Ayyuka na Ab (da Sirri na Pro 7) don Ƙarfi Mai ƙarfi

Wadatacce

• Nasihu 7 don Ciwon Ciki
• 1. Zaɓi Bambanci Sama da Wakilai
• 2. Manta da "Upper Vs. Lower Abs" Idea
• 3. Shagaltar da Dandalin Pelvic
• 4. Yi Aikin Abs, Ba Wuyanka ba
• 5. Buɗe Ciki mai Tsari tare da Taimakon Cardio
• 6. Make Abs Your Transition Workout
• 7. San Lokacin Hutu
• Ayyuka Guda Guda 6 Zaku Iya Yi Ko Ina
• 1. Danna kuma Tsaya
• 2. Helikwafta
• 3. Hannun Lokaci
• 4. Zagaye Agogo
• 5. Masu kuka
• 6. Biye da Triangle
• Bita don

Bari mu fuskance shi: Daidaitattun darussan abs kamar zaman zama da ƙuntatawa ɗan ƙaramin abu ne kuma abin ƙyama ne-ba a ma maganar ba, babu adadin crunches ko motsi na AB da zai juya ciki zuwa J. Lo's. Da yawa suna shiga cikin yadda cikin ku ya yi ban da tsokoki da kansu (duba: kwayoyin halitta, abinci, siffar jiki, da sauransu). Kuma, yayin da muka kasance don sha'awar fakiti shida, za ku iya zama mai ƙarfi da dacewa kuma ku ƙaunaci jikin ku ba tare da su ba.

Wancan ya ce, kowa zai iya amfana daga tsaka mai ƙarfi - wanda, a, na iya haifar da tsayayyen ciki. Idan kuna son gina ginshiƙi mai ƙarfi (kuma ku sami duk fa'idodin da ba su da kyau da suka zo tare da shi) yi la'akari da waɗannan nasihuni da darussan abs na musamman waɗanda zasu taimaka muku zuwa can.

Nasihu 7 don Ciwon Ciki

Kafin ka fara, manyan masu horarwa, malamai da likitocin likitancin wasanni suna yin tatsuniyar tatsuniyar ciki:

1. Zaɓi Bambanci Sama da Wakilai

Don sakamako mafi kyau, haɗa tsari na motsin ku a yayin kowane motsa jiki, kuma canza aikin ku kowane mako uku zuwa hudu. (Wannan na mintina 12 na gida mai ƙarfi na cikin gida wani zaɓi ne don jefa cikin juyawa.) ″ Sauya aikinku yana da mahimmanci fiye da fitar da crunches 100 a kowace rana, ”in ji Michele Olson, Ph.D., farfesa na ilimin motsa jiki a Jami'ar Auburn Montgomery. form Yi 15 zuwa 20 na kowane motsa jiki, sannan ku ci gaba. ″

2. Manta da "Upper Vs. Lower Abs" Idea

Shi duka ɗaya ne na tsokar tsoka: madaidaicin abdominis. Alycea Ungaro, mai Real Pilates a birnin New York kuma marubucin littafin ya ce "Idan kun ji babban abs yana aiki, ba yana nufin ƙananan abs ba su da hannu." Alkawuran Pilates. Inda kuke jin ya dogara da madaidaicin motsi. Misali, ɗaga ƙafafu yana ɗaukar ƙarin ɓangaren ƙananan tun lokacin da jikinka na sama yana kan bene. (Mai alaƙa: Abs Workout don Flat Cikin Ciki da Ƙarfi Mai ƙarfi)

3. Shagaltar da Dandalin Pelvic

Don ƙulla ƙoshin ku da kyau, ƙarfafa tsokar ƙasan ƙasan ku. ″ Waɗannan tsokoki suna taimaka wa zurfin ƙoshin ku wajen yin motsa jiki daidai, "in ji Olson. Ku yi aiki da su ta hanyar jan maɓallin ciki a hankali zuwa bayanku. Sanya hannu ɗaya a kan ciki; idan kun ji ciki yana motsawa yayin da kuke zaune, kana tura ƙwanƙwasa ƙasa maimakon jan tsoka sama sama da ciki, yana zamba abs na cikakken aikin motsa jiki.

