Ab kubata basa rinotora zvakawanda. Sei usingaiti kuti zvive zvakanakisisa zvingave? Heano mamwe mazano ekugadzirisa kubasa kwebasa zvinobudirira - kwete kungoita bhizimusi rakanaka, asi rinoshanda zvikuru zvakare.
1) Ziva Masimba Emuviri Wako
Kana iwe uri kuenda kubasa kushanda nenzira iyo inotora chinhu chekutanga kuziva kuti ndeyei musuru huri kushanda. Vanhu vazhinji havazive kuti abs hariri 4 mapoka emasumbu ane zviito zvakasiyana.
Kana iwe uchida kubasa kwako kubhi kubudirira iwe unoda kushanda yese yemimba. Kuziva danho rokutanga:
Nzira Yokudhonza Muchepa Wako Sei
2) Haisi Nezve Hip Flexors kana Tucking the Pelvis
Oo. Mabasa akawanda uye zvishoma zvitsva ...
Hip flex flexors mishonga inobatsira kuburitsa gumbo nematanda pamwe chete, iyo ndiyo inoratidzira basa rakawanda. Zvisinei, kunyange hip flexors inowanzobatanidzwa mubasa rekubasa, unoda kuve nechokwadi kuti abs yako iri kushanda zvakaoma, kwete yako hip flexors.
Saizvozvowo, kubata mapuranga kunogona kuita kuti kubhidzira basa kuone uye kunzwe kunoshamisa (kana zvisiri kupinda munzira). Tucking inogona kukuvadza zvakare mushure mako uye kuita kuti iwe usvike iyo miviri yakadzika yepamuviri inoda kushanda.
Tucked vs Neutral Pelvis
Hip Flexors vs Abs
3) Kuenzanisa Ab Workouts Nezvekudzoka Kwakare
Mutsipa yepamuviri uye mushure mushure maenzanirana kunze nenzira dzakakosha pakugara kwako uye hutano hwepamusoro pako.
Kuti uite zvakanaka, yakachengeteka kufamba kwose kwemisumbu yako yepamusoro inoda kushanda pamwechete, kusanganisira mushure mushure.
Kana iwe ukashanda mishonga yako yemimba usinganzwisisi nechekuwedzera kushandiswa maitiro zvakanyanya, hausi iwe chete iwe unenge uri mukuru wechirwere chekurwadziwa kwemuviri , asi iwe unogona kunge wakaguma usingakanganisi, kusagadzikana kwemaitiro (chii chakanaka is flat abs ipapo?).
5 kudzokera kushandiswa maitiro
Kudzoka kutambanudza uye simba rinoshandisa
Mirayiridzo yePilates Back Exercises
Nei Pirates inoshanda yeRew Pain
4) Shanda Upper uye Lower Abs
Nenzira dzepamusoro hapasina kusiyanisa mimba yemimba kumusoro uye pasi. Zvisinei, kushanda ikoko kune yakaderera uye yakaderera kusiyana kwezvakasiyana uye iwe unoda kutarisa zvinhu zviviri. Kana iwe chete uine maitiro akaita sebhokisi rinokurudzira (iwe uri nani pane zvinyorwa) iwe unogona kunge uri kudarika-kusimudzira kumusoro kwebasa uye unoshamisika kuti sei uchiri nechezasi pasi.
Mienzaniso Yokuenzanisira - Upper Ab neChinyorwa cheAng Ab:
Dzokera
Tora
Double Double Leg Stretch
Mutemo Wakawirirana Unoderera
Single Leg Stretch
Uyezve ona:
Pilates Flat Flat Ab Zvidzidzo Zvekuita Basa
20 Maminitsi Makore ePirates
5) Ita Pilates Yakawanda Inobatsira
Vanhu vazhinji vanoshamwaridzana naPilates neab kushanda. Uye ndezvechokwadi, Pilates ibasa rakawanda remuviri. Pilates inoshandisa iyo ABS yose nenzira yaunogona - yakakwirira abs, yakadzika pasi, kumativi ose, kuputika, kutambanudza etc ... Tinotanga nemusoro, uye chaizvoizvo Pilates simba , iyo inopfuura kudarika kunze nekuti, chaizvoizvo, mimba yemimba usashanda uri woga.
Iko kusakosha kwako kuti ukwanise kushanda pamwe chete nemamwe mimwe miviri mumuviri wako - kunyange nenyuchi yakanyanya. Saka Pilates ndiyo nzira yakazara-muviri, uye ndiyo nzira yaunowana nayo yakanakisisa isina-yakadzika, hongu, asiwo iyo iyo inoshanda zvakanaka maererano nezvose zvaunoda kuita muupenyu hwako.
Saka usangozviisa kune ab exercises. Dzidza basa muviri wako wose kubva pakasimba.