Sneaky Matipi eToning Yako Abs Panguva Yako Chero Workout

Zvemukati

• Paunenge uchisimudza
• Mukutenderera
• Kana uchimhanya
• Zvebhoti kirasi kirasi
• Ongororo ye

Vakadzi vakaita maminetsi makumi mashanu nemashanu eyoga katatu pasvondo kwevhiki sere vakavandudza simba ravo zvakanyanya kana vachienzaniswa nevakadzi vakaita maminitsi makumi mashanu nemashanu ekumwe kurovedza, vaongorori paYunivhesiti yeWisconsin-La Crosse vakawana. Pakupera kwechidzidzo, iyo yogis yakakwanisa kuita gumi nemana akawanda ab curl-ups kupfuura vamwe vatori vechikamu. Kubata poses kunoda hukuru hwekuita, vanyori vekudzidza zuva.

Kuti uwedzere kuveza, edza kuita uddiyana bandha, iyo inosanganisira zvinyoro-nyoro kudhonza dumbu rako kumusana wako panopera mweya wega wega. "Izvi zvinomutsa nekusimbisa abdominis inotenderera [yako yakadzika ab tsandanyama]," anodaro Loren Bassett, murairidzi weyoga weEquinox muDallas. "Bata kumira kwekashanu kana gumi kufema ujjayi, apo imwe neimwe inhale uye exhale inotora zvikamu zvishanu," Bassett anodaro. "Iwe unovaka simba isometrically nekuti yako abs inofanirwa kushanda kuti urambe uri munzvimbo chaiyo." (Tevere kumusoro, Iyo Yakanakisa Yoga Inobata yeFlat Abs)

Kana iwe uri kuita inokurumidza-inomhanya kirasi, tarisa pane yako fomu. "Paunenge uchiyerera nepashure nekukasira, hunowanzo kuita ndeyekusimbisa musana wako," anodaro Heidi Kristoffer, musiki weCrossFlowX, kirasi yeyoga muNew York City. "Fungisisa pakuchengeta musana wako wakatwasuka-funga nezvekurebesa tailbone yako nekukwevera mukati membabvu dzako dzepamberi-kuti uchengete abs yako yakabatikana."

Zvakare, simbisa mapuranga. Vanotarisa rectus (iyo wash-board muscles) uye transverse abdominis, pamwe ne erector spinae, seti yemashure emusana iyo iri chikamu chepakati yako, Bassett anodaro. Mapuranga eparutivi anogona kunge ari nani, nekuti anorova mamhasuru ese aya pamwe nemaoblique. "Paunenge uri mune chero puranga, iwe unofanirwa kubatanidza abs yako kudzivirira musana wako kubva pakudonha kana kunyura," Bassett anodaro. Chidzidzo mu Journal of Strength uye Conditioning Research vakawana kuti kusiyana kwepuranga (apo tsoka dzakafara uye ruoko rumwe runosvika mberi) rwakabata rectus abdominis uye obliques ne27 muzana kupfuura flexion exercises (zvakadai sekugara-ups) kana kuwedzera ab maitiro (zvakadai sekuwedzera kwegumbo rimwe chete). (Wedzera izvi yoga poses kune yako kuyerera kune imwe yekuwedzera ab-kupisa mabhenefiti.)

Hedzino dzimwe nzira dzekumisikidza yako yepamoyo panguva yega yega yekurovedza muviri:

Paunenge uchisimudza

Ita biceps curl ine matatu-pondo zviyereso. Unonzwa chero chinhu mumoyo mako? Handina kufunga kudaro. Curl chimwe-chinhu chinorema, kunge gumi-mapaundi, uye yako abs ichaita chibvumirano chekusimbisa muviri wako paunenge uchidzorera. Chidzidzo: Huremu huremu hunogona kutungamirira kudumbu rakadzikama, anodaro Courtney Paul, mudzidzisi paYG Studios muNew York City. Kupfuura kusimudza zvinorema, unogona kuwedzera ab sculpting mukati mese kwese simba-kudzidzisa kurovedza muviri nekuita mashoma akajeka magadzirirwo emafomu. (Hausati waziva nezve kusimudza zvinorema? Izvi zvimwe zvikonzero zvekusimudza zvinorema zvinokupwisa.)

