Malo ochitira masewera olimbitsa thupi akhoza kutsekedwa, koma mutha kusuntha thupi lanu! Lowani nawo mlangizi wolimbitsa thupi Jeremy Park ndi Mu Know for an kulimbitsa thupi kunyumba Izi zipangitsa kuti mtima wanu ugwedezeke ndi thukuta likuwuluka m'chipinda chanu chochezera - osatchulapo, limbitsani minofu yanu.
Pakatikati pa kusuntha kulikonse komwe mumapanga, kaya ndikukhala m'mawa, kusuntha kalabu ya gofu, kapena kunyamula galu wamng'ono. Ngakhale kusuntha sikunayambike pachimake, kumadutsamo, molingana ndi Harvard Medical School .
Poganizira izi, n'zosavuta kuona chifukwa chake minofu yofooka yapakati ingayambitse kusakhazikika bwino, kupweteka kwa msana ndi kuvulala kwina kwa minofu, pamene kugwira ntchito kuti muwalimbikitse kungathandize kuwongolera bwino komanso kukhazikika kwanu. Kuphatikiza apo, kukonza pachimake chanu (pamodzi ndi zakudya zopatsa thanzi komanso masewera olimbitsa thupi) kungakuthandizeni kukhala ndi mimba yolimba komanso yolimba, ngati ndicho chimodzi mwazolinga zanu.
Koma, musanayambe kuchita crunches zana, ndikofunika kuzindikira kuti pachimake wanu wapangidwa angapo minofu Zomwe zimakulunga kuchokera kutsogolo kwa torso kupita kumbuyo kwanu: rectus abdominis (paketi yanu isanu ndi umodzi), abdominis yodutsa (minofu yamkati yomwe imazungulira torso), erector spinae (minofu m'munsi mwanu) ndi obliques (mbali zanu) .
Pantchito yolimbitsa thupi yapakhomo iyi, Jeremy Park akudutsani mayendedwe asanu osavuta omwe angapangitse kuti thupi lanu lizimva ngati likuyaka., ndipo tikutanthauza izi m'njira yabwino. Zomwe mukufunikira ndi mphasa kapena malo ofewa ndipo pachimake chanu chikhala chokonzeka kuwotcha mwana, kuwotcha!
1. Njinga za Njinga (3 seti, masekondi 30)
Gona pansi, ndipo pogwiritsa ntchito abs, kwezani mutu wanu, mapewa ndi miyendo yolunjika mmwamba ndi manja anu akuchirikiza khosi lanu. Msana wanu uyenera kukhala womatira pansi, koma ngati mukukumana ndi vuto ndi izi, yesani kukweza miyendo yanu pamwamba pang'ono. Ndiye, pamene mupinda bondo limodzi, pindani kapena kugwedeza chigongono chanu choyang'ana pa bondolo, ndikugwira abs yanu pamene mukuchita zimenezo. Onetsetsani kuti mukupotoza ndi abs osati manja anu okha! Sinthani mbali ndikubwereza.
2. Ma Knee Huggers (3 seti, 12 reps)
Gona pansi ndi miyendo yowongoka ndi manja molunjika pamutu panu. Gwiritsani ntchito abs yanu kuti musunthire manja ndi miyendo yanu pansi. Kenako, ikani mawondo anu pachifuwa chanu ndikugwiritsa ntchito mikono yanu kuti mugwire mawondo anu mopepuka. Kenako, lingaliraninso momwe mungayendere - musalole zidendene zanu zigwire pansi! - ndi kubwereza.
3. Navy Seal Crunch (3 seti, 10 kubwereza mwendo uliwonse)
Gona pansi mwendo umodzi wopindika ndi mwendo umodzi molunjika. Kwezani mkono wotsutsana ndi mwendo wanu wowongoka pamwamba pa mutu wanu. Kenako, kwezani mwendo wanu wowongoka, mkono wowongoka ndi mapewa kuchokera pansi nthawi yomweyo kuti muphwanye. Gwirani zala zanu ngati mungathe! Pang'ono pang'ono dzibweretseni pansi, ndikubwereza.
4. Okwera Mapulani (3 seti, 12 reps)
Lowani mu thabwa lakutsogolo ndikubweretsa bondo limodzi molunjika pachigongono chanu, ndikubwereza mbali inayo. Ndiye rep imodzi. Onetsetsani kuti msana wanu usagwedezeke pokoka batani la mimba yanu kumtunda wanu ndikugwirizanitsa abs yanu.
5. Crab Crunch (3 seti, 12 reps)
Mukukumbukira kuyenda ndi nkhanu ndili mwana? Lowani pamalo amenewo, manja ndi mapazi pansi, miyendo yopindika ndi mimba kuyang'ana kudenga. Tsegulani mwendo umodzi ndikufikira zala zanu ndi mkono wina. Kenako, sinthani mbali. Ndiye rep imodzi.
Ngati mudakonda nkhaniyi, mungasangalalenso kuwerenga komwe mungapeze zida zolimbitsa thupi zosavuta kugwiritsa ntchito kuti mumve kutentha kunyumba .
