Great abs yakavimbiswa

Zvemukati

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Mikana yekuti wakaona bhora rekurovedza muviri rakagara mukona yejimu yako (kana kuti pamwe une imwe kumba) ukafunga: Chii chandinofanira kuita nechinhu ichi? Mushure mezvose, hapana mashandiro ekusunda kana mabara ekubata kana levers yekudhonza. Hazvisi pachena ipapo kuti urikutarisa zvakavanzika zvakachengetedzwa muhutano.

Sei maekisesaizi ebhora ari pamusoro pechinyakare crunches uye maekisesaizi ekumashure anoitwa pasi? Kutanga, bhora harina kugadzikana; iwe unofanirwa kuchera zvakadzika mukati meiyo hunde tsandanyama kuchengetedza gizmo kubva mukukunguruka. "Uchashamiswa nekuwanda kwakaita bhora kunoda uye mangani masuru ekuwedzera aunoshandisa," anodaro Mike Morris, mudzidzisi muSeaside, Fla., Uye mutungamiri weResist-A-Ball. Zvizhinji zvezviitwa izvi zvinoda kushandiswa kwemaoko nemapendekete ako pamwe neabs uye kuzasi kumashure.

Bhora zvakare rinokutendera iwe kuti uenzanise kutamira kune yako fitness nhanho. Hapana zvakawanda zvaunogona kuita kuti uriri huwedzere kusimba, asi nekutenderedza musana wako pamusoro pebhora rekurovedza muviri (rinonziwo bhora reSwitzerland), unogona kushanda kuburikidza nekufamba kwakakura.

Morris akagadzira yakasarudzika, yakasimba trunk kurovedza iyo inokuratidza iwe kuti inoshanda sei - uye inonakidza - yekurovedza bhora inogona kuve. "Bhora rinosimbisa torso yako, inova hwaro hwemuviri wako," anodaro Morris."Makumbo ako nemaoko zviri zvechokwadi kuwedzera kwehunde yako. Kuita maekisesaizi pasina simba repakati (ab uye kumashure) kwakafanana nekuedza kuvaka imba nekutanga nedenga."

Uine mhasuru dzakasimba dzepakati, iwe unozokwanisa kuisa yakawanda oomph mukati mako cardio workouts uye kusimudza zvinorema zvinorema panzvimbo yekurovedza muviri kana kumba. Iwe hauchazombofinhwa zvakare ne crunches, uye chimiro chako chine chokwadi chekuvandudza. “Pasina kurasikirwa pondo, unogona kutaridzika kunge wakadzikira nekuti hunde yako yakasimba inoita kuti urambe wakatwasuka kwete kudonha,” anodaro Morris.

CHIRONGWA

Kune ese abs uye kumashure, aya maekisesaizi anowedzera zvishoma nezvishoma. Kana iwe uri mutsva kubhora, ungada kunamatira kune yekutanga kurovedza muviri kune yega yega tsandanyama boka (madumbu uye kumashure extensors) kusvika iwe uchinzwa wakasununguka zvekuti uenderere mberi kune inotevera 2. Pachiitwa chega chega, tanga ne 1 seti yegumi -15 Kudzoka uye kufambira mberi kusvika ku2 uyezve 3 seti. Kana izvo zvikava nyore, tarisa 15-20 reps. Bharalisa chirongwa ichi nepamusoro- uye wezasi-muviri uremu kudzidziswa 2 kana matatu mazuva pasvondo. Zvakare ita zvirinani 30-45 maminetsi e cardio basa mazuva 3-5 pavhiki.

Dziisa Tanga ne5-10 maminetsi e nyore cardio exercise. Tevedzera nekumwe kupfeka kufamba senge nyore torso kutenderera, mafudzi mafuru uye kutsika gumbo kuchinjika, sezvo iwe unenge uchivimba nemaoko ako nemakumbo kugadzikana.

Kutonhora-pasi Pedzisa nekuwedzera kutambanudza, kutarisa torso yako uye kudzika kumashure. Bata yega yega yakatambanudza kwemasekondi makumi matatu pasina kubhowa.

Tora kurovedza muviri!

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