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Ukuzivocavoca nge-Abs ebholeni - ungaxazulula kanjani

Ingabe ibhola lokuzivocavoca lilungele i-abs?

Ukufanelekaibholakungaba yikuhleithuluzi lokwenza i-toning yakhoisisuimisipha (Ingxenye), kanye neminye imisipha eyinhloko. Ukufanelekaamabhola- obeye aziwe njengoukuzinza amabhola- woza ngobukhulu obuhlukahlukene. Khetha ukufanelekaibholalokho kuvumela amadolo akho ukuthi abe engele efanele lapho uhlala kuibholaizinyawo zakho ziyisicaba phansi.





Sanibonani nonke! Kungumqeqeshi uSusan wase-ATHLEANXX wabesifazane. Namuhla sizokwenza izivivinyo ezinhlanu ze-abs ngebhola lokuqina. Ngalokhu kuzivocavoca umzimba, ngifuna wenze okuphindaphindwayo okuningi ngangokunokwenzeka ngemizuzwana engama-30, uphumule imizuzwana engu-15-20 phakathi wenze imizuliswano emithathu kuye kwemine.

amabhayisikili ama-olympics

Ngakho-ke ngizodlula emjikelezweni wokuqala nani bafana. Into yokuqala esizoyenza ukwenza i-crunch. Uzodinga ibhola lakho nezinye izisindo zezandla.

Akudingeki zibe nzima, ngokuya ngezinga lakho lokuqina. Kulokhu kuvivinya umzimba, uzomane uncike emuva ngenhla yomhlane wakho ebholeni. Uzobe umba izinyawo zakho emhlabathini ukugoqa i-abs yakho njengoba ucindezela ama-dumbbells aqonde.



Ngakho-ke lokhu kuzobukeka. Ngiletha izinyawo zami, ngizohlala ngiphume phandle. Vele ukubamba kwe-isometric okukhanyayo ngaphezulu.

Ama-abs ajwayeleka ngempela lapho ngiwagoqa. Ukuphusha akudingi isisindo esinzima kakhulu. Futhi, kuya ngezinga lakho lokuqina.

Lokho kwakungukuzivocavoca okukodwa. Inombolo yesibili: senza ukukhishwa komlenze owodwa. Ngakho ubeka ibhola phambi kwakho.



Lokhu kuzophonsela inselelo yakho umongo wakho. Uzobeka izandla zakho ebholeni lapha, khumbula ukulungela umlenze ukuphakamisa ngoba sizokhipha umlenze owodwa. Uyaphuma, uzinze ngomlenze oqondile bese ubuyela ekuqaleni.

Ungashintsha imilenze. Uzokhipha, ukhumbule ukuphakamisa umlenze wakho kancane futhi uphinde uwashaye ngempela lawo ma-glute. Ngizokwehlisa iqolo lami eliphansi.

Phakamisa. Uma ufuna ukukwenza kube nzima kakhulu, kwesinye isikhathi ngihambisa ibhola ngapha nangapha, kepha ngizama ukugcina wonke umzimba wami uqonde ngangokunokwenzeka, ube lukhuni kancane. Sizokhipha, sizinzile, sizohambisa ibhola siye kolunye uhlangothi, futhi sizobuyela emuva ukuqala.



Ukugoqa umlenze owodwa emuva. Vele ulale phansi. Sizofaka unyawo olulodwa ebholeni.

Enye izobe iqonde emoyeni. Sizocabanga ngokumba isithende sethu ebholeni kancane ngenkathi senza okwethu. vula isifuba ebusweni bethu.

Ngakho-ke ngizokwehla ngenyuka. Lokhu kuhle kakhulu ngeziqinisi ezijulile zomgogodla kanye ne-abs ephansi. Cabanga futhi ngokumba unyawo lwethu ebholeni njengoba senza ukuthambekela okuncane kwe-pelvic sizokuvumela kuphumule ngemuva kokuqeda isikhathi sethu.

Ngemuva kwalokho sizohlangana nolunye uhlangothi. Nakulokhu futhi, inhloso lapha ukucabanga ngempela ngokuthola umcengezi omncane ngaphezulu. Sivivinya umzimba okwesine.

