Iyo Yepashure-Yekurovedzera Yekuita Yekuronga Kuvakazve Yakasimba Core

Zvemukati

• Kutanga, tsvaga yako mafuta-anopisa kumhanya.
• Wobva wapindura kuti usvike kune yako yakadzika abs.
• 5 Post-Mucheche Abs Anofamba Kuti Aedze
• Ongororo ye

Pane zvimwe zvinhu zvaunosuwa mushure mekuita vana. "Asi fit abs haisi chimwe chinhu chaunofanira kutaura kuti usare," anodaro Michele Olson, Ph.D., purofesa wevadzidzi vesainzi yemitambo paHuntingdon College muAlabama, uyo akaita matani ekutsvagisa pakudzidzisa nyama dzakakosha idzi.

Ko abs yako ichava isina simba here paunotanga kubuda kubva kumavhiki makumi mana ekuzvitakura? "Ehe," anodaro Olson, "nekuti vakawedzeredzwa zvakanyanya." Asi ivo havazotambanudzwe zvisingaite seSpanx yegore rapfuura. Ndicho chaicho chinobatana munyama, kana fascia, yemudumbu madziro-uye kwete mhasuru-iyo inova yakawedzera kusimba kuti igone yako inokura bundu. Kuti yako abs isimbise, ivo vanofanirwa kudzoreredza yavo mhasuru ndangariro, sekutaura. "Mushure mekuzvitakura, dumbu rako rinofanirwa kudzoka richishanda munzvimbo yavo," anodaro Carrie Pagliano, chiremba wezvekurapa kuGeorgetown University Medical Hospital, akashanda pakubata vakadzi vane pamuviri mushure memakore gumi nemasere. "Nhau dzakanaka ndedzekuti iwe unogona kuwana yakanaka ab conditioning pamatanho ese-kungave mavhiki matatu mushure mekusununguka kana mushure mekunge waita mwana wako wechitatu."

Kutanga, tsvaga yako mafuta-anopisa kumhanya.

Paunenge iwe wawana mwenje mutema kubva kune yako doc kuti uite-kana kana yave nguva yakati kubva pawakambove nemwana-uye iwe wakadzoka wakachengeteka pazviri, unofanirwa kushanda zvikamu mukati mekadhioio yako. Yakakwira-yakasimba nguva yekudzidzira (HIIT) iri padhuze nepaunogona kusvika kune zeroing mukati pane anononoka emimba mafuta. Dzidzo dzakawanda dzinoratidza kuti kuita HIIT kunonyanya kushanda pakupisa mafuta pasarudzo (inounganidza mamwe mafuta-anoburitsa mahormone anonzi catecholamines) pane kuita akatsiga cardio. Spin, tora dikita redunhu kirasi, kana kungochinja-chinja kumhanya kwako kweminiti uye wozoenda nyore kweminiti. (Edza iyi yakakosha-yakatarisana neHIIT Workout.)

Wobva wapindura kuti usvike kune yako yakadzika abs.

Hechino chibvumirano: Chikonzero kudzvinyirira kunofamba-funga guvhu -ku-musana kurovedza kunge mapuranga-ane chisingaperi chichemo kwatiri, mushure -mucheche kana kwete, ndeyekuti ivo vanokwevera mune iyo yakadzika kwazvo yeabis mhasuru, inopinduka abdominis. Kazhinji inonzi TA kana TVA nevarairidzi, mhasuru iyi yakasarudzika nekuti ndiyo yega iri mumusoro mako inoita zvizere mazana matatu nemakumi matanhatu muchiuno chako, uye nekudaro ine masimba epamusoro-soro-iwe-mune, anodaro Olson.(Aya mapuranga akachinjika anotemesa moyo wako kubva kumativi ose.