Kutanga, kana uchiita yepamusoro-muviri unofamba kunge biceps curls, triceps extensions, uye pamusoro pemapini ekudhinda, chengetedza mbabvu dzako "dzakavharwa." (Apo mbabvu "dzakazaruka," dzinoenderera mberi uye abs yako ichidzima, saka chengetedza musana wako wakareba uye usina kwawakarerekera uye abs yako yakanyatsobatanidzwa.)

"Izvi zvichaita kuti rectus abdominis yako irambe yakasimba uye ine kondirakiti mukufamba kwese," anodaro Michele Olson, Ph.D., purofesa wezvekurovedza muviri paAuburn University kuMontgomery.

Zvekudzika-kwemuviri kufamba, kusanganisira squats uye mapapu, tarisa pakudhonza yako yepasviro pasi tsandanyama nega rep Izvi zvichabata iyo yakaoma-kuna-chinangwa transverse abdominis. Kuti uwane zvimwe zvekuita paunenge uchiita maekisesaizi ekumusana kwako, semitsara uye nhunzi dzinodzokera kumashure, mira masendimita gumi kubva pamadziro uye sendamira mberi kusvikira huma yako yangoibata. Ita reps yako munzvimbo iyi. "Ichamanikidza yako abs kupisa isometrically iwe paunenge uchifamba," Olson anodaro.

Uye iwe ungangoda kuwedzera mune mamwechete-gumbo kurovedza muviri. Kuenzanisa kunogona kushanda zvisina kunangana nekuvashandura kuti vabatsire kudzikamisa muviri wako. Semuenzaniso, gumbo rimwe chete rakafa rinosimudza moto kumusoro kwemakumbo ako kuti urambe wakadzikama sezvaunonamatira kubva muhudyu uye kutambanudza gumbo rimwe shure kwako uchidzikisa huremu pasi neruoko rwakasiyana.

Chero chaunoita, usanyengerere. Omri Rachmut, mudzidzisi weBarry's Bootcamp muNew York City, anosimbisa kumira kwakanaka panguva yekusimudza kwese. "Kuchengeta musoro wako, mapendekete, uye chiuno zvakabatana zvakabvumira tsandanyama dzako dzepamoyo kuti dzishande nemazvo iwe uchidzidzira," anodaro.

Mukutenderera

Tora Laurie Cole's SoulCycle kirasi muNew York City uye uchaudzwa kubata puranga reminiti imwe chete usati watsika. Izvi zvinomutsa yako abs uye zvinokutorera kuti uzvichengetedze, anodaro. Zvikasadaro, vanogona kufamba nehusimbe mukirasi, uku butt nemakumbo ako achiita basa.

Paunenge uri muchigaro uye uchikwira pamwero wakadzikama, ab muscles yako inoramba ichibatanidzwa pamwero wakaderera (inenge 8 muzana yekuputika kwekuzvidira kwekuzvidira, kuva chaiyo), maererano nekuongorora mu Zvinyorwa zveApplied Biomechanics. Saka zvekuwedzera dumbu kupisa mukati mekirasi, dhonza mudumbu mako kubva pambabvu paya uchisvina mhasuru pazasi nekukomberedza dumbu bhatani, rinoita kuti yako isabatika, anodaro Monique Berarducci, murairidzi weSoulCycle kuGreenwich, Connecticut. Wobva wasimudza kusimba kwako uye wawana bhasikoro rakaenzana nekugara-ups: Ab kubatikana yakakwira zvakanyanya panguva yekumhanya (17 kusvika 30 muzana) uye kana uchikwira kunze kwechigaro (17 kusvika 22 muzana), chidzidzo chimwe chete chakawanikwa.