Thatha isinyathelo. Besingahlala phansi, kepha ngikuvulile. Ngakho-ke sizofaka ibhola phakathi kwezinyawo zethu, khumbula ukulikhama, futhi sizothatha isinyathelo.

Ngizokukhombisa izinhlobo ezimbili. Ukuze uthole inguqulo yokuqala, ungagcina umhlane wakho ikakhulukazi phansi. Bamba, ujule.

Gxila impela ekwehliseni ibhola phansi, ngokunensa. Kuzoba nzima ngokwengeziwe eqenjini elilandelayo. Ngifuna ususe umhlane wakho phansi.

Uma ibhola sisesimweni esihle uzobe ucabanga ngokuza - kube nephutha, uxolo. Uzokhuphuka ubambe phansi. Kunzima kakhulu.

Ikakhulukazi uma unebhola elikhulu. Ufuna nje ukucabanga ngokuzama. Letha ibhola liphakeme ngangokunokwenzeka ngenkathi ulishaya.

Kulungile, senginayo manje. Futhi phansi. Kuyisihluku.

Ukuvivinya okwesihlanu: ukuqhekeka kwe-oblique ngemilenze yakho iqonde. Ibhola sizoliphakamisa, nangaphezulu kwekhanda lakho. Ngifuna ulinganisele emlenzeni owodwa.

Impela sizocabanga ngokushaya izibopho zethu. Ngakho-ke sizoba lapha, futhi sizodla ubhedu. Uma ungakwenza lokhu ngaphandle kokuthinta phansi ngozwane lwakho, lokho kuhle.

Ukuthola ukugoba okuhle kwe-lateral lapha. Ngempela khumbula nje ukufinyelela phezulu ugaye. Sizoshaya kolunye uhlangothi.

Futhi lapha. Kuzokulahla ngokulinganisela. Uma wenza lokho, kulungile.

Futhi lapha. Futhi lapha. Futhi ngicabanga ngempela ngokugoqa, ukushaya leyo mizimba ye-oblique.

Lokho akusona isisindo esiningi, kodwa uzozizwa nakanjani. Kulungile bakithi. Nakulokhu futhi, yenza ama-reps amaningi ngangokunokwenzeka kuleyo mizuzwana engama-30. Ukuphumula kwemizuzwana eyi-15-20, imizuliswano emithathu kuye kwemine.

Kuhle impela. Ngandlela thile zonke izingxenye zabantu abalungile. Uma ungakahloli i-ATHLEANXXforWomen.com, kuhlole.

Banokungezwa okuhle. Mhlawumbe ufuna ukululeka namuhla. Kuyinsiza enkulu cindezela inkinobho ethi Bhalisa bese ushaya inkinobho ethi Thanda futhi ngizoziqeqesha nani kungekudala.

Ulisebenzisa kanjani ibhola ab?

Beka i-ibholaphakathi kwamadolo akho. Exhale, donsela i-abs yakho emgogodleni wakho, bese ucindezela ifayela le-ibholangamathanga akho. Bamba ukukhama ukubala okuthathu, bese uyadedela.Sebenzai-abs nakakhulu ngokunciphisa izithende zakho phansi njengoba uphuma futhi ubuyela endaweni yokuqala njengoba uhogela.Juni 20. 2018 Nov.

Kwenzekani uma senza ipulangwe nsuku zonke?

Kunezinzuzo eziningi ezingezona ezobuhle zeplanking

Umnyombo oqinile ubalulekile ekuvikeleni ukulimala futhi uzothuthukisa kakhulu ukusebenza kwakho nekhono lokuhambisa okuningi, futhi. 'Ukufakwa ipulangwe nakho kuhle engalweni, entanyeni, nasemandleni ehlombe, njengobawenaudinga ukubamba isisindo somzimba wakho.
UJan 8 Februwari 2020

Izizathu Eziyisikhombisa Okufanele Uzenze Amapulangwe Zonke Izinsuku Zamapulangwe zingenye yezivivinyo eziphumelela kakhulu ongazenza ekhaya. Abathathi isikhathi esiningi noma umzamo. Futhi akudingeki ulinde isikhathi eside ukuthola imiphumela ebonakalayo.

