Nzira Yokuita Nhengo Yakakwana yeBdomin Crunch

Pasinei nokuti unovada kana kuvenga, iwe wakave wakaita zvakawanda kwavari kwemakore, sevamwe vedu.

Kugunzva kwave kuri kushandiswa kwekushanda kweb kubhi kwemakumi makumi emakore uye, kunyange zvazvo takawana zvakawanda zvezvimwe zvekudzidzira, magunches achiri nzira yakanaka yekutsvaga yako abs. Chikonzero chekuti crunches inoshanda zvakajeka ndeyekuti mabonde anoshanda sei.

Kunyanya, zvigunche zvinotarisa rectus abdominis kana izvo zvatinowanzonzi '6-pack muscle' inomhanya mberi kwemuviri.

Ndiyo mutsara uyu, apo iwe unoderedza mafuta emimba, anokupa iyo yakavezwa ab inotarisa kuti vazhinji vedu tinoshuva. Nguva dzose paunoshandura yako abs, iyo ipi zvayo apo unobvumirana neef kusvitsa mapepa ako kumahudyu ako, unotarisa kuti 6-pack muscle.

Kunyengera Kunokanganisa

Kunyangwe vazhinji vedu takaita mazana, zvichida zviuru zvemagunches pamusoro pemakore, vazhinji vedu isu zvichida tinovaita zvisina kururama. Kana, kana zvishoma, kusavaita sezvinokwanisa sezvatingaita.

Chinyengeri pamusoro pekugunzva ndechekuti kuvasika zvakanaka kwakanyanya kupfuura kunotarisa. Ichokwadi, vazhinji vedu takave takazviita kwenguva yakareba zvakadaro, hatigoni kunyatsoteerera mafomu.

Zvimwe zvezvikanganiso zvakajairika zvinosanganisira:

• Kutamba pamutsipa - Izvi hazvirevi chete mutsipa, asi zvinotora kubva pakushanda yako abs. Iwe unoda kutanga chikwata chiri chako chako, kwete kubva mumusoro wako.
• Kugunching-soro-yakanyanya -Kurwisana kunofambisa, kusimudza mapepa emafudzi anenge masendimita mashoma kubva pasi. Vamwe vedu vanobvisa mapepa kumusoro, izvo zvinowedzera kukurumidza uye kunoderedza kushanda kwebasa racho. Zvinotora nguva kuti uwane simba mu-abs, saka zvakanakisisa kutora nguva yako uye kuita kufamba zvishoma nezvishoma pane kushandisa zvakanyanya kuti muviri uwedzere.

• Unosununguka paunenge uchiburukira pasi - Zviri nyore kuti mafudzi ako awire pasi asi nzira yakanyatsoshanda ndeyekuti uchengetedze kukanganisa kuri abs mumutambo wose. Iwe hauzombodi kusunungura zvachose mapepa kusvika pasi.

Kuita Izvo Zvakakwana

1. Rara pasi pasi pamusana wako uye ufugame namabvi ako, uisa mavoko ako shure kwepamusoro wako kana kuvhara pachipfuva chako. Vamwe vanhu vanoona kuti kuyambuka maoko pamusoro pebhokisi kunovabatsira kudzivisa kutora pamutsipa. Zvisinei, kana iwe ukawana mutsipa wako wakanyanyisa, iwe unogona kuchengeta ruoko rumwe ruchitsika musoro.

1. Kana uri kuisa maoko ako shure kwetsime yako, minwe yako inofanira kunge yakanyatsotema musoro wako. Iko pfungwa ndeyokutsigira mutsipa wako usina kubvisa kubva kubasa re abs yako.
2. Dhonza bhomba rako kumucheto mako mushure mekugadzirira kufamba.
3. Zvishoma nezvishoma unobata mimba dzako, zvichiunza mapepa ako mapepa anenge anenge masendimita maviri kubva pasi.
4. Exhale sezvaunouya uye uchengetedze mutsipa wako zvakananga, shanduka. Fungidzira iwe uri kubata bhora re tennis pasi pechigunwe chako. Icho chiri pamusoro pekona iwe unoda kuchengeta chinhu nguva yose.
5. Bata pamusoro pekufamba kwemaminitsi mashomanana, kufema uchienderera mberi.
6. Zvishoma nezvishoma udzoke pasi, asi usazorora zvese.
7. Dzorerazve kusvika kune makumi maviri kusvika makumi maviri zvakadzokorora nemafomu akakwana rep rep.
8. Kuti uwedzere kusiyana, isa mabvi ako panguva imwechete iwe unosimudza muviri wako wepamusoro kubva pasi (muviri wose wakanyanyisa)
9. Kuita kuti zvive zvakanyanya kuoma, kuenzanisa pane bhora rekushandisa , bvisa mutoro pahombodo yako

Mazano:

1. Kuti uchengete mutsipa wako mukuenzanisa kwakakodzera, isa chibato chako pasi pechiganda chako kuitira kuti musoro wako urege kubva.
2. Munguva yakapfuura, takaziviswa kuti tibate mushure mako zvakatarisana nechokugara mukati mekutenderera kwose. Iye zvino tava kuziva kuti zviri nani kuchengetedza zvematongerwe enyika . Izvozvo zvinongoreva kuti musana wako uri munzvimbo yakasimba kukutsigira iwe. Nzira yakakurumidza yekuiwana ndeyokutambisa mapepa kumashure uye mberi uye obvumira mapepa ako kuti azorore kune imwe nzvimbo pakati pezvinhu zviviri zvakanyanyisa.