4. Yi Aikin Abs, Ba Wuyanka ba

Yi riya cewa kana da lemu a ɓoye a ƙarƙashin haƙarka don sakin tashin hankali yayin motsin ciki mai ƙarfi kamar ƙuƙuwar keke. Ko danna yatsun yatsan ku a cikin gindin wuyan ku kuma ba wa kanku kyakkyawar tausa ta wuyan hannu yayin lanƙwasa. Wata dabara: Don dakatar da tsokoki daga wuyan wuya, sanya harshenka da ƙarfi a kan rufin bakinka yayin da kake murƙushewa. (Masu Alaka: Waɗannan su ne Ƙarshen Ab Workout Motsi, A cewar Masu horarwa)

5. Buɗe Ciki mai Tsari tare da Taimakon Cardio

Duk darussan da ake yi a duniya ba sa nufin komai idan akwai kitse mai tsokar ab tsoka a ƙasa. Idan da gaske kuna son ganin abs ɗin ku, yi nufin kusan mintuna 45 na cardio don ƙona adadin kuzari, sau uku zuwa biyar a mako. Need Kuna buƙatar ƙona kitsen jiki ta hanyar motsa jiki na yau da kullun don ganin ƙoshin ƙarfi, ”in ji Olson.

6. Make Abs Your Transition Workout

Lokacin da kuke da lokacin yin horo da ƙarfin zuciya da motsa jiki a cikin motsa jiki ɗaya, gwada ƙoƙarin sandwich minti 10 na aikin ab a tsakanin. Kwantar da hankali daga cardio, buga tabarma don shimfidawa, juye curls da alluna (mai yiwuwa mafi dacewa ga duk motsi mai ƙarfi na ciki). Wannan hanya ce mai kyau don canza mayar da hankali daga cardio zuwa horo mai ƙarfi; yana taimaka muku sifili a kan abs ɗinku da ƙarfin ainihin yayin da kuke ɗagawa.

7. San Lokacin Hutu

Kuna iya gaya muku cewa kun yi aiki da kyau lokacin da suka ji ciwo washegari. Kamar sauran tsokoki, ƙashin ƙugu yana amsa mafi kyawun horo mai tsanani kowane kwana biyu. Yi musu aiki tukuru, sau da yawa, kuma za ku ga ƙaramin ci gaba, in ji Holland. (Duba yadda ake amfani da kwanakin hutu masu aiki don samun mafi kyawun kowane motsa jiki.)

Ayyuka Guda Guda 6 Zaku Iya Yi Ko Ina

Yi kowane motsa jiki (kar ku manta ku sa zuciyar ku gaba ɗaya!) Na daƙiƙa 30, kuna hutawa daƙiƙa 30 tsakanin motsi. Kuna iya ƙara waɗannan ƙayyadaddun darussan ciki zuwa shirin motsa jiki na yanzu ko yin wannan daban a matsayin ainihin aikinku na yau da kullun.

1. Danna kuma Tsaya

• Ka kwanta fuska tare da gwiwoyi lankwasa da kafafu a kasa.
• Shiga ciki da zana gwiwoyi zuwa cibiya, kafa kusurwa 90-digiri tare da gwiwoyi don haka shins yayi daidai da bene. Sanya dabino sama sama da gwiwoyi akan cinya.
• Danna dabino cikin cinya, lokaci guda yana tsayayya da matsin lamba tare da gwiwoyi. Tsaya daidaitaccen ma'auni tare da matsa lamba daga tafin hannu da cinya domin ku kiyaye kusurwar 90-digiri na gwiwoyi.

Rike don 30 seconds.