Izinguquko eziningana ezinhle zizokwenzeka emzimbeni wakho uma wenza lo msebenzi njalo. Isibonelo, kungakusiza ukuthi uphakamise imimoya yakho. Buka i-athikili ukuze ubone zonke izinzuzo zamapulangwe ajwayelekile. 1.

Imisipha yakho eyinhloko iyoqiniswa. Amapulangwe ahlanganisa wonke amaqembu amakhulu abalulekile, kufaka phakathi ukuwela nokugqama, nama-glutes. Ukuziqinisa kukunikeza amandla akhuphukile okuphakamisa izinto ezisindayo, wakhe ukhalo, futhi usekele umhlane wakho.

Ingozi yokulimala emuva nasemgogodleni iyancipha. Uma ufuna ukuzivocavoca njalo ngaphandle kokuhlukumezeka, into yokuqala okufanele uyenze ukuqinisa imisipha yakho. Amapulangwe ukuvivinya umzimba okuvumela ukuthi uqinise imisipha ngaphandle kokufaka ubunzima obungadingekile emgogodleni.

Kwenze njalo ukwehlisa kakhulu ubuhlungu emuva futhi unikeze ukusekelwa okuqinile komgogodla wakho, ikakhulukazi ingxenye engenhla, kanye nepulangwe kuyindlela ephephile yokwandisa isisindo somzimba jikelele. I-metabolism yakho iyashesha. Ubuwazi ukuthi iplanking ishisa amakhalori amaningi empilweni yansuku zonke kunokunye ukuzivocavoca? Amapulangwe alusizo ikakhulukazi kubantu abaphila impilo yokuzihlalela.

Ukuzivocavoca nsuku zonke kwemizuzu eyishumi ekhaya ngaphambi noma ngemuva komsebenzi kuqinisekisa ukwakheka komzimba okuphezulu usuku lonke, kufaka phakathi nesikhathi sokulala, ukuma kwakho kuyathuthuka. Kuzoba lula kuwe ukugcina umqolo wakho uqonde.

Amapulangwe aqinisa izicubu zesisu, emuva, entanyeni, ehlombe nasesifubeni. Ngenxa yalokho, ngeke usafuna ukugoba. 5.

Ukuxhumana kwakho kuthuthuka. Wake wazama ukuma ngonyawo olulodwa? Kwenzenjani? Uma kungekho okuhle okwenzekile, kungenzeka ukuthi i-abs yakho ibingenamandla anele. Yenza ipulangwe eliseceleni njalo uzofunda ukugcina ibhalansi yakho.

Uzoba nezimo kakhudlwana. Ukuvumelana nezimo kuyinzuzo eyinhloko yepulangwe. Yile ndlela owelula ngayo imisipha emahlombe akho, izindwani zamahlombe namakhola we-collarbones, ama-biceps akho kanye nemisipha ye-hip nayo iyakhula, futhi izinyawo nezinzwane zakho ziyaguquguquka.

Imizwa yakho iyakhuphuka. Ukuvivinya iplanking kuthinta uhlelo lwakho lwezinzwa. Inweba futhi yehlise imisipha evame ukuqina ngengcindezi futhi idale ukungezwani emzimbeni wonke.

Amapulangwe Asiza Ukuqeda Ukukhathazeka Nezimpawu Zokudangala Kodwa Kuphela Uma Ungazenza Zibe Ingxenye Yempilo Yakho Yansuku zonke Ingabe wenza umsebenzi weplank nsuku zonke? Isebenza kanjani kuwe? Ungakhohlwa ukushaya inkinobho ethi 'Like' ngezansi bese ucindezela inkinobho ethi 'Bhalisa' ukuze uhlale ohlangothini oluhle lwempilo.

Ingabe amapulangwe angcono kunokuhlala phezulu?

