Usati watanga kupinda muhutukudzi hwomushandirap, iwe unoda kuvhara mukati mawo nemamwe maitiro ekudzidzira maitiro ekugadzirisa mimba yemimba . Plank inzira yakanaka yekutanga. Iyo plani inopa nyore uye inobudirira inokonzera kushambidzika nokuti inobatanidza matese ose echinhu kubva pamakona ako kusvika kumusoro wako. Kubata plank kunoda kushandiswa kwezvinhu zvose zvemasimba uye pamwe nematumbo akawanda anowanzogadziriswa.
1 - Kutaridzika Ab Workout Yakasimudza: Plank
Tanga muzvigadziro pamba nzvimbo. Chiedza chako chichave chakarurama kubva pamusoro kusvikira kune zvigunwe uye urege kudzivirira kana kuputika kwechiuno kana mapepa. Uyewo, rega kuvhara shure kwako, kana kusungirira musoro wako. Kushamwaridzana nekuchengetedza ipuranga kwemaminitsi makumi matanhatu paunenge uchichengetedza kudzora. Kana uchitanga kuzunungusa kana kurasikirwa nefomu, pfugama pamabvi ako uye wozorora mashoma mashoma uye ramba uchipedza kusvika wapedza maminitsi akazara
Kana iyo ipakita iri nyore kwazvo, mushure memasekondi makumi matanhatu, kuwedzera ruoko shomanana uye gumbo rinomutsa kumasekondi makumi matanhatu anotevera. Kwemaminitsi gumi nemashanu, kumwe kusimudza ruoko rumwe pamberi pako paunenge uchichengetedza maitiro ako kwemaminitsi gumi uye uchidzokorora kune rimwe divi, wozoshandura kumakumbo. Simudza zvigunwe 5-10 masendimita kubva pasi uye uzvichengete kwemaminitsi gumi nemashanu, uye dzokorora nemimwe gumbo.
Mushure mekunge mazadzisa iyi miviri miviri yekuita, chinangwa chenyu chinofanira kunyatsopisa.
2 - Kushandura Ab Workout Kuchipisa: Chikamu Plank
Mushure mekunge mazadzisa maminitsi maviri kusvika maviri epamusoro pombi, unogona kuenda kumapande. The Side Plank inokosha pakuzadza zvakakwana kutonhora nokuti inoshandisa zvakagadziriswa mumagetsi ekupedzisira, kusanganisira zvinyorwa uye zvinyorwa zvebdominis, asi zvinogona kubatsira kugadzirisa kugadzikana kwemafuro nehudyu pamwe chete. Izvi zvinobatsira pakudzivirira uye kuderedza marwadzo emabvi mumatambi asingaiti zvakawanda zvekufamba kwenguva mumitambo yavo. Somuenzaniso, kana iwe chete uchitanga (mberi), bhasikoro kana kuita zvinhu zvakadai sevashandi vekudzidzira, iwe haunowanzoshanda rako rekusimudzira. Ichi chiito chinogona kuvabatsira kuchengetedza vakasimba uye vakagadzikana.
Itai mapuranga emumativi sechifananidzirwa nemurairo wenyu mumutsara wakarurama kubva pamusoro kusvika kumakumbo. Bata nzvimbo ye 30-60 seconds paunenge uchichengetedza kudzora, uye shandura mahlangothi. Kana ukarasikirwa nehutano hwakanaka, tanga kuzunungusa, kana kuti iwe unowana chiuno chako chichitanga kuvhara, chimira, zorora kwemashure mashomanana uye uenderere mberi.
Kana rutivi rwepande parutivi rwakanyanya nyore, unogona kuwedzera kuoma kuburikidza nekusimudza gumbo rako repamusoro shanu kusvika kune gumi masendimita kubva pamakumbo ako ari pasi, uchimubata kwemasekondi gumi uchichengetedza muganhu wako. Zvadaro wozvidzikisa kwemaminitsi mashanu, uye dzokorora. Usakanganwa kuita mativi maviri.
