Ƙarshen Mafarin Ab Aiki don Gina Ƙarfafawa

Wadatacce

• Mafarin Ab Abun Motsa Motsi
• Butterfly Crunch
• Gefen gefe
• Filin Gabatarwa
• Matsakaici Ab Workout Motsawa
• Yatsu zuwa Yatsu
• Almakashi
• Juya Crunch tare da Resistance Makada
• Advanced Ab Workout Motsa jiki
• Knee-Ups
• Ƙafar ƙafa
• Legaukar Ƙwallon ƙwal
• Bita don

Babban mahimmanci yana aiki azaman tushe don taimaka muku murkushe kowane motsa jiki, ba tare da ambaton hana ƙananan ciwon baya ba. Fara da wannan mafari ab motsa jiki, sa'an nan yi aiki da hanyar zuwa kalubalanci your abs a cikin sababbin kuma ƙara tsanani hanyoyi.

Yadda yake aiki: Sau uku zuwa biyar a mako, ƙara waɗannan abubuwan motsa jiki na motsa jiki na ab, wanda Tom Seabourne, Ph.D., ƙwararren mai horar da ƙwararrun karate ya tsara, zuwa tsarin aikinku na yau da kullun. (Bukata wani wahayi? Wannan shine abin da daidaitaccen sati na motsa jiki yayi kama da.) Da zarar mai farawa ab motsa jiki ya fara jin sauƙi, ci gaba zuwa tsaka-tsaki, sannan ya ci gaba.

Abin da kuke buƙata: Motar yoga, kujeru biyu masu ƙarfi, ƙungiyar juriya, da ƙwallon kwanciyar hankali.

Mafarin Ab Abun Motsa Motsi

Butterfly Crunch

Yana nufin abdominis rectus

A. Ka kwanta a bayanka tare da tafin ƙafafu tare da kusa da jikinka kamar yadda zai yiwu, tare da gwiwoyi sun karkata zuwa gefe.

B. Sanya hannayenku a bayan kanku, gwiwar hannu a layi tare da kunnuwa.

C. Tsayawa da baya a ƙasa da tsokar ciki ta yi kwangila, fitar da numfashi da murɗa kirjinku sama da inci kaɗan daga ƙasa zuwa ƙafafunku.

D. Ƙasa don farawa.

Yi 10 reps.

Gefen gefe

Manufa masu manufa

A. Ka kwanta a bayanka, gwiwoyi sun durƙusa da ƙafafu a ƙasa, tare da hannayenka a gefenka.

B. Fitar da ci gaba da ci gaba yayin da kake zame hannun dama zuwa ƙafar dama. (Kanku da wuyanku yakamata su kasance masu daidaituwa kuma an danna ƙananan bayanku zuwa ƙasa.)

C. Komawa don farawa, sannan canza bangarorin kuma maimaita mai farawa ab motsa motsa jiki.

Yi maimaita 15.

Filin Gabatarwa

Abubuwan da ke karkata zuwa ciki

A. Fara akan hannayenku da gwiwoyi.

B. Tsayawa bayanka da tsokoki na abkuwa, saukowa zuwa ga hannun gabanka yayin da kake shimfida ƙafafu a bayanka don haka kana hutawa akan ƙwallon ƙafa. (Tabbatar da kiyaye bayanku a mike, hips sama, da wuyansa a annashuwa-duba ƙarin akan cikakkiyar tsari a nan.)

C. Riƙe na daƙiƙa 3, sannan komawa don farawa.

Yi 10 reps.

Matsakaici Ab Workout Motsawa

Yatsu zuwa Yatsu

Yana nufin abdominis rectus

A. Ka kwanta a bayanka tare da kafafu kai tsaye kuma ka miƙa zuwa rufi, tare da ɗaga hannayenka ta gefen ka.

B. Tsayar da bayanka a ƙasa, fitar da numfashi da kwangila yayin da kake murƙushewa daga kugu kuma ka mika hannayenka zuwa yatsun kafa.

Yi 2 sets na 15 reps.

Almakashi

Manufa masu manufa

A. Ka kwanta a bayanka da yatsun hannunka a bayan kai.

B. Tsayar da ƙwanƙolin ku, ɗaga gwiwa na hagu ku taɓa shi zuwa gwiwar hannu na dama.

C. Komawa don farawa, sannan ɗaga gwiwa na dama ku taɓa shi zuwa gwiwar hannu ta hagu.

D. Madadin maimaita maimaitawa 15 a cikin santsi, ci gaba da motsi, rike abs tsunduma da shakatawa hannaye don kada ku ja wuyan ku. (Mai alaƙa: Cikakken Jagora ga Abs Muscle Anatomy)

Yi 2 sets na 15 reps. 

Juya Crunch tare da Resistance Makada

Targets ƙetare abdominals

A. Ku kwanta a bayanku tare da gwiwoyinku a lanƙwasa, hannayenku ƙasa ta bangarorinku, kuna riƙe ɗayan ƙarshen ƙungiyar juriya a kowane hannu, tare da ƙulli a nade saman ƙura.

B. Ɗaga gwiwoyi zuwa kirjin ku har sai hips ɗin ku ya bar bene.

C. Rike don 3 seconds; kasa don farawa.

Yi 2 sets na 10 reps.

Advanced Ab Workout Motsa jiki

Knee-Ups

Yana nufin abdominis rectus

A. Yi ƙarfin gwiwa tsakanin kujerun kujeru biyu masu ƙarfi, kiyaye gwiwar hannu kaɗan, kafadu ƙasa, annashuwa da wuya, ɗaga kai da ƙirji.

B. Tsayar da ƙoshin ku, fitar da numfashi sannan a hankali ku kawo gwiwoyin ku zuwa kirjin ku ba tare da juyawa baya da baya ba.

Idan wannan yana da wuyar gaske, yi la'akari da yin gyare-gyare ta farawa a wuri ɗaya, sannan a hankali ɗaga gwiwar dama zuwa ƙirji, sannan gwiwa na hagu zuwa kirji. Ci gaba da musanyawa don adadin reps da aka nuna.

Yi 3 saiti na 15 reps.

Ƙafar ƙafa

Target obliques

A. Ka kwanta a bayanka da hannaye zuwa gefe, kafafu da ƙafa suna nuna sama.

B. Exhale kuma zana cibiya zuwa wajen kashin baya yayin da kuke rage ƙafafunku zuwa gefen hagu kusan inci 5 daga bene.

C. Koma don farawa kuma maimaita a gefen dama.

Yi saiti 3 na 15 reps a kowane gefe.

Legaukar Ƙwallon ƙwal

Abubuwan da ke karkata zuwa ciki

A. Ka kwanta a fuska a kan ƙwallon kwanciyar hankali kuma ka mirgine gaba har sai hannayenka suna kan ƙasa kuma saman ƙafafunka kawai suna kwance akan ƙwallon. (Mai Alaƙa: Motsa Kwallon Kwando yana motsawa don Jikin ku gaba ɗaya)

B. Tsayar da baya da ƙafar dama madaidaiciya, a hankali ɗaga kafa kamar inci biyu zuwa rufi.

C. Riƙe na daƙiƙa 3, sannan ƙasa.

Yi 10 reps a kowane gefe.

Bita don