Ukuqinisa wonke umnyombo wakho kubalulekile ekuhlinzekeni ukwesekwa kwawo wonke umzimba wakho ngesikhathi sokunyakaza kwansuku zonke, futhi kungasiza ekunciphiseni ubuhlungu bokubuyela emuva nokwenza ngcono ukuma komzimba. Futhi,ipulangweumzimba ushisa ama-calories amaningikunokuhlala-phezulunoma ama-crunches ngoba basebenzisa imisipha emilenzeni, ezingalweni nasemuva.UMashi 12 2021

Ama-sit-up akufanele abe yingxenye yohlelo lwakho lokuziqeqesha, futhi hhayi ngoba enesicefe uma wenza nje ama-sit-up usebenzisa kakhulu ingxenye ye-abs yakho Ama-rectus abdominis wakho Ama-Sit-up nawo anomkhawulo wokuqina futhi angaba umphumela omubi ekuhlaleni kwakho komgogodla kwendabuko ukuthi ingxenye yesibili yokunyakaza ayikho nge-abs yakho, kepha kunalokho i-hip flexors yakho. Engxenyeni yokuqala, uvumelanisa i-abs yakho futhi uphakamise amahlombe akho phansi.Lokhu kuhamba kwaziwa njenge-crunch engxenyeni yesibili oyiqinisayo, yeka ukuhamba ne-abs yakho, uvele uhambise umzimba wakho oyindilinga eduze kwemilenze yakho, noma yini i-hip flexors yakho yenziwe futhi awutholi i-abs, kepha futhi ne-crunch uqobo ukunyakaza okulinganiselwe nokuphindaphindwayo.

Kukhona okunye ukuzivocavoca okusebenza kahle kakhulu futhi okunikeza ukuqhuma okuningi. Ngenhlanhla, namuhla ngihlanganyela lezi zivivinyo ezintathu futhi ngikukhombisa ukuthi kufanele zenziwe kanjani. Ukuzivocavoca kokuqala ukuphakamisa idolo, esinqume ukuthi sizokwenza ngamadolo phezu kokuphakamisa imilenze ngoba ukuphakamisa umlenze kuningi ngokuhamba hhayi ngamandla esisu lapho i-rectus femoris yakho ingaqinile ngokwanele nemisipha yakho iqine kakhulu Lokhu kuhamba kunqunyelwe isikhundla sokulenga ngenxa yala maphuzu abuthakathaka, kubaluleke kakhulu kuzo zombili izinhlobo ukuze uzinze umzimba ngaso sonke isikhathi.

Ungasebenzisi umfutho wokunyakaza Elinye iphuzu ukuthi kufanele ugweme ukugoqa iqolo futhi unyakazise amadolo akho kuphela Ukuze wenze i-abs yakho isebenze udinga ukuhambisa ukhalo lwakho emuva ngalesi sivumelwano vumela i-abs yakho ngaphambi kokuphakamisa imilenze yakho, lapho uphakamisa imilenze yakho qiniseka ukuzisondeza esifubeni sakho ngangokunokwenzeka. Ngalokhu kunyakaza uphoqa ukuthambeka kwesitho sangasese ngemuva nangaphezulu futhi uzoqinisa izicubu zakho zesisu ngokuphelele uma kukhulunywa ngakho, ngenguqulo elengayo kufanele uqhubeke nokunyakaza ngomthambeka osebenzayo, ngoba lokhu udonsela amahlombe akho phansi bese ubamba ukungezwani kule ndawo. Lokhu kubaluleke kakhulu ukuvikela amahlombe akho ekulimaleni.

