Nei Uchifanira Kuva Uchishandisa Iyo Cable Machine yehuremu hweAbs Exercises

Zvemukati

• Paloff Press
• Cable-Assisted Dead Bug
• Woodchopper
• Danda Knee Tuck
• Ongororo ye

Paunofunga nezve abs maekisesaizi, crunches uye mapuranga zvimwe zvinouya mupfungwa. Aya mafambiro-uye ese misiyano-inotyisa mukugadzira yakasimba kiyi. Asi kana iwe uchizviita wega, unogona kusaona mibairo yauri kutsvaga maererano neiyo yakakosha simba uye abs tsananguro. (Uye yeuka: Abs haina kungogadzirwa mune yekurovedza muviri.)

"Pane fungidziro isiriyo yekuti isu hatidi kana hatifanirwe kushandisa huremu kana zvasvika pakuita maab iko," anodaro Jessica Glazer, murairidzi wega akasimbiswa muNew York City. "Kana isu tichida kuwedzera simba redu rose uye kuita pfuti pane inooneka abs, saka, hongu, isu tinofanirwa kushandisa uremu." Imhaka yekuti mhasuru dzemudumbu dzakafanana nechero imwe tsandanyama iri mumuviri zvekuti kuti uwedzere mhasuru uye simba, dzinoda kuremerwa nehuremu uye / kana kuramba. (Yakabatana: Nei Zvakaomesesa Kuveza Sitan-Pack?)

Ehezve, kuita zviyereso zvekurovedza wega hakuzokutorere iwe kusipo kwezviroto zvako. "Ruzhinji rwe 'kuwana abs' runobva mukubatanidzwa kwekudya kwakakodzera, kuderera kwemafuta emuviri muzana, uye kuwedzera kwemhasuru nekuda kwekudzidziswa simba," anodaro Glazer. Zvakare, genetics. Muchidimbu, hazvimbove zvakapusa sekungotsvanzvadzira nzira yako kuenda, anodaro. Uye nepo zvisina-kurema crunches, mapuranga, mabhasikoro, nezvimwe zvachose vane mabhenefiti avo akasarudzika, kuwedzera huremu hwebsa maekisesaizi kunogona kuita musiyano kana uchinge uchinge uchinge uchinge uchinge uine hutano hwako uye zvimwe zvinhu mukutarisa.

Kune nzira dzakawanda dzekuwedzera kupokana nema abs mazoezi, asi iyo tambo yemuchina-chishandiso chakanyanya kudonha kubva mufashoni nekuda kwekukwira kwehutano hwekushanda, ndeimwe yeakanakisa (uye akawanda asingashandisike) maturusi ekunze uko. (Ndiyo mumwe wemichina yejimu minomwe yakakosha nguva yako.) Zviri nyore kwazvo: Pane shongwe inogara murwi wezviyereso zvinogadzirika, chinobatika chinokwira nekudzika, uye tambo yaunodhonza. Iwe unogona zvakare kudzima mubato waunodhonza pairi zvichienderana nebasa rauri kuita.

"Muchina wetambo unopa akasiyana makona, zvakabatanidzwa, uye kusiyanisa," anotsanangura Glazer. Nekugadzirisa huremu, chinzvimbo chetambo, uye chinongedzo, pane zvingangoita zvisingaperi sarudzo dzekurovedza muviri. Heano mana ekuyedza kana iwe uchida spice up yako core workouts.

Inoshanda sei: Maekisesaizi anogona kuitwa sedunhu (ita matenderedzwa matatu) kana kuwedzera kune yako yenguva dzose simba-yekudzidzisa maitiro (edza matatu kusvika mana seti).

Kana zvasvika pakusarudza zviyereso, zvichengetedze. "Hapana chimwe chezviitwa izvi chinoda huremu hwakanyanya," anodaro Glazer. "Kutaura zvazviri, huremu hureru hwakanakisisa." Nenzira iyo, iwe unogona kutarisa kune iyo nharaunda iwe yauri kuyedza kunongedza uye kufamba pamwe nekutonga. "Kubatana kwepfungwa-muviri kwakakura pano!"

Iwe uchada: Cable muchina, bata chinamatira, tambo kusungira (sarudzo), ankle kusungira (sarudzo)

Paloff Press

Ichi chiitwa chinoda kuti iwe uchengetedze chako chese chepakati chakabatanidzwa sezvo iwe uchiramba chishuwo chekutenderera munzira imwechete kana imwe.

A. Uchishandisa chibatiso chemubato, isa tambo pakukwirira kwepfudzi. Mira netambo kurudyi kwemuviri uye nhanho kure neshongwe saka pane kupokana netambo (ingangoita maoko-kureba). Putira maoko ese ari maviri pakakomberedza chinongedzo uye mira netsoka hudyu-hupamhi kupatsanuka uye mabvi akakotama zvishoma. Uya nemubato wakanangana nepamberi penzvimbo yechipfuva, putika mapendekete kumashure, uye ubatise musimboti kutanga.

