Kusanzwa kubhowekana

Zvemukati

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Mubvunzo:

Kunyangwe ndichigunun'una nechinamato, dumbu rangu harina kuita senge toni sezvandaizoda. Ini handisi kuita kunge ndinovanetesa, kunyangwe ndinoita mareps akawanda sei. Ndingaite sei kuti ndiwedzere kuwedzera kuramba kumudumbu kwangu kushanda?

A: "Ihwo hunhu, kwete huwandu, hunoverengera mune chero nzira yekurovedza muviri, saka mazana maviri ehutete crunches haabudise chinhu kana zvichienzaniswa ne20 core-conscious moves," anodaro Scott Cole, munyori-pamwe we. Athletic Abs (Human Kinetics, 2003; $19) uye mugadziri we Akanakisa Abs Pasi Pano vhidhiyo (Nzendo Dzakasikwa, 2003; $20; zvose zviripo pa scottcole.com).

Kana iwe usiri kunzwa kushorwa kana iwe uchiita crunches, pamwe nekuti urikukanganisa mukuita, Cole anodaro. Semuenzaniso, iwe unogona kunge uchikwenya nekukurumidza pane kutora maviri akazara masekonzi kusimuka uye maviri kudzika, kana iwe unogona kunge uchisimudza kubva pamapfudzi ako nemutsipa pane kubva torso yako. Nekudaro, kunyangwe crunch yakaitwa nemazvo haisi iyo yakanyanya kurovedza muviri kune yako abs. Cole anokurudzira kurovedza muviri kwakaoma kunoda kuti madumbu ako ashande sezvigadziro zvemuviri wako wese uye kushanda pamwe nemamwe mapoka emhasuru. Semuenzaniso, ita zvako crunches pane kugadzikana bhora. "Dzoka unodzokera kumashure pamusoro pebhora, uye tanga kumenya nemusoro wako zvishoma pazasi pehudyu dzako," anodaro Cole. Nzvimbo iyi inoshandisa simba rinokwevera zvinhu pasi kuti ripe kupikisa kwakawanda. Uyezve, abs yako (nemamwe mamhasuru) achafanira kushanda nesimba kuti muviri wako usadonha kubva pabhora.

Mubhuku rake uye vhidhiyo, Cole anoratidza akawanda ezvakanetsa maekisesaizi emudumbu achishandisa zvakasiyana siyana. Yedu SHAPE ... Yako Abs DVD ($ 20; inowanikwa paShapeboutique.com) inopa mana-maminetsi mashanu ab maitiro anosanganisira akasiyana edu akanakisa toning mafambiro.

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