Dalilin da yasa yakamata kuyi Amfani da Injin Cable don Motsa Jiki

Wadatacce

• Latsa Paloff
• Matattu Bug-Taimakawa na USB
• Woodchopper
• Tsarin Knee Tuck
• Bita don

Lokacin da kuke tunanin motsa jiki na abs, ƙila crunches da alluna na iya zuwa hankali. Waɗannan ƙungiyoyi-da duk bambance-bambancen su-suna da ban tsoro don haɓaka babban tushe. Amma idan kuna yin su kaɗai, ƙila ba za ku ga sakamakon da kuke nema ba dangane da ainihin ƙarfin da ma'anar abs. (Kuma ku tuna: Ba a yin Abs kawai a cikin dakin motsa jiki.)

Jessica Glazer, wata ƙwararriyar mai ba da horo a birnin New York ta ce "Akwai kuskuren da ba mu buƙata ko bai kamata mu yi amfani da nauyi ba idan ya zo ga motsa jiki na ab." "Idan muna son haɓaka ƙarfinmu gaba ɗaya kuma mu sami harbi a bayyane abs, to, eh, muna buƙatar amfani da nauyi." Wannan saboda tsokoki na ciki suna kama da kowace tsoka a cikin jiki don haka don ƙara yawan ƙwayar tsoka da ƙarfi, suna buƙatar ɗaukar nauyi da / ko juriya. (Mai Alaƙa: Me yasa yake da wuya a sassaƙa fakitin guda shida?)

Tabbas, yin motsa jiki masu nauyi kaɗai ba zai sa ku cika mafarkin ku ba. "Yawancin 'samun abs' sun fito ne daga haɗuwa da ingantaccen abinci mai gina jiki, ƙananan kitsen jiki, da kuma ƙara yawan ƙwayar tsoka saboda ƙarfin horo," in ji Glazer. Hakanan, kwayoyin halitta. A takaice, ba abu ne mai sauki ba kamar kawai murkushe hanyar zuwa abs, in ji ta. Kuma yayin da mara nauyi, katako, kekuna, da ƙari kwata-kwata suna da fa'idodin nasu na musamman, ƙara abubuwan motsa jiki masu nauyi na iya yin bambanci idan kun riga kun sami abincin ku da sauran abubuwan dubawa.

Akwai hanyoyi da yawa don ƙara juriya ga motsa jiki na abs, amma injin kebul-kayan aikin da ya fado daga salon godiya saboda haɓaka ƙarfin aiki, yana ɗaya daga cikin mafi kyawun (kuma mafi ƙarancin amfani) kayan aikin abs daga can. (Yana ɗaya daga cikin injunan motsa jiki guda bakwai waɗanda a zahiri suke ƙimar lokacin ku.) Yana da sauƙi mai sauƙi: Akwai hasumiya da ke ɗauke da ma'aunin ma'aunin ma'auni, maƙallin maɗaura wanda ke motsawa sama da ƙasa, da kebul da kuke ja. Hakanan zaka iya canza hannun da kuka ja bisa ga motsa jiki da kuke yi.

"Na'urar kebul tana ba da kusurwoyi iri-iri, haɗe-haɗe, da kuma bambancin," Glazer ya bayyana. Ta hanyar daidaita nauyi, matsayi na kebul, da abin da aka makala, akwai kusan zaɓin motsa jiki marasa iyaka. Anan akwai guda huɗu don gwadawa idan kuna son haɓaka kayan aikin ku.

Yadda yake aiki: Za a iya yin motsa jiki azaman da'irar (yi zagaye uku) ko ƙari ga tsarin horar da ku na yau da kullun (gwada sau uku zuwa huɗu).

Lokacin zabar ma'aunin nauyi, kiyaye shi da haske. "Babu ɗayan waɗannan darussan da ke buƙatar nauyi mai nauyi," in ji Glazer. "A gaskiya ma, nauyin nauyi ya fi kyau." Ta wannan hanyar, zaku iya mai da hankali kan yankin da kuke ƙoƙarin yin niyya da motsawa tare da sarrafawa. "Haɗin jiki da tunani yana da girma a nan!"

Za ku buƙaci: Injin igiya, abin da aka makala, igiya abin da aka makala (na zaɓi), abin da aka makala idon sawu (na zaɓi)

Latsa Paloff

Wannan aikin yana buƙatar ku ci gaba da kasancewa gaba ɗaya yayin da kuke tsayayya da sha'awar juyawa ta wata hanya ko wata.

A. Amfani da abin da aka makala, sanya kebul ɗin a tsayin kafada. Tsaya tare da kebul a gefen dama na jiki kuma ku tafi daga hasumiyar don haka akwai juriya a kan kebul (game da tsayin makamai). Kunna hannaye biyu a kusa da abin da aka makala kuma ku tsaya tare da faɗin ƙafafu a baya da gwiwoyi sun ɗan lanƙwasa. Bringauki madaidaicin kai tsaye a gaban tsakiyar kirji, mirgine kafadu a baya, kuma shigar da mahimmanci don farawa.

