Lapho ihlobo lifika sekuyisikhathi sokuveza isibalo sakho esithambile futhi usibonise ngokuziqhenya. Yize kubalulekile ukudlala ezemidlalo unyaka wonke, kukhona okukhethekile ngale sizini okuvuselela isifiso sokubukisa ngomzimba wakho. Uma inhloso yakho kuwukuthola leyo misipha yesisu etshekile futhi udale leso simo esifiselekayo sika-'V', kubalulekile ukufaka izivivinyo ezisebenza kahle kakhulu esimisweni sakho sokufaneleka.
Kulesi sihloko sizokutshela ukuthi yiziphi Ukuzivocavoca okungcono kakhulu ukuchaza i-oblique abs.
Ungayithola kanjani i-oblique abs
Ukuchaza kanye nokuqinisa i-abs yakho kuwumsebenzi oyinselele njengoba kudinga indlela enezinhlangothi eziningi. Ukuzuza ukubukeka "kwethebhulethi" okufiselekayo kudinga inhlanganisela yokudla okunomsoco, ukuqeqeshwa okungaguquki, nokugxila kukho kokubili ukuzivocavoca kwenhliziyo nemithambo yegazi namandla. Kodwa-ke, umsebenzi uba nzima nakakhulu lapho inhloso kungekona nje ukukhombisa i-abs ejwayelekile, kodwa futhi ugcizelele indawo etshekile futhi ugcizelele umumo othi "V" ofunwayo.
Uma kuziwa ekuzinziseni i-trunk ngesikhathi sokujikeleza kanye nokunyakaza kwe-lateral flexion, ama-oblique adlala indima ebalulekile. Ukuze usebenze le ndawo yesisu kubalulekile ukufaka izivivinyo ezithile ezinhlelweni zethu zokuqina. Qiniseka ukuthi ulalelisisa izivivinyo ezilandelayo zesisu futhi ubonise ngokuziqhenya ama-oblique akho anethoni enhle kuleli hlobo.
Izivivinyo ezingcono kakhulu zokumaka izisu ze-oblique
Ipuleti langaphambili
Ipulangwe langaphambili liwumsebenzi obalulekile onikeza izinzuzo eziphelele nezivumelana nezimo. Iqondise amaqembu emisipha eminingi, okuhlanganisa isifuba, izingalo, isisu, iqolo, nama-glutes. Ukwengeza, inikeza amathuba amaningi okushintsha nokugxilisa imizamo ezindaweni ezithile. Ngakho-ke, kungakhathaliseki ukuthi yiziphi izinjongo zokufaneleka komuntu, Ukufakwa kwensimbi yangaphambili cishe kuyimpoqo.
Gcina ukuma okuqinile ngenkathi ulele phansi, uzisekela ngezinyawo nezingalo zakho, ufane nebhodi eliqonde ngokuphelele. Thola ukunethezeka ekuphumuleni ezingalweni zakho ezeluliwe noma ezingalweni zakho uma izihlakala zakho zingakhululekile. Ukuze ugweme ukulimala emhlane wakho, kubalulekile ukwenza kusebenze imisipha yakho yesisu futhi uqinise ama-glutes akho.
Ipulangwe lephiramidi
Siqala endaweni yepulangwe elingaphambili futhi siphakamise ama-glute akho sibheke ophahleni, sakha isimo sephiramidi ngomzimba wakho. Kancane kancane buyela endaweni yokuqala ngenkathi usebenzisa imisipha yakho yesisu. Khumbula ukugcina umhlane wakho uqondile phakathi nokunyakaza, noma uyenyuka noma wehla.
Ipulangwe eseceleni elijikelezayo
Ukuze wenze ipulangwe eseceleni ngokuzungeza, qala ngokuthatha indawo yepulangwe eseceleni engalweni yakho. Ukusuka lapho, phendulela i-torso yakho ohlangothini oncike kulo futhi, ngesikhathi esifanayo, wedlulisa ingalo yakho engaphezulu ngaphansi komzimba wakho. Ekugcineni, buyela endaweni eqondile yasekuqaleni.
Kusukela epulangeni elingaphambili ukuya epulangweni elisemaceleni
Ukushintsha ngaphandle komthungo ukusuka epulangeni elingaphambili, kungakhathaliseki ukuthi kusesandleni noma engalweni, ukuya epulangeni elisemaceleni kuwumsebenzi olula kodwa onomthelela omkhulu. Ngokushintshana phakathi kwezinhlangothi zombili, ungakwazi ukukhulisa ukusebenza kahle kwalokhu kuhamba.
Ipulangwe eseceleni liqhathaniswa
Yenza ipulangwe eseceleni, nweba umlenze wakho ongaphezulu uqonde bese ukhahlela phambili ngesikhathi esifanayo welula ingalo yakho ngasebhola lonyawo lwakho ezingeni lesifuba. Gcina umhlane wakho uqondile futhi uhlanganyele imisipha yakho yesisu ukuze uvikele umhlane wakho ophansi kunoma yikuphi ukulimala okungenzeka.
umlenze uyaphakamisa
Ukuze uphakamise umlenze ongemuva, qala endaweni efana neplanga, kodwa umlenze wakho osekelayo ugobe edolweni. Kusukela lapha, Phakamisa futhi wehlise umlenze wakho ongaphezulu, uqinisekise ukuthi uhlala uqondile futhi welulwe ngokugcwele. Kuwo wonke umsebenzi, gcina umboko wakho uqondile ngokwenza kusebenze imisipha yakho yesisu.
