I-15 Best Core Workouts Ongayenza Ekhaya, Azikho Izisetshenziswa Ezidingekayo

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

I-six-pack ecwebezelayo ibukeka iyinhle ku-a iziqephu ezimbili , kodwa izinzuzo zesisekelo esiqinile zidlulela ngalé kohambo lwakho lwaminyaka yonke lolwandle. Umnyombo wakho wakhiwe amanye amaqembu emisipha abaluleke kakhulu emzimbeni: Yisikhungo sakho samandla adonsela phansi, impahla yakho enamandla kakhulu futhi ihileleke cishe kukho konke ukunyakaza okwenzayo, kokubili ngaphakathi nangaphandle. indawo yokuzivocavoca . Kodwa awudingi ukuchitha amahora e-Equinox wenza amakhulukhulu ama-crunches ngosuku ukuze uziqhayise nge-midsection enhle. Imiphumela yangempela ingenzeka uma uzibophezela ekuhlanganiseni izivivinyo ezimbalwa ezihlakaniphile ohlelweni lwakho olukhona lwamandla.

Yimiphi Imisipha Eyakha Umnyombo?

Ucabanga ukuthi 'umgogodla' wakho usebenza kuphela endaweni engaphezulu nangaphansi kwenkinobho yesisu sakho? Cabanga futhi. Umnyombo wakho wakhiwe amaqembu amaningi emisipha ehlukene, okuhlanganisa:

Isisu esiphambene:Ungqimba olujulile lwemisipha olunwebeka luzungeze umzimba wakho oseceleni nomgogodla. I-rectus yesisuIzisu ezihamba ziqondile phakathi komugqa wakho omaphakathi, okubizwa 'i-six-pack' yakho. Izibopho zangaphakathi nezangaphandle:Imisipha egijima nhlangothi zombili zesisu ukuze isize ukugoba nokucindezela i-torso. umgogodla we-erectorImisipha ezungeza umgogodla wakho ukusiza ekuzinzeni. I-Multifidus:Umgogodla owengeziwe, obekwe ngokuqondile ohlangothini ngalunye lwe-vertebrae kusukela ku-sacrum (i-pelvis) kuya eksisi (ikhanda). Imisipha ye-Pelvic floor:Lezo ezisekela isinye, amathumbu nesibeletho sakho. I-diaphragm:Unomthwalo wemfanelo wawo wonke umoya owuphefumulayo.

Ngaphezu kwalokho (sikutshelile ukuthi kuningi), yakho glutes , i-latissimus dorsi noma 'lats' kanye trapezius noma 'izicupho' nazo zithathwa njengengxenye yomgogodla wakho.

Yiziphi Izinzuzo Zokuzivocavoca Okubalulekile?

Umbuzo omkhulu. Sifinyelele ku-L.A. umqeqeshi womuntu siqu UDanny uyagxuma ukuze sikhanyisele ukuthi kungani ukusebenzela umgogodla kubaluleke kangaka. Awukwazi ukuba nesakhiwo esiqinile ngaphandle kwesisekelo esiqinile, uyasitshela. Umgogodla oqinile udala amandla adingekayo ukuze ushaye ibhola lethenisi, ushwiba ibhethi ye-baseball, ukujikijela ibhola, ukukorobha phansi, ukuhlanza igalaji, ukucosha ingane encane, kanye nokunye ukunyakaza okuyisigidi. Ngesipiliyoni esingaphezu kweminyaka eyishumi endaweni yokuqina, i-Saltos iyimfihlo ngemuva kwe-rock-solid abs yabanye babagqugquzeli bakho be-Instagram abathandayo, njengo. UJen Atkin , Camila Rabbit futhi Aimee Song . Kodwa izinzuzo zomgogodla oqinile zidlula umona wesithombe ozishuthe sona. Bangakwazi:

1. Siza ukuvikela ukulimala
2. Siza ukuthuthukisa ukuma
3. Siza ukwandisa ibhalansi
4. Siza ukuthuthukisa amandla kanye nokuzinza

Wake wabhekana nobuhlungu beqolo obungakhululekile ? Umnyombo obuthakathaka ungaba necala. Lolu cwaningo wabonisa ukuncipha okuphawulekayo kobuhlungu obuphansi emuva ngemva kwamasonto amabili nje okuzivocavoca okuyisisekelo kokuzinza (whoa). Kwaze kwathola ukuthi umsebenzi oyinhloko uphumelela kakhulu kunokwelashwa ngokomzimba uma kuziwa ekwelapheni ubuhlungu obuphansi emuva. Lokho kungamandla epulangwe, bantu.

