Akanakisisa Ab Anoita Unogona Kuita

Kana iwe uchida chaizvo kuwana makosi ako akasimba, akasimba iwe unoda kusarudza maitiro anoshandura maziso ose emucheto, kusanganisira rectus abdominis (kana kuti "sita pack"), zvinosungirwa , zvinyorwa zvepabonde , nechezasi .

Nepo kune maitiro akasiyana-siyana emaitiro aunokwanisa kuita nokuda kweA abs, pane zvimwe zviri nani pane dzimwe. Kutaura zvazviri, American Council on Exercise yakapa chidzidzo chekuziva zvakanakisisa uye zvakanyanya kub exerc exerc.

Izvi zvinosanganisira zvose zvekudzidzira kwakabuda pamusoro pamusoro pokuti udzikise hutundu hwemasikisi mune yako abs. Ita basa iri maviri kusvika katatu pavhiki nekuda kwekubasa kwako kwakanakisisa.

Bhizimisi Kudzidzira

Zvino tanga nebhayisikoro kufamba:

1. Nhema uchitarisana nepamusoro pemubhedha wako uye isa maoko ako shure kwechiso chako, zvisingabatsiri kutsigira neminwe yako.
2. Uya nemabvi mubhokisi uye usimudze mapepa acho kubva pasi kunze usina kutora pamutsipa.
3. Shandura kuruboshwe, uine bhodhi yakarurama kumabvi ari kuruboshwe iwe paunotambanudza rimwe jumbo.
4. Shandura mapande, uuye nechemberi kuruboshwe kurudyi.
5. Ramba uchichinja zvinyorwa mukufamba kwekufamba kwema 1-3 seti 12-16 reps.

Kapiteni Sachigaro Yechegi Inomuka

Mirai pachigaro uye musunge zvigaro zvekusimudzira muviri wenyu wepamusoro.

1. Shingairira mushure mako kurwisa pad uye chengetai mapepa akasununguka.
2. Bend pamabvi uye kubvumirana neko kusimudza mabvi kuti uwedzere mazinga.
3. Edza kusasimudza musana kana kusunga makumbo.
4. Zvishoma nezvishoma udzoke pasi uye dzokorora kwema 1-3 mashure e 12-16 reps.

Kukwidziridza kwechigaro chechigaro chetungamiri, kazhinji kunowanikwa mune dzakawanda, kunoshandisa rectus abdominis pamwe nezvinobvumirwa.

Kana iwe usingakwanisi kuwana sachigaro wepamusoro wechikwata, iwe unogona kumira uchibatanidza bhandi rekusvitsa kana mabhandi evha.

Dzidzira Bhora Crunch

1. Nhema pabhola, kuchiisa pasi pezasi.
2. Tambanudza maoko ako pamusoro pechifuva kana kuisa shure kwechiso chako.
3. Bvumidza yako abs kusimudza torsi yako kubva bhora, uchikwevera pasi pebhodhi yako uchienda kumuno.
4. Paunenge uchivhara, chengeta bhora rakasimba (kureva kuti, bhora harifaniri kupera).
5. Pasi patsika pasi, kutarisa mukati, uye kudzokorora kwema 1-3 mashure e 12-16 reps.

Bhokisi rekuvhima ndiro chigadzirwa chakanakisisa chekusimbisa abs. Icho chinoshanda zvakanyanya kupfuura gorofa crunches nokuti makumbo anowanzove akabatanidzwa pane iwe uri pasi. Paunenge uine bhora, the abs ising more work.

Vertical Leg Crunch

1. Nhema pasi uye uwedzere makumbo zvakananga nemabvi akayambuka.
2. Isa maoko ako mushure musoro kuti uwane rubatsiro, asi dzivisa kusvetera pamutsipa.
3. Shingairira kub kusimudza mapepa acho kubva pasi, sekunge uchisvika pachifuva chako kumakumbo ako.
4. Chengetedza makumbo munzvimbo yakagadzikana uye fungidzira uchiunza bhomba yako mudumbu kumucheto wako pamusoro pekufamba.
5. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi maviri nematanhatu.

