I-15 yeyona ndlela ilungileyo yokuSebenza onokuthi uyenze ekhaya, akukho zixhobo ziyimfuneko

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

I-pack ye-six ebukekayo ibonakala ilungile kwi- Iziqwenga ezibini , kodwa iinzuzo zesiseko esomeleleyo zandisa indlela engaphaya kohambo lwakho lonyaka lwaselwandle. Undoqo wakho uqulunqwe ngamanye awona maqela abalulekileyo emisipha emzimbeni: Liziko lakho lomxhuzulane, eyona asethi yakho inamandla kwaye ibandakanyeka phantse kuyo yonke intshukumo oyenzayo, ngaphakathi nangaphandle. Ijim . Kodwa awudingi kuchitha iiyure e-Equinox usenza amakhulu ee-crunches ngosuku ukuze uqhayise nge-midsection entle. Iziphumo zokwenyani zinokwenzeka ukuba uzibophelele ekubandakanyeni imithambo embalwa ekrelekrele kwindlela yakho yamandla ekhoyo.

Zeziphi Izihlunu Ezenza Undoqo?

Cinga ukuba 'undoqo' wakho usebenza kuphela kwindawo engasentla nangaphantsi kweqhosha lesisu sakho? Cinga kwakhona. Undoqo wakho uqulunqwe ngamaqela ahlukeneyo emisipha, kuquka:

Isisu esinqamlezileyo:Owona maleko we-muscular unzulu ojikeleza umzimba wakho wecala kunye nomqolo. I-rectus yesisuIzisu ezihamba ngokuthe nkqo ecaleni komgca ophakathi, aka 'i-six-pack' yakho. Izibophelelo zangaphakathi nangaphandle:Izihlunu ezihamba kumacala omabini esisu ukunceda ukuguquguquka kunye nokucinezela i-torso. umqolo we-erectorIzihlunu ezijikeleze umnqonqo wakho ukunceda ukuzinzisa. Multifidus:Umqolo ongaphezulu, obekwe ngokukodwa ngapha nangapha kwe-vertebrae ukusuka kwi-sacrum (pelvis) ukuya kwi-axis (intloko). Izihlunu zePelvic floor:Ezo zixhasa isinyi, izibilini kunye nesibeleko. I-diaphragm:Unoxanduva ngawo wonke umphefumlo owuphefumlayo.

Ukongeza (sikuxelele ukuba zininzi), zakho ubumnandi , latissimus dorsi okanye 'lats' kunye trapezius okanye 'imigibe' ikwajongwa njengenxalenye yombindi wakho.

Ziziphi iiNzuzo zeMithambo enguNdoqo?

Umbuzo omkhulu. Sifikelele kumqeqeshi wobuqu we-LA UDanny uyatsiba ukutyhila ukukhanya malunga nokuba kutheni ukusebenza undoqo wethu kubaluleke kangaka. Awunakuba nesakhiwo esomeleleyo ngaphandle kwesiseko esomeleleyo, uyasixelela. Undoqo owomeleleyo udala amandla afunekayo ukubetha ibhola yentenetya, ukujinga ibhola, ukujula ibhola ekhatywayo, ukukorobha umgangatho, ukucoca igaraji, ukuchola umntwana oselula, kunye nezinye iintshukumo ezisisigidi. Ngaphezulu kweminyaka elishumi yamava kwindawo yokomelela, iSaltos yimfihlelo engasemva kwelitye eliqinileyo labanye babaphembeleli obathandayo kwi-Instagram, njenge. UJen Atkin , Camila uMvundla kwaye Aimee Ingoma . Kodwa izibonelelo zesiseko esomeleleyo zihamba ngaphaya komona we-selfie. Banga:

1. Nceda uthintele ukwenzakala
2. Nceda ukuphucula ukuma
3. Nceda ukwandisa ukulinganisela
4. Nceda ukuphucula amandla kunye nokuzinza ngokubanzi

Ngaba ukhe wajongana neentlungu ezingakhululekanga ngasemva ? Undoqo obuthathaka unokuba netyala. Olu phononongo ubonise ukunciphisa okukhulu kwiintlungu ezisezantsi emva kweeveki nje ezimbini zokuzilolonga okungundoqo (whoa). Ide yafumana umsebenzi ophambili ukuba usebenze ngakumbi kunonyango lomzimba xa kufikwa kunyango lweentlungu ezisezantsi. Ngawo amandla eplanga, bantu.

