Indawo yokuzivocavoca inokuba ivaliwe, kodwa usenokwenza umzimba wakho uhambe! Joyina umqeqeshi wokomelela UJeremy Park kunye ne-In The Know ukwenzela i ukuzilolonga ekhaya Oko kuya kwenza intliziyo yakho impompe kwaye ube nokubila okubhabha kwigumbi lakho lokuhlala - ungasathethi ke, yenza izihlunu zakho zibe tone kwaye ziqine.
Undoqo wakho usembindini wayo yonke intshukumo oyenzayo, nokuba uhleli ekuseni, ujiwuzisa iklabhu yegalufa, okanye uchola inja encinci. Nokuba intshukumo ayiveli kumbindi, ihamba ngayo, ngokutsho Isikolo sezonyango saseHarvard .
Ngaloo nto engqondweni, kulula ukubona ukuba kutheni izihlunu ezibuthathaka zingabangela ukungahambi kakuhle, iintlungu ezisezantsi kunye nokulimala kwemisipha, ngelixa usebenza ukuzomeleza kunokunceda ukuphucula ukulinganisela nokuzinza kwakho. Ukongeza, ukusebenza ngondoqo wakho (kunye nokutya okunempilo kunye nomthambo wokuzilolonga) kunokukunceda ukuba ufumane isisu esithambileyo nesiqinile, ukuba yenye yeenjongo zakho.
Kodwa, ngaphambi kokuba wenze i-crunches ezilikhulu, kubalulekile ukuba uqaphele oko undoqo wakho yenziwe izihlunu eziliqela Ukusonga ukusuka phambi kwe-torso yakho ukuya ngasemva: i-rectus abdominis yakho (i-pack yakho emithandathu), i-abdominis eguquguqukayo (izihlunu zangaphakathi ezijikeleza i-torso yakho), i-erector spinae (imisipha kumqolo wakho ophantsi) kunye ne-obliques yakho (emacaleni akho) .
Kolu qeqesho lwasekhaya, uJeremy Park uyakukuthatha uhambe ngeendlela ezilula ezintlanu eziya kwenza i-abs yakho ibe ngathi iyavutha., kwaye sithetha ngokupheleleyo oku ngendlela elungileyo. Ekuphela kwento oyifunayo yimathi okanye indawo ethambileyo kwaye isiseko sakho siya kuba silungele ukutshisa umntwana, tshisa!
1. I-Bicycle Crunches (iiseti ezi-3, imizuzwana engama-30)
Lala phantsi, kwaye usebenzisa i-abs yakho, phakamisa intloko yakho, amahlombe kunye nemilenze ethe tye phezulu kunye nezandla zakho ezixhasa intamo yakho. Umqolo wakho ongaphantsi kufuneka uhlale unamathele emgangathweni, kodwa ukuba unenkathazo ngale nto, zama ukuphakamisa imilenze yakho phezulu. Emva koko, njengoko ugoba elinye idolo, phinda okanye ucinezele i-elbow yakho ejongene nelo dolo, udibanise i-abs yakho njengoko usenza njalo. Qinisekisa ukuba ujija nge-abs yakho hayi nje iingalo zakho! Tshintsha amacala kwaye uphinde.
2. I-Knee Huggers (iiseti ezi-3, ii-reps eziyi-12)
Lala phantsi imilenze yakho ithe tye neengalo zakho ngqo phezu kwentloko yakho. Sebenzisa i-abs yakho ukuhambisa iingalo kunye nemilenze yakho phantsi. Emva koko, faka amadolo akho esifubeni sakho kwaye usebenzise iingalo zakho ukubamba kancinci amadolo akho. Emva koko, thatha indawo ye-hover kwakhona-ungavumeli izithende zakho zichukumise umhlaba! - kwaye uphinde.
3. I-Navy Seal Crunch (iiseti ezi-3, ii-10 ziphindaphinda umlenze ngamnye)
Lala phantsi ngomlenze omnye ugobile kwaye omnye umlenze uthe ngqo. Yandisa ingalo echasene nomlenze othe ngqo ngaphezulu kwentloko yakho. Emva koko, phakamisa umlenze wakho othe tye, ingalo ethe tye kunye namagxa asuka emgangathweni ngaxeshanye ukukrazula. Chukumisa iinzwane zakho ukuba unako! Ngobunono zibuyisele ezantsi, kwaye uphinde.
4. IiPlank Climbers (iiseti ezi-3, iireps ezili-12)
Ngena kwiplanga ye-forearm uze uzise elinye idolo ngasengqinibeni yakho, uze uphinde kwelinye icala. Le yimpendulo enye. Qiniseka ukuba uwugcina umva wakho ekubambeni ngokutsala iqhosha lesisu sakho phezulu kumqolo wakho kwaye ubandakanye i-abs yakho.
5. I-Crunch Crab (iiseti ezi-3, ii-reps eziyi-12)
Uyakhumbula unonkala ehamba njengomntwana? Ngena kweso sikhundla, izandla zakho neenyawo zakho ziphantsi, imilenze igobile kwaye isisu sijongene nesilingi. Khabela umlenze omnye ngaphandle kwaye ufikelele kwiinzwane zakho ngengalo echaseneyo. Emva koko, tshintsha amacala. Le yimpendulo enye.
Ukuba uyonwabele eli nqaku, unokukonwabela ukufunda malunga nalo ungazifumana phi izixhobo zokuzilolonga ekulula ukuzisebenzisa ukuze uve ukutsha ekhaya .
