Zolimbitsa Thupi Zapamwamba 15 Zomwe Mungachite Pakhomo, Palibe Zida Zofunikira

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Six paketi yowoneka bwino imawoneka bwino mu a zidutswa ziwiri , koma phindu lapakati lolimba limapitilira ulendo wanu wapachaka wapanyanja. Pachimake chanu chimapangidwa ndi ena mwa magulu ofunikira kwambiri a minofu m'thupi: Ndilo likulu lanu la mphamvu yokoka, chuma chanu champhamvu kwambiri ndipo chimakhudzidwa pafupifupi chilichonse chomwe mumapanga, mkati ndi kunja. Kolimbitsira Thupi . Koma simuyenera kuthera maola ambiri ku Equinox mukuchita mazana a crunches patsiku kuti mudzitamandire pakatikati pabwino. Zotsatira zenizeni ndi zotheka ngati mudzipereka kuti muphatikizepo masewera olimbitsa thupi ochepa muzochita zanu zamphamvu zomwe zilipo kale.

Ndi Minofu Yotani Imapanga Pakatikati?

Mukuganiza kuti 'core' yanu imangogwira kumtunda ndi pansi pamimba mwanu? Ganizilaninso. Pachimake chanu chimapangidwa ndi magulu osiyanasiyana a minofu, kuphatikiza:

Pamimba yodutsa:Minofu yozama kwambiri yomwe imayenda mozungulira thupi lanu ndi msana. M'mimba rectusMimba yomwe imayenda molunjika pamzere wanu wapakatikati, amatchedwa 'six-pack' yanu. Mkati ndi kunja obliques:Minofu yomwe imayendera mbali zonse ziwiri za mimba kuti ithandize kusinthasintha ndi kukakamiza torso. erector msanaMinofu yomwe ikuzungulira msana wanu kuti ikuthandizeni kukhazikika. Multifidus:Msana wambiri, womwe umakhala mbali zonse za vertebrae kuchokera ku sacrum (pelvis) kupita kumtunda (mutu). Minofu ya m'chiuno:Zomwe zimathandizira chikhodzodzo, matumbo ndi chiberekero. Diaphragm:Ndi udindo wanu kupuma kulikonse.

Kuphatikiza apo (tinakuuzani kuti pali zambiri), anu glutes , latissimus dorsi kapena 'lats' ndi trapezius kapena 'misampha' imatengedwanso ngati gawo lapakati panu.

Kodi Ubwino Wochita Zolimbitsa Thupi Ndi Chiyani?

Funso lalikulu. Tinafikira kwa LA Personal trainer Danny kudumpha kuti timvetsetse chifukwa chake kugwira ntchito pachimake ndikofunikira kwambiri. Simungakhale ndi nyumba yolimba popanda maziko olimba, akutiuza. Pachimake cholimba chimapanga mphamvu zofunika kumenya mpira wa tenisi, kugwedeza bat ya baseball, kuponya mpira, kukolopa pansi, kuyeretsa garaja, kunyamula kamwana, komanso mayendedwe ena miliyoni. Ndili ndi zaka zopitilira khumi mumalo olimbitsa thupi, Saltos ndiye chinsinsi kumbuyo kwa rock-solid abs ya ena omwe mumawakonda pa Instagram, monga Jen Atkin , Camila Kalulu ndi Ayimee Song . Koma zabwino zapakati pamphamvu zimapitilira nsanje ya selfie. Akhoza:

1. Thandizani kupewa kuvulala
2. Thandizani kusintha kaimidwe
3. Thandizani kukulitsa malire
4. Thandizani kukulitsa mphamvu zonse ndi kukhazikika

Kodi munayamba mwakumanapo ndi ululu wammbuyo wosasangalatsa? Chofooka chapakati chikhoza kukhala cholakwa. Phunziro ili adawonetsa kuchepa kwakukulu kwa ululu wammbuyo pambuyo pa milungu iwiri yokha ya zochitika zolimbitsa thupi (whoa). Zinapezanso kuti ntchito yayikulu imakhala yothandiza kwambiri kuposa chithandizo chamankhwala pankhani yochiza ululu wam'mbuyo. Ndilo mphamvu ya thabwa, anthu.

Dongosolo Lanu Lolimbitsa Thupi Lanu Panyumba

Mwakonzeka kuyatsa abs amenewo? Sankhani masewera asanu omwe mumakonda kuchokera pamndandanda womwe uli pansipa ndipo malizitsani mizere iwiri ya ma reps omwe akulimbikitsidwa pakuyenda kulikonse. Ngati simukudziwa kuti muyambire pati, yesani masewera asanu a nyenyezi omwe mlangizi wathu Danny amakonda kwambiri (thabwa, thabwa lakumbali lozungulira, nsikidzi, kuphwanya njinga ndi kukweza miyendo). Ngati ndinu ongoyamba kumene, dziwani mayendedwe atsopanowa powaphatikiza muzochita zanu zolimbitsa thupi kamodzi pa sabata. Pakuthamanga kwanu, onjezani mafupipafupi mpaka mutakhala wamphamvu mokwanira kuti muwatenge katatu pa sabata.

