Dzidzira zvishoma kune mukuru abs

Zvemukati

• Ongororo ye

Mubvunzo: Ini ndanzwa kuti kuita dumbu kurovedza zuva nezuva kunokubatsira iwe kuti uwane yakasimba midsection. Asi ini ndanzwa zvakare kuti zviri nani kuti uite aya maekisesaizi rimwe nerimwe zuva kuti upe yako misumbu kuzorora. Ndezvipi zvakarurama?

A: "Vashandire kaviri pavhiki, sezvaungaita chero rimwe boka remhasuru," anodaro Tom Seabourne, Ph.D., munyori-mubatanidzwa we Athletic Abs (Human Kinetics, 2003) uye director we kinesiology kuNortheast Texas Community College muMount Pleasant. Rectus abdominis ishizha hombe, rakatetepa remhasuru rinomhanyisa kureba kwemuviri wako, uye "mhasuru iyi inopindura zvakanyanya pakudzidzisa kwakasimba," Seabourne anotsanangura. "Kana iwe ukaedza kuita yakakwira-kusimba kudzidzisa zuva rega rega, unenge uchipaza mhasuru."

Seabourne inokurudzira kusarudza ab maekisesaizi ari kunetsa zvakakwana kuti iwe ugone kungoita gumi nembiri kudzokorora pane seti. (Panzvimbo pokusarudza crunch yemunyika, semuenzaniso, ita zvigunha pabhora rakadzikama, iro rakaomarara zvakanyanya.) Wobva warega masuru aya azorore maawa makumi mana nemasere pakati pekushanda.

Ongororo ye