Isicwangciso sakho sokuzilolonga sasekhaya

Ngaba ukulungele ukubatshisa ezo abs? Khetha imithambo emihlanu oyithandayo kolu luhlu lungezantsi kwaye ugqibezele imijikelo emibini yenani elicetyiswayo lokuphindaphinda kwintshukumo nganye. Ukuba awuqinisekanga ukuba ungaqala ngaphi, zama imithambo eneenkwenkwezi ezintlanu umqeqeshi wethu ongumhlali uDanny athanda kakhulu (iplanga, iplanga esecaleni ejikelezayo, i-deadbug, i-crunch yebhayisekile kunye nokuphakanyiswa kwemilenze). Ukuba ungumntu omtsha opheleleyo, ziqhelanise nezi ntshukumo zitsha ngokuzibandakanya kwindlela yakho yokuzilolonga kanye ngeveki. Ngesantya sakho, yongeza i-frequency de ube womelele ngokwaneleyo ukuba uwathathe kathathu ngeveki.

ENXULUMENEYO: I-12 yasimahla yoMthambo onokuthi uwenze kwigumbi lakho lokuhlala

1. Iplanga

Iplanga ngumsebenzi womzimba opheleleyo, kodwa ngokukodwa, ikusebenzela nqamlezileyo isisu, i-rectus abdominis (ebizwa ngokuba yi-six-pack), izibophelelo zangaphakathi nangaphandle kunye i-scapular (igxalaba) izihlunu .

1. Qala kuzo zonke ezine kwindawo yokutyhala. Beka iingalo zakho phantsi phantsi kunye neengqiniba zakho ngqo phantsi kwamagxa akho. Xuba izandla zakho phambi kwakho okanye ugcine izandla zakho zithe tyaba phantsi.
   
   
2. Sebenzisa imisipha yomlenze wakho ukuze uncede uzinzise umzimba wakho. Ikhontrakthi ye-abs yakho ukugcina umva wakho osezantsi uphakamile. Gcina i-butt yakho iphantsi kangangoko ngaphandle kokugoba umqolo wakho. Ukunqanda ubunzima obungeyomfuneko entanyeni yakho kunye nomqolo, qwalasela ukujonga kwakho kwindawo malunga nonyawo olungaphaya kwezandla zakho.
   
   
3. Lungisa njengoko kufuneka kwaye ukhululeke. Bamba imizuzwana engama-30 ukuya kwengama-60 kwaye ukhulule.

2. Iplanga leSigcawu

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis, i-obliques yangaphakathi nangaphandle, i-triceps; izihlunu zescapular kunye ne-glutes. Oku kuhamba kuya kunceda ukuphucula ukuhamba kwe-hip.

1. Qala kuzo zonke ezine kwindawo yokutyhala. Beka iingalo zakho phantsi phantsi kunye neengqiniba zakho ngqo phantsi kwamagxa akho. Xuba izandla zakho phambi kwakho okanye ugcine izandla zakho zithe tyaba phantsi.
   
   
2. Ukubandakanya i-abs yakho, yizisa idolo lakho lasekhohlo ukuya kwi-elbow yakho yasekhohlo, undise phambili ngokusemandleni. Buyela kwindawo yokuqala.
   
   
3. Zisa idolo lakho lasekunene phezulu kwingqiniba yakho yasekunene, ulongezelele phambili kangangoko. Buyela kwindawo yokuqala.
   
   
4. Gqibezela ii-reps ezili-10 kumlenze ngamnye. Phumla kwaye uphinde.

3. IiJack zePlank

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis, i-obliques yangaphakathi nangaphandle; izihlunu zescapular , i-quads kunye ne-glutes.

