Beyond The Six-Pack
Kana iwe ukakwanisa kusarudza chikamu chimwe chemuviri wako kuti uchinje, kuveza uye kugadzira, chii chaizove? Kune avo vedu vane nhengo dzakawanda dzomuviri dzisinganyatsofananidisi chimiro chatinoda, iro mubvunzo wakaoma. Asi, hapana kana mumwe wedu aigona kuputsa chivimbiso chemuviri wakadzika, wakarongedzwa nematanho matanhatu kuti munhu wose aone uye ayemura.
Ichokwadi chakaipa pamusoro peizvi ndechokuti, kune vazhinji vedu, iyi inofungidzira miviri yedu haigone kuitika , zvisingaiti pasina mabasa akawanda kupfuura vazhinji vedu vanogona uye / kana kuti vane nguva uye vanoda kuita.
Kunze kwekuti, pane mazita ezvinyorwa zvinogona kumira munzira yedu, zvichiita chinangwa chekubwinya kwepamusoro kune imwe isingakwanisi kusvika.
Isu hatigoni kugara tichigona kutarisa kuti vedu abs tarisai, asi isu tinogona kudzora kuti yakasimba sei. Six-pack abs inotarisa zvakanaka, asi ABS yakasimba inogona kuita kuti unzwe zvakanaka. Nhengo yepamusoro inotsigirwa inoita kuti mabasa ezuva nezuva ave nyore uye anokuchengetedza kubva pakurwadziwa shure nekukuvara. Kufamba kunze kwemagunches, kunze kwemasabata matanhatu, kunogona kukuratidza kuti chii chaunokwanisa kuita.
Chokwadi Pamusoro paAbhem
Ab myths zvakave zvakapoteredza kwemakumi emakore, zvichida kunyange mazana emakore, zvose zvakakonzerwa nechocho chinangwa chechinangwa che flat flat, toned. Kana ichi chiri chimwe chezvinangwa zvako, chimwe chawakakundikana kusvika pasinei nemakunche ako aunoita, kuziva zvishoma zvingakubatsira kuti uwane maonero akajeka pane zvaunokwanisa uye usingakwanisi kuita kuti utaure wako abs:
- Ab maitiro haafaniri kukupa matanhatu-pack abs . Ichokwadi, chimwe chidzidzo chakabudiswa mu Journal of Strength uye Conditioning Research chakawana kuti mavhiki masere eab maitiro (asina mamwe maitiro ekurovedza) haana kuderedza mafuta kumativi ose.
- Genetics inobata basa rinokosha mukukwanisa kubata ABS, uye vakadzi vane nguva yakaoma kupfuura varume, nekuda kwekuti ivo vanofanirwa kuchengeta mafuta akawanda uye nzvimbo inofarira mafuta kuti vararame kune vakadzi inowanzove iri mudumbu, kunyanya pashure kumiswa kwemwedzi.
- Six pack abs inotarisa kumahombekombe kana gym, asi ABS yakasimba inogona kuita zvakawanda zvakanyanya kwauri: Ichitsigirwa mushure uye kuchengetedzwa kubva pakurwadziwa kwepamusoro uye kukuvara.
- Kutarisa paimba yakasimba ine maitiro akasiyana-siyana hakugone kupa muviri wako ruzhinji rubatsiro rwemabasa ezuva nezuva, inogona kukusunungura kubva pane chinangwa ichocho chisina kukwana chekutora flat abs . Iko kusununguka kwekutendera kuenda kune chimwe chinhu chisina kukonzera chinhu kunze kwekukanganisa nekugumburwa.
Beyond the Six-Pack
Kuisa pfungwa paAlex yakasimba kunoreva kunzwisisa kwezvakaitwa nevako abs:
- Mishonga yako abs inogadzirisa chirwere chako kuti urambe wakagadzikana.
- Strong abs uye mushure mutsva zvakakosha pakudzivirira kurwadziwa kwepamusoro uye kukuvara.
- Zvose zvamunoita; kufamba, kukotama, kugara, kumira, kusvika, uye kusimudza, kunosanganisira yako abs uye kumashure. Kana chirwere chako chisina simba kana chisina kuenzaniswa, iwe uchakurumidza kuva umwe wemamiriyoni evanhu vane chirwere chisingaperi chisingaperi.
- Ichitsvaga Abdominis (TVA) inowanzoratidzirwa nechinangwa chezvisikwa zvinooneka zve rectus abdominis (iyo matanhatu-pack) asi inonyanya kukosha kune zuva rega rega kushanda. Ichokwadi kuti inoputira musana wako, ichipa hurefu hwakasimba kumutsana.
Kuwana Wakawanda Kupfuura Kubasa Rako Ab Kushanda
Isu iye zvino tinoziva kuti kuita mazana emagunches zuva rimwe nerimwe haisi nzira yakanakisisa yekusimbisa yako abs. Basa rinoshanda rokushandira kub rinosanganisira matanho anotevera:
- Sarudza maitiro e-5-10 anoshandisa mishonga yose yepakati , TVA, mukati nekunze zvisiri izvo, rectus abdominis uye nechezasi. Iwe unodawo kuisa maitiro anosanganisira kubhururuka (kufanana nebhokisi crunches ), kutenderera (kufanana mabhasikoro ) nekuputika kana maitiro ekusimudzira (kufanana nepandi ).
- Itai zvose zviri zviviri pasi padziviriri uye mirei maitiro maitiro ekutsvaga zvose simba uye kushanda.
- Itai mapeji 1-3 e8-16 reps zvekuita basa rimwe nerimwe kwemazuva 3-5 nemavhiki.
- Ita basa rimwe nerimwe mukufamba kwenguva, kutungamirirwa. Kuenda nekukurumidza kunosanganisira kushandisa nguva, izvo zvinoita kuti miitiro isashande. Iwe unogonawo kuwedzera kusagadzikana (kubata uremu panguva dzekugunzva, somuenzaniso) kana uchida zvakanyanya.
- Ita purogiramu yakakwana ye cardio, simba yekudzidzira uye kutarisana pamwe chete newaini yako yekuita kuti zvive nani.
- Kudya kudya kwakakwana-koriori neprogram yako kunokosha pakurasikirwa nemafuta emuviri.
Iye zvino zvawakadzidza pane zvaunenge uchiita uye zvaunofanira kuzviita, tarisa ichi chibereko chemuviri chinosanganisira maitiro eVATA, rectus abdominis, obliques, uye nechezasi.
Sources
Vispute, et al. "Migumisiro yekudzidzira pamuviri pamuviri wepamuviri." J Strength Cond Res. 2011 Sep; 25 (9): 2559-64.