Ci gaba mai ƙarfi: Tsarin

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Wannan shiri ne na tsaka-tsaki/ ci gaba na ab ga mutanen da ke yin aikin ciki na watanni 3-6 da suka gabata. Idan kun kasance mafari, je zuwa "Masu Farawa: Yadda Ake Saukaka Cikin Wannan Aiki," shafi na 2, don farawa. Idan kun kasance kuna yin aikin ciki sama da watanni 6, bi zaɓi mai ƙarfi: a ƙarshen kowane motsi.

jagororin motsa jiki Wannan aikin motsa jiki na kwana 4 a mako yana kunshe da darussan 6 da aka kasu kashi 2. Yi rukuni 1 a ranaku 1 da 3, da rukuni 2 a ranaku 2 da 4, tabbatar da yin hutun kwana tsakanin motsa jiki mai ƙarfi. Yi saiti 2-3 na maimaitawa 10-15 don kowane motsi 3, hutawa minti 1 tsakanin saiti. Idan zaku iya kammala fiye da reps 15, ƙara juriya; idan ba za ku iya ma yin reps 10 ba, rage adadin juriya.

dumama Koyaushe fara motsa jiki na ƙarfi tare da mintuna 5 na ayyukan ƙaramin ƙarfi. Sa'an nan kuma yi jujjuyawar jiki da adadi 8 tare da ƙwallon magani. (Rike kwallon a gabanka da hannaye biyu, matsar da kwallon a cikin siffa-8, rage ball zuwa hips dama, sannan zuwa kafadar hagu, sannan zuwa hips na hagu, sannan zuwa kafadar dama. Maimaita 4-6). lokaci.)

kwantar da hankali Kammala aikin motsa jiki ta hanyar shimfiɗa gaban jikin jikinka tare da gada: Ka kwanta tare da gwiwoyi da gwiwoyi da ƙafafu a ƙasa, sannan ka ɗaga hips har sai jiki ya samar da layi daya daga kafadu zuwa gwiwoyi; riƙe na daƙiƙa 20-30, sannan ƙasa kuma ku saki, kuma a hankali ku durƙusa gwiwoyi zuwa kirji.

don ci gaba Da zarar za ku iya kammala saiti 3 na kowane motsi, yi duk darussan 6 a cikin jerin da aka jera ba tare da hutu ba; wannan yayi daidai da kewayawa 1. Maimaita don madaidaiciyar da'irori 2-3.

aerobic Rx Don rage girman ab flab, yi aƙalla mintuna 30 na motsa jiki na cardio kwanaki 3-5 a mako. Don sculp ɗin tsakiyar sashin ku, zaɓi ayyukan da ke jaddada abs ɗinku, kamar horarwar wasan motsa jiki biyu, Spinning, Gudu, igiya tsalle, kickboxing ko wasan tennis.

FARAWA: yadda ake samun sauƙi cikin wannan aikin

Kafin yin aikin motsa jiki mai nauyi akan waɗannan shafuka, masu farawa zasu buƙaci gina ingantaccen tushe na ƙarfi. Gwada waɗannan matakai masu zuwa, waɗanda zasu ɗauki makonni 3-4:

mataki 1: Turawa Yi 10-15 turawa a cikin gyara (kan gwiwoyi) ko cikakke (daidaitawa akan yatsun kafa) matsayi na turawa. Yayin da kuke runtsewa, yi amfani da ƙoshin ku don kula da madaidaiciyar gangar jikinku kuma ku guji "zubar da ciki." Yi aiki har sai kun iya yin maimaita 15 ta amfani da cikakkiyar tsari.

Mataki na 2: Matsayin Plank Shiga cikin yanayin turawa da aka gyara, tare da hannaye da tafin hannu a ƙasa, gwiwar hannu a layi tare da kafadu, sa'an nan kuma shimfiɗa ƙafafu a bayanka, daidaitawa akan yatsun kafa, abs ja a ciki, samar da layi madaidaiciya daga kai zuwa diddige; da nufin riƙe matsayi na daƙiƙa 30-60. Yi wannan yanayin 5-6 kwana a mako, har sai kun iya kiyaye shi na daƙiƙa 60.

mataki na 3: Crunches na asali Kwance fuska, gwiwoyi sun lanƙwasa, ƙafa kusan ƙafa 1 daga kwatangwalo. Sanya hannaye a bayan kai, yatsun hannu ba a haɗa su ba. Yarjejeniyar abs, ɗaga kai, wuyansa da kafada a matsayin raka'a ɗaya cikin ƙidaya 2. A dakata, rage cikin ƙidaya 2 kuma maimaita. Yi crunches kwanaki 3 a mako, farawa da saiti 2 na maimaitawa 10 kowanne kuma a hankali aiki har zuwa saiti 3 na 15 reps.

mataki na 4: Yi "Shirin" ba tare da juriya ko kaɗan ba. Bi jadawalin motsa jiki na yau da kullun a hagu tare da ƙarancin juriya fiye da shawarar da aka ba da shawarar. (Domin ƙaramin keɓaɓɓen sara da keɓaɓɓen kebul, da amfani da fam na 5-15.) Fara da saiti 2 na reps 10 kowannensu, sannan a hankali aiki har zuwa saiti 3 na 15 reps. Hakanan, yi amfani da zaɓi mafi Sauƙi: jera a ƙarshen kowane taken. Mayar da hankali kan kiyaye kyakkyawan tsari. Da zarar kun iya yin motsi daidai, kun shirya don fara cikakken shirin.

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