Uhlelo Lwakho Lokuzivivinya Ekhaya Olubalulekile

Usulungele ukushisa lawo ma-abs? Khetha izivivinyo ezinhlanu ozithandayo ohlwini olungezansi bese uqedela imizuliswano emibili yenani elinconyiwe lokuphindaphinda umnyakazo ngamunye. Uma ungaqiniseki ukuthi ungaqala kuphi, zama izivivinyo ezinezinkanyezi ezinhlanu umqeqeshi wethu oyisakhamuzi uDanny alithanda kakhulu (ipulangwe, ipulangwe eliseceleni elijikelezayo, i-deadbug, i-crunch yebhayisikili kanye nokuphakamisa imilenze). Uma ungumuntu osanda kuzalwa, jwayelana nalezi zinyathelo ezintsha ngokuzifaka ohlelweni lwakho lokujima okungenani kanye ngeviki. Ngejubane lakho, khulisa imvamisa uze uqine ngokwanele ukuzisebenzisa kathathu ngeviki.

OKUhlobene: 12 Izivivinyo Zesisindo Zamahhala Ongayenza Egunjini Lakho Lokuhlala

1. Ipulangwe

Ipulangwe liwukuzivocavoca umzimba ogcwele, kodwa ikakhulukazi, likusebenzela phambene isisu, i-rectus abdominis (eyaziwa nangokuthi i-six-pack), ama-oblique angaphakathi nangaphandle kanye imisipha ye-scapular (ehlombe). .

1. Qala kuzo zonke ezine endaweni yokusunduza. Beka izingalo zakho phansi ngezindololwane zakho ngqo ngaphansi kwamahlombe akho. Hlanganisa izandla zakho phambi kwakho noma ugcine izintende zakho ziphansi phansi.
   
   
2. Bandakanya imisipha yemilenze yakho ukuze usize ukuzinzisa umzimba wakho. Inkontileka ye-abs yakho ukuze ugcine umhlane wakho ophansi uphakanyisiwe. Gcina i-butt yakho iphansi ngangokunokwenzeka ngaphandle kokugoba umhlane wakho. Ukuze ugweme ubunzima obungadingekile entanyeni yakho nasemgogodleni, gxilisa amehlo akho endaweni ecishe ibe unyawo olungaphezu kwezandla zakho.
   
   
3. Lungisa njengoba kudingeka futhi ukhululeke. Bamba imizuzwana engama-30 kuye kwengama-60 bese uyakhulula.

2. I-Spider-Man Plank

Isebenza eyakho phambene i-abdominis, i-rectus abdominis, i-oblique yangaphakathi nangaphandle, i-triceps, imisipha ye-scapular kanye nama-glutes. Lokhu kunyakaza kuzosiza futhi ukuthuthukisa ukuhamba kwe-hip.

1. Qala kuzo zonke ezine endaweni yokusunduza. Beka izingalo zakho phansi ngezindololwane zakho ngqo ngaphansi kwamahlombe akho. Hlanganisa izandla zakho phambi kwakho noma ugcine izintende zakho ziphansi phansi.
   
   
2. Ukubandakanya i-abs yakho, letha idolo lakho lesobunxele likhuphukele endololwaneni yakho yesokunxele, uyinwebe phambili ngangokunokwenzeka. Buyela endaweni yokuqala.
   
   
3. Letha idolo lakho langakwesokudla lifinyelele endololwaneni yakho yesokudla, ulilule liye phambili ngangokunokwenzeka. Buyela endaweni yokuqala.
   
   
4. Qedela ukuphindaphinda okungu-10 emlenzeni ngamunye. Phumula futhi uphinde.

3. Ama-Plank Jacks

Isebenza eyakho phambene isisu, i-rectus abdominis, i-oblique yangaphakathi nangaphandle, imisipha ye-scapular , ama-quads nama-glutes.

