6 Ab Exercises (le 7 Pro Secrets) bakeng sa Core e Matla

Litaba

• Malebela a 7 bakeng sa Mokoka o Tiileng
• 1. Khetha Mefuta e sa Tšoaneng Ho E-na le Likhukhuni
• 2. Lebala li-Vs Upper Vs. Khopolo ea Lower Abs".
• 3. Kopanya Pelvic ea Hao
• 4. Sebetsa Abs Hao, Eseng Molala oa Hao
• 5. Utlolla Mpa e Tiileng ka Thuso ea Cardio
• 6. Etsa Abs hao Phetoho Workout
• 7. Tseba Nako ea ho phomola
• Boikoetliso ba 'mele bo tiileng boo u ka bo etsang kae kapa kae
• 1. Tobetsa o hane
• 2. Helikopta
• 3. Matsoho a Nako
• 4. Potoloha Nako
• 5. Basomi
• 6. Latela Triangle
• Tlhahlobo bakeng sa

Ha re e tobeng: Mekhoa e metle ea ho ikoetlisa joaloka li-sit-up le li-crunche ke ntho ea khale ebile e sa tloaelehang - re sa re letho, ha ho na li-crunche kapa li-ab move tse ka fetolang mpa ea hau ho J. Lo's. Ho hongata ho kena ho seo mpa ea hao e shebahalang ka eona ntle le mesifa ka boeona (bona: liphatsa tsa lefutso, lijo, sebōpeho sa 'mele, joalo-joalo). Mme, ha re ntse re lakatsa ho ba le lipakete tse tšeletseng tsa abs, o ka ba matla 'me oa tšoaneleha' me oa rata 'mele oa hau ntle le tsona.

Seo se boletse, motho e mong le e mong a ka rua molemo ho tloha bohareng bo matla-eo, e, e ka fellang ka mpa e tiileng haholoanyane. Haeba u batla ho aha mokokotlo o matla (le ho fumana melemo eohle eo e seng ea botle bo tlisoang ke eona) nahana ka malebela ana le boikoetliso bo ikhethileng ba abs bo tla u thusa ho fihla moo.

Malebela a 7 bakeng sa Mokoka o Tiileng

Pele u qala, barupeli ba ka sehloohong, barupeli le lingaka tsa meriana ea lipapali ba ntse ba etsa litšōmo tse tiileng tsa mala:

1. Khetha Mefuta e sa Tšoaneng Ho E-na le Likhukhuni

Bakeng sa liphetho tse ntle, kopanya tatellano ea li-abs tsa hau nakong ea boikoetliso bo bong le bo bong, 'me u fetole mokhoa oa hau libekeng tse ling le tse ling tse tharo ho isa ho tse nne. (Metsotso ena e 12 ea lapeng e tiileng ea ka mpeng ke khetho e 'ngoe ea ho lahlela ho potoloha.) ″ Ho fetola boikoetliso ba hau ho bohlokoa ho feta ho hlakola li-crunches tse 100 ka letsatsi, "ho bolela Michele Olson, Ph.D., moprofesa oa boikoetliso ba mahlale. ″ Etsa li-reps tse 15 ho isa ho tse 20 tsa boikoetliso bo bong le bo bong, ebe u fetela pele.

2. Lebala li-Vs Upper Vs. Khopolo ea Lower Abs".

Ke selateng se le seng sa mesifa: rectus abdominis. Alycea Ungaro, mong'a Real Pilates, New York City, o re: "Haeba u ikutloa hore basebetsi ba kaholimo ha ba sebetse, ha ho bolele hore ha ba sebetse." Tšepiso ea Pilates. Moo u utloang ho its'etleha ho ntlha ea ankora ea motsamao. Mohlala, ho phahamisa maoto ho kenyelletsa karolo e ka tlase ea mmele kaha mmele oa hau o kaholimo o khahlano le fatše. (Related: Abs Workout bakeng sa mpa e bataletseng le Core e Matla)

3. Kopanya Pelvic ea Hao

Ho lebisa tlhokomelo ho abs ea hau ka mokhoa o atlehileng, matlafatsa mesifa ea hau ea pelvic. "Masifa ana a thusa boteng ba hau bo tebileng ho ikoetlisa ka nepo." U ntse u sutumelletsa pelvis fatše ho e-na le ho hula mesifa holimo le ka hare, u qhekella 'mele oa hao oa ho ikoetlisa ka ho feletseng.

