Coach lakho intanethi: ukwakha indlela ab asezantsi

Ukuze ubone ifuthe Amazing inxalenye esezantsi rectus abdominis izihlunu kufuneka sisebenze nzima. Ukuba yenziwe ngendlela eyiyo, uya kukhangela enkulu isuti ehlamba okanye bra. "Iityhubhu" Upper kweli xesha lethu kunzima kusimangalise, kodwa wavusa izihlunu asezantsi isisu azixhaphakanga, kodwa ngenxa yomnini babo uba umazibuthe ngenxa ngembonakalo, nokuba nomona ndakuyibona. Indlela ukwakha ab ephantsi?

Ukuze ubone iziphumo, kufuneka basebenze ngeendlela ezimbini. Okokuqala, kuyimfuneko ukuba ukususa amanqatha, kungenjalo akukho namnye uya kunandipha iziphumo imizamo yakho, njengoko umaleko esitokisini, akayi kuba ebonakalayo. Okwesibini, ingqalelo kufuneka banikwe uqeqesho olufanelekileyo ukumpompa kumazantsi eendaba.

Giroux - empini

Kuya kufuneka ukuba uqale zonke efanayo yokudla. Ngaphezu koko, ukuba amanqatha ezisezantsi esiswini ngokwaneleyo, kuya kufuneka ukuba ayigqithisele umthambo aerobic. Ukuze akuncede Ukuskiya cross-lizwe, iqula, ukulinganisela-ngamandla ukubaleka, ukuhamba (ukuba ubunzima lokuqala likhulu kakhulu). Kwinxalenye esezantsi esiswini lilibaziseka ezininzi kwamanqatha, ukuba ufumane isiqabu nice kuya kufuneka ukuba ungandithuthumbisi ngokwakho a elisezantsi-osidingayo elisezantsi-ukutya okunamafutha. Irekhodi ingadliwa, uhlolisiso lubonisa ukuba recording balahlekelwe kabini njengoko ubunzima kakhulu xa kuthelekiswa ngathi ukuba "malunga", kuba xesha linye. Zibandakanye umthwalo ngamandla ngexesha kakhulu ilahleko ubunzima bomthwalo buye kuhlala kunokwenzeka, kodwa izihlunu ngaxeshanye akayi kunyuka. Ekukhuleni kwemisipha kufuna imali ezintle calories kunye nelahleko ubunzima kufuneka ibe mibi. Ngoko kuqala ukukhula ezingcakacileyo, yaye emva koko kuya ujonge uqeqesho izihlunu eendaba kunye neprothini-rich ukudla asezantsi. Ngexesha ukwehla kobunzima, uqeqesho amandla ukuze kukhawuleziswe imetabolism, ngoko ke inkqubo uncedisana ithamo zalo ezilungileyo "yentsimbi '.

izimiso zoqeqesho

Ngoko ke, siye nokusondela ekuphenduleni lo mbuzo, ukumpompa njani emazantsi iityhubhu press. Ngaphambi kokuba uthethe imithambo ezithile, kuyimfuneko kukuthi amagama ambalwa malunga yoqeqesho ndawo yomzimba. Izihlunu ezantsi eendaba, abantu abaninzi kakhulu babuthathaka, ngoko ke kulula ukuzithwalisa imithwalo. Kudla iimbaleki bangenamava uqala ukwenza imithambo ngokuchanekileyo, kodwa singadinwa ngokukhawuleza, yaye kwimeko kwakukho izihlunu ezahlukeneyo ngokupheleleyo ezifana kwamathanga. Kamsinya nje uvakalelwa kukuba uqalile limele izihlunu ezingcolileyo, umsebenzi kwaye ukhululeke, mhlawumbi ngokohlobo loqeqesho iqela kwezihlunu, ezifana zomfana. Emini, zama ukugcina ukuma echanekileyo, olwandle isisu. Ekuqaleni kusenokuba imizuzu nje embalwa, kodwa ekugqibeleni kokuba kusetyenziswa, kunye nezihlunu zakho ziya kusebenza imini yonke. Musa zinikela ingqalelo eendaba asezantsi. Beginners ngokufuthi abanomdla kuphela ukwakha indlela ab ephantsi, ngaphandle kokukhathazeka ukuba indlela ziya kuba ngokomlinganiselo umzimba ngenxa look. Nangona kunjalo, lo wesini esahlukileyo ngathi abantu ngemvisiswano yabhalwa, ngoko musa ukulibala malunga noqeqesho izihlunu iingalo kunye nemilenze. Ngokukhawuleza - akubi ngcono, phezu koko, iziphumo emihle ekusebenzeni kancinci.

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Ngoko ke, indlela yokwakha ab ephantsi: imithambo ethile. Kuya kufuneka ukuba ube fitball meditsinbol enkulu kwaye inzima, yaye omnye ukuzilolonga - block mshini. Eminye imithambo lubandakanya kokubini ezisezantsi cinezela eliphezulu.

3. Kuyimfuneko ukuba alale ngomqolo yakho, uwatwabulule iingalo zakho ubude, aliqhawule fitball phakathi shins. Uphakamise imilenze yakho ukwenzela ukuba athi enziwe engile umgangatho degrees 90, phakamisa izandla zakho uze uthabathe ezi zandla ibhola, ngoko ukuthoba iingalo kunye nemilenze. Okulandelayo kufuneka phakamisa izandla zakho ibhola, phakamisa umlenze ngqo niwele ibhola ukusuka kwisandla ukuya elunyaweni, uze ukuthoba izandla neenyawo, ukungavumeli ibhola. Yenza amaxesha 15-30 phambi ukudinwa, ekukhethwa ukuba 2-3 series.

2. Lala ngomqolo yakho, qinisa umlenze iphela fitball, agobe imilenze yakho uze ugcine umlenze wakho asezantsi ukwenzela ukuba eyayingqalene emgangathweni. Izandla kunye meditsinbolom kufuneka libe ngasemva kwentloko yakho. Ke kancinane baphakamise izandla zenu neenyawo, idibanisa kunye fitball kunye meditsinbol. Nje kancinci ukwehlisa iingalo kunye nemilenze. amaxesha 15-30, 2-3 series.

4. Kuyimfuneko ukulungisa amaqatha ibhanti-umnini block mshini, ukuthimba ukuba ekupheleni simahla intambo wadlula yokubeka ezantsi. Qala nge encinci umthwalo lo mshini. Walala phantsi imilenze ukuba lo mshini, ukuya ngasemva nokonyusa ezinqeni ukuze fomu nge emgangathweni-engile degrees 90. Emva koko baye bonke tyhala imilenze esifubeni, kangangokuba coccyx iye bakhuliswe besentimitha ezimbalwa. Ukwehlisa umlenze ukuya kwindawo yokuqala uphinde amaxesha 15-30, 2-3 series. Kwenye "yentsimbi 'zifakwe olwandayo qete.

Ngoko ke, ngoku uyazi ukuba ukwakha indlela ab asezantsi. Kukho nezinye imithambo, kodwa aba - zisebenza kakhulu kwaye zithandwa kakhulu. Sezemidlalo impumelelo kuwe!