Likoetliso tse 2 feela tsa mantlha tseo u li hlokang haholo

Litaba

• Lits'oants'o le li-Core Tighteners tse hahelletsoeng
• Tlhahlobo bakeng sa

Mekhoa e 'meli ea ho ikoetlisa e ntse e ipaka e le litekanyetso tsa khauta tsa matlafatso ea mantlha: crunch, e matlafatsang haholo-holo abs-the rectus abdominis tlase bohareng le li-oblique tse haufi le mahlakore-le lepolanka, le sebetsang ka botebong, joaloka corset-like transverse abdominis. (Leka mefuta ena ea mapolanka ho bonesa mokokotlo oa hau ho tsoa mahlakoreng ohle.)

Crunch e sebetsa hantle haholo ha ho sebelisoa mesifa ena e kaholimo hobane likhoele tsa tsona kaofela li na le pono e tsepameng e li lumellang hore li lumellane le motsamao o otlolohileng oa boikoetliso, ho bolela Martin Eriksson-Crommert Univesithing ea Örebro, Sweden. Phuputso ea hae e fumane hore basali ba behang matsoho ka morao hloohong-sebakeng sa sefubeng kapa ba fihlelang pele ba fumana ts'ebetso e kholo ka ho fetesisa. Ho potlakisa lebelo la li-crunches ho ka habeli ts'ebetso ea rectus, lipatlisiso tse ling li bontšitse. Kenya sotha ho ntšetsa pele li-oblique.

Joale, ka mapolanka ao. Liphapang tse bontšitsoeng mona-hammoho le phephetso ea mantlha ea botsitso ba ho otlolla maoto a mabeli-e tsosang ts'ebetso e fapaneng e tsoang lichabeng, ho latela lipatlisiso tsa laborateng. Sebopeho Setho sa Brain Trust Michele Olson, Ph.D., moprofesa ea phahameng oa bongaka oa saense ea lipapali Huntingdon College e Alabama ea entseng liteko tsa boikoetliso ba 'mele ka lilemo tse fetang 20. Li sebelise ka crunches ea hau kapa leha e le efe ea mekhoa le malebela a paleng ena bakeng sa mantlha a hau a matla, a tiileng. (Mme ha se feela ho fumana lipakete tse tšeletseng; ke ka hona ho leng bohlokoa ho ba le mantlha a matla.)

• Lepolanka la Sekho: Qala fatše ka lepolanka, u leka-lekanya matsoho le menoana. Boloka noka e le boemong 'me u khumamele lengole le letšehali ho ea ho triceps e ka letsohong le letšehali [e bontšitsoeng, ka ho le letšehali]. Khutlela lepolankeng, fetola mahlakoreng, 'me u phete ho tlatsa 1 rep. Etsa lihlopha tse 2 tsa makhetlo a 10 ho isa ho a 12.
• Ho otlolla maoto a mabeli: Robala fatše u shebane le matsoho ka mahlakoreng. Hloekisa hlooho le mahetla fatše, ebe u phahamisa matsoho holimo (li-biceps ka litsebe) le maoto holimo ka likhato tse 45 ho qala. Ho boloka mmele o kaholimo o phahamisitsoe hohle, tlisa mangole sefubeng le ho potoloha matsoho, ho ama liatla ho ea kantle ho mangole [ho bontšitsoe, bohareng]. Atolosa maoto 'me u phahamise matsoho holimo ho ea sebakeng sa ho qala ho qeta 1 rep. Etsa lihlopha tse 2 tsa makhetlo a 10 ho isa ho a 12.
• Lehlakoreng sotha lepolanka: Qala fatše mokatong o ka lehlakoreng, o leka-lekanya ka palema le mahlakore a maoto, leoto le letona ka pele ho le letšehali; koba setsoe se letona 'me u behe palema ka mor'a tsebe ho qala [e bontšitsoeng, ka ho le letona]. Fetola torso ho tlisa setsoe se ka ho le letona ka hare ho setsoe se letšehali. Khutlela boemong ba ho qala ho pheta-pheta ha 1. Etsa 12 reps. Fetola mahlakore; pheta. (U batla ho tsoela pele? Leka ho ikoetlisa ka metsotso e 10 Karena le Katrina ba hlapanya ka eona.)

Lits'oants'o le li-Core Tighteners tse hahelletsoeng

Ho ikoetlisa ho hong habeli joalo ka linako tsa matla bakeng sa abs ea hau. Olson o re: "Ha o eketsa matla kapa moroalo oa hau nakong ea motsamao oa 'mele, mesifa ea hau ea tlhaho e ea tiea." "Ketso eo e hlile e sebetsa ka ho fetesisa." Mona ke mokhoa oa ho etsa lintho tse ngata.

• Swing a kettlebell. Li-brace tsa hau tse parolang ho tsitsisa mokokotlo oa hau ha o ntse o emisa kettlebell ka ho fella, haholoholo ha o tsamaea ka letsoho le le leng.
• Phahamisa li-dumbbells tse kholo. Eketsa heft e nyane ho li-squats tsa hau tse boima, li-biceps curls, ee, ua li reha le "ha mojaro o le boima le ho feta, ho ts'oareha ho tla etsahala," Olson o re. (Tlalehong eo, mona ke melemo e robeli ea koetliso ea matla.)
• Etsa li-sprintervals. Bosholu ba hau bo tla kenella ha o ntse o pompa matsoho a hau ka thata, mme HIIT e tla thusa ho chesa mafura a mangata ho feta haeba o lula le pelo e tsitsitseng.

Tlhahlobo bakeng sa