Ba jin crunch ba

Wadatacce

• Bita don

Q:

Ko da yake ina yin ƙulle-ƙulle a addinance, ciki na ba su kusan yin sautin kamar yadda nake so ba. Ni dai ba zan iya gajiya da su ba, komai yawan reps na yi. Ta yaya zan ƙara ƙarin juriya ga aikin motsa jiki na na ciki?

A: "Ingantacce ne, ba yawa ba, wanda ke ƙidaya a cikin kowane nau'in motsa jiki, don haka ɓarna mara nauyi 200 ba za ta samar da komai ba idan aka kwatanta da motsawar hankali 20," in ji Scott Cole, marubucin marubucin Athletic Abs (Human Kinetics, 2003; $19) da mahaliccin Mafi Abs a Duniya bidiyo (Tafiya ta Halitta, 2003; $20; duka suna samuwa a Scotcole.com).

Idan ba ku jin juriya lokacin da kuke yin ɓarna, wataƙila saboda kuna yin kuskure a dabara, in ji Cole. Alal misali, ƙila za ku yi sauri da sauri maimakon ɗaukar sakan biyu don tashi da biyu zuwa ƙasa, ko kuma ku ɗaga daga kafadu da wuyan ku maimakon daga jikin ku. Duk da haka, ko da crunch da aka yi daidai ba shine mafi kyawun motsa jiki don abs ba. Cole yana ba da shawarar ƙarin motsa jiki masu ƙalubale waɗanda ke buƙatar ƙoshin ciki su yi aiki azaman masu daidaitawa ga jikin ku duka da yin aiki tare tare da sauran ƙungiyoyin tsoka. Misali, yi crunches akan ƙwallon kwanciyar hankali. Cole ya ce: "Ku yi wa kanku baya a kan ƙwallon, kuma ku fara ƙullun da kanku kadan a ƙasan kwatangwalo," in ji Cole. Wannan matsayi yana amfani da nauyi don samar da ƙarin juriya. Bugu da ƙari, abs (da sauran tsokoki) za su yi aiki tukuru don kiyaye jikin ku daga mirgina kwallon.

A cikin littafinsa da bidiyo, Cole ya nuna ƙalubalen motsa jiki na ciki ta amfani da kayan aiki iri-iri. SHAPE namu ... DVD ɗin ku na Abs ($ 20; akwai a Shapeboutique.com) yana ba da ayyukan ab-mintuna biyar na mintuna biyar da suka haɗa da mafi kyawun motsi na toning.

Bita don