4 yakakosha mabasa uye mafambiro aunoda kushandura yako abs

Sarudzo yedu yezvigadzirwa yakaedzwa-yakaedzwa, nyanzvi-yakatenderwa.Tinogona kuwana makomisheni kubva kune zvinongedzo pawebhusaiti yedu.
Hechino chidimbu kubva kuNew Men's Health Training Guide's 90-Day Transformation Challenge: Abs.Mubhuku rimwe chete, uchawana maturusi ese aunoda – ruzivo, zvinovaka muviri, uye maekisesaizi - kuvaka abs yako mumwedzi mitatu chete.
Sezvandambotaura kakawanda, kuronga purogiramu yako kunofanira kuva kubatana pakati pezvinhu zvose zvinokuita kuti utaridzike uye unzwe zviri nani.Kunzwisisa mhasuru uye mabasa avo chaiwo anokupa ruzivo rwekutanga rweruzivo rwaunoda kuti ugadzirire zviri nani chirongwa chako chekudzidzisa.
Kuti utore danho rinotevera, unofanira kutarisa zvikamu zvina zvemafambo (uye counter movements) auchagona hurongwa huchienderera mberi.Idzi mhando ina dzemaekisesaizi dzakakosha pakuvaka abs yako.Haungavimbi nekufamba kumwe chete. , kufanana nekupeta kumberi kwekugara-up, kuti uwane mibairo yaunoda.
Ese mana ezvikamu izvi haangowedzere hunyanzvi hwauinahwo, asiwo wedzera mamwe maturusi matsva kubhandi rako rekushandisa. Izvi hazvingoite kuti abs yako itaridzike zviri nani - unomhanya nekukurumidza, worova maPR matsva, uye kusunda mberi. miganhu yako iripo!Ngatitarisei pazvikamu zvina uye mabasa awo.
Bracing ndeimwe yeunyanzvi hwakanyanya kuderedzwa mukudzidziswa.Unofanirwa kutsigira zvaunoda kudzivirira, izvo munyaya iyi zvinoreva nzvimbo yemusana wako.Pose yaunotakura zuva rega rega ndiyo imwechete yaunounza mukusimudza.Kungava iwe une bhari mumusana wako wepamusoro we squats kana maoko ako ane trapezoidal bar for deadlifts, kana iwe usingatsigire zvakanaka, iwe unomhanya mungozi yekukuvara.
Kusungirira ndiko kuita kwekuvaka kugadzikana pakati pemapfudzi nemahudyu.Inofanira kunzwa semutsara wakasimba wetension unobatanidza pasi pechipfuva nebutt.Imwe yemafungiro asina kururama anowanzoitika pamusoro pekugadzirisa ndeyokuti iwe unobata mukugadzirisa nekuyamwa mudumbu mako. .Izvi zvinoitirwa kubvisa intra-abdominal pressure padumbu rako, izvo zvinonyatsopesana nezvatinoda kuita.
Intra-abdominal pressure inotsanangurwa se steady-state pressure mukati me abdominal cavity.Iyi nzira inogona kudzikamisa dumbu rako zviri nani.Fungidzira muviri wako wepamusoro ibhodhoro remvura repurasitiki risina chinhu.Kana pasina chivharo pabhodhoro remvura (hapana pressure, kwete tsigiro), bhodhoro rinogona kukotama kunenge chero nzira yaunoda pasina kuedza.Asi kana iwe ukaisa chivharo pairi (air pressure, support) zvinenge zvisingabviri kukotamisa bhodhoro remvura.Iyi ndiyo yakafanana mhando yemaitiro isu vari kuedza kushandisa mukudzidziswa.
Sezvandambotaura, musimboti isimba rekutamisa junction.Kana uri sprinting, squatting, pressing, etc., unoda kuziva kuti ungatsigira sei nheyo yako uye kusvika papi.
Kutenderera ibasa rakakosha.Mafambiro mazhinji aunoona vanhu vachiita mujimu ari ega, kuburikidza nemitsara yakatwasuka, isinganyanyi kufana nemararamiro edu ezuva nezuva.Chokwadi ndechekuti, tinotenderera (zvakawanda) .Funga nezvekushandura muviri wako paunenge uchibatana mumugwagwa mukuru, kana kumonyorora mutumbi wako kuti urongedze girosari.
Kutenderera ndiko kubatanidzwa kwemajoini akawanda uye masisitimu emhasuru anoshanda akapoteredza nzvimbo yepakati.Kazhinji, iyi nzvimbo yepakati iri pakati pepakati, kunyanya patinofamba-famba nemuviri kana kubva kumatanho akasiyana.Kunyange isu tisingadi kuchinjana kugadzira simba kubva. pakati pechikamu, unofanirwa kuremekedza chokwadi chekuti tinoda imwe nhanho yekufamba kuri nyore munzvimbo iyoyo kuti tigare takachengeteka. Zvinonyanya kukosha pane kutenderera mune izvi…
Sezvandakataura, kutenderera ibasa rinokosha.Patinofamba, muviri unongoda kuita zvakanakisisa kana unonzwa wakachengeteka.Kuvaka chimiro chemuviri kuitira kuti vanzwe vakachengeteka uye vakasununguka kuburikidza nekufamba kunozarura mikana mitsva yekufamba.
Senge iwe usingade kudzidza kuchovha bhasikoro pasina mabhureki, haudi kudzidza kuti ungaramba sei kuruka mukati mechikamu usati waziva kuruka.
Nzira yekudzivirira-kutenderera yakafanana nekugadzirisa; inowanikwa kuburikidza nekudzidzira.Chimwe chezvikonzero zvakakosha kuti chirongwa ichi chibudirire ndechekuti chinobuda mukati memazuva makumi mapfumbamwe, zvichikupa nguva yekuvaka zvishoma nezvishoma humwe hunyanzvi pamusoro pehumwe.Ichi chichava chimwe chezvinyorwa zvinodzokororwa mumadingindira edu. zvirongwa.
Kupeta kumberi ibasa rinowanzoitwa zuva nezuva.Kunyange zvazvo kazhinji isingatarisirwi munguva pfupi yapfuura, kushanduka kwemusana kunotigadzirira kufamba kwakafanana, saka tinofanira kuita zviri nani pakuita basa iri rinokosha.Kugadzirira zviri nani kufamba kwezuva nezuva, tinoda kuvandudza nzira yedu.
Hongu, zvinoreva kuti crunches uye mamwe mafambiro haana kushata. Munyika yefitness, mamwe mafambiro akasakara, uye spinal flexion yakave nedhimoni se "dambudziko" mumakore achangopfuura. Asi, sezvaunoita necrunches, kushandura musana ndizvo zvaunoita mangwanani ega ega paunogara nekumuka pamubhedha — uye paunonhonga chimwe chinhu kubva pasi. nhanho imwe neimwe.