4 imisebenzi ebalulekile kanye nokunyakaza okudingayo ukuze uguqule i-abs yakho

Ukukhetha kwethu imikhiqizo kuhloliwe ngomhleli, kuvunywe uchwepheshe.Singase sizuze amakhomishini ngezixhumanisi zewebhusayithi yethu.
Nakhu okucashuniwe kuMhlahlandlela Omusha Wokuqeqeshwa Kwezempilo Kwabesilisa's 90-Day Transformation Challenge: Abs.Encwadini eyodwa, uzothola wonke amathuluzi owadingayo - ulwazi, imihlahlandlela yokudla okunomsoco, nokuzivocavoca - ukuze wakhe i-abs yakho ezinyangeni ezi-3 nje.
Njengoba ngike ngasho kaningi, ukuhlela uhlelo lwakho kufanele kube ukubambisana phakathi kwazo zonke izakhi ezizokwenza ubukeke futhi uzizwe ungcono.Ukuqonda imisipha nemisebenzi yayo ethile ikunikeza ungqimba lokuqala lolwazi oludingayo ukuze ulungiselele kangcono uhlelo lwakho lokuqeqesha.
Ukuthatha isinyathelo esilandelayo, kufanele ubheke izigaba ezine zokunyakaza (kanye nokunyakaza okuphikisayo) oyokwazi kahle njengoba uhlelo luqhubeka.Lezi zinhlobo ezine zokuzivocavoca zibalulekile ekwakheni i-abs yakho.Awukwazi ukuthembela ekunyakazeni okukodwa nje. , njengokugoqa phambili kokuhlala, ukuze uthole imiphumela oyifunayo.
Zone lezi zigaba ngeke zithuthukise amakhono osuvele unawo kuphela, kodwa futhi zengeze amathuluzi amasha sha ebhandeni lakho lamathuluzi. Ngeke nje kwenze i-abs yakho ibukeke kangcono - uzogijima ngokushesha, ushaye ama-PR amasha, futhi udlule. imikhawulo yakho ekhona!Ake sibheke izigaba ezine nemisebenzi yazo.
I-Bracing ingelinye lamakhono asezingeni eliphansi kakhulu ekuqeqesheni.Kufanele usekele lokho ofuna ukukuvikela, kulokhu okubhekisela endaweni yomgogodla wakho.Isimo osiphatha nsuku zonke siyafana nesimo osiletha ekuphakameni. une-bar emhlane wakho ongenhla we-squats noma izandla zakho nge-trapezoidal bar ye-deadlifts, uma ungayisekeli kahle, ubeka ingozi yokulimala.
I-Bracing iyisenzo sokwakha ukuzinza phakathi kwamahlombe nezinqulu.Kufanele kuzwakale njengomugqa oqinile we-tension oxhuma phansi kwesifuba nesinqe.Enye yemibono eyiphutha evamile ngokuqinisa i-bracing ukuthi uhileleka ekubambeni ngokumunca esiswini sakho. .Lokhu kwenzelwa ukususa ukucindezela kwangaphakathi kwesisu esiswini sakho, okuphambene ncamashi nalokho esifuna ukukufeza.
Ingcindezi yangaphakathi kwesisu ichazwa njengomfutho wesimo esizinzile ngaphakathi kwendawo yesisu. Le ndlela ingasimisa kangcono isisu sakho. Cabanga nje umzimba wakho ongenhla uyibhodlela lamanzi lepulasitiki elingenalutho. Uma lingekho ikepisi ebhodleleni lamanzi (akukho ngcindezi, cha ukwesekwa), ibhodlela lingagotshwa cishe kunoma iyiphi indlela oyifunayo cishe akukho mzamo.Kodwa uma ubeka i-cap kulo (ukucindezela komoya, ukusekela) cishe akunakwenzeka ukugoba ibhodlela lamanzi.Lolu uhlobo olufanayo lomshini esiwenzayo abazama ukuyisebenzisa ekuqeqesheni.
Njengoba ngishilo ngaphambili, umnyombo uyindlela yokudlulisa amandla.Uma ugijima, u-squatting, ucindezela, njll., udinga ukwazi ukuthi ungawusekela kanjani umnyombo wakho kahle nokuthi ungakanani.
Ukuzungezisa kuwumnyakazo obalulekile.Iminyakazo eminingi oyibona abantu beyenza ejimini ibekwe yodwa, emigqeni eqondile, engafani neze nendlela esenza ngayo ekuphileni kwethu kwansuku zonke.Iqiniso liwukuthi, siyazungeza (kaningi) .Cabanga ngokuphendula umzimba wakho njengoba uhlangana kuthelawayeka, noma ukusonta umzimba wakho ukuze upakishe igilosa.
Ukuzungezisa ukuhlanganisa amalunga amaningi kanye nesistimu yemisipha esebenza endaweni emaphakathi. Ngokuvamile, leli phuzu elimaphakathi limaphakathi nesigaba, ikakhulukazi uma sijikeleza umzimba noma sisuka kumazinga ahlukene. Nakuba singafuni ukushintshana ngokukhiqiza amandla maphakathi nesigaba, kufanele uhloniphe iqiniso lokuthi sidinga izinga elithile lokunyakaza okulula kuleyo ndawo ukuze sihlale siphephile.Okubaluleke kakhulu kunokuzungezisa kulokhu...
Njengoba ngishilo, ukujikeleza kuwumnyakazo obalulekile.Uma sinyakaza, umzimba uzimisele kuphela ukwenza okusemandleni awo uma uzizwa uphephile.Ukwakha uhlaka lomzimba ukuze bazizwe bephephile futhi bekhululekile ngokunyakaza kuvula amathuba amasha okunyakaza.
Njengoba nje ungafuni ukufunda ukugibela ibhayisikili ngaphandle kwamabhuleki, awufuni ukufunda ukuthi ungamelana kanjani kahle ne-spin phakathi nendawo ngaphambi kokuthi wazi ukuthi uphotha kanjani.
I-anti-rotation technique ifana nokubracing; itholwa ngokwenza.Esinye sezizathu ezibalulekile ukuthi lolu hlelo lube yimpumelelo ukuthi lwembuleka phakathi nezinsuku ezingama-90, okukunikeza isikhathi sokwakha kancane kancane ikhono elilodwa phezu kwelinye.Lesi kuzoba ngesinye sezindikimba eziphindaphindekayo kwethi izinhlelo.
Ukugobela phambili kuwumsebenzi ovamile wansuku zonke.Nakuba kuvame ukunganakwa muva nje, ukugoba komgogodla kusilungiselela ukunyakaza okuvamile, ngakho-ke kudingeka sibe ngcono ekwenzeni lokhu kunyakaza okuyisisekelo.Ukuze silungiselele kangcono lokhu kunyakaza kwansuku zonke, kudingeka sithuthukise indlela yethu.
Yebo, lokho kusho ukuthi ama-crunches nokunye ukunyakaza akukubi konke. Ezweni lokufaneleka, ukunyakaza okuthile kuphelelwe yisikhathi, futhi ukuguquguquka komgogodla kuye kwabonakala "njengenkinga" eminyakeni yamuva. umgogodla yilokho okwenzayo njalo ekuseni lapho uhlezi futhi wehla embhedeni—nalapho ucosha okuthile phansi.Ukugobela phambili ngeke kukulimaze.Ukuzijwayeza okungekuhle!Kungakho ngifuna ukugcizelela indlela yakho nezindlela zakho kokuthi zonke izinyathelo.