3 - Yakagadziridzwa Ab Workout: Bicycle Crunch
Kuenda kune yepamusoro pakadzidzira kubasa kunoreva kutanga kubva neBicycle Crunch kunyorera rectus abdominis uye zvigadziriswa. Iyo inosvika pakurongwa kwezvakanakisisa zvedzidzo yekuvaka simba uye kutsungirira mumatumbu aya maererano neshamwari yakakurumbira yechiratidzo chekuongorora kutsvakurudzwa yakabudiswa neSan Diego State University.
Bhasikoro rinokonzera zvakajeka kuita, asi vanhu vakawanda vanozviona zvisina kururama. Kuti uite zvakanaka, rara pasi pasi uye uchengetedzere pasi rako rezasi rakamanikidzwa pasi. Zorora maoko ako mushure mako usingatori pamutsipa wako. Uya nemabvi ako kusvika munenge 45-degree angle uye zvishoma nezvishoma uende kuburikidza nebhasikoro rekufamba kufamba sezvinoratidzwa. Kutanga, bata jira rako rokuruboshwe kumabvi ako egwagwa, ipapo iwe kurudyi rwako kumabvi ako kuruboshwe. Ita basa racho zvishoma nezvishoma. Dzokorora 10-25 kudzokorora kune rumwe rutivi.
4 - Kutaridzika Ab Kuita Basa: V-Sit Ab Kuedza Kudzidzira
I -V-Sit Ab Kuedza Kudzidzira ndeyekuoma asi ichibudirira pamuviri nepamuviri wekuita zvinoshandisa rectus abdominis, zvibvumirano zvekunze, uye zvinyorwa zvemukati. Ichi chiitiko chinoshandisawo hip flexers.
Kuti uite V-kugara, tanga uri panzvimbo yakagadzika pasi, unobvumirana nemisungo yako yemimba uye nheyo, uye simudza makumbo ako kusvika kune 45-degree angle sezvazvinofanirwa. Ita maoko ako zvakananga mberi kana kusvika kusvika kumaso ako apo iwe unokwanisa. Chengetedza hutano hwakanaka uye musimba wakasimba apo iwe unobata chigaro kwemaminitsi mashomanana. Zorora uye dzokorora kakawanda. Sezvaunowedzera simba, tora nzvimbo yacho kwenguva refu.
5 - Kuvandudza Ab Workout: Yakagara Twist neMedine Ball
Munhu akagara achirapa bhodhoro remishonga isiridzo yakanyanyisa yakashanda iyo inowanikwa mumatumbo uye mumimba, zvikurukuru rectus abdominis, uye nechokunze nechokunze.
Sarudza kodzero yemakirini yekodzero yehutano hwakanaka. Kana yakanyanya kuoma, fomu yako inotambura uye iwe ungatanga kutengesa kana kutinhira kubva kune rumwe rutivi. Nguva dzose tanga neine chiremba mishonga yakachena apo iwe kutanga uchitanga kuita basa iri uye unovaka mushure mokunge fomu yako yakakwana.
Nzvimbo yekutanga iwe iwe wakagara pa-45-degree angle uye wakabata mishonga bhora zvakasimba nemaoko maviri pamberi pako. Tanga chikwata nekubvumirana newe abs uye uchinetseka zvishoma nezvishoma kubva kuchiedza chako kurudyi rwako uye tora mishonga ibhola pasi pasi pedo newe. Zvadaro nokukurumidza, asi nekutenderera kunodzorwa, bvumirana newe abs uye shandura torso yako uye ubate mishonga bhora kune rumwe rutivi. Dzokorora 10-20 reps uye zorora.
6 - Kutaridzika Ab Workout: Songa paBercercise Ball
Kuita panda pabhodhi rekushandisa kune rimwe dambudziko rekuita basa kune ani zvake. Kubata chigaro ichi pamusana unogara usina kusimba iwe unobatanidza humwe huviri hwemimba kumativi ose kubva pamapfudzi kusvika kune zvigunwe. Kuti ugare wakasimba, iwe uchange uchigara uchishandura zvigadziri zvako uye uchava nehukuru huzhinji hunoita kuti huve huse hunoita kuti huve huripo.
