Nei Vese Vaya Ab Exercises Wauri Kuita Usinga ~ Chaizvo ~ Shanda (Vhidhiyo)

Zvemukati

• Ndipe iyo yakatwasuka: Ko ab Workout inoshanda chaizvo?
• BTW, kugara-pasi kunogona kutungamira kumatambudziko ebiomechanical.
• Saka, sei unokwanisa iwe kusimbisa yako abs?
• Ndokumbira ukanganwe nezve kuva ne six-pack kana ab crack.
• Ongororo ye

Mazuva ehutano gurus achisimudza mazana eanogara-kumusoro sekiyi yedombo-rakasimba musimboti akapera kare, asi kana iwe ukafamba munzvimbo yakatambanuka yejimu yako, mikana iwe uchaona vashoma vevanhu vakarara pamata, crunching nekusafunga kusiya. Chii chinopa? Hezvino izvo zvinotaurwa nenyanzvi kune avo vakafira abs kurovedza muviri vanopenga-uye mafambiro aunofanirwa kunge uchiita panzvimbo.

Ndipe iyo yakatwasuka: Ko ab Workout inoshanda chaizvo?

Dambudziko nevazhinji kusavhiyiwa nderekuti ivo vanosimudzira iyo pfungwa ye - ″ nzvimbo yekudzidzira, ″ aka achitarisa kune imwechete muviri chikamu panguva yekurovedza muviri kuti achinje iwo. Hazvina mhosva kuti unozvicheka sei, tarisa kudzidzisa dumbu rako haikwanise kubvarura abs. "Unogona kuita 1,000 crunches uye kugara-ups husiku, asi kana paine mafuta akaturikidzana, haufe wakaona abs yako ichiuya," anodaro Ashanti Johnson, muridzi weChicago-based. 360 Pfungwa. Muviri. Soul. Sekutaura kunoita chirevo chekare, "abs inogadzirwa mukicheni," asi iwe unogona zvakare kukwereta genetics yekuti une matanhatu-pack kana kwete. kubatsirwa kwakanyanya kune ese marudzi emuviri iwe unogona kuita? “Singisai nezvezviitwa zvemuviri wakazara zvinokumanikidza kushandisa wako wese wepakati uye unopisa mafuta uye macalorie zvachose, "anodaro Tanya Becker, co-muvambi uye mukuru wekugadzira mukuru wePhysique 57.

Asi kurwadzisa uye kunzwa kupisa kwaunonzwa mushure mekuita akati wandei seti yemacrunches kunofanirwa kuratidza kuti ab Workouts inoshanda chaizvo, handiti? Kwete chaizvo. "Izvi zvinouya kubva pakuneta nekuti kuyerera kweropa kusvika kumatsipa anodonha, zvinoreva kuti pane oxygen shoma inowanikwa kumhasuru," anotsanangura Brynn Putnam, muvambi we Gadziridza Maitiro. ″Okisijeni shoma inoreva kuti tsandanyama yako inoshandisa nzira yekugadzira simba risingade okisijeni, uye izvi zvinotungamira mukuunganidzwa kweH + ions inoita kuti ropa rako riwedzere acid uye rinotadzisa tsandanyama kugona kubvumirana. kunzwa kupera simba, asi hapana hukama pakati pemhedzisiro iyi uye chaizvoizvo kupisa mafuta kana kuvaka mhasuru. (Zvakabatana: Zvese Zvekuziva Nezve Kunonoka- uye Kukurumidza-Twitch Muscle Fibers)

BTW, kugara-pasi kunogona kutungamira kumatambudziko ebiomechanical.

Wanga uchiziva here kuti kukotamisa muviri nepakati kakawanda kunogona kukuvadza musana wako nemutsipa? Sebastian Lagree, muridzi we Lagree Fitness, haina kusanganisira crunches mumakirasi ake kwemakore nekuda kwechimwe chikonzero chiri nyore: "Kudzokororwa kwemuzongoza kunogona kukonzera kukuvara kusingaperi kumuzongoza." Iwo maekisesaizi ega haana kukwana kuti akupe iwe musimboti wakasimba, chero, inova chinangwa chese chekudzidzisa yako abs. Yakawanda tsvagiridzo yakaitwa pachinhu ichi zvakare, inongedzera NYC-based HIIT murairidzi uye wega murairidzi Robert Ramsey. "Dr. Stuart McGill, anova musana genius uyo anodzidziswa nevarairidzi vesimba kuita zvidzidzo zvinoratidza kuti musana hauna kuitirwa kukotama nehafu, "anodaro Ramsey. ″ Zvisinei, kurovedza muviri uko musana wakananga uchitakuriswa chinhu chakakura chinokurudzira. Izvi zvinosanganisira squats mumuchina wepamusoro, mapush-ups, uye mapuranga." (Izvi kusiana kweplank kunopisa moyo wako, unovimbiswa.)

