Mosebetsi oa ho qala oa ho qala oa ho aha motheo o matla

Litaba

• Moqali oa Ab Workout o ea Tsamaea
• Ho Hlaseloa ha Butterfly
• Lehlakore lehlakore
• Plank e ka pele
• Hare Ab Workout e Tsamaisa
• Menoana ho menoana
• Lisekere
• Reverse Crunch ka Li-band Resistance
• Tsoelo-pele ea Ab Workout e ea Tsamaea
• Knee-Ups
• Leoto Swings
• Phahamisa Leoto la Bolo
• Tlhahlobo bakeng sa

Mokotla o matla o sebetsa e le motheo oa ho u thusa ho senya boikoetliso bo bong le bo bong, re sa bue ka ho thibela bohloko bo ka tlase ba mokokotlo. Qala ka boikoetliso bona ba ho qala, ebe u sebetsa ho nyoloha ho phephetsa abs ea hau ka litsela tse ncha le tse ntseng li eketseha haholo.

Kamoo e sebetsang kateng: Hararo ho isa ho ha hlano ka beke, eketsa metsamao ena ea ho ikoetlisa ea ba qalang, e entsoeng ke Tom Seabourne, Ph.D., mokoetlisi le setsebi sa karate, tšebetsong ea hau e tloaelehileng ea boikoetliso. (U hloka ho bululeloa? Sena ke seo beke e leka-lekaneng ea ho ikoetlisa e shebahalang ka sona.) Hang ha motho ea qalang ho ikoetlisa a qala ho ikutloa a le bonolo, tsoelo-pele ho ea bohareng, ebe o tsoetse pele.

Seo u tla se hloka: Mete ea yoga, litulo tse peli tse tiileng, sehlopha sa ho hanyetsa le bolo ea botsitso.

Moqali oa Ab Workout o ea Tsamaea

Ho Hlaseloa ha Butterfly

Lits'oants'o tsa rectus abdominis

A. Robala ka mokokotlong le bohato ba maoto a hau hammoho haufi le 'mele oa hau kamoo ho ka khonehang, mangole a khumame ka mahlakoreng.

B. Beha matsoho ka mor'a hlooho ea hau, litsoe ka tatellano le litsebe.

C. Ha u ntse u lutse fatše 'me mesifa ea mpa e honyela, ntša moea 'me u kobe sefuba sa hao ka lisenthimithara tse seng kae ho tloha fatše ho ea maotong.

D. Tlaase ho qala.

Etsa reps tse 10.

Lehlakore lehlakore

Lipakane obliques

A. Robala ka mokokotlo oa hao, mangole a kobehile 'me maoto a bataletse fatše, matsoho a hao a le ka mahlakoreng a hau.

B. Exhale 'me u kopanye mokokotlo oa hau ha u ntse u thellisa letsoho la hao le letona ho leoto la hao le letona. (Hlooho ea hau le molala li lokela ho lula li lumellane 'me mokokotlo oa hau o ka tlase o hatelle fatše.)

C. Khutlela ho qala, ebe u fetola mahlakoreng 'me u phete mokhoa oa ho qala oa ho ikoetlisa.

Etsa reps tse 15.

Plank e ka pele

Lits'oants'o tse ka mpeng tsa mpa

A. Qala ka matsoho le mangole.

B. Ho boloka mokokotlo oa hau le mesifa ea hau e theoha matsohong a hau ha u ntse u otlolla maoto ka morao hore u phomole libolo tsa maoto. (Etsa bonnete ba hore o boloka mokokotlo oa hao o otlolohile, letheka le molaleng le phutholohile-hlahloba ho eketsehileng ka foromo e phethahetseng ea lepolanka mona.)

C. Ema metsotsoana e 3, ebe u khutlela ho qala.

Etsa reps tse 10.