Mutsindo unomira ndeimwe humwe hunobudirira hwe rectus abdominis uye zvinyorwa. Izvozvo zvakafanana nekugadzirisa nguva dzose, asi makumbo ako akarurama, achikugombedzera kushandisa yako abs kuti uite basa rose uye kuwedzera simba kumushandiro.

Torso Track

1. Bata zvinyorwa zveTorso Track uye ubudise kunze usina kubata mweya wako (sekunge uchizvinyima).
2. Exhale uye famba mberi kusvika kune iwe unogona kunyatsogona.
3. Kana iwe ukawa pakati uye uchinzwa uri shure kwako, iwe wapfuurira kure. Svetesa mararamiro ako sekufamba sezvinodiwa kudzivirira musana wako.
4. Shingairira abs kuti musakudze muviri wenyu.
5. Wedzera dambudziko nekushandisa mamwe mapurisa emakumbo.

Kana iwe usina Torso Track, unogona kubatsiridza nekuedza kub inobha pabhora.

Iyo Torso Track inobuda senhamba ye5 yekuita maitiro anobatsira, asi ichi ndicho chimwe chezvinhu zvangu zvishoma zvandinoda zvidzidzo nokuti zvinogona kukonzera marwadzo ekudzokera shure, kunyanya kana iwe uchibuda kure. Zvechokwadi, mumusangano weACE, vatsvakurudzi vakawana kuti nhamba yakawanda yezvidzidzo zvinonzi marwadzo ekudzokera shure, saka iwe unogona kutamba kudhura, uye kusagadzikana, kweiyo uye kusarudza zvimwe zvidzidzo zvinogona kutarisa abs nehutano hwakakwana.

Long Arm Crunch

1. Nyare pamatehwe uye uwedzere zvombo zvakananga kunze kwetsoka nemaoko akasungwa, kuchengeta maoko pedyo nenzeve.
2. Shingairira the abs uye simudza mapepa acho kubva pasi.
3. Chengetedza maoko ako zvakananga uye usapinda mutsipa. Kana iwe uchinzwa kurwadziwa kwemutsipa, tora rumwe rutivi mushure memusoro uchichengetedza rumwe ruoko rwakatambanudzwa.
4. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi maviri nematanhatu.
5. Iwe unogona kuwedzera kuwedzera kuburikidza nekubata dumbbell ine chiedza kana iwe uchida zvimwe zvinetso.

Iyo yakareba yehondo yakasarudzwa inoratidzirwa yechitanhatu yakanyatsoshanda kubhibhidziro, kushandura tsika yepamusoro pasi nekugadzirisa maoko shure kwako. Izvi zvinowedzera kuwedzerwa kwevhesi kuenda, kuwedzera dambudziko rakawanda uye kuoma. Izvi zvinosimudzirawo chikamu chepamusoro che abs, zvisinei kuti zvakakosha kuyeuka kuti rectus yako abdominis inongova imwe musara wakareba unofamba uchibva kubva mubhokisi rako rezasi kusvika pamapapiro ako. Nepo iwe unogona kusimbisa chikamu chimwe chete, chero basa ripi neripi raunoita rinoshanda mushure mese.

Kudzorera Crunch

1. Nhema pasi uye uise maoko pasi kana shure kwe musoro.
2. Uya nemabvi muchipfuva kusvikira apfugamira kusvika kune 90 degrees, nemakumbo pamwe chete kana kuyambuka.
3. Shandisai abs kuti muvhare mahudyu kubva pasi, kusvika pamakumbo kusvikira kumusoro.
4. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi maviri nematanhatu.
5. Icho chitinho chiduku, saka edza kushandisa yako abs kusimudza mahudyu ako pane kungofungira makumbo ako nekusika kukurumidza.

