4 ntchito zazikulu ndi mayendedwe omwe muyenera kusintha abs yanu

Kusankha kwathu kwazinthu kumayesedwa ndi mkonzi, kuvomerezedwa ndi akatswiri.Titha kupeza ma komishoni kuchokera kumalumikizidwe atsamba lathu.
Nachi kagawo ka New Men's Health Training Guide's 90-Day Transformation Challenge: Abs. Mu bukhu limodzi, mupeza zida zonse zomwe mungafune - zambiri, malangizo azakudya, ndi masewera olimbitsa thupi - kuti mupange abs yanu m'miyezi itatu yokha.
Monga ndanenera mobwerezabwereza, kukonzekera pulogalamu yanu kuyenera kukhala mgwirizano pakati pa zinthu zonse zomwe zidzakupangitseni kuyang'ana ndi kumva bwino.Kumvetsetsa minofu ndi ntchito zawo zenizeni kumakupatsani chidziwitso choyamba chomwe mukufunikira kuti mukonzekere bwino maphunziro anu.
Kuti mutenge sitepe yotsatira, muyenera kuyang'ana magulu anayi a mayendedwe (ndi mayendedwe otsutsa) omwe mungadziwe bwino pamene pulogalamu ikupita. Mitundu inayi ya masewera olimbitsa thupi ndi yofunika kwambiri kuti mupange abs.Sungadalire kusuntha kamodzi , monga pindani kutsogolo kwa sit-up, kuti mupeze zotsatira zomwe mukufuna.
Magulu anayi onsewa samangowonjezera luso lomwe muli nalo kale, komanso onjezerani zida zatsopano pa lamba wanu wa chida. Izi sizidzangopangitsa kuti abs anu aziwoneka bwino - mudzathamanga mwachangu, kugunda ma PR atsopano, ndikukankhira patsogolo. malire anu omwe alipo!Tiyeni tiwone magulu anayi ndi ntchito zawo.
Bracing ndi imodzi mwa luso lochepa kwambiri pa maphunziro.Muyenera kuthandizira zomwe mukufuna kuteteza, zomwe pano zikutanthawuza malo a msana wanu.Mawonekedwe omwe mumanyamula tsiku ndi tsiku ndi omwe mumabweretsa nawo. muli ndi bar kumbuyo kwanu kwa squats kapena manja anu ndi trapezoidal bar for deadlifts, ngati simukuthandizira bwino, mumakhala ndi chiopsezo chovulala.
Kumangirira ndiko kupanga bata pakati pa mapewa ndi m'chiuno.Kuyenera kumverera ngati mzere wolimba kwambiri womwe umagwirizanitsa pansi pa chifuwa ndi matako.Chimodzi mwa malingaliro olakwika okhudza kulimbitsa ndi chakuti mumagwiritsa ntchito mphamvu poyamwa m'mimba mwako. .Izi zimachitidwa kuti muchotse kupanikizika kwapakati pamimba pamimba mwanu, zomwe ziri zosiyana kwambiri ndi zomwe tikufuna kukwaniritsa.
Kuthamanga kwapakati pamimba kumatanthauzidwa ngati kupanikizika kosasunthika m'kati mwa mimba. Njirayi imatha kukhazikika bwino pamimba.Tangoganizani thupi lanu lakumtunda ndi botolo lamadzi la pulasitiki lopanda kanthu.Ngati palibe kapu pa botolo la madzi (popanda kukakamiza, ayi thandizo), botolo likhoza kupindika pafupifupi mbali iliyonse yomwe mukufuna popanda khama.Koma ngati muyika kapu pa izo (kuthamanga kwa mpweya, kuthandizira) ndizosatheka kupindika botolo la madzi.Iyi ndi mtundu womwewo wa makina omwe ife akuyesera kugwiritsa ntchito maphunziro.
Monga ndanenera kale, pachimake ndi mphamvu kutengerapo mphambano.Ngati inu sprinting, squatting, kukanikiza, etc., muyenera kudziwa mmene bwino kuthandizira pachimake wanu ndi mpaka pati.
Kasinthasintha ndi chinthu chofunikira kwambiri.Masewero ambiri omwe mumawona anthu akuchita kumalo ochitira masewera olimbitsa thupi amakhala paokha, kudzera m'mizere yowongoka, zomwe sizikufanana ndi momwe timakhalira pamoyo wathu watsiku ndi tsiku.Chowonadi ndichakuti, timazungulira (zambiri) .Ganizirani za kutembenuza thupi lanu pamene mukuphatikizana mumsewu waukulu, kapena kupotoza thupi lanu kuti mutengere zakudya.
Kuzungulira ndiko kuphatikizika kwa ziwalo zambiri ndi machitidwe a minofu omwe akugwira ntchito mozungulira malo apakati.Kawirikawiri, malo apakati awa ali pakatikati, makamaka pamene tikuyenda mozungulira thupi kapena kuchokera kumagulu osiyanasiyana.Pamene sitikufuna kusinthana kupanga mphamvu kuchokera m'chigawo chapakati, muyenera kulemekeza mfundo yakuti timafunika kuyenda kosavuta m'derali kuti tikhale otetezeka. Chofunika kwambiri kuposa kuzungulira pankhaniyi…
Monga ndanenera, kuzungulira ndi kayendetsedwe kofunikira.Tikasuntha, thupi limangokhala lokonzeka kuchita bwino pamene likumva kuti liri lotetezeka.Kumanga chimango cha thupi kuti azikhala otetezeka komanso omasuka kudzera mukuyenda kumatsegula mwayi watsopano woyenda.
Monga ngati simukufuna kuphunzira kukwera njinga popanda mabuleki, simukufuna kuphunzira momwe mungakanizire kupota kwapakati pakatikati musanadziwe kupota.
Njira yotsutsana ndi kuzungulira ndi yofanana ndi bracing; imapezedwa kudzera muzochita.Chimodzi mwa zifukwa zazikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikulundikutizikuchulukirachulukira m'masiku 90,kukupatsani nthawi yomangira luso limodzi mwapang'onopang'ono.Ichi chidzakhala chimodzi mwamitu yomwe imabwerezedwa mobwerezabwereza m'mitu yathu. mapulani.
Kupinda kutsogolo ndi ntchito yodziwika bwino ya tsiku ndi tsiku.Ngakhale kuti nthawi zambiri amanyalanyazidwa posachedwapa, kusinthasintha kwa msana kumatikonzekeretsa kusuntha komweko, kotero tifunika kukhala bwino pakuchita kayendetsedwe kake kameneka.Kukonzekera bwino kwa kayendetsedwe ka tsiku ndi tsiku, tiyenera kukonza njira yathu.
Inde, izi zikutanthauza kuti crunches ndi kusuntha kwina sikuli koipa.Mu dziko lolimbitsa thupi, mayendedwe ena ndi akale, ndipo kupindika kwa msana kwakhala ndi ziwanda ngati "vuto" m'zaka zaposachedwa. msana ndi zomwe mumachita m'mawa uliwonse mukakhala ndi kudzuka pabedi-komanso mukatola chinthu kuchokera pansi.Kugwada kutsogolo sikudzakupwetekani.Kusachita bwino kuphedwa!Ndichifukwa chake ndikufuna kutsindika mawonekedwe anu ndi luso lanu pa sitepe iliyonse.