Malebela a bolotsana a ho Toning Abs ea hau nakong ea boithapollo bofe kapa bofe

Litaba

• Ha u ntse u phahamisa
• Ka ho ohla
• Ha e matha
• Bakeng sa sehlopha sa boot camp
• Tlhahlobo bakeng sa

Basali ba entseng yoga metsotso e 55 hararo ka beke ka libeke tse robeli ba ntlafalitse matla a bona haholo ha ba bapisoa le basali ba ileng ba ikoetlisa metsotso e 55, bafuputsi ba Univesithing ea Wisconsin-La Crosse ba fumane. Qetellong ea thuto, li-yogi li ile tsa khona ho etsa li-curl-up tse 14 ho feta barupeluoa ba bang. Ho ts'oara maemo ho hloka boitlamo ba mantlha, letsatsi la bangoli ba thuto.

Ho eketsa ho betla, leka ho etsa uddiyana bandha, e kenyelletsang ho hula mpa ea hau ka bonolo ho ea mokokotlong oa exhale ka 'ngoe. Loren Bassett, morupeli oa yoga bakeng sa Equinox e Dallas, o re: "Sena se kenya tšebetsong le ho matlafatsa abdominis e pota-potileng [mosifa oa hau o tebileng oa mpa]." Bassett o re: "Tšoara ka makhetlo a mahlano kapa a 10 a phefumoloho ea ujjayi, moo moea o mong le o mong le ho tsoa ha moea o nkang lipalo tse hlano." "U tla matlafatsa matla a maiketsetso hobane abs ea hau e tlameha ho sebetsa ho u boloka u le maemong a nepahetseng." (E latelang, Yoga e Molemohali e Batla Flat Abs)

Haeba u etsa sehlopha se potlakileng, tsepamisa maikutlo foromong ea hau. Heidi Kristoffer, moetsi oa CrossFlowX, sehlopha sa yoga se New York City, o re: "Ha u ntse u phalla ka potlako, mokhoa o tloaelehileng ke ho otlolla mokokotlo oa hau." "Tsepamisa maikutlo ho boloka lesapo la mokokotlo le otlolohile-nahana ka ho lelefatsa lesapo la hau la mohatla le ho hula likhopo tsa hau tse ka pele-ho boloka abs ea hau e sebetsa."

Hape, hatisa mapolanka. Ba shebile li-rectus (mesifa ea boto ea ho hlatsoa) le li-abdominis tse parolang, hammoho le erector spinae, sete ea mesifa ea morao eo e leng karolo ea mokokotlo oa hau, Bassett o re. Mapolanka a mahlakoreng a ka ba betere le ho feta, hobane a otlile mesifa eo kaofela hammoho le li-oblique. "Ha o le ka lepolankeng lefe kapa lefe, o tlameha ho kenya letsoho ho abs ea hau ho thibela mokokotlo oa hau hore o se ke oa thula kapa oa qoela," ho bolela Bassett. Thuto ho Journal of Strength and Conditioning Research o fumane hore phapang ea mapolanka (moo maoto a pharalletseng le letsoho le leng le fihlang pele) e sebelisitse rectus abdominis le oblique ka liperesente tse 27 ho feta ho ikoetlisa ka maoto (joalo ka ho lula fatše) kapa boikoetliso ba ab (joalo ka leoto le le leng). (Eketsa yoga e hlahisa phallo ea hau bakeng sa melemo e eketsehileng ea ho chesa.)

Mona ke mekhoa e meng ea ho kenya ts'ebetso ea mantlha nakong ea boikoetliso bo bong le bo bong:

Ha u ntse u phahamisa

Etsa biceps curl ka boima ba lik'hilograma tse tharo. U utloa ho na le letho botebong ba hau? Ke ne ke sa nahane joalo. Ntho e boima e boima haholo, joalo ka li-pounders tse 10, mme abs ea hau e tla etsa tumellano ea ho tsitsisa 'mele oa hau ha o ntse o araba. Thuto: Boima bo boima bo ka lebisa mpeng e bataletseng, ho bolela Courtney Paul, mokoetlisi oa YG Studios, New York City. Ntle le ho phahamisa boima, o ka holisa ho betla litšoantšo nakong eohle ea boikoetliso ba hau ba matla ka ho etsa liphetoho tse 'maloa tse poteletseng. (U ntse u sa kholiseha ka ho phahamisa boima? Mabaka ana a mang a ho phahamisa boima a tla u kholisa.)