Hare Ab Workout e Tsamaisa

Menoana ho menoana

Lits'oants'o tsa rectus abdominis

A. Robala ka mokokotlo oa hao maoto a otlolohile 'me a atoloselitsoe ho ea siling, matsoho a fatše ka mahlakoreng a hau.

B. Ho boloka mokokotlo oa hao o bataletse fatše, tsoa 'me u theole abs ea hau ha u ntse u phahama lethekeng' me u otlollela matsoho menoaneng ea hau.

Etsa lihlopha tse 2 tsa makhetlo a 15.

Lisekere

Lits'oants'o li oblique

A. Robala ka mokokotlo oa hao menoana ea hao e phomotse ka mor'a hlooho ea hau.

B. Ho boloka mpa ea hao e le thata, phahamisa lengole la hao le letšehali 'me u le tšoare setsoeng sa hao se letona.

C. Khutlela ho qala, ebe u phahamisa lengole la hao le letona 'me u le tšoare ka setsoe sa hao se letšehali.

D. Mofuta o mong oa ho pheta hape ka makhetlo a 15 ka motsamao o boreleli, o tsoelang pele, o lula o sa kopane le matsoho a phutholohile hore o seke oa hula molala oa hau. (E amanang: Tataiso e Felletseng ea Abs Muscle Anatomy)

Etsa lihlopha tse 2 tsa makhetlo a 15. 

Reverse Crunch ka Li-band Resistance

Maikemisetso ka mpeng e hlabang

A. Robala ka mokokotlo u khumame ka mangole, matsoho a khumame ka mahlakoreng a hau, u tšoere ntlha e le 'ngoe ea sehlopha sa ho itšireletsa letsohong le leng le le leng,' me lebanta le phuthetsoe ka holim'a litlhaka.

B. Phahamisa mangole a hao sefubeng ho fihlela letheka le tloha fatše.

C. Tšoara metsotsoana e 3; tlase ho qala.

Etsa lihlopha tse 2 tsa makhetlo a 10.

Tsoelo-pele ea Ab Workout e ea Tsamaea

Knee-Ups

Lits'oants'o tsa rectus abdominis

A. Itlame pakeng tsa litulo tse peli tse tiileng tse ka morao, u boloke litsoe, li kobehile, mahetla a le tlase, molala o phutholohile, hlooho le sefuba li phahamisitsoe.

B. Ho boloka abs ea hau e le thata, exhale ebe butle-butle u tlisa mangole a hau sefubeng sa hau ntle le ho sisinyeha pele le pele.

Haeba sena se le thata haholo, nahana ka ho fetola ka ho qala sebakeng se le seng, ebe butle-butle phahamisa lengole le letona ho sefuba, ebe lengole le letšehali ho ea sefubeng. Tsoela pele ho fapanyetsana palo e bontšitsoeng ea reps.

Etsa lihlopha tse 3 tsa makhetlo a 15.

Leoto Swings

Lits'oants'o li oblique

A. Robala ka mokokotlong u kentse matsoho mahlakoreng, maoto le maoto.

B. Exhale 'me u hule mokhubu ho ea mokokotlong ha u ntse u theola maoto ka lehlakoreng le letšehali ka li-intshi tse 5 ho tloha fatše.

C. Khutlela ho qala ebe u pheta ka lehlakoreng le letona.

Etsa lihlopha tse 3 tsa li-reps tse 15 ka lehlakoreng le leng.

Phahamisa Leoto la Bolo

Maikemisetso ka mpeng e hlabang

A. Robala ka sefahleho holim'a bolo e tsitsitseng 'me u pitikise pele ho fihlela matsoho a hao a le fatše' me litlhōrō tsa maoto a hao li bataletse holim'a bolo. (Related: The Exercise Ball Workout e Tsamaisa 'Mele Oohle oa Hao)

B. Beha mokokotlo oa hao le leoto le letona le otlolohile, butle-butle phahamisa leoto la lisenthimithara tse 'maloa ho ea siling.

C. Tšoara metsotsoana e 3, ebe u theola.

Etsa reps tse 10 ka lehlakore.

Tlhahlobo bakeng sa