Hobaneng ha Boikoetliso Bohle boo U bo Etsang bo sa sebetse ~ Ehlile ~ Sebetsa (Video)

Litaba

• Mphe eona ka kotloloho: Na boikoetliso ba ab bo hlile boa sebetsa?
• BTW, li-sit-ups li ka lebisa mathateng a biomechanical.
• Joale, joang ka khona u matlafatsa abs ea hau?
• Ka kopo lebala ka ho ba le lipakete tse tšeletseng kapa ab crack.
• Tlhahlobo bakeng sa

Matsatsi a boikoetliso ba ho ikoetlisa a ho lata batho ba makholo e le senotlolo sa mokokotlo o tiileng o felile, empa haeba o haola le sebaka sa hau sa boikoetliso, monyetla oa hore o tla bona batho ba 'maloa ba robetseng meseme, ho koata ka ho lahla bohlasoa. Ho fana ka eng? Mona ke seo litsebi li lokelang ho se bua ho batho ba chesehang ka ho fetesisa ba ho ikoetlisa - le mehato eo o lokelang ho e etsa ho fapana.

Mphe eona ka kotloloho: Na boikoetliso ba ab bo hlile boa sebetsa?

Bothata ba boikoetliso bo bongata ba abs ke hore li ntšetsa pele mohopolo oa training koetliso ea letheba, ″ aka e shebaneng le setho se le seng sa 'mele nakong ea boikoetliso ho e fetola. Ho sa tsotelehe hore na o e arotse joang, bona koetliso ea mpa e ka se khone u hahola abs. ″ O ka etsa li-crunche tse 1 000 le ho lula fatše bosiu bo bong, empa haeba ho na le mafura a mangata holimo, o ke ke oa bona abs ea hau e feta, ho bolela Ashanti Johnson, mong'a Chicago 360 Kelello. 'Mele. Moea. Joalo ka ha polelo ea khale e re, "″ abs e etsoa ka kichineng," empa u ka boela ua lefa liphatsa tsa lefutso bakeng sa hore na u na le lipakete tse tšeletseng kapa che. molemo o moholo bakeng sa mefuta eohle ea 'mele uena ke ka etsa joang? "Lebisa tlhokomelo ho boikoetliso ba 'mele o felletseng bo u qobellang ho sebelisa motheo oa hau kaofela 'me u chese mafura le lik'halori ka kakaretso," ho bolela Tanya Becker, mothehi-'moho le molaoli ea ka sehloohong oa boqapi oa Physique 57.

Empa bohloko le maikutlo a tukang ao u a utloang kamora ho etsa li-crunche tse 'maloa a tlameha ho paka hore ab workouts e hlile ea sebetsa, akere? Eseng hantle. "Sena se bakoa ke mokhathala hobane mali a phalla ho ea marotholi a mesifa, ho bolelang hore ho na le oksijene e fokolang e fumanehang mesifa," ho hlalosa Brynn Putnam, mothehi oa Ntlafatsa Mokhoa. Oxygen Ho fokola ha oksijene ho bolela hore mesifa ea hau e sebelisa tsela ho etsa matla a sa hlokeng oksijene, 'me sena se lebisa ho bokellaneng ha li-ion tsa H + tse etsang hore mali a hao a be le asiti le ho feta' me li sitise mesifa hore e sebetse. "Phetolelo: mesifa ea hau ea fela ho ikutloa u chesa, empa ha ho na kamano lipakeng tsa phello ena le ha e le hantle ho chesa mafura kapa ho haha ​​mesifa. (Tse Amanang: Ntho e 'ngoe le e 'ngoe eo U Lokelang ho e Tseba ka Li-Fiber tsa Muscle tse liehang le tse potlakileng)

BTW, li-sit-ups li ka lebisa mathateng a biomechanical.

Na u ne u tseba hore ho koba 'mele ka halofo khafetsa ho ka u lematsa mokokotlo le molala? Sebastian Lagree, mong'a Lagree Fitness, ha e so kenye li-crunche litlelaseng tsa hae ka lilemo ka lebaka le le leng le bonolo: "Ho pheta-pheta lesapo la mokokotlo ho ka baka tšenyo e sa feleng mokokotlong." Boikoetliso bona feela ha boa lekana ho u fa mokokotlo o matla, ebang ke Ho entsoe lipatlisiso tse ngata mabapi le taba ena, ho supa morupeli oa HIIT ea thehiloeng NYC le mokoetlisi oa botho Robert Ramsey. "Dr. Stuart McGill, eo e leng setsebi sa mokokotlo seo bakoetlisi bohle ba matla ba eang ho sona bakeng sa data, o na le sona o entse lithuto tse pakang hore mokokotlo ha oa rereloa ho kobeha halofo, "ho bolela Ramsey. Leha ho le joalo, ho ikoetlisa moo mokokotlo o otlolohileng ha o ntse o laoloa ke tšusumetso e kholo ea mantlha. Tsena li kenyelletsa li-squats mochini oa khatiso o holimo, li-push-ups le mapolanka." (Tsena mefuta e fapaneng ea mapolanka e tla chesa mantlha ea hau, e tiisitsoe.)