1. Qala kuzo zonke ezine kwindawo yokutyhala. Beka iingalo zakho phantsi phantsi kunye neengqiniba zakho ngqo phantsi kwamagxa akho. Xuba izandla zakho phambi kwakho okanye ugcine izandla zakho zithe tyaba phantsi.
2. Ukubandakanya i-core yakho, gxuma imilenze yakho ngokubanzi kwaye emva koko ubuyele ndawonye ngokungathi wenza ijekhi yokutsiba. Gcina ujonge phambili kwaye i-pelvis yakho iqinile.
   
   
3. Gqibezela i-20 reps. Phumla kwaye uphinde.

4. Iplanga ukuya ezantsi Dog Taps

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis, i-obliques yangaphakathi nangaphandle; izihlunu zescapular , ukubhitya kunye nemisipha emilenzeni.

1. Qala kuzo zonke ezine kwindawo yokutyhala kunye neenyawo zakho ububanzi be-hip-width ngaphandle.
   
   
2. Ukubandakanya umbindi wakho, phakamisa i-butt yakho phezulu nasemva, ulula imilenze yakho kwinja esezantsi. Kwangaxeshanye yandisa ingalo yakho yasekhohlo ukuya kunyawo lwakho lwasekunene, ubuyele ngasemva kangangoko unako.
   
   
3. Buyela kwindawo yokutyhala uze uphinde uqukuqele ukuya ezantsi kwinja. Ngeli xesha, yandisa ingalo yakho yasekunene ukuya kunyawo lwakho lwasekhohlo, ubuyele ngasemva kangangoko unako.
   
   
4. Gqibezela i-10 reps kumlenze ngamnye (i-20 iyonke). Phumla kwaye uphinde.

5. Iplanga elisecaleni ngokujikeleza

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis, i-obliques yangaphakathi nangaphandle; izihlunu zescapular , latissimus dorsi (aka yakho lats) kunye glutes.

1. Qala kwindawo yeplanga esecaleni, ubeke igxalaba lakho lasekunene phezu kwengqiniba yakho yasekunene kwaye imilenze yakho yolulelwe ngaphandle iinyawo zakho zibekwe phezu komnye. Gcina esi sikhundla kwaye wandise ingalo yakho yasekhohlo ukuya kwisilingi.
   
   * Oku kukuzilolonga kukodwa, kodwa ukukuthatha phezulu siyakongeza ukujikeleza.
   
   
2. Gweba i-torso yakho phambili kwaye udibanise ingalo yakho phantsi komzimba wakho, uyibuyisele emva kwakho. Buyela kwindawo yokuqala.
   
   
3. Gqibezela i-10 reps kwicala ngalinye (i-20 iyonke). Phumla kwaye uphinde.

6. Inja Yentaka

Isebenza eyakho imisipha ye-erector spinae (enceda ukuzinzisa umqolo) , isihlunu se-rectus kwaye ubumnandi.

1. Qala kuzo zonke ezine ngamadolo akho ububanzi be-hip-width kwaye izandla zakho zibekwe ngqo phantsi kwamagxa akho.
   
   
2. Yandisa ingalo yakho yasekhohlo phambili ngelixa ngaxeshanye wandisa umlenze wakho wasekunene ngasemva de ume ngqo. Gcina zombini ingalo yakho eyongeziweyo kunye nomlenze ngokuhambelana ne-torso yakho ngelixa i-hips yakho ihlala isikwere emhlabeni. Bandakanya i-core yakho ukuze ugcine umva wakho ongezantsi ungangeni. Misa, buyela kwindawo yokuqala, tshintsha amacala kwaye uphinde.
   
   
3. Gqibezela i-10 reps kumlenze ngamnye (i-20 iyonke). Phumla kwaye uphinde.

7. Deadbug

Isebenza izihlunu ze-erector spinae, isisu esinqamlezayo, i-rectus abdominis kunye ne-obliques yangaphakathi nangaphandle.

