Le mithambo best for the abdominals

Mangaphi amadoda kunye nabafazi Iphupho elihle nesisu flat kunye noxinzelelo isiqabu. Le mithambo okuhle abdominals zenziwa ziingcali, ukuvumela ngempumelelo ngokukhawuleza ukufumana kumatshini entle. Esi sakhiwo enokwenziwa ekhaya kunye ejimini. Le mithambo zenziwa kuphela emva kokuba elungileyo "warm" umsipha ngoncedo utsiba intambo okanye ukubaleka kancinane.

Ngoko ke, thaca uqheliso ezizezona abdominals inokwenziwa kumyalelo icetywayo.

Linegunya. Ukuzilolonga yenzelwe ukufunda eendaba eliphezulu. LoSetyenziso lwenziwa kwindawo lisalele, amadolo zityediwe, izandla ibekwe emva entanyeni iingalo exutywe ngesandla. Kuyimfuneko ukuba okukunyusa no bewuhlisele eliphezulu ilungu lomzimba, ngelo xesha ukuya phantsi izihlandlo ezibini ingacota kunendlela kokwenyuka. Ukwenzela ukuphepha umthwalo ngokungeyomfuneko kwi ezisezantsi emva kufuneka uqinisekise ukuba le yinxalenye yomzimba ibihleli icinezelwe emhlabeni ngexesha kwiseshoni yoqeqesho. Iqela leendlela - amathathu, malunga 50 milembelele ngalinye.

linegunya oxwesileyo. Lo msebenzi lusebenza kakhulu ngempumelelo phezu izihlunu elibhalwe ngokumileyo ye esiswini. kwindawo yoqobo xa usenza efanayo Kumsebenzi ongaphambili. Ukuba intsebenzo yakhe kuyimfuneko ukubukela ngokuthinta ngengqiniba lasekunene edolweni lasekhohlo, kwaye ekhohlo - ekunene. Kufuneka siyenze kwicala ngalinye iiseti ezintathu (ngamnye amaxesha 30).

Kweziphothe reverse yeyona ilungileyo ekusebenziseni ngenxa yesihlwele ephantsi. ukuphunyezwa kwayo oluqhutywa kwindawo lisalele, izikhali ecaleni umzimba. Okulandelayo ufuna ukukhulisa imilenze zakho cinezela kwezihlunu njengotsaleko koko phezulu kangangoko kunokwenzeka ukuze uphakamise isinqe. Kamsinya nje kukho yimvakalelo uxinzeleko omkhulu izihlunu esiswini, ngoko kufuneka ngokucothayo kakhulu ukuba sibuyele endaweni yaso yesiqhelo. Yenza umthambo nganye iiseti ezintathu izihlandlo ezili-12 inye.

Le mithambo okuhle abdominals kwaye kufuneka ibandakanye twist kabini. Ukuphunyezwa okufanelekileyo bentshukumo kufuneka ndilale phantsi imilenze baphikele kwindawo esinekona sasekunene emadolweni, kunye izandla zakho emagxeni akho (uguqulelo okulula) okanye ukuthatha phezu kwentloko (uxinzelelo eendaba kule ndawo ukunyuka). Ngaphezu koko, xa ngaxeshanye baphakamise imilenze kunye nentloko kufuneka azame ukudibanisa ezi amalungu omzimba, ngoko ngexesha elifanayo ngokucotha sibuyele endaweni yaso yesiqhelo. Izihlandlo ezithathu iindlela ukuya 25 nganye.

nokuphakamisa Foot. Kufuneka ukuba balale phantsi ngomqolo imilenze ngqo kunye nendawo izandla kunye umzimba. Phakamisa imilenze yakho esinekona sasekunene ukusuka emgangathweni. Ups zingenziwa njengoko enye umlenze ngamnye, kwaye ngexesha elinye yi ezimbini ukwandisa umthwalo. Ngokukhethekayo eliphezulu ukulibaziseka kwindawo umlenze ixesha elithile (ukubala ukuya kwishumi). Imisebenzi ofanayo abdominals nazo kwenziwa kwindawo ulele ngecala. Kuyinto le mithambo ukunceda ukunciphisa esinqeni. Inani kophindo aya kutshintshwa apha naphaya ngokuzimeleyo, kuxhomekeke imfanelo siqu ngokwasemzimbeni kunye nentlalo-ntle yakho.

Kwakhona, imisebenzi engcono ngenxa abdominals kufuneka licwangciswe ukomeleza izihlunu enqamlezileyo. Umzekelo, ungafumana ukuya ngazitho zine, uze ugcine ngqo wakho. emuva iphezulu esisu kwindawo kwenziwa nge uphefumle impumlo yakho uze uyekelele izihlunu esiswini - njengoko nokukhupha ngomlomo wakho. Ekubeni umthambo kuchazwa ndawonye ngoko kubuyiswe ukusuka esiswini kufuneka lime bhunxe ixesha elithile (ukuya kwimizuzwana eyi-20). Kwi iveki wokuqala woqeqesho ukwenza kophindo-12 kunye nokwanda kwimpatho-mali efikelela kwi-25.

Thaca le mithambo ilungileyo kuba abdominals baxomoloza kube lula ukuphumeza ngempumelelo xa kwenziwa ngendlela eyiyo.

Kukho kwakhona into "uqheliso okuhle abdominals (level 1)." Ngoko ke, inani kwinqanaba uphawuleka yobumbaxa inani lezifundo oluqhubekayo. Inqanaba lokuqala banele ukwenza ezintathu kuphela iindidi ilenze kunye ubuncinane inani kophindo. Kwinqanaba elilandelayo, imisebenzi enzima ngakumbi, inani kophindo. Simele sikhumbule ukuba imali ngokupheleleyo ixesha uqinisekiswa ngokomba ngamnye.