Ho bohlokoa hape ho utloisisa hore mokokotlo o entsoe ka mesifa e mengata feela ka mpeng ea hau. "Ho na le mesifa e fapaneng e fetang 22 e hokahanyang, e tšelang le ho qala sebakeng sa mantlha, 'me ho tsepamisa maikutlo ho mpa feela ho senya tsamaiso eohle ea hau ea mesifa," ho hlalosa morupeli oa yoga Alexis Novak.

Joale, joang ka khona u matlafatsa abs ea hau?

Ka mantsoe a bonolo: Boikoetliso bofe kapa bofe e ka ba boikoetliso ba "mantlha" haeba bo entsoe ka nepo abs e matla ka ho kenyelletsa mantlha ea hau nakong ea li-squats, li-deadlifts, matšoafo, kapa li-press tsa holimo (ho bolela tse 'maloa feela). "Senotlolo sa ho sebetsa mokokotlo oa hau ka katleho ke ho boloka "mokokotlo o sa nkeng lehlakore," kapa mokokotlo oa tlhaho oa mokokotlo, boikoetlisong bo bong le bo bong boo u bo etsang," ho hlalosa Putnam. Etsa bonnete ba hore o sebetsana le khanyetso kapa matla a lekaneng hoo o utloang mesifa ea hau ea mantlha e ts'oarella kapa e pepeta ha o tsamaea. mmele ohle hobane ntho e ngoe le e ngoe e hokahantsoe ke lisele tse khahlisang, ho bolela Ramsey. Mohlala, ″ haeba u ema u otlolohile 'me u otlolla matsoho' me u ea lehlakoreng, eo ke mohato oa mantlha hobane u e sebelisa ho tsitsisa matsoho ao, o re.

Empa ho na le li-ikoetlisa tse 'maloa tseo u ka li ruang molemo haholo haeba u li etsa reg. "Mapolanka a nang le mefuta e sa tšoaneng ea matsoho-a lutse liphatleng tsa hao, a phahamisitse liatla, ka letsoho le le leng le phahame, joalo-joalo-ke tsela e ntle ea ho phephetsa mesifa ea mantlha le ho e tsitsisa mefuteng e fapaneng ea ho sisinyeha," ho bolela Novak. Lagree o hlapanya ka li-push-ups, mapolanka a mahlakoreng, le setulo sa Roma ho matlafatsa likarolo tsohle tsa mokokotlo oa hau, boikoetliso ba Becker bo kenyelletsa boemo ba pretzel (bo reretsoeng ho lebisa li-obliques le ka morao), C-Curl tšoara, le mokokotlo o ka tlaase. Putnam o fana ka maikutlo a ho matlafatsa mokokotlo ka boikoetliso bo shebaneng le ho boloka mokokotlo o sa nke lehlakore, joalo ka mapolanka, li-roll-out, lintja tsa linonyana le li-kettlebell. ngata ea likhetho matsatsing ana (ho kenyeletsoa le mehato ena e 20 e amoheloang ke mokoetlisi), kahoo o seke oa ipeha kotsing ea ho tsoa likotsi ka mehato e sa sebetseng.

Ka kopo lebala ka ho ba le lipakete tse tšeletseng kapa ab crack.

Ho bonolo ho ts'oaroa ke li-aesthetics tsa abs ea hau (a la ab crack), empa ho bohlokoa haholo ho tsepamisa mohopolo ho matla a hau a mantlha ka lebaka la mosebetsi o boima oo u o etsang. le bophelo bo ikemetseng bo se nang mahlaba le mahlaba," ho eletsa Putnam. Motsoako o matla o ka thibela mathata a mokokotlo a kotsi, oa ntlafatsa maemo, le ho fokotsa kapa ho felisa tlhoko ea ho buuoa ka morao, ho eketsa Lagree. Core Mokokotlo oa hau o lekana le ho phela halelele, ho lekanang le boemo bo phahameng ba ho phela lilemong tsa hau tsa morao.

Tlhahlobo bakeng sa