuwa chanu ndi m'chiuno, zomwe zimapatsa mwayi wanu kuti mugwire ntchito. Komanso, chotsani kuphulika kopitilira muyeso mutakwera chishalo, ndipo nix mukuyenda uku ndi uku mukakhala pansi. Izi zimapangitsa kuti gawo lanu lamkati lizigwira ntchito limodzi ndi miyendo, chiuno, ndi glutes, akutero Berarducci. (Kuzungulira pawiri ndi yoga ndipo mupeza zabwino zambiri zophunzitsira.)

Pothamanga

Sinthani machitidwe anu kuti aphatikize magawo amapiri ndi ma sprint ndipo mudzalimbitsa abs anu komanso matako ndi miyendo yanu. "Mukathamanga kwambiri kapena kukwera mapiri, manja anu amayenera kuyenda mwachangu kuti akuthandizeni, ndipo izi zimafuna kuti thupi lanu lizigwira ntchito molimbika," akutero Jason Karp, Ph.D., mwini wa Run-Fit ku San Diego ndi wolemba wa Wothamanga Wamkati. (Yesani masewera olimbitsa thupi a mapiri othamanga kuti mudziwonere nokha.)

Pogwiritsa ntchito mphamvu zopopera mwamphamvu, kukhwimitsa manja, pindani mikono yanu madigiri 90 (ndizovuta kuti muziwapopa kuti akupindulitseni). Khalani olimba m'mbali mwanu ndikugwedeza manja anu pang'onopang'ono molunjika pamzere wanu wapakati ndi manja otambasulidwa. "Pumulani manja anu ndi manja anu kotero kuti kulibenso kukangana kumtunda kwanu, komwe kumathandiza mikono yanu kupopera mwachangu komanso bwino," akutero Karp.

Kwa kalasi ya boot camp

Zophulika za plyometrics-burpees, ma jacks odumpha, kulumpha kwa bokosi-zonse ndizojambula zazikulu komanso zophwanya ma calorie. Ofufuza aku Portugal akaika osewera pamiyendo papulogalamu yamphamvu yamasabata 12 ndikuwonjezera ma plyos m'masabata asanu ndi awiri apitawa, anthuwa adachepetsa mafuta m'mimba mwawo 12 peresenti. "Kuphulika kumapangitsa chidwi chanu chonse kuti chikukhazikitseni kapena kukulimbikitsani, zomwe zimapangitsa kuti mukhale otanganidwa kwambiri," akutero a Laurel Blackburn, omwe ndi a BootCamp Fitness and Training ku Tallahassee, Florida, omwe amalimbikitsa magulu a squat (burpees minus push-ups) , okwera mapiri, ndi kudumpha.

Kuponya, kuponyera, kapena kukwapula mpira wolemetsa ndi njira zabwino zoyeserera. Diane Vives, mwiniwake wa Fit4Austin/Vives Training Systems ku Austin, Texas, akuti masewera olimbitsa thupi ngati kuponyedwa kwa mpira kumutu ndi mphira ndi kuponyera kwa mpira kumagwira ntchito pakatikati pa madigiri 360 m'njira ziwiri zosiyana: "Amalimbitsa chiuno ndi m'munsi kuti asunge mumathandizira mukamayiponya mpira, ndipo imakuthandizani kuti muzithamanga kwambiri mukamaponya ndikuchepetsa mukamasewera. "

Ndipo ngati muchita masewera olimbitsa thupi pamalo osagwirizana, ngati mpira wa Bosu kapena mchenga, mudzakweza mphamvu zanu, akutero Rachmut, chifukwa muyenera kumangirira pachimake kuti musafafanize.

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