2. Helikwafta

• Kwanta a fuska tare da durƙusa gwiwoyi da ƙafafu a ƙasa, an miƙe hannaye zuwa gefe, tafukan ƙasa.
• Shiga cibiya, yi dogon numfashi a ciki, da jawo gwiwoyi cikin ƙirji.
• Exhale, danna ƙasa zuwa cikin bene yayin da kuke miƙa ƙafa zuwa rufi. (Ƙunƙarar babba da ƙananan jiki za su yi kusurwar digiri 90 tare da matse ƙafa.)
• Ci gaba da yin kwangiloli, lanƙwasa yatsun kafa zuwa ƙasa, kuma fara zagaya kafafu ta agogo, da ɗaga kafafu gabaɗaya kuma kwatangwalo ya tabbata a ƙasa. Ci gaba na daƙiƙa 30.
• Daga nan sai a fara zagaya kafafu ba tare da agogo ba, a ɗora ƙafafun gabaɗaya kuma kwatangwalo suna da ƙarfi a ƙasa.

Ci gaba na daƙiƙa 30.

Sikeli sama: Juya dabino sama don fuskantar rufin don rage kwanciyar hankali yayin haɓaka aiki na asali.

3. Hannun Lokaci

• Kwance fuska tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa, hannayensu sun miƙe zuwa ɓangarori, dabino ƙasa.
• Haɗa ginshiƙi, zana gwiwoyi cikin kirji, kuma danna ƙafa zuwa rufi. Ya kamata ƙafafu su kasance tare da karkace yatsu.
• Shafa da ƙafar dama ta dama zuwa gefen dama gwargwadon iko, ajiye kafa ta hagu.
• A mafi ƙasƙanci, fitar da numfashi kuma yi amfani da maƙallin don motsa ƙafar dama zuwa wurin farawa.

Maimaita don 30 seconds. Canja bangarorin; maimaita.

4. Zagaye Agogo

• Kwance fuska tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa, hannayensu sun miƙe zuwa ɓangarori, dabino ƙasa.
• Haɗa ainihin kuma ja gwiwa ta dama zuwa ga cibiya. Fitar da gwiwa na dama (bude yankin cinya na ciki) kuma mika kafar dama har sai ya kasance a kusurwa 45-digiri. (Ƙafar hagu ya kamata ya kasance a ƙasa a duk lokacin aikin.)
• Koma baya zuwa wurin farawa.

Maimaita don 30 seconds. Canja bangarorin; maimaita.

Ka sauƙaƙe wannan aikin motsa jiki na ciki mai sauƙi: Ajiye kishiyar gwiwa ta mikawar kafa ta lankwashe tare da shimfidar kafa a kasa. 

5. Masu kuka

• Shiga cikin wurin katako na gefen hagu tare da ma'aikacin da aka ɗora a ƙasa da kwatangwalo daga ƙasa. Yi kwangila da fitar da gwiwa ta dama zuwa cibiya tare da lanƙwasa yatsa.
• Lokacin da gwiwa ya kai cibiya, miƙa ƙafar dama zuwa gaban jiki a kusurwar digiri 45.
• Da sauri jujjuya kafa baya zuwa wurin farawa.

Ci gaba da maimaitawa na tsawon daƙiƙa 30. Canja bangarorin; maimaita.

6. Biye da Triangle

• Kasance a cikin matsayi na turawa tare da hannaye a layi tare da kafadu da ƙafafu da nisa-nisa.
• Haɗa maƙasudi kuma kai hannun hagu daga digiri 45 gwargwadon iko. Yi haka da hannun dama, kawo hannun gefe da gefe.
• Miƙa hannun dama gwargwadon iko a gaban kai. Bi da hannun hagu.
• Komawa baya da hannun dama akan kusurwar digiri 45, bi da hannun hagu. (Tsarin hannunka zai zama kamar ka nemo alwatika kawai.) Koma baya ta kowane mataki.

Ci gaba, madaidaicin kwatance na daƙiƙa 30.

Bita don