1. Kana musana wako wakanyanyisa, zvinogona kureva kuti abs yako inoda nguva yekuvaka simba. Edza kuisa tsoka dzako pane imwe nhanho kana kuti chikwata chekudzorera shure kwako rubatsiro.

Zvimwe zvinogona kuitika kuCununches

Nepo kuve kwekwenyoro kwakanaka, pane nzira dzakawanda dzekushanda iyo abs pasina kuita chimwe chinhu chakaoma. Ikozvino, zvigunzva hazvisi izvo zvakanyatsoshanda kub exercise . Uye, zvimwe zvekunakisisa kudzidzira kwekwenti yako zvakashandiswa uchishandisa muviri wako wose, kwete kungove yako.

Great Ab Kudzidzira

Saka, kana iwe uri pamusoro pemakumbo, ndezvipi zvitsva, maitiro akasiyana-siyana aunogona kuita nokuda kwekushanda kwepamweya workout? Zvimwe zvinosanganisira:

• Reverse Woodchops neBan

• Rutivi Runowanikwa neMishonga Ball
• Overhead Squats
• Med Rot Ball Rotations neLatin Lunges
• Imire Pamberi Crunch

Zvimwe zvakanyanya Core Exercises

Zvakakosha kuisa maitiro ekugadzirisa maitiro ako anoshandisa abs aripo. Semuenzaniso, maitiro anoshandiswa akaita se squats ane mahofisi epamusoro kana pushups ane plani yechipfuva kazhinji nguva dzose anonyanya kuisa pfungwa pamusoro.

Mukuwedzera, iyo miviri yakawanda yaunoshanda panguva yekurovedza muviri, inonyanya kushanda iyo kurovedza muviri uye iyo yakawanda yekoriori yaunopisa.

Ko Zvakadini neAvid Flat?

Ko kana iwe uchida flatter abs kana matanhatu-pack? Kana kuti zvimwe unoda kubvisa muffin kumusoro . Icho chinhu chimwe chinhu chinogona kukuitira iwe here?

Zvinosuruvarisa, kwete. Spot kuderedza chete haiti kushanda. Hazvikwanisi kuita basa rinoshandiswa kune rimwe chikamu chemuviri mune tarisiro yekupisa mafuta kubva munzvimbo iyoyo. Paunenge uchivhidzira muviri wako, muviri wako unotora simba kubva mumuviri wose, kwete chikamu chauri kushanda.

Saka, iwe ungaitei? Iwe unogona kudzidza zvakawanda pamusoro pemakumbo emimba uye mararamiro aunoda kuita kuti uderedze muviri wose mafuta. Isu hatina kutonga kwatinorasikirwa namafuta. Isu tinofanira kungoita muviri uye tariro kuti mafuta ekupedzisira anouya kubva kwatinoda.

Nzira Yokutsvaga Bhabheri Fat

• Edza HIIT Workouts - Kudzidzisa kwakadzika kwekuvhara kwemazuva kwakaratidzwa kurongedza mafuta emuviri. Kana iwe uri mutsva kuHIIT kudzidzira, tanga nekutanga kwekudzidzira kwemazuva uye ushande nzira yako kusvika pakudzidza zvakanyanya.
• Simudza Zvigadziko - Kusimudza zvimedu zvinokubatsira kuti urege kurasikirwa nemafuta emuviri, zvinogona kukubatsira kuti urege kurasikirwa nemimba. Dzidzo dzakaratidza kuti vanhu vanosimudza zvisikwa pamwe nekuita cardio vane madumbu mashoma kudarika vanhu vasingaiti. Kutanga nehutano kudzidziswa .
• Ongorora Zvokudya Zvako - Wakave wakanzwa kuti flat flat inogadzirwa mukicheni uye pane chikonzero chekutaura ikoko. Kudya kwako ndiko kwaunogona kufambira mberi zvikuru nekurasikirwa nemimba yemimba. Tanga nekuwana pfungwa yekuti makireji akawanda aunoda uye wochengeta diary yezvokudya kuti uone tsika dzako.

Ichokwadi ndechokuti hazvisi nyore kubvisa mafuta emimba, asi zvichiri kukosha kushanda yako. Imwe yakasimba kumashure uye yakasimba iyo ndiyo nheyo yekutama kwako kwezuva nezuva, saka pasinei nokuti inoita sei, inoda kusimba.

> Kwakabva:

> Sternlicht, E., et al. 2007. Electromyographic kuenzaniswa kwebhora rakagadzikana rinopesana nemagariro. The Journal of Strength and Conditioning Research, 21 (2), 506-509.