B. Tare da iko, fitar da numfashi kuma danna kebul daga kirji har sai an ɗaga hannayensu cikakke.Riƙe wannan matsayi na secondsan daƙiƙa kaɗan, tabbatar da kiyaye ƙoshin ku sosai, tsayayyen makamai, da kafadunku masu annashuwa, ba da izinin motsi kaɗan.

C. Koma kebul ɗin zuwa kirji don komawa wurin farawa.

Yi 8 zuwa 12 reps; maimaita a daya bangaren.

Matattu Bug-Taimakawa na USB

Wannan aikin yana da tasiri musamman wajen yin aikin dubura abdominis (aka tsoka "fakitin fakiti shida"). Komai ne game da sarrafawa, don haka tafi sannu a hankali, zauna da kwanciyar hankali, da mai da hankali kan haɗin kai na jiki.

A. Yi amfani da madaidaiciyar mashaya, igiya, ko abin da aka makala mai sauƙi don wannan aikin. Saita maƙallan maɓallin kebul ɗin zuwa tsayin da zai zama tsayin makamai daga bene. Fuskantar hasumiya kuma ku tafi, don haka akwai juriya akan kebul.

B. Kwanta tayi a kasa tare da sakin kai a kasa. Haɗa mahimmancin don baya baya ya tsaya a matsayi na tsaka tsaki akan bene. Iftaga ƙafafu biyu har zuwa kusurwar digiri 90, kuma yi tunanin jan haƙarƙarin zuwa ƙasa don ci gaba da aiki gaba ɗaya. Miƙa makamai zuwa rufi, an ɗora bisa kafadu. Da zarar an sami jin daɗi, kama abin haɗin kebul ɗin kuma riƙe shi a kan kirji, riƙe madaidaitan makamai, baya tsaka tsaki, annashuwa wuyan hannu, babban aiki, da ƙafafu a digiri 90 don farawa.

C. Sannu a hankali miƙa kafa ɗaya zuwa ƙasa, danna ta diddige, amma kada a ƙyale ta ta taɓa ƙasa. Tsayar da sauran jikin. Sannu a hankali kuma tare da sarrafawa, dawo da wannan ƙafar zuwa digiri 90 kuma maimaita a daya gefen.

Yi maimaita 5 zuwa 10 a kowace kafa.

Woodchopper

Wannan aikin yana kaiwa ga obliques ɗin ku amma kuma yana ɗaukar sauran zuciyar ku.

A. Fara da riƙon kebul ko abin da aka makala igiya yana rataye a saman hasumiyar. Tsaya yana fuskantar gefe kuma ɗima hannu ko igiya da hannaye biyu. Mataki na tsawon tsayin makamai guda ɗaya daga injin kuma ku ɗaga hannayen ku a miƙe don farawa.

B. Tare da ƙafafun kafaɗa da baya da lanƙwasawa mai taushi a gwiwoyi, fara cire kebul ɗin a ƙasa cikin jiki (kamar bel ɗin kujera) yayin haɗa tsoffin tsokoki. Tsaya baya da hannaye a mike yayin da ake jujjuyawa a kan ƙafar ciki don samun cikakken kewayon motsi.

C. Kula da matsayi mai ƙarfi, madaidaiciya makamai, da mahimmin aiki, yayin da sannu a hankali ke komawa matsayin farawa.

Yi 8 zuwa 12 reps; maimaita a daya bangaren.

Tsarin Knee Tuck

Yi la'akari da wannan babban bambance-bambancen katako.

A. Rage alamar anga kebul zuwa mafi ƙasƙanci matsayi kuma yi amfani da haɗe idon idan akwai. Idan ba haka ba, yi amfani da rike na yau da kullun kuma zame ƙafa ɗaya cikin madaurin hannun.

B. Nuna nesa da hasumiya, haɗa ƙafar dama cikin madauri. Matsewa daga hasumiyar don samar da juriya a kan kebul kuma ƙasa zuwa ko dai babban matsayi ko ƙasan gwiwar hannu mai fadi da ƙafa. Sanya kafadu kai tsaye akan gwiwar hannu (ko sama da wuyan hannu don babban katako), zana madaidaiciyar madaidaiciya, matse ƙugiyoyi tare, haɗa quads, kuma ci gaba da duban ƙasa don haka wuyan ya kasance cikin tsaka tsaki.

C. Ƙarfafawa da motsa gwiwa na dama (ƙafar a cikin madaurin kebul) zuwa kirji ba tare da zagaye baya ba, ɗaga kwatangwalo, ko juyawa baya da gaba. Dakata a saman matsayi, mai da hankali kan cikakken ciwon ciki.

D. Sannu a hankali komawa wurin farawa. Kada ka bari hips su nutse zuwa kasa.

Yi 8 zuwa 12 reps; maimaita a daya gefen.

Bita don