Iyo Chete 2 Core Maekisesaizi Aunonyatsoda

Zvemukati

• Maitiro ane Yakavakwa-mukati Core Tighteners
• Ongororo ye

Maekisesaizi maviri anoramba achiratidza kuve goridhe mwero wekusimbisa musimboti: crunch, iyo inosimbisa iyo yakanyanya superficial abs-the rectus abdominis pasi nepakati uye obliques padivi-uye puranga, iro rinoshanda yakadzika, corset-senge transverse abdominis. (Edza izvi zvakasiyana-siyana zvepank kuti ubvise moyo wako kubva kumativi ose.)

Iyo crunch inoshanda zvakanyanya pakumisikidza idzi tsandanyama dzepamusoro nekuti mafiber adzo ese ane yakatwasuka inovatendera kuti vaenderane nekuita kwakatwasuka kwechiitwa, anodaro Martin Eriksson-Crommert kuÖrebro University kuSweden. Tsvagiridzo yake yakawana kuti vakadzi vanoisa maoko avo kuseri kwemusoro-panzvimbo pepamusoro pechipfuva kana kusvika kumberi-wana iyo yakakura activation. Kumhanyisa kumhanya kwema crunches kunogona kupeta kumisikidza kweiyo rectus, kumwe kutsvagurudza kwakaratidza. Wedzera twist kuti uenderere mberi unobatanidza.

Zvino, nezve iwo mapuranga. Misiyano inoratidzwa pano-pamwe neiyo-pakati-kugadzikana kunetsa kwekaviri-gumbo kutambanudza-inosimudzira transverse activation inoenda kunze kwemachati, maererano nerebhu yekutsvagisa. Chimiro Brain Trust nhengo Michele Olson, Ph.D., purofesa mukuru wezvemitambo sainzi yemitambo kuHuntingdon College muAlabama uyo akaedza maitiro eab makore anodarika makumi maviri. Shanda ivo mukati nema crunches ako kana chero ab-yakatarisana maitiro uye matipi mune ino nyaya kune yako akasimba, akasimba musimboti. (Uye hazvisi zvekungowana matanhatu-mapaki, ndokusaka zvichikosha kuve nekwakasimba musimboti.)

• Spider Plank: Tanga pauriri mupuranga, kuenzanisa pamaoko nezvigunwe. Chengetedza chiuno chakaenzana uye pfugama ibvi rekuruboshwe kunze kwakananga kuruboshwe triceps [kuratidzwa, kuruboshwe]. Dzokera kupuranga, chinja mativi, uye dzokorora kupedzisa 1 rep. Ita maviri seti yegumi kusvika gumi nemaviri reps.
• Kutambanudza Kwemakumbo maviri: Nhema wakatarisana pasi ne maoko nemativi. Curl musoro nemapfudzi kubva pasi, ndokusimudza maoko kumusoro (biceps nenzeve) uye makumbo kumusoro pa45-degree angle kutanga. Kuchengeta wepamusoro muviri wakasimudzwa mukati mese, uunze mabvi kuchipfuva uye tenderedza maoko akatenderedza, uchibata zvanza kusvika kunze kwemabvi [kuratidzwa, pakati]. Wedzera makumbo uye simudza maoko kumusoro kunzvimbo yekutanga kuti upedze 1 rep. Ita maviri seti yegumi kusvika gumi nemaviri reps.
• Side Plank Twist: Tanga pauriri padivi peplank chinzvimbo, kuenzanisa paruboshwe ruoko uye mativi etsoka, kurudyi tsoka pamberi kuruboshwe; kotamisa gokora rekurudyi woisa chanza kuseri kwenzeve kuti utange [kuratidzwa, kurudyi]. Tenderedza torso kuti uuye negokora rerudyi mukati megokora reruboshwe. Dzokera kunzvimbo yekutanga kuti upedze 1 rep. Ita gumi nembiri. Chinja mativi; dzokorora. (Urikuda kuenderera mberi? Edza maminetsi gumi abs Workout Tone It Up's Karena naKatrina vanopika.)

Maitiro ane Yakavakwa-mukati Core Tighteners

Mamwe maekisesaizi akapetwa kaviri sezvikamu zvesimba zveabs yako. "Kana iwe ukawedzera kusimba kwako kana kutakura panguva yekufamba-kwese kwemuviri, nyama dzako dzinosimba," Olson anodaro. "Icho chiito chinonyatsoshanda chinofamba." Heino nzira yekuita zvakawanda.

• Shandisa kettlebell. Yako inopindirana brace kudzikamisa yako yepamoyo paunounza kettlebell's swing kune yakazara kumira, kunyanya panguva imwechete-ruoko inofamba.
• Simudza dumbbells hombe. Wedzera imwezve heft kune yako reps-inorema squats, biceps curls, hongu, iwe unoitumidza zita-uye "kuremerwa kwemutoro, ndiko kunowedzera bracing kunoitika," Olson anodaro. (Pachinyorwa ichocho, heano mabhenefiti masere ekudzidziswa kwesimba.)
• Ita zvakapetwa. Yako abs ichaita sezvo iwe uchipomba maoko ako zvakanyanya, uye iyo HIIT inobatsira kupisa zvakanyanya ab mafuta pane kana iwe wakabatirira neyakagadzikana Cardio.

Ongororo ye