Vanhu vanoda rudo rwakanaka rwemimba. The abs is the muscles around the belly button and those that are attributable to that washboard stomach look. Vanhu vanovenga kuvenga mafuta emuviri , uye kuratidzika kana kukwidza "abs" kuratidza kuti yaenda. Ndizvo zvinokonzera kukwidza kunakidza sita-pack kana sefa yakashata ye flat flat.
Iwe unofanirwa kuita zvinhu zviviri izvi kuti uwane bhiza rakanaka rinotarisa:
- kurasikirwa nechembere mafuta
- kuvaka masimba aya.
Mukuwedzera, vatambi uye mitambo vanhu vanoda simba mumadzimai uye mumisungo yakapoteredza-kumativi ose kusvika kumashure-kuita zvakanaka pamitambo yavo chaiyo. Kunyangwe kumhanya mitambo kunobatsira kubva pamisimba yakasimba, iyo inosanganisira mimba.
Kudzidzira Kuvaka nekusimbisa Madzimai
Chinhu chokutanga kuziva ndekuti iwe haufaniri kutarisa kuti chizvaro mafuta nemadzimai ekudzidzira. Hungu, iri kuedza kufunga kuti ndiyo inoshanda sei, asi iwe unenge uri nani pakatarisana nezvose-zvakapoteredza kuora kwekurehwa, izvo zvichabva zvichinyima iyo mapaundi kubva pawaistline. Kuedza kuderedzwa kwemavara panzvimbo ipi zvayo yomuviri hakusi nzira yekuenda nayo.
Chechipiri, haufaniri kuita nguva dzose maitiro anojekesa zvakasimba mimba yemimba. Dzidziso dzakawanda dzinowanikwa dzinoda kuti uite kambani ye abs uye kuvashandira zvakasimba. Muviri-wakakwana, miviri yakawanda semafuta ekufa uye squats ndiyo mienzaniso yakanaka uye iyo inokosha kudzidzira kwevose-yakapoteredza kurasikirwa kwemazivo zvakare.
10 Kuedza Kukupai Madzimai Makuru
Iwe haugone kuita zviri nani kupinda maitiro gumi aya paunenge uchitarisa ku-abs.
- Kugunzva : Unogona kuita kukanganisa pabhodhi rekushandisa kana pasi.
- Gara Ups : Gara iwe wakasimudza nzira yakarurama uye haisi ngozi. Usaisa maoko mushure memutsipa. Vayambuke pamberi penyu kana kuisa maoko avo pamahudyu kusvika pamabvi. Bend the knees at 45 degrees angle.
- Bicycle Crunch : tsvakurudzo inoti gorozi rekuita basa iri nderimwe remitambo yakanakisisa ye rectus abdominus muscle.
- Sachigaro wechiKapiteni / gumbo rakanamatira rinosimudza : Shandisa Sachigaro Sachigaro kana bhandi rekugadzira muviri
- Wheel Rollouts
- Fitball kuenderera mberi : Shandisa uye urovedze bhora nokuda kwekufambisa kunokonzera rectus abdominis muscle.
- Deadlifts : Ichi chikwata chekushandisa chinoshandisa mimba kuti dzigadzikane muviri.
- Squats : Kune mazana gumi nemaviri akasiyana-siyana e squat. Vabatanidza ivo mumitambo yenyu kuti muedze muviri wenyu mune zvitsva.
- Bent pamusoro pemitsara : Shandisa dumbbells nokuda kwemuitiro uyu unoshanda kumashure uye abs.
- Akagara mitsara yemakabhesi : Mutambo wemakambani ishamwari yako nebasa iri.