Ukuphakama komlenze nesinqe
Ukuze uphakamise imilenze yakho ne-pelvis, qala ngokulala ngomhlane. Ngesikhathi esifanayo, phakamisa imilenze yomibili, uyigobele ophahleni, futhi uphakamise i-pelvis yakho. YeboIngemuva, amahlombe, izingalo nekhanda kuphela okufanele kuhlale kuxhumene nomhlabathi. Khumbula ukuqala ukunyakaza kokuphakamisa kusuka esiswini sakho ukuze ugweme noma yikuphi ukulimala okungenzeka emhlane noma entanyeni yakho. Ukuze uthole usizo olwengeziwe, ungasebenzisa izingalo zakho ngokumelene nomhlabathi ukuze ukhiqize umfutho.
Ipulangwe eliseceleni
Kulokhu kuhluka, sizokwenza umsebenzi wepulangwe endaweni esemaceleni. Qala ngokulala ngohlangothi, usekele umzimba wakho ngohlangothi lonyawo lwakho futhi ingalo yakho noma ingalo yakho yeluliwe. Gcina umzimba wakho uqondile, ugcine ukuma okuqondile. Kubalulekile ukubandakanya imisipha yesisu kanye nama-glutes kuwo wonke umsebenzi. Khumbula ukushintsha izinhlangothi bese uzama ukuchitha isikhathi esifanayo ohlangothini ngalunye ukuze uqinisekise ukujima okunokulinganisela. Isandla esikolunye uhlangothi lwendawo yakho egobile singabekwa siqonde kuwo wonke umzimba wakho, sigobe okhalweni, noma siphakanyiselwe ophahleni ukuze sisize ukugcina ibhalansi.
Izikelo eziqondile
Ukuze wenze umsebenzi wesikelo esime mpo, qala ngokulala ngomhlane ngokusekela kahle emuva phansi. Nweba imilenze yakho ngqo ophahleni. Qhubeka uphakamisa umlenze owodwa ngesikhathi ubheke ophahleni, ushintshana phakathi kwawo, uqinisekise ukuthi umlenze ohlukile awuthinti phansi. Ukunyakaza kufana nesenzo sokuvula nokuvala isikelo, yingakho lesi sikelo sibizwa ngokufanele ngokuthi isikelo esime mpo.
criss cross
Ngena endaweni ephansi, izandla zakho zibekwe ngemuva kwekhanda lakho futhi imilenze yakho iphakanyisiwe futhi igotshwe nge-engeli engama-degree angu-90. Yenza ukunyakaza okulandelanayo lapho uletha khona idolo lakho ngasendololwaneni ngakolunye uhlangothi, ngaleyo ndlela ugobe i-torso yakho. Kubalulekile ukugcina indawo yesisu ebambe iqhaza futhi uqinisekise ukuthi ikhanda lizungeza kanyekanye nawo wonke umzimba womzimba ukuze kugwenywe noma yikuphi ubunzima entanyeni.
I-Leg Shrug
Yenza amahlombe emilenze ngokuhlala izingalo zakho ziphumule ngemuva kwakho futhi imilenze yakho igobe emoyeni. Okunye phakathi kokuletha imilenze yakho phezulu esifubeni sakho nokuyelula. Qinisekisa ukuthi wenza kusebenze imisipha yakho yesisu futhi ugweme ukudonsa intamo yakho.
I-Side crunches
Ukuze wenze i-side crunches, qala ngokulala ngohlangothi imilenze yakho igobe kancane futhi izingalo zakho zeqe ezingeni lesifuba. Olandelayo, Phakamisa futhi ufinyeze i-torso yakho njengokungathi uzama ukufika emadolweni akho phezulu kwendololwane yakho.
I-Hip Phakamisa Ipulangwe Eliseceleni
Lokhu kunyakaza kuhilela ukuphakamisa izinqulu zakho ophahleni bese ubuyela endaweni engathathi hlangothi, kunokugcina isimo esimile. Qiniseka ukuthi uzibandakanya futhi uqinise isisu sakho kulo lonke umsebenzi
uhambo lomlimi
Bandakanya umgogodla wakho bese uqopha i-abs yakho ngokuhamba komlimi, umsebenzi oguquguqukayo ongaqondi nje kuphela imisipha yakho yesisu kodwa nomhlane wakho, imilenze, nezingalo. Qala ngokuma ubude futhi ubambe ama-dumbbell amabili, welula izingalo zakho emaceleni. Njengoba uya phambili, gcina ukuma okuqondile, ugcine izingalo zakho nomhlane zihambisana futhi isifuba sakho siphakeme. Qinisekisa ukuthi ugwema noma yikuphi ukunyakaza kwe-lateral futhi wenze kusebenze umnyombo wakho ngokubamba imisipha yakho yesisu, uqinisekise umgogodla oqinile futhi oqondile kulo lonke umsebenzi.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu kokuchaza izisu ze-oblique.