Izvo zvakakoshawo kuti unzwisise kuti iyo core inoumbwa neanopfuura mashoma mashoma mudumbu mako. Are Kune mhasuru dzinopfuura makumi maviri neshanu dzakasiyana dzinobatana, dzinoyambuka, uye dzinotanga munzvimbo yepakati, uye kutarisa pamatumbu chete kuri kuita yako yese yemhasuru-yemabhonzo kusarongeka, ″ anotsanangura kudaro murairidzi weyoga Alexis Novak.

Saka, sei unokwanisa iwe kusimbisa yako abs?

Zvichitaurwa zviri nyore: Chero kurovedza muviri kunogona kuve "musimboti" kurovedza muviri kana waitwa nemazvo. Unogona kuwana yakasimba abs nekuisa musimboti wako panguva ye squats yako, kufa, mapapu, kana mashina epamusoro (kungotaura mashoma). ″ Kiyi yekushanda musimboti zvinobudirira ndeyekuchengetedza ″ isina musana musana, ″ kana kukombamira kwemusana wako, mune zvese zvaunoita, ″ anotsanangura Putnam. ″Iva nechokwadi chekushanda nekupikisa kwakakwana kana kusimba zvekuti unonzwa tsandanyama dzako dzepakati dzichikwenya kana kudzvanya paunenge uchifamba.″ Uye usakanganwe, musimboti ndewako. muviri wese nekuti zvese zvakabatana nefascial tissue, anodaro Ramsey. Semuenzaniso, ″ kana iwe ukamira wakatwasuka wedzera maoko ako kunze uye kudivi, iko kuita kwekutanga nekuti urikushandisa kudzikamisa maoko iwayo, anodaro.

Asi kune mashoma abs maekisesaizi aunogona kunyatso batsirwa nawo kana iwe ukaaita pane reg. Anks Mapuranga ane misiyano yakasiyana pamaoko - achizorora pamaoko ako, nemichindwe kumusoro, nerumwe ruoko rwakasimudzwa, nezvimwewo - inzira yakanaka yekukwikwidza mhasuru dzepakati uye kuidzikamisa mumatanho akasiyana ekufamba, "anodaro Novak. Uye apo Lagree anopika nekusundira-kumusoro, mapuranga epadivi, uye chigaro cheRoma kusimbisa mativi ese epakati pako, kuenda kwaBecker kwekudzidzira kunosanganisira chinzvimbo chepretzel (chakagadzirirwa kunongedza mabhegi uye kumashure kumashure), iyo C-Curl inobata, uye yakadzika kumashure zvinowedzerwa, zvimwe zvinonzi maSupermans. Putnam anokurudzira kusimbisa musimboti nemaexercise anotarisa pakuchengeta musana, semapuranga, kuburitswa, imbwa shiri, uye kettlebell inotakura. zvakawanda yezvasarudzo mazuva ano (kusanganisira aya makumi maviri anotenderwa-anotenderwa mafambiro), saka usazviise panjodzi yekukuvara nemafambiro asingashande.

Ndokumbira ukanganwe nezve kuva ne six-pack kana ab crack.

Zviri nyore kubatwa pamusoro pemaesthetics eako abs (a la iyo ab crack), asi zvakanyanyisa kukosha kuti utarise pasimba rako repamoyo nekuda kwekushanda nesimba kwaunoisa mukati. uye hupenyu hwakazvimirira husina aches nemarwadzo, ″ anopa zano Putnam. Nheyo yakasimba inogona kudzivirira matambudziko emusana anokuvadza, kugadzirisa kumira, uye kuderedza kana kubvisa kudiwa kwekuvhiyiwa kwemashure, anowedzera Lagree. "Hunhu hwako hwakaenzana nehupenyu hurefu, zvinova zvakaenzana nemhando yepamusoro yekurarama mumakore ako anotevera." Uye icho chinhu chinonzwika-chakanangana nepakati.

Ongororo ye