Mazano okuwana ABS yakasimba uye dumbu rakadzika
Kana zvizhinji zvekubhidzira maitiro iko chikamu chekugara uchiita basa rako mune tarisiro yekuvandudza simba, sexy sexy, iwe ungave uri kuparadza nguva yako. Vanhu vazhinji vanokanganisa kuita zvisingaverengeki maitiro ekufunga kuti ndiyo nzira inokurumidza kugadzirisa dumbu, asi chokwadi ndechekuti kuitira kuti zvose zvive zvakasimba uye zvinotsanangurwa pakati, zvinotora zvakawanda kupfuura kungoita zvakawanda.
Kuti ushande mishonga yemukati , unoda maitiro anoita mishonga yakawanda pakati pemapanga nemapfudzi. Asi zvinonyanya kukosha, kuti ugokwanisa kuona tsananguro mubhasi yako, iwe unoda kuderedza humwe hwemafuta omuviri unovafukidza.
Chirwere chemuviri neCore Exercise
Unofunga kuti abs yako, ita zvakananga maitiro ekushanda anoshanda zvose mumimba dzemuviri . Pane dzakawanda zvekudzidzira maitiro unogona kuita pasina chero mudziyo, uye kunewo zvimwe zvigadzirwa zvaunogona kushandisa kumba, zvakadai sebhokisi guru rekushandisa . Kushandisa bhora kumagunche kunoda kuti ugare wakagadzirisa torsi yako paunenge uchienzanisa nebhora uye iwe unopedzisa uchishandisa misumbu yakawanda kupfuura apo iwe uchiita zvigadzirwa zvemazinga .
Uyewo Ona:
Best Ab Kuedza Kudzidzira Imichina
Dzimwe nguva kuita zvekurovedza muviri kunonakidza uye kunoshanda kana iwe ukakumbira rubatsiro rwezvidimbu zvidhina. Heano mamwe matenga makuru:
Medicine Balls
Kettlebells
Kuramba Balls
Vertical Knee Raise Machine
Uyewo Ona: Pamusoro pepamuviri Kuedza Kudzidzira Muviri Zvisarudzo Zvisungo
Kudzidza-Kuwedzera Kwokudzidzira uye Kutsungirira Kuedza Kudzidzira
Kutsungirira kurovedza kuchapisa makoriro uye kukubatsira kuti uremerwe uremu, asi kana usina nguva yokutsungirira muviri, iwe unogona kuwana humwe hutano hwemwoyo uye makorikiti nokukurumidza nepamusoro-kudzidzira kudzidziswa .
Kugadzirisa makorikori pasina kurovedza muviri kunogona kutungamirira kukurasikirwa kwekutanga, asi iwe unogona kusvika kune imwe nzvimbo, uye iwe unogonawo kurasikirwa nemisumbu.
Zvokudya zvinodiwa zvePlate Belly
Kuti uwedzere mafuta mumuviri uye kuvaka musumbu, unoda kudya kwakakodzera . Kudya kwakanakisisa kune imwe inosanganisira kuenzanisa kwezvokudya zvakakwana (zvisati zvichishandurwa) zvinosanganisira maitiro e-carbohydrates, protein yepamusoro, uye mafuta ane utano . Kudya zvikafu zviduku zvishoma zuva rose kunobatsira vanhu vakawanda kugara vachigutsikana uye kuderedza nzara. Mimwe mazano ekudzivisa kuwana mafuta inosanganisira: kuwana calcium yakakwana, kudya kudya kwekudya uye kudya zvokudya zvakakura. Iva nechokwadi chokuti iwe unogara wakanyatsogadziriswa nemvura yekunwa zuva rose uye iva nechokwadi chokuti usachera makorikori zvakare kana iwe unogona kuderedza musabolism yako.
Mazano Okuzorora Maitiro
Iwe unogona kuita maitiro ekudzikama kwepamusoro kuti uvandudze simba rako rekudzivirira, kuenzanisa, uye kugadzikana. Nheyo yako inoumbwa nemimba yemukoma, yakaderera kumashure, uye mahudyu uye inoita nheyo yezvimwe zvose zvinofamba. Idzo tsvina dzinosimbisa musana uye dzinogadzira nzvimbo yakasimba iyo iyo migumo inogona kufamba. Nheyo yakasimba inokosha pane zvose zvekufamba; kunyanya simba rekufamba.
Core Muscle Strength nekugadzikana Kuedzwa
Basa rePlank rinogona kushandiswa sechikonzero chekuongorora simba rako guru .
Mutambi wepamberi, Brian Mackenzie, akasika ichi chiyero senzira yekutsanangurira simba romunhu iyeyo iye zvino uye kugadzikana uye zvino kutarisa kufambira mberi kwenguva.
Kubatanidza chiduku chimwe nechimwe - kudya kwakanaka, maitiro aerobic, uye chinonyanya kusimbisa kusimbisa - ichaenda nenzira yakareba kukupa iyo yakasimba, yakadzika uye yakashanda abs .