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.
Ukuze uthathe 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 ukuze uhlale, ukuze uthole imiphumela oyifunayo.
Zone lezi zigaba ngeke zithuthukise amakhono osuvele unazo kuphela, kodwa futhi zengeze amathuluzi amasha sha ebhandeni lakho lamathuluzi. Lokhu 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 ingenye yamakhono angaphansi kakhulu ekuqeqesheni.Kufanele usekele lokho ofuna ukukuvikela, okuyinto kulokhu kubhekisela endaweni yomgogodla wakho.I-pose oyithwala nsuku zonke ifana ne-pose oyiletha ekuphakameni.Kungakhathaliseki ukuthi unebha emhlane wakho ongenhla we-squats noma izandla zakho ezine-trapezoidal bar ye-deadlifts, uma ungayisekeli kahle ingozi yokulimala.
I-Bracing iyisenzo sokwakha ukuzinza phakathi kwamahlombe nezinqulu.Kufanele kuzwakale njengomugqa wokuqina oqinile oxhuma phansi kwesifuba nesinqe.Enye yemibono eyiphutha evamile mayelana nokubopha iwukuba uhileleka ekuqiniseni ngokumunca esiswini sakho.Lokhu kwenzelwa ukususa ukucindezela kwangaphakathi kwesisu esiswini sakho, okuphambene ncamashi nalokho esifuna ukukufeza.
Ukucindezela kwangaphakathi kwesisu kuchazwa njengokucindezela kwesimo esizinzile ngaphakathi komgodi wesisu.Lokhu mshini ungasimisa kangcono isisu sakho.Cabanga nje umzimba wakho ongenhla uyibhodlela lamanzi lepulasitiki elingenalutho. Uma lingekho ikepisi ebhodleleni lamanzi (akukho ngcindezi, akukho ukusekela), ibhodlela lingagotshwa cishe kunoma iyiphi indlela oyifunayo ngaphandle komzamo. uhlobo olufanayo lomshini esizama ukuwusebenzisa 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.Ukunyakaza okuningi okubona abantu bekwenza ejimini kubekwe zodwa, ngemigqa eqondile, engafani neze nendlela esiphila ngayo nsuku zonke.Iqiniso liwukuthi, siyazungezisa (kaningi).Cabanga ngokuphendula umzimba wakho njengoba uhlangana kuthelawayeka, noma ukusonta umzimba wakho ukuze upakishe igrosa.
Ukuzungezisa ukuhlanganisa amalunga amaningi nezinhlelo zemisipha ezisebenza endaweni emaphakathi. Ngokuvamile, leli phuzu elimaphakathi liphakathi nendawo, ikakhulukazi uma sihamba emzimbeni noma sisuka kumaleveli ahlukene. Nakuba singafuni ukushintshana ngokukhiqiza amandla phakathi 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 eziphindaphindayo ezinhlelweni zethu.
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 kwaba nedemoni "njengenkinga" eminyakeni yamuva nje. Kodwa, njengoba wenza ngama-crunches, ukugoba umgogodla wakho yilokho okwenzayo njalo ekuseni lapho uhlezi futhi uphuma embhedeni-futhi uma ugoba okuthile okulimazayo. ukubulawa!Yingakho ngifuna ukugcizelela ifomu lakho namasu kuzo zonke izinyathelo.