"Iwe unofanirwa kuchengeta yako abs ichichinjika kuti ugare wakadzikama uye mukutonga," Berarducci anodaro. Paunenge wabuda muchigaro, tambanudza maoko ako pamberi pako (chengetedza bhendi rakapfava mumakona ako, uye rega maoko ako azorore zvishoma pane yekubata inoguma) uye dhonza chiuno chako kumashure pamusoro pechigaro. Izvi zvinogadzira kureba pakati pechipfuva chako uye muhudyu, izvo zvinopa yako abs imwe nzvimbo yekushanda. Zvakare, bvisa kukwirisa kwakanyanya paunenge uchikwira kunze kwechigaro, uye nix padivi-kune-divi uchidzedzereka pawakagara. Izvi zvinomanikidza yako yepakati kuti ushande pamwe chete nemakumbo ako, chiuno, uye kupenya, anodaro Berarducci. (Pair kutenderera neyoga uye iwe uchawana yakakura ab cross-training mabhenefiti.)

Kana uchimhanya

Shandura maitiro ako kuti ubatanidze makomo uye mapuratifomu uye iwe ucha simbisa yako abs pamwe neako gumbo nemakumbo. "Paunomhanya nekukurumidza kana kukwira zvikomo, maoko ako anofanirwa kufamba nekukurumidza kuti akubatsire kukufambisa, uye izvi zvinoda kuti abs yako ishande nesimba," anodaro Jason Karp, Ph.D., muridzi weRun-Fit muSan Diego uye munyori we Mumhanyi weMukati. (Edza iyi yekumhanyisa-kuvaka makomo maburiro Workout kuti uzvionere wega.)

Kune iro rinonyanya kupomba ruoko, ab-firming simba, bend maoko ako 90 degrees (zvakaomarara kupomha ivo kuti vakubatsire pane yakakura kona). Ramba wakakomberedza magokora akasunga kumativi ako uye svetesa maoko ekumberi sechiedza chakakombama uchienda kune midline yako nemaoko zvakasununguka zvakaputirwa. "Zorora maoko ako nemaoko kuitira kuti parege kuva nekukonana mumuviri wako wepamusoro, izvo zvinobatsira maoko ako kupomba nekukurumidza uye zvirinani," Karp anodaro.

Zvebhoti kirasi kirasi

Explosive plyometrics-burpees, kusvetuka jacks, bhokisi kusvetuka-ese ari maviri akakomba ab sculptors uye macalorie crusher. Vanotsvaga vechiPutukezi pavakaisa vatambi-bhora pamavhiki gumi nemaviri chirongwa chakasimbisa uye vakawedzera maplyo kwemavhiki manomwe apfuura, zvidzidzo zvakaderedza mafuta emimba yavo ne12 muzana. "Kuputika kunofamba kunyorera pfungwa yako yese kuti igadzikane uye / kana kukukurudzira, izvo zvinoguma nekuita kwakanyanya," anodaro Laurel Blackburn, muridzi weBootCamp Fitness and Training muTallahassee, Florida, uyo anokurudzira squat thrusts (burpees minus push-ups) , vanokwira makomo, uye vanosvetuka-svetuka.

Kukanda, kukanda, kana kurovera bhora rakayerwa zvakare kwakanaka kufamba kweasina kusimba. Diane Vives, muridzi weFit4Austin/Vives Training Systems muAustin, Texas, anoti maekisesaizi akaita sebhora repamusoro rinokandwa uye bapo rine bhora rinotenderedzwa rinoshanda madhigirii 360 mukati menzira mbiri dzakasiyana. iwe wakatsigira iwe uchikanda bhora, uye ivo vanokubatsira kuti uwedzere paunenge uchikanda uye kuderera paunenge uchibata."

Uye kana iwe ukaita chero yeaya maekisesaizi panzvimbo isina kuenzana, sebhora reBosu kana jecha, unosimudza ab yako kusimbisa, anodaro Rachmut, nekuti unofanirwa kubatanidza musimboti wako kuti urege kudzima.

Ongororo ye