1. Qala kuzo zonke ezine endaweni yokusunduza. Beka izingalo zakho phansi ngezindololwane zakho ngqo ngaphansi kwamahlombe akho. Hlanganisa izandla zakho phambi kwakho noma ugcine izintende zakho ziphansi phansi.
2. Hlanganisa umgogodla wakho, gxuma imilenze yakho uyivule bese ubuyela emuva njengokungathi wenza ujeke wokugxuma. Gcina amehlo akho abheke phambili futhi i-pelvis yakho iqinile.
   
   
3. Qedela ukuphindaphinda okungu-20. Phumula futhi uphinde.

4. Ipulani ukuya Phansi Izinja Taps

Isebenza eyakho phambene isisu, i-rectus abdominis, i-oblique yangaphakathi nangaphandle, imisipha ye-scapular , ama-glutes nama-hamstrings.

1. Qala kuzo zonke izinyawo ezine endaweni yokusunduza izinyawo zakho zibe nobubanzi be-hip-ububanzi.
   
   
2. Ukubandakanya umgogodla wakho, phakamisa isinqe sakho phezulu nangemuva, uqondise imilenze yakho enja eya phansi. Ngesikhathi esifanayo nweba ingalo yakho yesokunxele iye onyaweni lwakho lwesokudla, ubuyele emuva ngokusemandleni akho.
   
   
3. Buyela endaweni yokusunduza uphinde ugeleze uye enja eya phansi. Kulokhu, yelula ingalo yakho yesokudla onyaweni lwakho lwesobunxele, ubuyele emuva ngangokunokwenzeka.
   
   
4. Qedela ukuphindaphinda okungu-10 emlenzeni ngamunye (inani elingama-20). Phumula futhi uphinde.

5. Ipulangwe Eliseceleni elineRotation

Isebenza eyakho phambene isisu, i-rectus abdominis, i-oblique yangaphakathi nangaphandle, imisipha ye-scapular , latissimus dorsi (aka ama-lats akho) nama-glutes.

1. Qala umise ipulangwe eliseceleni, ubeke ihlombe lakho lesokudla phezu kwendololwane yakho yesokudla bese imilenze yakho inwetshiwe izinyawo zakho zinqwabelene phezu kwesinye. Gcina lesi sikhundla futhi welule ingalo yakho yesokunxele ikhuphuke iye ophahleni.
   
   * Lokhu kuwukuzilolonga futhi ngokwakho, kodwa ukuze sikuthathele phezulu sizokwengeza ukuzungezisa.
   
   
2. Phendula i-torso yakho phambili bese ufaka ingalo yakho ngaphansi komzimba wakho, uyibuyisele emuva ngemuva kwakho. Buyela endaweni yokuqala.
   
   
3. Qedela ukuphindaphinda okungu-10 ohlangothini ngalunye (ingqikithi engama-20). Phumula futhi uphinde.

6. Inyoni Inja

Isebenza eyakho imisipha ye-erector spinae (esiza ngokusimama komgogodla) , imisipha ye-rectus futhi glutes.

1. Qala kuzo zonke ezine uhlukanise amadolo akho abe ububanzi be-hip futhi izandla zakho zibekwe ngqo ngaphansi kwamahlombe akho.
   
   
2. Nweba ingalo yakho yesokunxele phambili ngenkathi ngesikhathi esifanayo welula umlenze wakho wesokudla emuva ize iqonde. Gcina kokubili ingalo yakho enwetshiwe kanye nomlenze uhambisana nomzimba wakho ngenkathi izinqulu zakho zihlala isikwele phansi. Bandakanya umgogodla wakho ukuze ugcine umhlane wakho ongezansi ungagobi. Yima kancane, buyela endaweni yokuqala, shintsha izinhlangothi bese uphinda.
   
   
3. Qedela ukuphindaphinda okungu-10 emlenzeni ngamunye (inani elingama-20). Phumula futhi uphinde.

7. I-Deadbug

Isebenza imisipha yakho ye-erector spinae, i-abdominis ephambene, i-rectus abdominis kanye ne-oblique yangaphakathi nangaphandle.

1. Lala ngomhlane izingalo nemilenze yakho isemoyeni, amadolo agobe ukuze akhe i-engeli engama-degree angama-90.
   
   
2. Ukugcina ukuthintana phakathi kwephansi kanye nomhlane wakho ophansi (lokhu kuyisihluthulelo), nweba kancane kancane ingalo yakho yesobunxele phezulu nomlenze wakho wesokudla phambili kuze kube yilapho isithende sakho siyi-intshi noma amabili ngaphezu kwendawo. Bandakanya umgogodla wakho ukuze ugweme ukugoba umgogodla wakho. Yima kancane, buyela endaweni yokuqala, shintsha izinhlangothi bese uphinda.
   
