Zvese zvakanaka zvinofamba

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Squat, lunge, crunch. Squat, lunge, crunch. Unoda muviri mutsva here? Zvichida iwe unoda kurovedza muviri kutsva! Kana wanga uchiita maekisesaizi akafanana akaedza-uye-echokwadi kwemwedzi mitatu (kana, zvakatoipisisa, makore matatu!) akatevedzana pasina shanduko mumaitiro ako, tinogona kuvimbisa zvakanyanya kuti abs, chiuno nezvidya zvako hazvina '. t yachinja zvakanyanya kana. Uye iwe pamwe unofinhwa sezvo vese vachibuda, futi.

Mhinduro yacho? Misiyano mitsva pane yakanakisa-yekuveza muviri inofamba. Varairidzi vatatu vepamusoro vanopa maekisesaizi matanhatu matsva ayo achakubvisa kubva mubhubhu rako rekudzidzira uye nekukwenya abs yako, butt uye mhasuru dzechidya kubva mukukotsira kwavo.

Munhu wepakati anomira kufambira mberi mushure memavhiki mana kusvika matanhatu ekuita maekisesaizi mamwe chete. Uye hapana kufambira mberi kunoreva kuti hapana kuchinja kwemuviri kana kusimba. Wedzera izvi zvinofambira kuchirongwa chako kaviri kana katatu pasvondo kupokana nemhasuru dzako uye kudzivirira tedium inokonzeresa kuti vanhu vatize mabasa avo, anodaro Brian Newman, MS, CSCS, murongi-zvirongwa murongi weNational Strength uye Conditioning Association (NSCA) . Iwe uchaona -- uye kunzwa -- mibairo mukati memavhiki mashoma.

Beyond yakakosha garo

Kana zvasvika pakupa bhuti rako simba, Debbee Sharpe-Shaw, murairidzi kuCrescent Spa muDallas uyo anowoneka pa Health Network's "Fit in 15," anofunga zvese kusurukirwa zvakakosha. "Kuzviparadzanisa kunoshanda nemisungo yakadzama," anodaro Sharpe-Shaw. "Compound inofamba shandisa glutes dzako pamwe nemakumbo ako uye abs kuchengetedza muviri wako kugadzikana." Zviise pamwe chete uye iwe wakashanda mhasuru dzako zvizere sezvaunogona.

Kune yekutanga butt ita One-Legged Squat uye One-Legged Glute Lift (ona "Zvose zvakanaka zvinofambisa Workout").

Kusvika zvidya zvinotyisa

Kazhinji inowanikwa mabhasikoro kuburikidza neCentral Park kana kupaza materu muColorado, Carey Bond, anotungamira Hutano Network's "Targeted Sports," anotenda uremu-makamuri makonzo anogona kudzidza chinhu kana zviviri kubva kumajoki, kunyangwe kana zvasvika pakuumba patsoka makumbo ako. "Mukudzidzira zvemitambo, unogona kutanga uine simba rekare senge lunge, wobva waenderera kumberi nekufamba kwemapapu, kusvetuka-svetuka nekusvetuka-svetuka," anodaro. Iwo maekisesaizi akaratidzirwa pano akafambira mberi uye achanyatso kuita mutsauko mumakumbo ako kana iwe uchingovimba chete nemapapu kana michina yekushandira zvidya zvako.

Kune zvidya zvinotyisa ita Side Lateral Leap uye Rimwe-Makumbo Russian Lunge.

Abs-kwazvo inoshamisa

Unofanirwa here kuita ab mazoezi mazuva ese? Sekureva kwaJohn Boyd, anodzidzisa "Just Abs" paThe Sports Center paChelsea Piers muNew York City, mhinduro ndeyekuti kwete: tsandanyama dzemudumbu dzinoda kuzorora, semamwe tsandanyama. Maminitsi mashanu kusvika gumi emab ab Exercises akaitwa kusvika pakuneta kaviri kana katatu pasvondo anofanirwa kukudziridza yako abs, Boyd anodaro.

"Maekisesaizi akaratidzwa pano anotora crunches imwe kana maviri nhanho kuenda kumberi," anodaro Boyd. "Vanoda mwero wakawanda, saka zvakaoma kungobata muviri wako munzvimbo idzi, kunyangwe usati watanga kufamba - uye dambudziko rinobva ratanga."

Kune abs akanakisa ita Iyo Hookand Yakazara Plank yekuDhivha.

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