Kuvaka abs zviri nani nekubatanidza maitiro
Vatambi vanoda ruzivo rwakasimba rwekusimba kwemasimba ane simba uye mamwe maitiro ekudzidzira ndeye chikamu chiduku chepurogiramu. Ichokwadi, iyo yakanakisisa ab maitiro yevatambi inotarisa iyo yose yepakati, iyo iyo mimba yemumvuyo inenge yakawanda. Iko 'nheyo' inoreva mutsara unomhanya kubva kumusoro kusvika kumapanga uye wraps kubva mberi zvichienda kumashure kwemuviri.
Imwe nzira yakajeka yokunzwisisa zvinosanganiswa mumusoro ndeyokuti inoumbwa nemisumbu yose inoita marwadzo. Uye kunyange zvakanyanya kuve nyore: iyo yepamusoro ndiyo mishonga yose kunze kweiyo yemigumo.
Chinangwa chepfungwa yakasimba uye yakasimba ndeyokupa nheyo yakasimba kubva iyo inotanga kufamba kwakasimba. Ichokwadi, kufamba kwose kwemuviri kunotangira kubva kumucheto. Mutambi haakwanisi kumhanyira, akanda bhora kana kusvetuka kechikwata kana maoko nemakumbo zvisina chikonzero chakasimba chokutsigira kutanga kufamba. Saka nheyo ndiyo inokosha yezvimwe zvemasimba makuru ose.
Mazano Okuvaka Ab Achibudirira uye Kubatsira Kwokutanga
Ita mamiriyoni (3-5) ab maitiro anosvika 3-5 pavhiki. Tanga nekurovedza nekudzokorora kwakagadzikana kwehutano hwako uye iwe paunowedzera kuwedzera kwenhamba yekudzokorora. Iwe haufaniri kuita zvose zvidzidzo; ingosarudza izvo zvinokushandira zvakanaka uye zvinoshandura tsika yako pamwedzi.
Heano mamwe emabasa anobudirira ekusimbisa nekusimbisa masimba emimba pamwe nekuvaka chigadziro chemukati.Kana uri kutsvaga kubasa kwakakura kwekubasa , sanganisira maitiro ekutevedza kuti uite maitiro akaenzana ekugadzirisa basa routine.
Maitiro Akanakisisa AAb Abatambi
- Dragon Flag Advanced Core Exercise . Yakagamuchirwa kumusorosoro master, Bruce Lee. iyo Dragon Flag, inenge iine imwe yepamusoro-soro yemuviri muviri waunogona kuita.
- Bhasikoro Crunch Kuedza Kudzidzira . Izvo basa rekubhabisa rinowanzoenderana nepamusoro perongwa rwema best ab maitiro kana rakaitwa zvakanaka.
- Captain's Chair Exercise . Chimwe chikuru chekuita basa, asi iwe unoda zvigadzirwa (kana kuti zvisikwa) zveiyo. Zvose zvinowanzova nemakumbo emakumbo.
- Ab Crunch paAn Exercise Ball . Iwe unogona kunge uine bhora rekuvhiya kumba kana mugaraji iri kuunganidza guruva. Ichi chiito chekutanga chinogona kubatsira kuchiisa zvakanaka.
- Single Leg Bridge Kudzidzira . Iyo yakanakisisa isingazivikanwi nheyo yekushandisa.
- Vertical Leg Crunch . Izvi zvinogona kuva dambudziko kumucheto wezasi kana waita zvisina kunaka. Iva nechokwadi chekuti unozviita zvakanaka nekuve nemudzidzisi chengetedza fomu yako.
- Long Arm Crunch . Imwe shanduro yemutambo unofarira zvokuti anenge munhu wose anogona kutanga kuita.
- Kudzorera Crunch . Dzakanya tsoka netsoka dzinogara dzakasimba.
- Plank (Hover) Kuita muviri . Chimwe chekutanga chekuita maitiro chinotanga kuonekwa mumakirasi e yoga.
- Chimiro (Basic) Chirwere chemuviri
- Crossover Crunch . Zvakanaka kune zvinyorwa!
- Akagara Oblique Twists ne Medicine Ball . Tough, asi inoshanda.
- Oblique Crunch . Iwe unoziva uyu.
- Plank pa Balance Ball . Tora plangi yekutanga kune imwe itsva.
- Alternating Supermans . Usakanganwa kushanda paketani yakashure.
- V-Sit Exercise . Double orch!
Iwe unogonawo kutevera izvi: Quick Core Workout
Nokubatanidza mamwe emhando dzakanakisisa dzedzidzo dzakaitwa imwe pashure pechimwe, iwe uchawana basa rinobudirira rekuita basa iro rakakoshawo sechikamu chekudziya kwako uye kunononoka pasi.
Ramba uchiyeuka kuti kubadzidzira oga hakukwani kune mutambi. Kubatanidza izvi maitiro ekudzidzira nemitambo-yakadzidziswa ichakubatsira iwe kukudziridza kutsungirira, unyanzvi nekubatana kuti uwedzere pamutambo wako panguva yekuderedza kuneta nekukuvara.
Pakupedzisira, zvakakosha kuyeuka kuti kuvaka uye kuchengetedza huru huru uye nheyo yakasimba kunotora zvinopfuura izvi zvidzidzo chete.
Inotorawo chikafu chakakodzera uye hutano hwakanaka hwakakwana hunobatanidza simba, kuenzanisa, kutsungirira uye simba rekuita. Basa rakanakisisa rinoshandiswa ndevaya vanopa ruzivo rwakakwana rwekudzidzira, chikafu chepamusoro, uye kuzorora kuzhinji nekudzoka.