Abs

Zvemukati

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Funga kuita mazana crunches uye kugara-kumusoro ndiyo nzira yekuwedzera-toni abs? Funga zvakare, anodaro Gina Lombardi, mudzidzisi akasimbiswa muLos Angeles uyo akashanda naKirstie Alley naLeah Remini. Usatambisa nguva yako uchidzokorora zvisina musoro, anodaro. Nzira yakanakisa yekusimbisa mudumbu - iyo inokupa iwe musimboti wakasimba wemitambo, zviitiko zvezuva nezuva uye kumira kwakanaka - ndeyekutarisa panzvimbo chaiyo iri kushandirwa. "Chakakosha ndechekuti uzive kuti ndedzipi tsandanyama dzaurikushanda uye kuti dziripi, wozogumira munzvimbo iyoyo panguva yega rep," Lombardi anodaro. Kana ukasadaro, unogona kubvumira mamwe mamhasuru, akadai semitsipa uye hudyu flexors, kuita basa uye ab tsandanyama dzako hadzina kuneta kana toned.

Lombardi inoshandisawo sisitimu yekudzidzira inoshandura maekisesaizi aunoita mavhiki matanhatu kusvika masere ese, saka mhasuru dzako dzemudumbu dzinogara dzichipikiswa, izvo zvinomhanyisa mhedzisiro. Sebhonasi, hauzombofinhwa nekuita iwo iwo maekisesaizi kakawanda.

Lombardi anoshandisa akasiyana maekisesaizi, kusanganisira matatu akaratidzwa mwedzi uno, nevatengi vake. Muchina unokanganisa rectus abdominis, iyo iwe yaunoshandisa kana iwe uchipeta yako yepamusoro torso yakanangana nemapanga ako. Yechipiri kurovedza muviri, mushonga bhora twist, inoshandawo mukusimbisa rectus abdominis asi zvakare inorova izvo zvinorema, izvo zvinotenderera uye zvinoshandura musana wako. Yekupedzisira kurovedza muviri, iyo tilts uye mabhiriji, inosimbisa iyo yese dumbu nzvimbo.

Pakupedzisira, dzidzisa abs yako sezvaunodzidzisa chero imwe nhengo yemuviri. Kushanda katatu pavhiki pakunyatso kukodzera, kudzokorora uye chimiro zvinowana yako abs mune yavo yakanaka chimiro, Lombardi anodaro.

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