4. Sebetsa Abs Hao, Eseng Molala oa Hao

Etsa eka u na le lamunu e kentsoeng tlasa seledu ho lokolla tsitsipano nakong ea ho sisinyeha ha mpa e tiileng joalo ka crunch ea baesekele. Kapa tobetsa menoana ea hao botlaaseng ba molala oa hau 'me u iphumane u silila molala o motle ha u ntse u ikoba. Leano le leng: Ho emisa mesifa ea molala hore e se ke ea tiea, beha leleme la hao ka thata marulelong a molomo oa hau ha o ntse o kubuha. (E amanang: Tsena ke tsa ho qetela tsa boithapollo ba Ab, ho latela barupeli)

5. Utlolla Mpa e Tiileng ka Thuso ea Cardio

Boikoetliso bohle lefatšeng ha bo bolele letho haeba ho na le lera la mafura mesifa ea ab e robetseng ka tlase. Haeba u hlile u batla ho bona abs ea hau, ikemisetse metsotso e ka bang 45 ea cardio ho chesa likhalori, makhetlo a mararo ho isa ho a mahlano ka beke. "O hloka ho chesa mafura a 'mele ka ho ikoetlisa khafetsa ho bona li-abs tse matla." (Psst ... mona ke mabaka a 7 ao mohlomong o sa lahleheloeng ke mafura a mpeng.)

6. Etsa Abs hao Phetoho Workout

Ha u e-na le nako ea ho ikoetlisa ka matla le ho ikoetlisa ka nako e le 'ngoe, leka ho etsa sandwich metsotso e 10 ea ab work lipakeng. Ho phomola ho tloha cardio, otla 'mete bakeng sa ho otlolla, ho khelosa li-curls le mapolanka (mohlomong ke mokhoa o fetohang ka ho fetesisa ho tsohle tse tsamaeang ka mpeng). Ena ke tsela e ntle ea ho fetola maikutlo ho tloha ho cardio ho ea ho koetliso ea matla; e u thusa ho kenella ho abs le matla a mantlha ha u phahamisa.

7. Tseba Nako ea ho phomola

U ka tseba hore u sebelitse abs ea hau hantle ha ba le bohloko letsatsing le hlahlamang. Joalo ka mesifa e meng, abs e arabela hamolemo ho koetliso e matla matsatsi ohle a mabeli. Li sebetse ka thata haholo, khafetsa, 'me u tla bona tsoelo-pele e fokolang, ho bolela Holland. (Sheba mokhoa oa ho sebelisa matsatsi a phomolo a ho phomola ho fumana molemo ka ho fetisisa mosebetsing ofe kapa ofe oa ho ikoetlisa.)

Boikoetliso ba 'mele bo tiileng boo u ka bo etsang kae kapa kae

Etsa boikoetliso bo bong le bo bong (u se ke oa lebala ho kenya mokokotlo oa hau hohle!) Metsotsoana e 30, u phomotse metsotsoana e 30 lipakeng tsa ho tsamaea. U ka eketsa boikoetliso bona bo tiileng ba mpa lenaneong la hau la hona joale la boikoetliso kapa ua etsa sena ka thoko e le mokhoa oa hau oa mantlha.

1. Tobetsa o hane

• Thetsa ka sefahleho o khumame ka mangole 'me maoto a otlolohile fatše.
• Kenya karolo ea mantlha 'me u khumame ka lehlakoreng la mokhubu, u etse leqhubu la likhato tse 90 ka mangole kahoo maqhubu a tšoana le fatše. Beha liatla hanyenyane ka holim'a mangole holim'a lirope.
• Tobetsa liatla ka har'a lirope, ka nako e le 'ngoe u hanele khatello ka mangole. Boloka teka-tekano e lekanang le khatello ea liatla le lirope e le hore u boloke likhato tse 90 tsa mangole.

Tšoara metsotsoana e 30.