B. Nekutonga, exhale uye tinya tambo kubva pachipfuva kusvikira maoko azere kuwedzerwa.Bata chinzvimbo ichi kwemasekondi mashoma, uchive nechokwadi chekuchengetedza yako yepakati yakasimba, maoko akasimba, uye mapendekete akasununguka, zvichibvumira kufamba kushoma.

C. Dzosa tambo pachipfuva kuti idzokere panzvimbo yekutanga.

Ita masere kusvika gumi nemaviri reps; dzokorora kune rimwe divi.

Cable-Assisted Dead Bug

Ichi chiitiko chinonyanya kushanda pakushanda rectus mimba (aka yako "six-pack" tsandanyama). Izvo zvese zvine chekuita nekutonga, saka enda zvishoma, gara wakadzikama, uye tarisa pakubata kwepfungwa-muviri.

A. Shandisa bhaa yakatwasuka, tambo, kana nyore kubata bata pachiitwa ichi. Gadza anchor poindi yetambo kusvika pakakwirira iyo ichave maoko-kureba kubva pasi. Kutarisana kure neshongwe uye scoot kure, saka pane kuramba patambo.

B. Rara wakatarisana pasi nemusoro wakasununguka pasi. Shingairira musimboti kuitira kuti musana urambe uri munzvimbo isina kwayakarerekera pakatarisana nepasi. Simudza makumbo maviri kusvika pa90-degree angle, uye funga zvekudhonza mbabvu mukati kutarisana pasi kuti chengetedza iyo yese musimboti inoshanda. Tambanudza maoko akananga kusirin'i, akaturikidzana pamapfudzi. Paunenge uchinge wakasununguka, tora chinamatira tambo uchibate pamusoro pechipfuva, uchichengeta maoko akatwasuka, kumashure asina kwazvakarerekera, mutsipa wakasununguka, musimboti wakabatanidzwa, uye makumbo pa90 degrees kutanga.

C. Zvishoma nezvishoma tambanudza gumbo rimwe kuenda pasi, uchimanikidza nepachitsitsinho, asi usingambozvibvumidze kuti zvibate pasi. Chengetedza muviri wese wakasara. Zvishoma nezvishoma uye nekutonga, dzosa gumbo iroro ku90 degrees uye dzokorora kune rumwe rutivi.

Ita zvishanu kusvika kugumi reps pagumbo.

Woodchopper

Ichi chiitwa chakanangana nema oblique ako asi zvakare chinotora zvimwe zvako zvepamoyo.

A. Tanga nemubato wetambo kana tambo yekubatanidza yakarembera kumusoro pashongwe. Mira wakatarisana nedivi ubate mubato kana tambo nemaoko maviri. Nhanho ruoko-kureba kure nemuchina uye chengeta maoko akatambanudzwa uye akananga kutanga.

B. Netsoka dzakaparadzana pamapfudzi-paupamhi uye mabvi akanyorovera, tanga kudhonza tambo ichidzika nemuviri (sebhandi rechigaro) uchibata mhasuru dzepakati. Chengetedza kumashure uye maoko akatwasuka paunenge uchitenderera mukati metsoka kuti uwane huwandu hwakazara hwekufamba.

C. Chengetedza chimiro chakasimba, maoko akatwasuka, uye musimboti wekubatana, uchidzokera zvishoma nezvishoma kunzvimbo yekutanga.

Ita masere kusvika gumi nemaviri reps; dzokorora kune rumwe rutivi.

Danda Knee Tuck

Funga izvi iyi yepamusoro purangi musiyano.

A. Dzikisa tambo inotsigisa tambo kune yakaderera chinzvimbo uye shandisa chinamato chekwakadzika kana chiripo. Kana zvisina kudaro, shandisa chibatiso chenguva dzose uye sveta rutsoka rumwe mumucheka wemubato.

B. Wakatarisana kure neshongwe, hoko tsoka yekurudyi kupinda tambo. Suduruka kubva pashongwe kuti upe kurwisa pane tambo uye udzike mune yakakwira kana yakadzika gokora nzvimbo ine tsoka dzakafara. Rongedza mapendekete zvakananga pamusoro pemagokora (kana pamusoro pemaoko epuranga rakakwirira), dhirowa iyo yepakati yakasimba, svina glutes pamwe chete, batanidza quads yako, uye ramba wakatarisa pasi kuitira kuti mutsipa ugare usina kwawakarerekera.

C. Shingairira musimboti uye tyaira ibvi rekurudyi (tsoka iri tambo tambo) akananga pachipfuva pasina kutenderedza musana, kusimudza chiuno, kana kusvetukira kumashure nekudzoka. Imbomira kumusoro kwechinzvimbo, uchitarisa kuzara kwemimba mudumbu.

D. Zvishoma nezvishoma dzokera kunzvimbo yekutanga. Usarega mahudyu achinyura pasi.

Ita masere kusvika gumi nemaviri reps; dzokorora kune rumwe rutivi.

Ongororo ye