Ho qala, ha 'mele o holimo o tsamaea joalo ka li-biceps curls, triceps extensions le likhatiso tse ka holim'a hlooho, boloka likhopo tsa hau li "koetsoe." (Ha likhopo li "butsoe," li tsoela pele 'me abs ea hao e tima, kahoo boloka mokokotlo oa hau o le molelele ebile o sa nke lehlakore 'me abs ea hao e tšoarehile ka ho feletseng.)

"Sena se tla etsa bonnete ba hore rectus abdominis ea hau e lula e tiile 'me e na le konteraka nakong eohle ea ho falla," ho bolela Michele Olson, Ph.D., moprofesa oa physiology ea boikoetliso Univesithing ea Auburn e Montgomery.

Bakeng sa metsamao e tlase ea 'mele, ho kenyeletsoa li-squats le matšoafo, tsepamisa maikutlo holim'a ho hula mesifa ea pelvic ea hau ka rep e 'ngoe le e' ngoe (etsa eka u tlameha ho rota le hore u lokela ho e tšoara). Sena se tla kopanya abdominis e thata-to-lebello. Ho fumana ts'ebetso e eketsehileng ha u ntse u ikoetlisa mokokotlong oa hau, joalo ka mela le lintsintsi tse ka morao, ema ka lisenthimithara tse 10 ho tloha leboteng 'me u sekamele pele ho fihlela phatla ea hau e e ama. Etsa li-reps tsa hau sebakeng sena. Olson o re: "E tla qobella abs ea hau ho chesa isometrically ha u ntse u tsamaea."

Mme o kanna oa batla ho eketsa ho ikoetlisa ka leoto le le leng. Ho leka-lekanya ho ka sebetsa abs ka tsela e sa tobang ka ho li bulela ho thusa ho tsitsisa 'mele oa hau. Ka mohlala, leoto le le leng le shoeleng le phahamisa litšiea tsa hau ho u boloka u tsitsitse ha u ntse u itšetleha ka letheka 'me u otlolla leoto le le leng ka morao ha u ntse u theola boima ho ea fatše ka letsoho le fapaneng.

Eng kapa eng eo u e etsang, u se ke ua nyenyefatsa. Omri Rachmut, mokoetlisi oaBarry's Bootcamp, New York City, o totobatsa boemo bo phethahetseng nakong eohle ea lifte. O re: "Ho boloka hlooho, mahetla le letheka li lumellana ho lumella mesifa ea hau ea mantlha hore e sebetse ka katleho ha u ntse u koetlisa."

Ka ho ohla

Nka sehlopha sa Laurie Cole's SoulCycle New York City 'me u tla bolelloa hore u tšoare lepolanka la motsotso o le mong pele u hata. Sena se tsosa abs ea hau mme se u fa maleba a ho li boloka li tiile, o re. Ho seng joalo, ba ka 'na ba tsamaea ka botsoa ka tlelase, ha marako le maoto a hao a ntse a sebetsa.

Ha o le ka setulong mme o palame ka lebelo le lekanang, mesifa ea hau e lula e sebetsa maemong a tlase (hoo e ka bang liperesente tse 8 tsa mokitlane oa boithatelo ba mesifa, ho nepahala), ho latela phuputso e Tlaleho ea Applied Biomechanics. Kahoo bakeng sa ho chesoa ha mpa nakong ea tlelase, hula ka mpeng ea hau ha u ntse u pepeta mesifa ka tlase ka tlase le ho potoloha konopo ea mpa, e bolokang abs ea hao e sa kopane, ho bolela Monique Berarducci, morupeli oa SoulCycle Greenwich, Connecticut. Ebe u qala matla a hau 'me u na le libaesekele tse lekanang le li-sit-up: Ab boitlamo bo phahame haholo nakong ea li-sprints (liperesente tsa 17 ho isa ho 30) le ha u tsoa ka saddle (liperesente tsa 17 ho isa ho 22), thuto e tšoanang e fumanoe.