1. Lala ngomqolo ngeengalo zakho kunye nemilenze emoyeni, amadolo agobile ukwenza i-angle ye-90-degree.
   
   
2. Ukugcina uqhagamshelwano phakathi komgangatho kunye nomqolo wakho osezantsi (oku kungundoqo), ngokukhawuleza ukwandisa ingalo yakho yasekhohlo phezulu kunye nomlenze wakho wasekunene phambili de isithende sakho sibe yi-intshi okanye ezimbini ngaphezu komhlaba. Bandakanya undoqo wakho ukuba uyeke ukugoba umqolo wakho ongezantsi. Misa, buyela kwindawo yokuqala, tshintsha amacala kwaye uphinde.
   
   
3. Gqibezela i-15 reps kwicala ngalinye (i-30 iyonke). Phumla kwaye uphinde.

8. I-Bicycle Crunch

Isebenza i-rectus abdominis yakho (ngokukodwa izibilini ezisezantsi), i-hip flexors kunye ne-obliques yangaphakathi nangaphandle.

1. Lala ngomqolo imilenze yakho ijonge ngqo phambi kwakho. Hlanganisa iminwe yakho emva kwentloko yakho.
   
   
2. Zisa idolo lakho lasekhohlo esifubeni sakho kwaye uphakamise amagxa akho emgangathweni. Zisa ingqiniba yakho yasekunene edolweni lakho lasekhohlo, ushwaqa kwaye ujija kancinci. Gcina i-grip emva kwentloko yakho ikhululekile kwaye ungayitsali entanyeni yakho. Tshintsha amacala kwaye uphinde.
   
   
3. Gqibezela i-10 reps kumlenze ngamnye (i-20 iyonke). Phumla kwaye uphinde.

9. Ukuphakamisa umlenze

Isebenza i-rectus abdominis yakho (ngokukodwa izibilini ezisezantsi), i-hip flexors kunye ne-obliques yangaphakathi nangaphandle.

1. Lala ngomqolo imilenze yakho ijonge ngqo phambi kwakho. Beka izandla zakho, iintende zakho phantsi, ngokuthe ngqo ngaphantsi kwe-butt yakho okanye kumgangatho osecaleni kwakho.
   
   
2. Phakamisa imilenze yomibini ukusuka emgangathweni. Bandakanya i-core yakho ukugcina umva wakho ophantsi uqinile emgangathweni. Tsala inkaba yakho njengoko uphakamisa. Kancinci phantsi ukuya emgangathweni kwaye uphinde.
   
   
3. Gqibezela i-20 reps. Phumla kwaye uphinde.

10. Windshield Wipers

Isebenza i-rectus abdominis yakho, i-obliques yangaphakathi nangaphandle kunye ne-glutes.

1. Lala ngomqolo imilenze yakho iqonde phezulu emoyeni kwi-angle ye-90-degree. Yolula iingalo zakho emacaleni ukuze ufumane inkxaso.
   
   
2. Jikelezisa imilenze yakho ngasekunene, umise ii-intshi ezimbalwa ngaphezu komgangatho. Gcina ihlombe lakho lasekhohlo ligxininiswe phantsi njengoko usebenzisa i-obliques yakho ukutsala imilenze yakho phezulu. Jikelezisa kwicala lasekhohlo kwaye uphinde.
   
   
3. Gqibezela i-6 reps kumlenze ngamnye (i-12 iyonke). Phumla kwaye uphinde.

11. Ukujija isiRashiya

Isebenza i-abdominis yakho enqamlezayo, i-rectus abdominis, i-obliques yangaphakathi nangaphandle, i-hip flexors, i-erector spinae muscles, imisipha ye-scapular kunye latissimus dorsi

1. Qala kwindawo ehleliyo nemilenze yakho igobile. Yaya ngasemva kancinci ukuze i-torso yakho kunye namathanga enze imilo ye-V, ubandakanye umbindi wakho ukugcina umqolo wakho, amagxa kunye nentloko iphakanyisiwe. Phakamisa iinyawo zakho emhlabeni kwaye unqumle amaqatha akho.
   
   
2. Njengoko ulinganisela, sebenzisa ii-obliques zakho ukuguqula i-torso yakho ukusuka kwelinye icala ukuya kwelinye. Gcina imilenze yakho izolile kangangoko.
   
   
3. Gqibezela i-15 reps kwicala ngalinye (i-30 iyonke) kwaye uphinde.

12. Ukuchukunyiswa kweenzwane

Isebenza i-rectus abdominis yakho (ingakumbi ama-abdominals aphezulu).

