Kushanda Kushanda KweCore Yako
Kuwedzera mamwe maitiro ekumira kunogona kukupa zvakakwana zvakagadzirirwa zvekare zvinokusimbisa iwe munzvimbo dzose, iwe uri kumira, wakagara kana wakarara pasi. Dzidza kuti sei uye sei kuti uite tsika yako yekugara kubva pasi.
Chinyorwa chekudzidzira Ab Kuongorora paGoro
Kuita maitiro ekudzidzira paburiro kunonzwisisika-kushanda mishonga yako, iwe unofanirwa kunge uri panzvimbo apo misimba yako inoshanda zvakananga kushandiswa kwekuvhiti.
Nokuda kwezvinyorwa zvemazi iwe unonyanya kunetseka nazvo (rectus abdominis), izvo zvinoreva kurara pasi nekuputika mapepa kumucheto, nechisimba chekuwedzera kukundira mune nzira yakarurama. Zvechokwadi, ye10 inobatsira zvikuru kubhidzira maitiro , zvose asi imwe yakaitwa yakarara pasi, kusanganisira mabhasikoro, mabhanki emabhora, uye mutsindo wemakumbo. Izvi zvinoshandiswa pakutsvaga iyo yose mushumbisi muus abs, asi nekutendeukira kumabasa ekudzidzisa , ikozvino kunonzwisisika kuti unoda simba rakasimba, kwete kungovata pasi, asi nezvose zvaunofamba zuva rimwe nerimwe.
Kumira nokuda kweApri yako
Dambudziko nderokuti, apo iwe unonzwa sokuti iwe wakanyatsoshanda yako abs, iwe kazhinji wakarasikirwa pane mamwe mabasa ekutanga kudzidziswa nekuisa pfungwa yako yakawandisa pamagunches. Inguva yekutarira nzira itsva yekushanda yako abs nemashandiro anobudirira, anoshanda uye, kunyange zviri nani, anokutorera pasi.
Kushanda muviri wose zvakakwana kunobatsira kupfuura kuedza kuparadzanisa mapoka emasumbu akasiyana-siyana (akafanana nemagunche anoita). Izvo zvinoreva kuti yako abs ndeyokuti, nepo kupunzika nemimwe miviri yepasi ichiri nechinzvimbo mukurovedza kwako, kumisa basa rekuwedzera kunogona kuwedzera hutsva uye humwe hutsva pakushanda kwako, zvichikupa zvinopfuura kungove nesimba yakasimba, asi musimboti wakasimba .
Kuratidza Ab Ab Exercises
Iyo yakanakisisa kumire bha maitiro inosanganisira kusunungura muviri wako kuburikidza nemapuraneti akawanda ekufambisa uye unosanganisira kufamba kunoita kuputika, kutenderera uye kubvarura chinangwa chako. Ichowo chikonzero chakanaka chekuisa musanganiswa wekumira uye pasi yezvipfeko kuti urove matanda ose edzimba kuitira simba rakasimba, rakakodzera.
Izvi zvinotevera mienzaniso mishomanana yemitambo yekumira iyo inotarisa yose mitsipa yepakati, kusanganisira rectus abdominis, mukati nekunze zvisingabvumirwi, zvinyorwa zvebdominis , uye zvinyorwa zvemashure kumashure. Zvakawanda zvezviito izvi zvinotarisanawo nekuenzanisa kwako nekugadzikana, zvose zviri zviviri zvinoda kuomeswa kukuru kwekubatanidzwa:
- Reverse Woodchop
- Horizontal Woodchop
- Medicine Ball Side Bend
- Windmills
- Overhead Squats
- Medicine Ball Circles
- Makombeti Anokonzerwa neMed Ball Rotations
- Mufananidzo 8s Ne Med Ball
- Imire Pamberi Crunch
- Kuramba Crossover Crunch
Kudzidziswa kweCore Training
Ramba uchiyeuka kuti haufaniri kudzidzisa iwe kubvisa zvakasiyana. Chidzidzo chikuru chinoitika munguva inenge yega yega yega yekudzidzira , kunyanya kudzidzisa kuwedzera . Chero basa ripi rinokuda kuti ugare wakasimba mumuviri wako sezvaunosimudza uremu huchabatanidza nheyo yako, kunyanya kana iwe uri kuita maitiro emakemikari, unofambisa zvinosanganisira zvose kumusoro uye pasi pasi panguva imwechete.
Mimwe mienzaniso inosanganisira:
- Imwe-Yakasungwa Kufa
- Chikamu kuChikamu Med Ball Makomba
Wedzera zvimwe dambudziko guru mumabasa ako nekuedza izvo zvataurwa pamusoro apa kana kuunganidza iwe pachako kuenda pamwe chete. Iwe unogonawo kuita zvidzidzo pabhodhi rekushandisa paunomira kune rimwe gumbo, kana pane nzvimbo isina kugadzikana (kufanana neBOSU ). Kwete yako chete iyo ichava yakasimba uye yakanakisisa yekugona kubata zvese zvehupenyu, asi iwewo haufaniri kuita chimwe chinhu chakaoma.