Zamkatimu
Momwe mungapangire abs: mapulogalamu 4 olimbitsa thupi
Minofu yovundikira m'mimba ndi imodzi mwazinthu zofunika kwambiri kwa othamanga onse. Zikuwoneka kuti aliyense amawafuna, koma ndi ochepa omwe ali nawo. Chitani izi zotsatirazi ndipo mimba yanu isanduke makina osindikizira amwala!
Ochita masewera olimbitsa thupi amalimbana ndi masewera olimbitsa thupi ndi ma lift komanso ma crunches ambirimbiri, ndipo zonse zomwe amathera nazo ndi kupweteka kwa minofu ndikuchepetsa chidwi.
Wina samadandaula za iwo konse ndipo samakhala nawo, kumangokumbukira kumapeto kwa kulimbitsa thupi.
M'dera lam'mimba muli minofu yambiri yofunikira. Sikuti imangopereka malire, komanso imagawananso mavuto ndikukhazikitsa thupi lonse pokweza zolemera. Ngati minofu yam'mimba yapopedwa, thupi limatha kuyika mphamvu, mwachitsanzo, m'matumba ndikugwira katunduyo ngati lamba wolemera.
Nthawi yotsatira mukakhala ndi benchi, onetsetsani kuti simukuyenda pang'ono ndikuwasunga momwe mungathere - mudzadabwa Kutalika kwanu kukuthandizani kuchita izi.
Chifukwa chake, osati m'mimba kokha chinthu chofunikira pazochita zina za pulogalamu yanu, zimathandizanso pakulimbitsa thupi.
Olimbitsa thupi olimbirana ayenera kukhala ndi minyewa yabwino kwambiri yam'mimba kuti alandire mphotho. Kuchokera pamalingaliro okongoletsa, minofu yam'mimba imakopa chidwi kuposa zonse, chifukwa zimayenera kuyimira thupi logwirizana komanso logwirizana. Kuphatikiza apo, mimba yam'mimba imawonetsa kuti wothamanga ali ndi mawonekedwe abwino ndipo amathandizira kuwonetsa torso yooneka ngati V.
Ngati mumamatira ku chakudya chopatsa thanzi ndikutsatira njira zonse zophunzitsira, ma emboss emboss akhoza kukhala zenizeni kwa inu. Ngakhale nkhaniyi ikunena makamaka za machitidwe anu azolimbitsa thupi, kudya bwino ndichinthu chofunikira pakupanga abs yochititsa chidwi. Simungangokwera ma squat osawerengeka ndikukweza mwendo ndikuyembekezera zotsatira zabwino.
Kukula kwa gawo lina lililonse la thupi sikutanthauza chilango chotere, koma ndiye kuti omwe akuzungulirani sangathe kuyang'anitsitsa kutali ndi abs yanu.
Kutengera pang'ono
Minofu yam'mimba imakhala ndi magawo angapo omwe amalumikizana, kutambasula, kupotoza, ndi kukhazikika m'chigawo chapakati. Amakhala kutsogolo kwa mbaliyo pamunsi pamunsi, kuyambira pa nthiti ndikupitilira m'chiuno. Tiyeni tiwone minofu iliyonse ndi magwiridwe ake mosiyana.
Rectus abdominis minofu
Awa ndi "ma cubes" asanu ndi limodzi osiririka - ngakhale kuti minofu ili ndi mitu yopitilira sikisi. Imasinthasintha msana ndipo imabweretsa chifuwa ndi mafupa oyandikira.
Mitundu yopita m'mimba
Minofuyi ndi yakuya ndipo ili pansi paminye minyewa yofunikira pakukhazikika kwa thunthu.
Mitundu ya oblique yamkati ndi yakunja
Minofu yolumikizana yomwe imagwira ntchito potembenuza thunthu ndikukhazikika pamimba.
Timapopa makina osindikizira!
Tsopano popeza mukudziwa za kapangidwe kake ndi kayendedwe kake, tiyeni tiwone momwe tingapangire abs. Kusuntha ndi machitidwe omwe adapangidwa adapangidwa kuti azikulitsa magwiridwe anu nthawi zonse mukapita ku masewera olimbitsa thupi.
Kumbukirani kuti nthawi zonse mugwiritse ntchito njira yolondola osakweza zolemera kwambiri kuti musawononge chitetezo chanu. Mukamachita zolimbitsa thupi zilizonse, onetsetsani kuti mumayendetsa mayendedwe anu (osakhazikika) komanso kupewa kubwereza "kopanda kanthu".
Kupotoza ndi kukweza thupi pamalo omwe sachedwa kuzolowera
Kupindika komweku kumachitika mutagona pansi, ndi mapazi anu atagona pansi, ndipo mikono itadutsa patsogolo panu kapena kumbuyo kwa mutu wanu. Ikani mutu wanu wakumwamba kumagwada anu, ndikukhazika pansi, mtondo wanu wapamwamba. Pewani minofu yanu yam'mimba ndikutulutsa mpweya mukamakweza. Gwiritsani gawo lachiwiri pamalowo, kenako mubwerere poyambira, kusunga minofu yam'mimba ikuvuta.
Kuti thupi likweze, tengani poyambira pomwepo, kenako kwezani thupi lonse lakumtunda ndikugwada. Bwererani poyambira. Yesetsani kugwiritsa ntchito minofu yam'mimba, osati kumbuyo kwenikweni, mukakweza.
Pali mitundu yambiri ya zochitikazi, monga ma curls pabwalo la masewera olimbitsa thupi, miyendo pa benchi, ndi mbale yaying'ono pachifuwa cholemera.
