Wokongola m'munsi ABS - zimakhala zosavuta!

M'munsi atolankhani - gawo lalikulu mabvuto a pamimba wathu ankakonda. Ndipo osati akazi komanso amuna. Kuti muli ndi mpumulo atolankhani, muyenera kuchita akonzedwa zokambirana kusunga zakudya zolondola ndi kuchita cardio workouts kuthandiza muchisiye mafuta mu atolankhani m'munsi, ngati muli.

Pakuti ambiri funso n'lakuti ngati kutulutsa atolankhani m'munsi, ichi palibe lalikulu zambiri. Kuweta Zochita kwa atolankhani m'munsi :

Chitani № 1. Ikani pansi, kukweza miyendo ndi mawondo awo kuti makona a madigiri 90. M'manja akhoza kutenga mpira yaing'ono kapena dumbbell mpaka makilogalamu awiri. Pang'ono kupinda manja anu pa elbows ndi ndi mapendekeredwe ya dumbbell kuti chifuwa. minofu yomangika ya atolankhani m'munsi, kukokera manja anu patsogolo pamaso pake, masamba Vulani pansi ngati kuli kotheka, kutali zedi, nthawi yomweyo kuwongola miyendo, zikhale monga lachiwirilo. Chitani m'pofunika kuchita nthawi 15-20 malingana ndi olimba thupi kukukhala 3. Komanso Tsatiraninso ntchito ya njira, ndi tinsalu muyenera kutsimikiza mbamuikha pansi, izo adzachotsa katundu pa msana.

Chitani nambala 2. Bodza pansi, miyendo molunjika, manja pa mbali yanu. Kwezani miyendo monga pang'onopang'ono zotheka. Gwirani udindo uwu masekondi angapo, ndiyeno inu mukhoza pang'onopang'ono kuchepetsa mwendo, koma osati kukhudza pansi. Kusokoneza ntchito yonseyi akhoza kulimbikitsa thupi imodzi ndi miyendo. N'zachidziwikire kuti ayenera kukhala nthawi zosachepera 15 kuti amene adzabweretse 3.

Chitani nambala 3. Classic kupotoza, zomwe zimathandiza kuti kutulutsa ABS m'munsi ndi obliques. Pogona pansi, kuchepetsa kumbuyo mbamuikha pansi, weramitsani miyendo yanu, kuti apange makona a madigiri 90, manja kumbuyo mutu wake. Ataweramuka miyendo, tukulani ndi nyumba, zochotsa pazipita ku tsamba nthaka. Komanso thupi izi zikhoza kutheka njira ina. Kugonera pansi ndi miyendo yanu kupanga ngodya 90%, manja kumbuyo mutu wake. Alternately kuwongoka miyendo yanu ndi kupotokola chigongono wotsutsa ku mwendo wopindidwa. Izi zidzathandiza kuti kutulutsa lateral minofu m'mimba. Muyenera kuchita Zochita, nthawi zosachepera 30 kuti amene adzabweretse 3.

Chitani chiwerengero 4. Kuti Margolis Wheel ogwira muyenera ndi crossbar. Yembekezerani pa manja ake adzaikidwe phewa-m'lifupi padera. Pang'onopang'ono anayamba kulera mwendo molunjika mpaka iwo apanga makona a madigiri 90. Nkofunika kukweza miyendo molunjika, kotero inu kupereka katundu zambiri pa ABS m'munsi yaitali pamalo ochepa masekondi ndi pang'onopang'ono kuchepetsa miyendo yanu pansi. Ndi zofunika kuchita masewera olimbitsa thupi nthawi zosachepera 10, koma kungakhale kovuta kwambiri kwa anthu wosaphunzitsidwa, kotero kutsogoleredwa ndi mkhalidwe wawo wa thanzi.

Chitani chiwerengero 5. Njira iyi si abwino kwa atolankhani m'munsi koma kwa magulu onse a minofu m'mimba ndi minofu ya chifuwa, manja ndi matako, ndipo ngakhale kumathandiza kuwotcha mafuta. Koyamba malo monga Kankhani akuluakulu. Maburashi ali mu paphewa, mapazi phewa m'lifupi padera, penyani mafupa a chiuno, si koyenera kuti adzam'limbikitsa ndi pansi. thupi akhale molunjika mzere. Popanda kusintha poyambira malo, kumangitsa miyendo alternately ndi chifuwa, kuima kwa mphindi. Chitani zovuta zokwanira kuchita nthawi 8 waika 3.

Kusalaza atolankhani - ndi ovuta ndiponso yaitali ndondomeko, kotero muyenera kukhala okonzeka chakuti kudzatenga inu nthawi yambiri ndi khama. Kuwonjezera thupi, muyeneranso kudya zakudya lamanja, musadye kwa maola 2 isanayambe kapena itatha kulimbitsa thupi ndi. Kuthetsa zakudya zanu mankhwala ophika buledi, zakudya mafuta ndi maswiti kudya zimam'patsa zochepa ngati n'kotheka. M'pofunikanso kuchita cardio workouts kuti kuwotcha mimba mafuta. Ntchito yabwino kwambiri imatengedwa kuti akuthamanga. Pamene akuthamanga yoyaka zambiri zopatsa mphamvu, ndi zikuthandizani inu kulenga thandizo kutero.