1. Lala ngomqolo imilenze yakho iqonde phezulu emoyeni kwi-angle ye-90-degree (yongeza ukugoba okuncinci emadolweni akho ukuba kuyimfuneko). Yandisa iingalo zakho phezulu ngaphezu kwentloko yakho.
   
   
2. Ukusebenzisa i-abs yakho, phakamisa amahlombe akho phantsi kwaye uqhube phezulu, ngokungathi iminwe yakho izama ukubamba iinzwane zakho. Sebenzisa i-abs yakho ukubuyela kwindawo yokuqala (musa ukuhla nje).
   
   
3. Gqibezela i-20 reps. Phumla kwaye uphinde.

13. UkuHlala-Umlenze Othe ngqo ngokuJijitha

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis (ingakumbi i-abdominals ephezulu), i-hip flexors kunye ne-obliques yangaphakathi nangaphandle.

1. Lala ngomqolo imilenze yakho ibe-hip-width ngaphandle ngqo phambi kwakho. Yandisa iingalo zakho phezulu phezulu de zibethe phantsi.
   
   
2. Sebenzisa i-abs yakho ukukrazula, ukuzisa amagxa akho kunye nokunciphisa umva ukusuka emgangathweni. Yandisa ingalo yakho yasekunene ukuya emlenzeni wakho wasekhohlo ukuze ujije kancinci. Sebenzisa i-abs yakho ukubuyela kwindawo yokuqala kwaye uphinde kwelinye icala.
   
   
3. Gqibezela i-10 reps kumlenze ngamnye (i-20 iyonke). Phumla kwaye uphinde.

14. Isikhephe esiPhakamileyo ukuya kwisikhephe esisezantsi

Isebenza eyakho nqamlezileyo isisu, i-rectus abdominis (zombini izibilini eziphezulu nezisezantsi), ii-obliques zangaphakathi nangaphandle kunye izihlunu ze-erector spinae.

1. Qala kwindawo ehleliyo nemilenze yakho igobile. Yaya ngasemva kancinci ukuze i-torso yakho kunye namathanga enze imilo ye-V, ubandakanye umbindi wakho ukugcina umqolo wakho, amagxa kunye nentloko iphakanyisiwe. Phakamisa iinyawo zakho phantsi kwaye ulungelelanise kwithambo lomsila wakho. Yolula iingalo zakho ngqo phambi kwakho. Eli liphenyane lakho eliphezulu.
   
   
2. Yehlisa imilenze yakho, uyiqondise ngelixa ngaxeshanye wehlisa umzimba wakho ongaphezulu. Imilenze yakho kunye namagxa ehlombe kufuneka zombini zihambe ngee-intshi ezimbalwa ukusuka emgangathweni kwindawo yakho eyandisiweyo. Eli liphenyane lakho eliphantsi. Sebenzisa i-abs yakho ukubuyela kwindawo yokuqala. Le yi-1 rep.
   
   
3. Gqibezela i-10 reps. Phumla kwaye uphinde.

15. Iimpompo kakhulu

Isebenza i-rectus abdominis yakho kunye ne-obliques yangaphakathi nangaphandle.

1. Lala ngomqolo imilenze yakho igobile kwaye iinyawo zakho zityalwe ngokuqinileyo emgangathweni oziintshi ezimbalwa ukusuka kwimpundu yakho.
   
   
2. Sebenzisa i-abs yakho ukukrazula, unyusa amagxa akho emgangathweni. Beka iingalo zakho macala omabini emilenze yakho kwaye uyandise phambili. Sebenzisa ii-obliques zakho ukujikeleza ukusuka kwelinye icala ukuya kwelinye, ucofe kancinci ngaphandle kwesithende ngasinye ngezandla zakho.
   
   
3. Gqibezela i-15 reps kwicala ngalinye (i-30 iyonke). Phumla kwaye uphinde.

ENXULUMENEYO: Ama-20 okuSebenzisa iingalo kwabasetyhini, ukusuka kwi-Tricep Dips ukuya kwii-Curls zabashumayeli

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