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 pazvikamu zvina zvekufamba (uye counter movements) yauchazoziva apo purogiramu inofambira mberi.Aya marudzi mana ekurovedza muviri anokosha pakuvaka abs yako.Haugoni kuvimba nekufamba kumwe chete, kufanana nekupeta mberi kwekugara-up, kuti uwane migumisiro yaunoda.
Zvose zvina zvezvikamu izvi hazvizongowedzera unyanzvi hwauinahwo, asiwo wedzera mamwe maturusi matsva kubhandi rako rekushandisa.Hazviiti chete kuti abs yako itaridzike zviri nani - iwe uchamhanya nekukurumidza, rova ​​​​PRs itsva, uye kusunda kupfuura miganhu yako iripo!Ngatitarisei pazvikamu zvina uye mabasa awo.
Kusungirira ndeimwe yeunyanzvi hwakanyanya pasi mukudzidzira.Iwe unofanirwa kutsigira zvaunoda kudzivirira, izvo munyaya iyi inoreva nzvimbo yemusana wako.Pose yaunotakura zuva rega rega ndiyo yakafanana pose yaunounza mukusimudza.Kana iwe une bhari mumusana wako wepamusoro we squats kana maoko ako ane trapezoidal bar for deadlifts, kana iwe usingatsigire ngozi yekukuvara zvakanaka, iwe.
Kusungirira ndiko kuita kwekuvaka kugadzikana pakati pemapfudzi uye mahudyu.Inofanira kunzwa semutsara wakasimba wekumanikidzika unobatanidza pasi pechipfuva uye chigadziko.Imwe yemafungiro asina kunaka anowanzoita pamusoro pekugadzirisa ndeyokuti iwe unobata mukugadzirisa nekuyamwa mudumbu rako.Izvi zvinoitwa kuti ubvise intra-abdominal pressure padumbu rako, iyo inonyatsopesana nezvatinoda kuita.
Intra-abdominal pressure inotsanangurwa seyakadzikama-state pressure mukati me abdominal cavity.Iyi nzira inogona kugadzirisa zviri nani dumbu rako.Fungidzira muviri wako wepamusoro ibhodhoro remvura repurasitiki risina chinhu.Kana pasina chivharo pabhodhoro remvura (pasina kumanikidzika, pasina kutsigirwa), bhodhoro rinogona kukotama munenge chero nzira yaunoda pasina kuedza.Asi kana iwe ukaisa chivharo chinenge chisingabviri pairi. mhando imwechete yemeshini yatiri kuedza kushandisa mukudzidziswa.
Sezvandambotaura, musimboti isimba rekutamisa junction.Kana uri sprinting, squatting, pressing, etc., unofanira kuziva nzira yekutsigira zvakanaka musimboti wako uye kusvika papi.
Kutenderera isangano rinokosha.Mafambiro mazhinji aunoona vanhu vachiita mujimu vari voga, kuburikidza nemitsetse yakatwasuka, iyo isinganyanyi kufanana nemararamiro edu ezuva nezuva.Chokwadi ndechekuti, tinotenderera (zvakawanda).Funga nezvekuchinja muviri wako paunenge uchibatana mumugwagwa mukuru, kana kumonyorora torso yako kuti utakure girosari.
Kutenderera ndiko kubatanidzwa kwemajoini akawanda uye masisitimu etsandanyama anoshanda achitenderedza nzvimbo yepakati. Kazhinji, nzvimbo yepakati iyi iri pakati pechikamu, kunyanya patinofamba-famba nemuviri kana kubva pamatanho akasiyana. Nepo 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 inoitika mukati memazuva makumi mapfumbamwe, ichikupa nguva yekuvaka zvishoma nezvishoma unyanzvi humwe pamusoro pehumwe.Ichi chichava chimwe chezvinyorwa zvinodzokororwa muzvirongwa zvedu.
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, izvo zvinoreva kuti crunches uye mamwe mafambiro haasi ose akaipa.Munyika yefitness, mamwe mafambiro apera, uye kutenderera kwepelinha kwakave nedhimoni se "dambudziko" mumakore achangopfuura.Asi, sezvaunoita necrunches, kushandura musana wako ndizvo zvaunoita mangwanani oga oga paunogara uye uchibuda pamubhedha-uye paunosimudza chimwe chinhu chinokuvadza. kuuraya!Ndosaka ndichida kusimbisa chimiro chako uye hunyanzvi padanho rega rega.