Ciki mai tabbatar da ciki

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Idan kun kasance kuna yin aiki na yau da kullun don samun ƙarfi da shirye-shiryen ninkaya, akwai yuwuwar ƙoƙarinku ya biya kuma lokaci ya yi da za ku iya haɓaka shirin tare da ƙarin ci gaba-wani abu don samun ku tsaka-tsaki mai sassaƙaƙƙiya. Labari mai dadi: Inganta sakamakon ku ba yana nufin dole ne ku ƙara lokacin motsa jiki ba. A zahiri, tare da wannan tushen juriya na Rx daga likitan ilimin motsa jiki da ƙwararren mai horarwa Scott McLain, kuna iya samun sakamako mafi kyau ta yin ƙasa da ƙasa.

Tare da shirin sa, kuna amfani da juriya na waje (kamar ƙwallon magunguna ko dumbbell) don ƙona tsokar ab a cikin fiye da 15 reps kowane saiti. McLain, manajan horo na sirri a Westerville Athletic Club a Columbus, Ohio ya bayyana cewa "Abun yana kama da sauran tsokoki a jiki." "Don samun ƙarfi, kuna buƙatar yin aiki da su har zuwa gajiya. Ƙara juriya hanya ce mai sauri, mai inganci don yin hakan."

An tsara shirye-shiryen yanke-yanke na McLain don yin aiki da duk tsokar ciki guda huɗu da masu haɓaka kashin baya don cikakken aikin motsa jiki. Mun kuma haɗa da umarni don masu farawa da masu motsa jiki na ci gaba, don haka yana da kyau ga kowane matakin motsa jiki. Tare da lokacin da kuka adana ta hanyar yin ƙarancin reps, McLain ya ba da shawarar yin ƙarin cardio don narke ab flab. Kuma idan kuna kallon abincinku (duba "The Flat Abs Diet"), a cikin makonni shida zuwa takwas kawai za ku iya yin riƙon amana zuwa ga ƙwaƙƙwaran kamfani, mai ƙyalli, abin ban mamaki da kuke bi.

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