Ngenguqulo yokusekela, wenza ukunyakaza okufanayo, umehluko kuphela ukuthi izingalo zakho azikho ngaphezulu kepha zingezansi kwekhanda lakho Kufanele futhi uhlose ngendololwane enwetshiwe kodwa engaxutshwanga. Ungaphakamisa amadolo akho ngamahlombe, izihlakala nesihlunu sakho imigqa emile mpo, futhi nangokuncipha okuncane lapho amahlombe akho edlulisa izihlakala zakho ukuzivocavoca okulandelayo kuyinhlanganisela yokunyakaza okuhlukile eyokuqala ipulangwe lendololwane edolweni indawo yokuqala kwalokhu kuvivinya umzimba ibaluleke kakhulu ekuzivocavoca okukhulu kwakho idolo eliphakamisa inhloso yokuhlehlisa okhalo emuva ukuze kusebenze i-abs yakho, kubalulekile futhi ukucindezela izingalo zakho phansi bese uzama ukusunduza amahlombe akho ubheke phambili naphansi, uhlose isikhundla somzimba esingenalutho sokuthunyelwa okuyisisekelo esihle lapha idolo ulibhekise endaweni engezansi ye-ell bogendon Unganciki phambili uma ungakwazi ukufinyelela endololwaneni yakho Bamba ingcindezi bese uhambisa kuphela idolo lakho bese uzama ukutshekisa isinqe sakho ngangokunokwenzeka Ingxenye elandelayo hamba ipulangwe eliseceleni. Okunye ukwehla okukhulu kakhulu I-crunch ukunyakaza ohlangothini olulodwa kuya emadolweni kuya endololwaneni nasehlangothini ongeke udlale kushaya kuphela isisu sakho esiqondile kepha futhi nezikhotha zakho ezingaphezulu, lapho wenza ipulangwe lehlangothini kufanele ulibeke ingalo yakho nomlenze wehlombe lakho ngangokunokwenzeka Cindezela phansi futhi ugcine umzimba wakho uvundle ngangokunokwenzeka ungagcini ngokulenga ezakhiweni zakho, ungenza ipulangwe eliseceleni ngababili Imilenze phansi futhi ngomlenze owodwa phansi Impela kunzima kakhulu ukuzinzisa ngomlenze owodwa kuphela - Ukuzivocavoca okokugcina, ingalo yomkhono iyafana neyangaphambilini, kepha lapha uhlose ukuhluka okuhlukile kokunyakaza, amaphuzu abalulekile f Isimo se-static siyefana ngamadolo epulangwe lendololwana, kepha manje sifuna ukwenza lesi sikhundla esiyisisekelo sidinge ngokwengeziwe.

Lungisa lapho uhambisa khona umzimba wakho emuva futhi kude nezandla zakho, kuba nzima kakhulu kulesi sivakashi sokuzivocavoca, kodwa qaphela ngoba uma sikhulu isibambo, kulapho uzobeka khona ingcindezi emgogodleni wakho, okuyinto embi uma ungakwenzi ukuzivocavoca umzimba kungenza kahle, ngakho-ke phokophelela ukuphelela njalo. Okunye ukwahluka kwepulangwe okuyisisekelo ipulangwe lokulinganisa. Unganweba ingalo yakho noma umlenze, noma kokubili, ukwenza ukunyakaza kube nzima ngokwengeziwe ngokuqina.Njengoba ubona, kunezinye izivivinyo eziningi ezinokuhlukahluka okuningi futhi ngenxa yalokho kunamathuba amaningi okuthuthuka, kepha ungavele uzixube phezulu ngandlela thile, kepha ngohlelo olunengqondo ukubona ukuthi kungabukeka kanjani, hlola izinhlelo zethu zokuqeqesha kuwebhusayithi yeKelly MOOC nganoma yimiphi imibuzo shiya amazwana ngiyabonga

Ngabe ipulangwe lamaminithi amabili lihle?

Uma ungeke ukwazi ukubamba i-ipulangweamasekhondi ayi-120, noma ngabe u) ukhuluphele kakhulu; b) buthakathaka kakhulu; noma c) ukwenza okuthile okungalungile ekusebenzeni kwakho. Indoda efanelekile, enempilo kufanele ikwazi ukwenza okubiliipulangwe lomzuzu. UJohn ucacile futhi ngokubaluleka kokudlulela ngalé kwalokhoimizuzu emibili: Akukho. 'Sekwanele,' esho.Juni 2. 2015 g.

umhwebi ujoyina impilo

Ngabe ungathola iphakethe eli-6 kusuka emaplankin nje?

Ungalithola iphakethe eliyisithuphakusukaamapulangwe?Wenangekethola eziyisithupha-pack abs kusuka nje planking. Amapulangwe awukuzivocavoca okuhle kakhulu ukuqinisa ingqikithi nokuthuthukisa eyakhoeziyisithupha-pack ABS.