Icho chinhu chakakosha sezvo iwe uri kuyedza kuzvidhonza zvese pamwechete mushure mekuzvitakura - kunyanya sezvo urikushandira pakumutsirazve yako abs 'kondirakiti simba. "Kana iwe ukadzidza mashandisiro e TA, iwe unowana iyo yakadzika, iri pasi pekunetsekana pane iyo fascia iyo inobatsira kuvaka hwaro hwenheyo yako nekuvandudza ab kuparadzana," Pagliano anodaro. "Uye zvakanaka chaizvo munhu wese ane kumwe kuparadzana pamuviri." Nguva zhinji, aya madiki magapu anongozvisunga pachezvake-mucheche, anoti, asi kunanga iyo TA kunofanirwa kukusvitsa ipapo nekukurumidza. (Urikuda kuziva kuti abs yako ine yasara kupatsanurwa here? Rara wakatarisa pasi wakakotama mabvi, uye uchikwenya kumusoro uchidzvanya minwe yako yakachinjika nechepakati pedumbu rako, mainji mashoma pamusoro peguvhu, kuti uone kana uchinzwa chigunwe. kunyura pazasi pane zvimwe zvese. Kana zvirizvo, pane mukaha wako. Ita zvimwe chete pazasi peguvhu.)

"Kana ukangosimbisa TVA yako, unogona kuenderera mberi nekuita maekisesaizi akawandisa kunge jackknifes kana plyometrics, iyo zvakare inotora zvako zvinyama zvepamusoro zveab-ma oblique uye rectus abdominis, aka matanhatu-pack mhasuru," anodaro Anna Kaiser, muvambi weAKT studio mu New York City. (Akava amai vatsva munaNdira.) "Ipapo simba rako ab uye tsananguro zvichauya nekukurumidza."

5 Post-Mucheche Abs Anofamba Kuti Aedze

1. Tummy Toner: Gara pakatsiga bhora (kana chigaro) tsoka dzako dzakasimwa pasi. Inhale, kuwedzera dumbu rako, uye wozobuda, uchidhonza guvhu rako kumuzongoza wako zvakadzama sezvaungagone. Bata 1 kuverenga, rega bhatani redumbu rako rive nechepakati, wozoidhonza nechisimba mukati sezvaunoverenga "1" nenzwi guru (kuti uone kuti hausi kubata mweya wako). Ita 20 reps, uchiverenga zvinonzwika.Zorora (kutora dumbu hombe inhale uye exhale) uye dzokorora kaviri zvakare.

2. Belly Pisa: Tanga pasi (kana yoga mat) pamakumbo mana. Dzvanya muzvanza zvako uye tenderedza musana wako (sekati pose mu yoga). Dhonza guvhu rako kumuzongoza wako, wobva waita madiki epelvic pulses (uchibata chiuno chako nekukanda zvishoma), uchibuditsa mweya nguva yega yega uye uchidhonza guvhu rako kudzika kumuzongoza wako. Ita makumi maviri reps. Zorora uye dzokorora.

3. C Curve ine Arm Extension: Gara pasi nemabvi akakotama, tsoka dzakatsetseka, uye diki Pilates bhora (kana rakamonerwa-tauro) pazasi pemusana wako. Penderedza musana wako mubhora (saka torso yako inoumba C chimiro), uye dhonza guvhu rako kumusana wako. Bata iyo nzvimbo (asi usabata mweya wako) paunenge uchisimudza zvishoma nezvishoma maoko ako akatwasuka kumusoro, wozodzidzikisa pasi. Ita 10 reps. Zorora uye dzokorora. (Kwira kumusoro nekubata 1- kusvika 3-paundi dumbbells.).

4. C Curve neLeg Extension: Tanga wakagara pauriri panzvimbo yeC-curve nemusana wakatenderedzwa kuita bhora diki rePilates kana tauro rakamonerwa neguvhu rakadhonzwa kumusana; chengeta maoko nemativi nemunwe unobata pasi. Kuchengetedza kubata, kusimudza uye kuwedzera gumbo rako rerudyi zvakananga pamberi pako. Kukotama ibvi, dzokera rutsoka rworudyi pasi. Ita 8 reps, wobva wachinja makumbo uye dzokorora. Zorora uye dzokorora. (Chengetedza pasi nekubata kumashure kwemabvi ako kuti uwane rutsigiro.)

5. C Curve ine Twist: Dzokorora C curve nekuwedzera gumbo, panguva ino zvishoma nezvishoma uchimonyorora torso yako kugumbo raunosimudza. Kutanga nekusimudza gumbo rerudyi uye kutenderera torso uye boshwe kuruboshwe kurudyi; dzorera torso pakati uye gumbo rezasi. Ita 8 reps, wozochinja mativi uye dzokorora. Zorora uye dzokorora.

Ongororo ye