Njira inanso yopangira tizikwama tating'onoting'ono ndikugona pansi ndi mutu wanu kulumikiza zingwe pamtunda wochepa kwambiri ndikukoka kulemera kwake mukakweza thupi lanu. Onetsetsani kuti mukusunga malekezero a chingwe mbali zonse za mutu wanu pamene mukupotoza.
Njira yayikulu yolemetsa kukweza torso pamalo oyenera ndikuchita pabenchi yokhala ndi malo otsetsereka osasunthika, wogwira chikondicho ndi mikono yanu itadutsa pachifuwa. Izi ndizovuta pang'ono, chifukwa chake yesani kulemera pang'ono.
Mwendo ukukweza
Amakweza miyendo atagona chagada pansi, mikono itapatukana pang'ono, mitengo ya kanjedza ikulimbikitsidwa pansi kuti muthandizidwe. Kusunga miyendo yanu palimodzi, ikwezeni ndi mawondo anu atawerama pang'ono mpaka atayandikira pansi. Tsitsani miyendo yanu pamalo oyambira, osakhudza, komabe, zidendene pansi, ndikubwereza zolimbitsa thupi.
Tip: Kuti zikulepheretseni nokha, yesani kukweza mwendo pabenchi osakhazikika. Izi zidzakupatsani mayendedwe ochulukirapo ndikupangitsa kuti minofu ikhale yolimba kwambiri komanso yothandiza.
Kupachika mwendo wowongoka kapena wopindika kumakweza njira zina ziwiri zolimbitsa thupi kutulutsa minofu yachitsulo ya atolankhani apansi. Atapachikidwa pa bar, kwezani mawondo owongoka kapena opindika mofanana ndi momwe mungakhalire okhazikika, mpaka atafanana pansi. Chepetsani miyendo yanu. Mukakweza miyendo yokhotakhota, kwezani mawondo anu kumimba ndikutseka. Lembetsani miyendo yanu pamalo oyambira.
Ziphuphu zam'mbali
Gona pansi mbali yanu pansi ndi manja anu onse kumbuyo kwa mutu wanu, ndipo ngati kuli kotheka, gwiritsani ntchito mpumulo wamiyendo kuti mukhale okhazikika mthupi lanu. Kwezani thupi lanu kumbali osakweza chiuno chanu pansi. Kwa mphindi, konzani malo omwe thupi lili pamwamba, kenako mubwerere poyambira. Osanama. Sinthani mbali yanu ndikubwereza zochitikazo.
"Njinga"
Chimodzi mwazinthu zothandiza kwambiri pamimba zovuta zonse (makamaka za minofu ya oblique) ndi "njinga". Ndizovuta kwambiri, koma zikachitika molondola, zitha kutsimikizira kukula kwa minofu yonse yam'mimba.
Gona pansi, ikani manja anu kumbuyo kwa mutu wanu, kwezani miyendo yanu pang'ono pansi. Yambani kutambasula magongolo anu kugwada. Sinthirani torso yanu kuti chigongono chanu chakumanzere chifikire ku bondo lanu lamanja komanso mosemphanitsa. Pitirizani ntchitoyi osakhudza pansi ndi mapewa anu. Phatikizani ma oblique ndi chidule chilichonse.
Tip: Mutha kuvutitsa ntchitoyi ndikupatula gulu limodzi la oblique minofu poyang'ana mbali imodzi, kenako mbali inayo. Ingobwerezerani koyamba koyamba mbali imodzi kenako mbali inayo.
Ziphuphu zaku Russia
Ntchitoyi si ya anthu omwe akomoka. Khalani pa benchi kapena benchi yampando wachiroma wokhala pansi mopanda tanthauzo kotero kuti thupi lanu lakumtunda likwezedwe pamwamba.
Ndi manja owongoka, gwirani mankhwala a mpira kapena chikondamoyo patsogolo panu. Yambani kupotoza mutu wanu wapamwamba njira imodzi (momwe mungathere), kenako inayo. Pitirizani kuchita masewera olimbitsa thupi pang'onopang'ono. Kugwedezeka mwadzidzidzi kumatha kuvulaza msana.
Tip: Kwa iwo omwe zimawavuta kuchita masewerawa ndi mpira kapena pancake, mutha kungofinya manja anu patsogolo panu ndikupitilizabe kuchita malinga ndi maluso. Izi zidzakuthandizani kulimbitsa minofu yanu kuti muthe kupita m'tsogolo.
"Planck"
Ntchitoyi sikukhudza kuyenda kulikonse ndipo imagwiritsidwa ntchito kulimbitsa ndikukula minofu yakuya. Izi zolimbitsa thupi zimagwiritsidwa ntchito popanga minofu ya m'mimba.
Ingotengani chithandizocho mukugona, osangodalira manja anu, koma m'zigongono. Kokani mkati ndikulimbitsa mimba yanu kuti mugwirizane ndi minofu yanu yamkati. Gwirani malowa masekondi 20-30, kenako mupumule - ziwerengedwa ngati chimodzi.
“Mbali yam'mbali”
Monga thabwa lokhazikika, ntchitoyi imagwira ntchito minofu ya mkati, koma mbali zonse ziwiri kuti pakhale kukhazikika. Popanda kupindika thupi, kugona chafufumimba, kwezani chigongono ndikukhalitsa pamodzi. Mutha kuyika dzanja lanu m'chiuno kapena pambali. Gwirani malowa masekondi 20-30, kenako kubwereza mbali inayo.
Tip: Kuti mumvetsetse zolimbitsa thupi pang'ono, yesetsani pang'onopang'ono kuchoka pa thabwa lakumaso kupita kuzolowera, kusunthira mbali inayo. Onetsetsani kuti thupi lanu ndi lofanana ndikuchita masewera olimbitsa thupi mosadukiza komanso mokhazikika.