Zogwirizana: Zolimbitsa Thupi 12 Zaulere Zomwe Mungachite M'chipinda Chanu Chochezera

1. Punga

Phula ndi masewera olimbitsa thupi athunthu, koma makamaka, zimagwira ntchito yanu chopingasa abdominis, rectus abdominis (aka the six-pack), mkati ndi kunja obliques ndi scapular (mapewa) minofu .

1. Yambani pazinayi zonse ndikukankhira mmwamba. Ikani manja anu pansi ndi zigono zanu pansi pa mapewa anu. Gwirani manja anu patsogolo panu kapena gwirani manja anu pansi.
   
   
2. Gwirizanitsani minofu ya miyendo yanu kuti ikuthandizeni kukhazikika thupi lanu. Konzani abs yanu kuti msana wanu utukuke. Sungani matako anu motsika momwe mungathere popanda kubweza msana wanu. Kuti mupewe kupsyinjika kosafunikira pakhosi ndi msana, yang'anani kwambiri pamalo omwe ali pafupi ndi phazi kupitirira manja anu.
   
   
3. Sinthani momwe mukufunikira ndikukhala womasuka. Gwirani kwa masekondi 30 mpaka 60 ndikumasula.

2. Dongosolo la Spider-Man

Imagwira ntchito yanu chopingasa mimba, rectus abdominis, mkati ndi kunja obliques, triceps, minofu ya scapular ndi glutes. Kusunthaku kumathandizanso kusuntha kwa chiuno.

1. Yambani pazinayi zonse ndikukankhira mmwamba. Ikani manja anu pansi ndi zigono zanu pansi pa mapewa anu. Gwirani manja anu patsogolo panu kapena gwirani manja anu pansi.
   
   
2. Pogwiritsa ntchito abs yanu, bweretsani bondo lanu lakumanzere ku chigoba chanu chakumanzere, ndikulitambasulira kutsogolo momwe mungathere. Bwererani kumalo oyambira.
   
   
3. Bweretsani bondo lanu lakumanja ku chigongono chanu chakumanja, kulitambasulira kutsogolo momwe mungathere. Bwererani kumalo oyambira.
   
   
4. Malizitsani kubwereza 10 pa mwendo uliwonse. Pumulani ndikubwereza.

3. Mapulani Jacks

Imagwira ntchito yanu chopingasa abdominis, rectus abdominis, mkati ndi kunja obliques, minofu ya scapular , quads ndi glutes.

1. Yambani pazinayi zonse ndikukankhira mmwamba. Ikani manja anu pansi ndi zigono zanu pansi pa mapewa anu. Gwirani manja anu patsogolo panu kapena gwirani manja anu pansi.
2. Gwirani pakati panu, kudumphani miyendo yanu kunja ndikubwerera pamodzi ngati mukudumphira jack. Yang'anani patsogolo ndipo chiuno chanu chikhale chokhazikika.
   
   
3. Malizitsani kubwereza 20. Pumulani ndikubwereza.

4. Plank to Downdown Dog Taps

Imagwira ntchito yanu chopingasa abdominis, rectus abdominis, mkati ndi kunja obliques, minofu ya scapular , glutes ndi hamstrings.

1. Yambani pa zinayi zonse ndikukankhira mmwamba ndi mapazi anu motalikirana m'chiuno.
   
   
2. Gwirani pakati panu, kwezani matako anu mmwamba ndi kumbuyo, kuwongola miyendo yanu kwa galu wotsikira. Panthawi imodzimodziyo tambasulani mkono wanu wakumanzere kuphazi lanu lamanja, kubwerera kumbuyo momwe mungathere.
   
   
3. Bwererani ku malo okankhira mmwamba ndikudutsanso mpaka ku galu wotsikira. Panthawiyi, tambasulani dzanja lanu lamanja kuphazi lanu lakumanzere, kubwerera kumbuyo momwe mungathere.
   
   
4. Malizitsani maulendo 10 pa mwendo uliwonse (20 okwana). Pumulani ndikubwereza.

5. Punga Pambali ndi Kasinthasintha

Imagwira ntchito yanu chopingasa abdominis, rectus abdominis, mkati ndi kunja obliques, minofu ya scapular , latissimus dorsi (aka your lats) ndi glutes.