Berarducci o re: "O tlameha ho boloka abs ea hau e feto-fetoha hore o lule o tsitsitse ebile o laola." Ha u tsoile ka saleng, otlolla matsoho a hao ka pel'a hao (boloka ho kobeha ha bonolo litsoeneng tsa hao, 'me matsoho a hao a phomole habobebe lipheletsong tsa seile) 'me u hule letheka la hao morao holim'a sale. Sena se baka sebaka se selelele pakeng tsa sefuba le letheka, e leng ho fa abs ea hao sebaka se eketsehileng sa ho sebetsa. Hape, tlosa ho tlokoma ho feteletseng ha u tsoa ka setulong, 'me u se ke ua sisinyeha ka lehlakoreng le leng ha u lutse. Sena se qobella sebaka sa hau sa bohareng hore se sebetse le maoto, letheka le glutes, Berarducci o re. (Ho ohla ka bobeli ka yoga 'me u tla fumana melemo e mengata ea koetliso ea sefapano.)

Ha e matha

Fetolela tloaelo ea hau ea ho kenyelletsa linako tsa leralla le lebelo mme o tla tiisa abs ea hau hammoho le leoto le maoto. Jason Karp, Ph.D., mong'a Run-Fit San Diego le Jason Karp, Ph.D. mongoli oa Semathi sa ka Hare. (Leka ho ikoetlisa ka leralleng ho potlakela ho iponela.)

Bakeng sa matla a mangata a ho pompa matsoho, ab-firming, koba matsoho a hau ka likhato tse 90 (ho thata ho li pompa molemong oa hau ka lehlakoreng le leholo). Lula litsoeng ka mahlakoreng a hao 'me u sutumetse matsoho ka lehlakoreng le leholo ho ea bohareng ba midline ka matsoho a koahetsoeng ka bolokolohi. Karp o re: "Phomotsa matsoho le matsoho hore ho se be le tsitsipano 'meleng oa hau o ka holimo, o thusang matsoho a hau ho pompa kapele le hantle."

Bakeng sa sehlopha sa boot camp

Li-plyometrics-burpees tse phatlohang, li-jacks tse qhomang, li-box jump-ke bobeli ba litšoantšo tse tebileng le li-crusher crushers. Ha bafuputsi ba Mapotoketsi ba kenya libapali tsa bolo ea matsoho lenaneong la matla la libeke tse 12 'me ba eketsa li-plyos bakeng sa libeke tse supileng tse fetileng, lihlooho li ile tsa fokotsa mafura a mpa ka karolo ea 12 lekholong. Laurel Blackburn, mong'a BootCamp Fitness le Training Tallahassee, Florida, ea khothaletsang "squat" e tsamaisa mokokotlo oa hau ho o tsitsisa le / kapa ho o etsa hore o be le kamano e ntle haholo. , ba hloang lithaba, le li-squats tse tlolang.

Ho lahlela bolo e boima, le ho e akhela, le hona ke mehato e metle ea ho se be thata. Diane Vives, mong'a Fit4Austin / Vives Training Systems e Austin, Texas, o re boikoetliso bo joalo ka bolo e ka holimo le mokokotlo o nang le bolo e potolohang li sebetsa likhato tsa 360 ka litsela tse fapaneng: "Ba tiisa noka le 'mele o tlase ho boloka u ts'ehelitse ha u ntse u lahlela bolo, 'me li u thusa ho potlakisa ha u ntse u akhela le ho theola lebelo ha u ntse u ts'oasa. "

Haeba u etsa e 'ngoe ea lithupelo tsena sebakeng se sa lekanang, joalo ka bolo ea Bosu kapa lehlabathe, o tla phahamisa matlafatso a hau, Rachmut o re, hobane o tlameha ho tiisa mokokotlo oa hau hore o se ke oa hlakola.

Tlhahlobo bakeng sa