Nasihun Sneaky don Toning Abs ɗinku yayin kowane motsa jiki

Wadatacce

• Yayin da kake dagawa
• A cikin juya
• Lokacin gudu
• Domin aji sansanin
• Bita don

Matan da suka yi mintuna 55 na yoga sau uku a mako na makwanni takwas sun inganta ƙarfin ƙarfin su idan aka kwatanta da matan da suka yi mintuna 55 na wasu motsa jiki, masu bincike a Jami'ar Wisconsin-La Crosse sun gano. A ƙarshen binciken, yogis sun sami damar yin ƙarin curl-up 14 fiye da sauran mahalarta. Riƙe matsayi yana buƙatar babban haɗin kai, ranar marubutan binciken.

Don haɓaka ƙwanƙwasa ab, gwada yin uddiyana bandha, wanda ya haɗa da jan ciki a hankali zuwa ga kashin bayanku a ƙarshen kowane fitar da iska. Loren Bassett, wani malamin yoga na Equinox a Dallas ya ce "Wannan yana kunnawa kuma yana ƙarfafa ƙoshin ciki mai ƙoshin lafiya. Bassett ya ce "Riƙe alamun numfashi ujjayi biyar ko 10, inda kowanne numfashi da fitar da numfashi yana da ƙidaya biyar," in ji Bassett. "Za ku gina ƙarfi da isometrically saboda abs ɗinku ya yi aiki don kiyaye ku a madaidaicin matsayi." (Na gaba, Mafi kyawun Yoga na Matsayi don Flat Abs)

Idan kuna yin aji mafi sauri, mai da hankali kan fom ɗin ku. Heidi Kristoffer, mahaliccin CrossFlowX, ajin yoga a cikin New York City ya ce "Lokacin da kuke kwarara cikin hanzari da sauri, al'amuran yau da kullun shine ku ɗaga baya." "Mayar da hankali kan kiyaye kashin baya kai tsaye-yi tunani game da tsawaita kashin bayanku da ja a cikin haƙarƙarinku na gaba-don ci gaba da aikin ku."

Har ila yau, jaddada katako. Suna kai hari ga dubura (tsokoki na allon wanke-wanke) da kuma masu jujjuyawar abdominis, da kuma madaidaicin kashin baya, saitin tsokoki na baya waɗanda ke cikin ainihin ku, in ji Bassett. Tsakanin gefe na iya zama mafi kyau, saboda sun bugi duk waɗannan tsokoki tare da obliques. Bassett ya ce: "Lokacin da kuke cikin kowane katako, dole ne ku sanya hanjin ku don hana bayanku daga arching ko tsoma baki." Nazarin a cikin Jaridar Ƙarfafawa da Bincike gano cewa bambance-bambancen plank (inda ƙafafunsu ke da faɗi kuma hannu ɗaya ya kai gaba) ya shiga cikin madaidaicin abdominis da obliques da kashi 27 cikin ɗari fiye da motsa jiki na sassauci (kamar zama-tsalle) ko motsawa ab (kamar haɓaka kafa ɗaya). (Ƙara waɗannan yoga yana haifar da kwararar ku don ƙarin fa'idodin ƙonawa.)

Anan akwai wasu hanyoyi don kunna ainihin ku yayin kowane motsa jiki:

Yayin da kake dagawa

Yi biceps curl tare da nauyin kilo uku. Kuna jin wani abu a cikin zuciyar ku? Bai yi tunanin haka ba. Canja wani abu mai nauyi, kamar 10-pounders, kuma abs ɗinku zai yi kwangila don daidaita jikin ku yayin da kuke maimaitawa. Darasi: Nauyin nauyi na iya haifar da ciki mai faɗi, in ji Courtney Paul, wani mai horarwa a YG Studios a birnin New York. Bayan ɗaga nauyi mai nauyi, zaku iya haɓaka zane-zanen ab a duk aikin horarwar ku ta hanyar yin wasu salo na sifa. (Har yanzu ba a tabbatar da ɗaga nauyi ba? Waɗannan sauran dalilan da za a ɗaga nauyi za su gamsar da ku.)

Don farawa, lokacin yin motsa jiki na sama kamar biceps curls, kari na triceps, da latsa sama, kiyaye hakarkarinku "rufe." (Lokacin da haƙarƙarin haƙora suke "buɗe," suna ci gaba kuma ƙashin ku yana kashewa, don haka ku riƙe kashin bayan ku da tsayi da tsaka tsaki kuma ƙashin ku ya cika aiki.)

Michelle Olson, Ph.D., farfesa a fannin ilimin motsa jiki a Jami'ar Auburn a Montgomery ya ce "Wannan zai tabbatar da cewa abdominis na ku ya tsaya tsayin daka kuma ya yi kwangilar yayin tafiya."

Don motsa jiki na ƙasa, gami da squats da huhu, mai da hankali kan jan tsokoki na ƙasan ƙashin ƙugu tare da kowane wakili (yi kamar dole ne ku ɗora kuma kuna buƙatar riƙe shi). Wannan zai haɗa da abdominis mai wuce gona da iri. Don samun ƙarin abction yayin yin motsa jiki don bayanka, kamar layuka da ƙudaje baya, tsaya kusan inci 10 daga bango kuma ka karkata gaba har sai goshinka ya taɓa shi. Yi wakilin ku a cikin wannan matsayi. Olson ya ce "Zai tilasta makafin ku su yi wuta da isometrically yayin da kuke motsawa," in ji Olson.

Kuma kuna iya ƙarawa cikin ƙarin darussan kafa ɗaya. Daidaitawa na iya aiki a kaikaice abs ta hanyar kunna su don taimakawa daidaita jikin ku. Misali, mataccen kafa guda daya yana tayar da wuta sama da ma'aunin ku don kiyaye ku daidai yayin da kuke karkata daga kwatangwalo kuma ku mika kafa daya a bayanku yayin da kuke rage nauyi zuwa kasa da hannun kishiyar.

