Abs

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Na u nahana ho etsa li-crunches tse makholo le li-sit-ups ke tsela ea ho etsa li-abs tse ngata? Nahana hape, ho bolela Gina Lombardi, mokoetlisi ea netefalitsoeng Los Angeles ea sebelitseng le Kirstie Alley le Leah Remini. Se ke oa senya nako ea hau ka ho pheta-pheta lintho tse se nang kelello, o re. Mokhoa o motle oa ho fumana mpa e tiileng - e u fang motheo oa matla oa lipapali, mesebetsi ea letsatsi le letsatsi le boemo bo botle ba 'mele - ke ho tsepamisa mohopolo sebakeng se tobileng se sebetsoang. Lombardi o re: "Senotlolo ke ho tseba hore na o sebetsa mesifa efe le hore na e hokae, ebe o kenella sebakeng seo nakong ea rep e ngoe le e ngoe." Haeba u sa etse joalo, mohlomong u tla lumella mesifa e meng, e kang molala le hip flexors, ho etsa mosebetsi 'me mesifa ea hau e ke ke ea khathala kapa ea toned.

Lombardi e boetse e sebelisa sistimi ea koetliso e fetolang boikoetliso boo u bo etsang libeke tse ling le tse ling tse tšeletseng ho isa ho tse robeli, ka hona mesifa ea hau ea mpa e lula e phephetsoa, ​​e potlakisang liphetho. Joaloka bonase, ha ho mohla u tla tenoa ke ho ikoetlisa khafetsa khafetsa.

Lombardi e sebelisa mefuta e fapaneng ea boikoetliso, ho kenyelletsa tse tharo tse hlahang khoeling ena, le bareki ba eona. Mochini oa crunch o lebisa rectus abdominis, eo u e sebelisang ha u kobetsa 'mele oa hau o ka holimo ho pelvis ea hau. Boikoetliso ba bobeli, bolo ea meriana e sotha, e boetse e sebetsa ho matlafatsa rectus abdominis empa hape e otla li-obliques, tse potolohang le ho phunya mokokotlo oa hau. Boikoetliso ba hoqetela, lits'oants'o le marokho, bo tla matlafatsa sebaka sohle sa mpa.

Qetellong, koetlisa abs ea hau joalo ka ha u ka koetlisa setho se seng sa 'mele. Ho ikoetlisa ka makhetlo a mararo ka beke ka matla, ho pheta-pheta le sebopeho ho tla etsa hore abs ea hau e be maemong a matle, Lombardi o re.

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