Kuti uwedzere kuwedzera, panzvimbo pokuramba wakasimba, edza kugadzira zviduku zvishoma nemuviri wako wepamusoro, kutanga iwe nechokuita nechokuita, uye iwe uchanzwa uchingopisa. Gara kwemaminitsi makumi matatu neminiti. Zorora uye dzokorora.
7 - Yakawedzerwa Ab Workout: Ab Hold
Rimwe rinonyengera rakaoma, asi rakanyanya nyore uye rinoshanda kubhibhidziro, ndiyo inokosha inobata. Zvose zvinotoda pasi uye kumwe kusarudza.
Tanga pazasi pasi nemakumbo ako akatambanudzwa (zvakanyanya kuoma) kana mabvi ako achikotama zvishoma nezvitsitsinho pasi (zvishoma zvishoma). Shandisai musimboti wenyu, simudzai mutumbi wenyu kubva muchiuno kuitira kuti mushure medu uye mapepa ako anenge anenge masendimita gumi kubva pasi. Tambanudza mavoko ako kumativi ako nemichindwe kumusoro, uye uchengetedze iyo nzvimbo kusvika kweminiti panguva. Ouch. Izvo zvakanaka.
8 - Yakagadziridzwa Ab Workout: Dragon Flag
Tinogona kutenda martial arts master, Bruce Lee, nokutipa isu Dragon Flag ab exercise . Izvi zvinongodaro chimwe chezvinhu zvakapfurikidza zvekudzivirira muviri muviri waunogona kuita kuti uite yakasimba uye yakasimba abs.
Nemhaka yekuoma kwayo, hazvikurudzirwi kune vanotanga, uye zvinokosha zvikuru kuzviita zvakarurama. Chimiro chinokanganisa kana hafu hachizobatsiri yako abs, uye zvinogona kukuvadza mutsipa wako uye kumashure. Tarisa nyaya yakazara pamusoro pehiragoni mureza kuti udzidze nzira yakakodzera yekuita shanho iyi, uye ona vhidhiyo ino kuti udzidze nezvekufambira mberi usati waedza.
9 - Yakafambisa Ab Workout: The Single Leg Bridge
The Single Leg Bridge Kudzidzira muviri inzira yakanaka yekuputira chinangwa chako chekuita kuti uchengetedze nheyo yako yakasimba uye yakanyatsogadzikana. Bhiriji imwe chete yemakumbo chinhu chinonyanya kuoma pane chinonzi bridge rekushandisa . Inotarisa nekusimbisa gluteus maximus uye nyundo, asi yakaitwa zvakanaka, iyo inotyisa zvikuru yekusimbisa chiito icho chinoshandisa mushure wekupedzisira uye shure kwemuviri.
Usakanganise kufunga kuti zviri nyore - vanhu vakawanda vanozviona zvisina kunaka. Chinokosha ndechokuchengeta chiuno chako muhudyu. Vanhu vazhinji vanozobvumira rumwe rutivi rwemapapiro kuti rudonhe zvishoma, izvo zvinoderedza kushanda kwebasa racho. Saka ramba uchitarira mafupa ako, kana kuisa mavoko ako muhudyu mako, kuti uone kuti ivo vakaenzana uye vakapera.
Tanga nekuisa pamusana wako, maoko nemakumbo ako, mabvi akarembera uye tsoka dzakaputika pasi, zvakanamatira pasi pemabvi ako.
Simudza mapapiro ako kusvika mune bhutiro chepamusoro, uye unobvumirana nechokuita uye yako glutes.
Zvishoma nezvishoma simudza uye uwedzere gumbo rimwe. Chengetedza mapepa ako akakwidziridzwa uye akaenzana uye usarega rumwe rutivi rukatsika pasi.
Shanda kusvika kumasekondi 30 uchichengetedza kudzora. Kana iwe uchirasikirwa nefomu, kana chiuno chako chichidonha, zorora uye shanda kune rumwe rutivi.