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 kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.
Magulu onse anayiwa samangowonjezera luso lomwe muli nalo kale, komanso onjezerani zida zatsopano ku lamba wanu wa chida.Sizingopangitsa kuti abs anu aziwoneka bwino - mutha kuthamanga mwachangu, kugunda ma PR atsopano, ndikukankhira malire anu omwe alipo!Tiyeni tiwone magulu anayi ndi ntchito zawo.
Kuwombera ndi imodzi mwa luso lochepa kwambiri pa maphunziro.Muyenera kuthandizira zomwe mukufuna kuteteza, zomwe pankhaniyi zikutanthawuza ku malo a msana wanu.Zomwe mumanyamula tsiku ndi tsiku ndizofanana zomwe mumabweretsa mu lift.Kaya muli ndi bar kumtunda wanu wammbuyo chifukwa cha squats kapena manja anu okhala ndi trapezoidal bar for deadlifts, ngati simukuthandizira kuvulaza bwino, mumayendetsa bwino.
Kuwombera ndi ntchito yomanga bata pakati pa mapewa ndi m'chiuno.Ziyenera kumverera ngati mzere wolimba kwambiri womwe umagwirizanitsa pansi pa chifuwa ndi matako.Chimodzi mwa malingaliro olakwika okhudza kugwedeza ndi chakuti mumagwira ntchito molimbika poyamwa m'mimba mwanu.Izi zimachitidwa kuti muchotse kupanikizika kwapakati pamimba pamimba mwanu, zomwe ziri zosiyana kwambiri ndi zomwe tikufuna kukwaniritsa.
Kuthamanga kwapakati pamimba kumatanthauzidwa ngati kupanikizika kosasunthika mkati mwa mimba ya m'mimba. Njirayi imatha kukhazikika bwino mimba yanu. Tangoganizani kuti thupi lanu lakumtunda ndi botolo lamadzi la pulasitiki lopanda kanthu. Ngati palibe kapu pa botolo la madzi (popanda kupanikizika, palibe chithandizo), botolo likhoza kupindika pafupifupi mbali iliyonse yomwe mukufuna popanda kuyesetsa. njira yomweyi yomwe tikuyesera kugwiritsa ntchito pophunzitsa.
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 kayendedwe kofunikira.Kusuntha kwambiri komwe mukuwona anthu akuchita kumalo ochitira masewera olimbitsa thupi kumakhala paokha, kudzera m'mizere yowongoka, zomwe sizimafanana kwenikweni ndi momwe timayendera pamoyo wathu watsiku ndi tsiku.Chowonadi ndichakuti, timazungulira (zambiri) .
Kuzungulira ndiko kuphatikizika kwa mafupa angapo ndi machitidwe a minofu omwe amagwira ntchito mozungulira malo apakati.Nthawi zambiri, malo apakatiwa amakhala pakatikati, makamaka tikamayenda mozungulira thupi kapena kuchokera kumagulu osiyanasiyana.Ngakhale sitikufuna kusinthana kupanga mphamvu kuchokera pakatikati, muyenera kulemekeza mfundo yakuti timafunika kuyenda kosavuta m'derali kuti tikhale otetezeka.Chofunika kwambiri kuposa kuzungulira pa izi ...
Monga ndanenera, kusinthasintha 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 mungapewere kupota pakati pakatikati musanadziwe kupota.
Njira yotsutsana ndi kuzungulira ndi yofanana ndi bracing; imapezedwa kudzera muzochita.Chimodzi mwa zifukwa zazikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikuluzikulundikutizikuchulukirachulukira pakupita masiku 90,kukupatsani nthawi yomangirira luso limodzi pamwamba pa linzake.Ichi chidzakhala chimodzi mwamitu yomwe imabwerezedwa mobwerezabwereza muzolinga zathu.
Kupinda kutsogolo ndi ntchito yodziwika bwino ya tsiku ndi tsiku.Ngakhale kuti nthawi zambiri amanyalanyazidwa posachedwapa, kusinthasintha kwa msana kumatikonzekeretsa kuti tiziyenda wamba, choncho 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 monga "vuto" m'zaka zaposachedwa. kuphedwa! Ndicho chifukwa ine ndikufuna kutsindika mawonekedwe anu ndi luso pa sitepe iliyonse.