Ungawathola amaphakethe ayisithupha emapulangweni?

Eyodwakokuzivocavoca okuhle kakhulu kwe-abungakwenzaukutholaukuthieziyisithupha-ukupakishayiipulangwe. Abaqeqeshi bayathandaipulangweukuzivocavoca umzimba ngoba bathembele esisindweni somzimba futhi bakhulisa ukuzinza komzimba wakho ngaphandle kwesidingo sebhola lokuzivocavoca noma enye impahla.

Ingabe amapulangwe ashisa amafutha esiswini?

Ipulangweingenye yekhalori engcono kakhuluevuthayonokuzivocavoca okunenzuzo. Aipulangweukubamba kuhlanganisa imisipha eminingi ngasikhathi sinye, ngaleyo ndlela kuzuze amandla ayisisekelo omzimba wakho. Hhayi njeevuthayoiamafuthaezungeze indawo yakho yesisu, zisebenza futhi ngokunikeza ukuma okuthuthukisiwe, ukuguquguquka kwesisu kanye nesisu esiqinile.23 jana. UDisemba 2019

Ngabe ipulangwe lemizuzu emi-3 lihlaba umxhwele?

Amapulangwekuyindlela enhle kakhulu yokuphonsela inselelo umzimba wakho wonke. Ukuzenza nsuku zonke - nje3 imizuzu- kusha ama-calories amaningi kunezinye izivivinyo zendabuko zesisu, njengama-crunches noma ama-sit-ups. Imisipha oyiqinisa lapho wenaipulangwenje3 imizuzuusuku qinisekisa ukuthi ushisa amandla amaningi noma ngabe awusebenzi.3 jul. UDisemba 2019

Kwenzekani uma ubeka ipulangwe nsuku zonke?

Kunezinzuzo eziningi ezingezona ezobuhle zeplanking

Umnyombo oqinile ubalulekile ekuvikeleni ukulimala futhi uzothuthuka kakhulueyakhoukusebenzisa nekhono lokuhambisa okuningi, futhi. 'Ukufakwa amapulangwe kubuye kube kuhle ngengalo, intamo, namandla wehlombe, njengobawenangidinga ukubambaeyakhoisisindo somzimba.
UJan 8 Februwari 2020

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Ungayeka kanjani ukujuluka ngokushesha - izimpendulo ezilula zemibuzo

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Ingabe ama-roller roller ayasebenza? Ukugoqa amagwebu kuyindlela ye-self-myofascial release (SMR). Kungasiza ukukhulula ukuqina kwemisipha, ukukhathazeka, nokuvuvukala, futhi kukhulise uhla lwakho lokuhamba ngokuhlanganyela. Ukugoqa amagwebu kungaba yithuluzi elisebenzayo lokungeza ukufudumeza noma ukuphola kwakho, ngaphambi nangemva kokuzivocavoca. 2019 г.

Yehla i-bench twist russian - sesha izixazululo

Kungani ama-Russian twists engalungile kuwe? Yeqa: I-Russian Twist “Ukuhlanganisa ukuminyanisa nokugudluka kwalokhu kuhamba ngokushintshana kufaka ingcindezi enkulu kudiski yomgogodla, ukucindezela ngokweqile komgogodla we-lumbar, nokunyakaza kwe-disc fluid.” 2 февр. 2018 г.

Ukukhahlela kwe-Abs flutter - izixazululo ezisebenzayo

Ingabe ukukhahlela kwe-flutter kuhle ku-abs? Ukudla okudlela endlini. Ukukhahlela kwe-Flutter kungaba yindlela ephumelelayo yokusebenza kwemisipha yakho engezansi yesisu. Kubalulekile ukwenza lo msebenzi ngokuphepha nangefomu elifanele.

Izitolo zebhayisikili zase-Uk - izixazululo ezi-pragmatic

Iziphi izitolo zamabhayisikili ezithandwa kakhulu e-UK? Izitolo ezinhlanu eziphezulu kakhulu I-Trailhead. I-Riders Guild. Imijikelezo ye-D & D. Abadayisi. I-One Planet Adventure. 28. 2017.