2. Helikopta

• Leshano o shebile ka mangole o kobehile 'me maoto a bataletse fatše, matsoho a otlolletsoe mahlakoreng, liatla li le tlase.
• Kopana le mantlha, nka moea o tebileng, 'me u hule mangole ka sefubeng.
• Exhale, u hatella fatše fatše ha u ntse u phahamisa maoto ho ea siling. (Toro e ka holimo le 'mele o ka tlase o tla etsa sekhutlo sa 90-degree le maoto a hatelletsoeng hammoho.)
• Boloka konteraka e le konteraka, menoana e tenyetsehang ho ea fatše, 'me u qale ho potoloha maoto ka ho le joalo, ho boloka maoto a otlolohile ka botlalo le letheka le phomotse fatše. Tsoela pele metsotsoana e 30.
• Ebe u qala ho pota-pota maoto ka tsela e fapaneng le oache, u boloke maoto a le atolositsoeng ka ho feletseng le letheka le lutse ka thata fatše.

Tsoela pele metsotsoana e 30.

Eketsa: Fenya matsoho holimo ho shebana le siling ho fokotsa botsitso ha o ntse o eketsa ts'ebetso ea mantlha.

3. Matsoho a Nako

• Leshano o shebile ka mangole o kobehile 'me maoto a bataletse fatše, matsoho a otlolletsoe mahlakoreng, liatla li le tlase.
• Kopanya mantlha, khumama ka sefubeng, ebe u tobetsa maoto ho ea siling. Maoto a lokela ho lula mmoho le menoana ea maoto e fetohileng.
• Inhale le ho theola leoto le letona ho le letona ho ea ka lehlakoreng le letona kamoo ho ka khonehang, ho boloka leoto le letšehali le ntse le khutsitse.
• Boemong bo tlase, exhale 'me u sebelise mantlha ho khutlisetsa leoto le letona sebakeng sa ho qala.

Pheta metsotsoana e 30. Fetola mahlakore; pheta.

4. Potoloha Nako

• Leshano o shebile ka mangole o kobehile 'me maoto a bataletse fatše, matsoho a otlolletsoe mahlakoreng, liatla li le tlase.
• Etsa karolo ea mantlha 'me u tsebe ho khumama ka ho le letona ho ea mokhubung. Phunya lengole ka ho le letona (ho bula sebaka se ka hare sa serope) le ho lelefatsa leoto le letona ho fihlela le le likhutlong tsa likhato tse 45. (Leoto le letšehali le lokela ho lula fatše nakong eohle ea boikoetliso.)
• Reverse direction ho qala boemo.

Pheta metsotsoana e 30. Fetola mahlakore; pheta.

Etsa hore boikoetliso bona bo tiileng ba mpa bo be bonolo: Boloka lengole le fapaneng le leoto le otlolohileng le kentse maoto fatše. 

5. Basomi

• Kena ka lepolanka le ka lehlakoreng le letšehali moo foreman e behiloeng fatše ka thata le letheka le phahamisitsoeng fatše. Konteraka 'me u khanne ka lengole le letona ho ea mokhubung o nang le menoana e fetotsoeng.
• Ha lengole le fihla mokhubung, lelefatsa leoto le letona ka pel'a 'mele ka lehlakore la likhato tse 45.
• Hlakola leoto ka potlako ho khutlela sebakeng sa ho qala.

Tsoela pele ho pheta metsotsoana e 30. Fetola mahlakore; pheta.

6. Latela Triangle

• Kena sebakeng sa ho sutumelletsa holimo ka matsoho a tsamaisanang le mahetla le maoto a arohaneng ka bophara ba noka.
• Kopanya mantlha 'me u fihlele letsoho le letšehali ka likhato tse 45 kamoo ho ka khonehang. Etsa se ts'oanang ka letsoho le letona, u tlise matsoho ka lehlakore.
• Otlolla letsoho le letona ka hohle kamoo ho ka khonehang ka pel'a hlooho. Latela ka letsoho le letshehadi.
• Finyella morao ka letsoho le letona ka lehlakoreng la 45-degree, u latele ka letsoho le letšehali. (Paterone ea letsoho la hao e tla ba joalokaha eka u latetse khutlo-tharo feela.) Fetolela tataiso ho ea mohato ka mong.

Tsoela pele, o chencha lits'oants'o tsa metsotsoana e 30.

Tlhahlobo bakeng sa