Duk abin da kuke yi, kada ku yi tagumi. Omri Rachmut, mai ba da horo ga Bootcamp na Barry a cikin New York City, yana jaddada cikakken matsayi yayin kowane ɗagawa. "Tsayar da kai, kafadu, da kwatangwalo yana ba da damar tsoffin tsokokin ku suyi aiki sosai yayin da kuke horo," in ji shi.

A cikin juya

Ɗauki ajin SoulCycle na Laurie Cole a birnin New York kuma za a gaya maka ka riƙe katako na minti daya kafin ka fedal. Wannan yana tayar da abs ɗin ku kuma yana nuna ku don kiyaye su, in ji ta. In ba haka ba, suna iya tafiya cikin kasala ta cikin aji, yayin da gindinku da ƙafafunku ke yin aikin.

Lokacin da kuke cikin sirdi kuma kuna hawa a matsakaicin matsakaici, tsokoki na abku suna ci gaba da tsunduma cikin ƙananan matakan (kimanin kashi 8 na ƙanƙantar son rai na tsoka, daidai), bisa ga wani bincike a cikin Jaridar Applied Biomechanics. Don haka don ƙara konewar ciki a lokacin aji, zana cikin cikin ku daga kejin haƙarƙarin yayin da kuke matse tsokoki kai tsaye a ƙasa da kuma kusa da maɓallin ciki, wanda ke sanya ku cikin abs ɗinku, in ji Monique Berarducci, mai koyar da SoulCycle a Greenwich, Connecticut. Daga nan sai ku ƙara ƙarfin ku kuma kuna da daidaiton hawan keke na zama: Haɗin Ab yana da girma sosai yayin tsere (kashi 17 zuwa 30) kuma lokacin hawa daga sirdi (kashi 17 zuwa 22 cikin ɗari), wannan binciken ya samo.

Berarducci ya ce "Dole ne ku kasance masu sassauƙan ƙoshin ku don kasancewa cikin daidaituwa da sarrafawa." Lokacin da kuka fita daga cikin sirdi, shimfiɗa hannuwanku a gabanku (ku riƙe lanƙwasa mai laushi a cikin gwiwar hannu, kuma bari hannayenku su huta da sauƙi a kan iyakar abin hannu) kuma ku ja da hips ɗinku baya kan sirdin. Wannan yana haifar da ƙarin tazara tsakanin kirjin ku da kwatangwalo, wanda ke ba da ƙarin ɗakin ku don yin aiki. Hakanan, kawar da hauhawar wuce gona da iri lokacin da kuke hawa kan sirdi, da jujjuyawa gefe-gefe yayin da kuke zaune. Wannan yana tilasta tsakiyar ku yin aiki tare da ƙafafunku, kwatangwalo, da ƙyalli, in ji Berarducci. (Haɗa juna tare da yoga kuma zaku sami fa'idodin horo na ab.)

Lokacin gudu

Yi musanya ayyukanku na yau da kullun don haɗawa da tuddai da lokacin tsere kuma za ku tabbatar da ƙoshin ku da gindi da ƙafafu. Jason Karp, Ph.D., wanda ya mallaki Run-Fit a San Diego da marubucin Mai Gudun Ciki. (Gwada wannan aikin motsa jiki na ginin tudu don ganin kanku.)

Don mafi yawan bugun hannu, ikon ab-firming, lanƙwasa hannuwanku digiri 90 (ya fi ƙarfin yin amfani da su zuwa ga fa'idar ku a babban kusurwa). Rike gwiwoyinku a ƙasanku da jujjuya hannayensu a matsayin kusurwar haske zuwa tsakiyar ku tare da ɗora hannu a hankali. Karp ya ce "Ka sassauta hannayenka da hannayenka don haka babu tashin hankali a jikinka na sama, wanda ke taimakawa hannayenka su yi sauri da kyau," in ji Karp.

Domin aji sansanin

Abubuwan fashewar plyometrics-burpees, jacks masu tsalle-tsalle, tsalle-tsalle-tsalle-dukkansu manyan ab sculptors ne da masu murkushe kalori. Lokacin da masu binciken Portuguese suka sanya 'yan wasan ƙwallon hannu akan shirin ƙarfin mako 12 kuma sun ƙara plyos na makonni bakwai da suka gabata, batutuwa sun rage kitsen cikin su da kashi 12 cikin dari. Laurel Blackburn, maigidan BootCamp Fitness and Training a Tallahassee, Florida, wanda ke ba da shawarar tsugunne (burpees minus tura-ups) , masu hawan dutse, da tsalle tsalle.

Yin jifa, jefawa, ko ɗora ƙwallon ƙwallon da aka auna suma suna da kyaun motsi don ƙara matsa lamba. Diane Vives, mai kamfanin Fit4Austin/Vives Training Systems a Austin, Texas, ya ce atisayen da ake yi kamar jefa kwallo a sama da huhu tare da jujjuya ball suna aiki da ainihin digiri 360 ta hanyoyi guda biyu: "Suna tsayar da ƙashin ƙugu da ƙananan jiki don kiyayewa. kun taimaka yayin da kuke jefa ƙwallon, kuma suna taimaka muku hanzarta yayin da kuke jifa da raguwa yayin da kuke kamawa. "

Kuma idan kun yi kowane ɗayan waɗannan darussan a farfajiyar da ba daidai ba, kamar ƙwallon Bosu ko yashi, za ku girgiza ƙarfin ab ɗin ku, in ji Rachmut, saboda dole ne ku daɗaɗa zuciyar ku don kada ku goge.

Bita don