1. Yambani pa thabwa lakumbali, ndi phewa lanu lakumanja pamwamba pa chigongono chanu chakumanja ndipo miyendo yanu itambasulidwe ndi mapazi anu atapanikizana. Sungani malowa ndikukulitsa mkono wanu wakumanzere mmwamba molunjika padenga.
   
   * Izi ndi zolimbitsa thupi zokha, koma kuti tichite bwino tiwonjezera kuzungulira.
   
   
2. Pindani torso yanu kutsogolo ndikuyika mkono wanu pansi pa thupi lanu, ndikubwezera kumbuyo kwanu. Bwererani kumalo oyambira.
   
   
3. Malizitsani kubwereza 10 mbali iliyonse (20 yonse). Pumulani ndikubwereza.

6. Mbalame Galu

Imagwira ntchito yanu erector spinae minofu (yomwe imathandizira kukhazikika kwa msana) , minofu ya rectus ndi glutes.

1. Yambani pa zinayi zonse ndi mawondo anu motalikirana m'lifupi mwake ndipo manja anu atayikidwa pansi pa mapewa anu.
   
   
2. Kwezani dzanja lanu lakumanzere kutsogolo ndikutambasulira mwendo wanu wakumanja mpaka mowongoka. Sungani mkono wanu ndi mwendo wanu molingana ndi torso yanu pamene chiuno chanu chikhale chofanana pansi. Phatikizani pakati panu kuti msana wanu usagwedezeke. Imani kaye, bwererani pamalo oyambira, sinthani mbali ndikubwereza.
   
   
3. Malizitsani maulendo 10 pa mwendo uliwonse (20 okwana). Pumulani ndikubwereza.

7. Nsikidzi

Imagwira minofu ya erector spinae, transverse abdominis, rectus abdominis ndi mkati ndi kunja obliques.

1. Gona chagada ndi manja ndi miyendo mumlengalenga, mawondo amapindika kuti apange ngodya ya digirii 90.
   
   
2. Kulumikizana pakati pa pansi ndi kumbuyo kwanu (ichi ndi chinsinsi), tambasulani pang'onopang'ono mkono wanu wakumanzere pamwamba ndi mwendo wanu wakumanja mpaka chidendene chanu chili inchi kapena ziwiri pamwamba. Phatikizani pachimake chanu kuti mupewe kupindika kumbuyo kwanu. Imani kaye, bwererani pamalo oyambira, sinthani mbali ndikubwereza.
   
   
3. Malizitsani kubwereza 15 mbali iliyonse (30 yonse). Pumulani ndikubwereza.

8. Bicycle Crunch

Imagwira ntchito yanu ya rectus abdominis (makamaka m'munsi mwamimba), ma flexor a m'chiuno ndi mkati ndi kunja obliques.

1. Gona chagada ndi miyendo yolunjika patsogolo panu. Lumikizani zala zanu kumbuyo kwa mutu wanu.
   
   
2. Bweretsani bondo lanu lakumanzere pachifuwa chanu ndikukweza mapewa anu pansi. Bweretsani chigongono chanu chakumanja ku bondo lanu lakumanzere, kugwedezeka ndi kupotoza pang'ono. Sungani kumbuyo kwa mutu wanu momasuka ndipo musakoke pakhosi panu. Sinthani mbali ndikubwereza.
   
   
3. Malizitsani maulendo 10 pa mwendo uliwonse (20 okwana). Pumulani ndikubwereza.

9. Kukweza Miyendo

Imagwira ntchito yanu ya rectus abdominis (makamaka m'munsi mwamimba), ma flexor a m'chiuno ndi mkati ndi kunja obliques.

1. Gona chagada ndi miyendo yolunjika patsogolo panu. Ikani manja anu, manja anu pansi, pansi pa matako anu kapena pansi pambali panu.
   
   
2. Kwezani miyendo yonse pansi. Phatikizani pachimake chanu kuti msana wanu ukhale pansi. Kokani mchombo wanu pamene mukukweza mmwamba. Pang'onopang'ono kutsika pansi ndikubwereza.
   
   
3. Malizitsani kubwereza 20. Pumulani ndikubwereza.

10. Windshield Wipers

Imagwira ntchito yanu rectus abdominis, mkati ndi kunja obliques ndi glutes.

1. Gona chagada miyendo yanu molunjika mumlengalenga pamakona a digirii 90. Tambasulani manja anu kumbali zanu kuti muthandizidwe.
   
   
2. Tembenuzirani miyendo yanu kumanja, ndikuyimitsa mainchesi angapo kuchokera pansi. Sungani phewa lanu lakumanzere pansi pamene mumagwiritsa ntchito ma obliques kuti mukokere miyendo yanu mmwamba. Sinthani kumanzere ndikubwereza.
   