Izvo zvakashata zvinopinda munzvimbo yechinomwe kuitira kubhidzira maitiro anobatsira, nechinangwa che rectus abdominis. Nekufamba uku, iwe unonamatira zviuno kubva pasi, saka iwe uchanzwa izvi muchikamu chezasi che abs. Chinokosha chekufamba uku ndechekudzima kusvetuka makumbo kuti urere mahudyu. Icho chinhu chiduku, chisingaoneki, saka iwe unongoda kusimudza muhudyu mako masendimita masere kubva pasi.

Kupwanya neHeel Push

1. Nhema pamusana wako nemabvi akadzikamisa uye maoko ari kunyunyisa musoro.
2. Flex tsoka dzako uye uchengete kuti dzive dzakanyatsogadzikana sechinhu chako chibvumirano che abs, uchisimudza mapepa acho kubva pasi.
3. Edza kusatora pamutsipa nemaoko ako, asi zvishoma zvishoma tsigira musoro wako.
4. Pamusoro pekumhanya, fungidzira zvitsitsinho zvako muvhu kana uchinge uchinge uchitsigira mushure mako uye uchingomutsa zvishoma kubva pasi.
5. Pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi maviri nematanhatu.

Iko kunoputika nechitsinho chechitsinho kunoratidzika sechinyakare, asi mune iyi shanduro, iwe unosundira zvitsitsinho zvako pasi, izvo zvinobatanidza rectus abdominis musumbu kupfuura nguva dzose zvigunche.

Ab Roller

1. Gara paAb Ab Tora uye tora mazariro muruoko rumwe.
2. Shingairira the abs uye dombo mberi, zvichibva musangano kubva kubasa panzvimbo yekushanda.
3. Kusunungurwa nekudzokorora kwema 1-3 mashure e12-16 reps.
4. Enda zvishoma nezvishoma kuti uwedzere kukurumidza. Edza kuisa pfungwa pane yekuti kwete panzvimbo yekusimudza maoko.

IAb Roller iri nhamba ye 9 yekutsvaga rectus abdominis, uye iwe zvichida wakamboona izvi zvakapoteredza gym (kana pasi pemubhedha wako) kwemakore akawanda apfuura. Chii chakanaka pamusoro peizvi kuti chinopa mutsipa uye ruoko rutsigiro, chimwe chinhu chingave chakanaka kune vanhu vanonzwa vachinetseka mumitsipa pavanoita zvigaro zvese. Kana iwe uine Ab Roller, iwe unogona kuwana kubasa kwakakura nemhando dzakasiyana-siyana dzekudzidzira .

Ronga paElbows nezvigunwe

1. Nhema inotarisana pasi pamubhedha uchizorora pamashure, zvigadziro zvakadzika pasi.
2. Bvisa pasi, usimudze zvigunwe uye ugare pamakumbo.
3. Chengetedza musana wako wakatetepa, mumutsara wakarurama kubva pamusoro kusvika kune zvitsitsinho.
4. Tanidza mapepa ako uye usungirire mimba dzako kuti udzivise kupera kwako kwemashure kusanamatira mumhepo kana kuputika mukati.
5. Gara kwemaminitsi makumi maviri kusvika makumi matanhatu, pasi uye dzokorora kwema 3-5 zvakare.

Dhipatimendi rejoko rakarongedza nhamba yegumi mumubatanidzwa weACE uye inzira yakanaka yekuvaka kutsungirira mukati mese uye kumashure, pamwe chete nemisimba yakadzikama. Izvi zvinowedzerawo pakuvaka simba rekusimudzira , chiito chekuita chinoda zvishoma zvishoma simba guru.

Kana izvi zvakakuomera iwe, edza iyi modified plank.

_Kunobva:

_{American Council on Exercise. (2001). American Council on Exercise (ACE) -kunyatsodzidza Chidzidzo Kunoratidza Zvakanakisisa uye Zvakaipisisa Zvidzidzo Zvemuviri [Press release].}