   
3. Malizitsani kubwereza 6 pa mwendo uliwonse (12 okwana). Pumulani ndikubwereza.

11. Zopotoka zaku Russia

Imagwira abdominis yanu yodutsa, rectus abdominis, ma oblique amkati ndi akunja, ma flexer m'chiuno, minofu ya erector spinae, minofu ya scapular ndi latissimus dorsi

1. Yambani kukhala pansi ndi miyendo yanu yopindika. Tsatirani mmbuyo pang'ono kuti torso ndi ntchafu zanu zipange mawonekedwe a V, ndikumangirira pachimake kuti msana wanu, mapewa ndi mutu zikwezedwe. Kwezani mapazi anu pansi ndikuwoloka akakolo anu.
   
   
2. Pamene mukulinganiza, gwiritsani ntchito ma oblique anu kuti mupotoze torso yanu kuchokera mbali ndi mbali. Miyendo yanu ikhale chete momwe mungathere.
   
   
3. Malizitsani kubwereza 15 mbali iliyonse (30 yonse) ndikubwereza.

12. Kukhudza zala

Imagwira ntchito mu rectus abdominis (makamaka kumtunda kwamimba).

1. Gona chagada ndi miyendo yanu molunjika mlengalenga pamtunda wa digirii 90 (onjezani maondo anu ngati pakufunika). Kwezani manja anu mmwamba pamwamba pa mutu wanu.
   
   
2. Pogwiritsa ntchito abs yanu, kwezani mapewa anu pansi ndikugwedezeka, ngati zala zanu zikuyesera kukhudza zala zanu. Gwiritsani ntchito abs yanu kuti mubwerere pamalo oyamba (osangogwa pansi).
   
   
3. Malizitsani kubwereza 20. Pumulani ndikubwereza.

13. Kukhazikika-Miyendo Yowongoka Ndi Kupotoza

Imagwira ntchito yanu chopingasa abdominis, rectus abdominis (makamaka kumtunda kwa mimba), kusinthasintha kwa chiuno ndi mkati ndi kunja obliques.

1. Gona chagada ndi miyendo yanu motalikirana ndi mchiuno molunjika kutsogolo kwanu. Kwezani manja anu mmwamba mpaka atagunda pansi.
   
   
2. Gwiritsani ntchito abs yanu kuti mugwedezeke, kubweretsa mapewa anu ndikutsitsa pansi. Kwezani dzanja lanu lamanja ku mwendo wanu wakumanzere kuti mupotoze pang'ono. Gwiritsani ntchito abs yanu kuti mubwerere kumalo oyambira ndikubwereza mbali inayo.
   
   
3. Malizitsani maulendo 10 pa mwendo uliwonse (20 okwana). Pumulani ndikubwereza.

14. Boti lalitali kupita ku Boti Lotsika

Imagwira ntchito yanu chopingasa zilonda zam'mimba, rectus abdominis (zonse zam'mimba zam'mwamba ndi zapansi), zamkati ndi zakunja, erector spinae minofu.

1. Yambani kukhala pansi ndi miyendo yanu yopindika. Tsatirani mmbuyo pang'ono kuti torso ndi ntchafu zanu zipange mawonekedwe a V, ndikumangirira pachimake kuti msana wanu, mapewa ndi mutu zikwezedwe. Kwezani mapazi anu pansi ndikuwongolera pamchira wanu. Kwezani manja anu molunjika patsogolo panu. Ili ndiye bwato lanu lalitali.
   
   
2. Tsitsani miyendo yanu, kuwawongola pamene mukutsitsa thupi lanu lakumtunda. Miyendo yanu ndi mapewa anu ayenera kusuntha mainchesi angapo kuchokera pansi pamalo anu otalikirapo. Ili ndiye bwato lanu lotsika. Gwiritsani ntchito abs yanu kuti mubwerere kumalo oyambira. Izi ndi 1 rep.
   
   
3. Malizitsani kubwereza 10. Pumulani ndikubwereza.

15. Kwambiri Taps

Imagwira ntchito yanu rectus abdominis ndi mkati ndi kunja obliques.

1. Gona chagada ndi miyendo yoweramitsidwa ndipo mapazi ako ali olimba pansi pamtunda wa mainchesi angapo kuchokera pamatako.
   
   
2. Gwiritsani ntchito abs yanu kuti mugwedezeke, ndikukweza mapewa anu pansi. Ikani manja anu kumbali zonse za miyendo yanu ndikuyitambasula kutsogolo. Gwiritsani ntchito ma obliques anu kuzungulira uku ndi uku, ndikugunda kunja kwa chidendene chilichonse ndi manja anu.
   
   
3. Malizitsani kubwereza 15 mbali iliyonse (30 yonse). Pumulani ndikubwereza.

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Nditumizireni Imelo Onetsani Patsamba