   
3. Qedela ukuphindaphinda okungu-15 ohlangothini ngalunye (inani elingu-30). Phumula futhi uphinde.

8. I-Bicycle Crunch

Isebenza i-rectus abdominis yakho (ikakhulukazi ezansi nesisu), ama-hip flexor kanye nama-oblique angaphakathi nangaphandle.

1. Lala ngomhlane imilenze yakho iqonde ngqo phambi kwakho. Hlanganisa iminwe yakho ngemuva kwekhanda lakho.
   
   
2. Letha idolo lakho lesokunxele esifubeni sakho bese uphakamisa amahlombe akho uwasuse phansi. Letha indololwane yakho yesokudla ngasedolo lakho lesokunxele, ugoqe futhi usonta kancane. Gcina ukubambelela ngemuva kwekhanda lakho kukhululekile futhi ungadonsi entanyeni yakho. Shintsha izinhlangothi bese uphinda.
   
   
3. Qedela ukuphindaphinda okungu-10 emlenzeni ngamunye (inani elingama-20). Phumula futhi uphinde.

9. Ukuphakamisa Umlenze

Isebenza i-rectus abdominis yakho (ikakhulukazi ezansi nesisu), ama-hip flexor kanye nama-oblique angaphakathi nangaphandle.

1. Lala ngomhlane imilenze yakho iqonde ngqo phambi kwakho. Beka izandla zakho, izintende zezandla phansi, ngqo ngaphansi kwesinqe sakho noma phansi eduze kwakho.
   
   
2. Phakamisa imilenze yomibili uyisuse phansi. Hlanganisa umgogodla wakho ukuze ugcine umhlane wakho ophansi uqinile phansi. Donsa inkaba yakho lapho uphakamisa. Yehlisa kancane phansi bese uyaphinda.
   
   
3. Qedela ukuphindaphinda okungu-20. Phumula futhi uphinde.

10. Windshield Wipers

Isebenza i-rectus abdominis yakho, ama-oblique angaphakathi nangaphandle kanye nama-glutes.

1. Lala ngomhlane imilenze yakho iqonde phezulu emoyeni nge-engeli engama-degree angama-90. Yelula izingalo zakho emaceleni ukuze uthole ukwesekwa.
   
   
2. Zungezisa imilenze yakho kwesokudla, ume amayintshi ambalwa ngaphezu kwephansi. Gcina ihlombe lakho lesokunxele libambelele phansi njengoba usebenzisa ama-oblique akho ukudonsa imilenze yakho phezulu. Jikelezisa ohlangothini lwesobunxele bese uphinda.
   
   
3. Qedela ukuphindaphinda okungu-6 emlenzeni ngamunye (ingqikithi eyi-12). Phumula futhi uphinde.

11. I-Russian Twists

Isebenza i-abdominis yakho eguquguqukayo, i-rectus abdominis, ama-oblique angaphakathi nangaphandle, ama-hip flexor, imisipha ye-erector spinae, imisipha ye-scapular kanye i-latissimus dorsi

1. Qala uhlezi ugobile imilenze yakho. Hlehla kancane ukuze i-torso namathanga akho akhe umumo ongu-V, ubambe umnyombo wakho ukuze ugcine umhlane wakho, amahlombe nekhanda kuphakanyisiwe. Phakamisa izinyawo zakho phansi bese unqamula amaqakala.
   
   
2. Njengoba ubhalansisa, sebenzisa ama-oblique akho ukusonta i-torso yakho ukusuka kolunye kuya kolunye. Gcina imilenze yakho ithule ngangokunokwenzeka.
   
   
3. Qedela ukuphindaphinda okungu-15 ohlangothini ngalunye (inani elingama-30) bese uphinda.

12. Ukuthinta Uzwane

Isebenza i-rectus abdominis yakho (ikakhulukazi ama-abdominals angaphezulu).

1. Lala ngomhlane imilenze yakho iqonde phezulu emoyeni nge-angle engama-degree angama-90 (engeza ukugoba kancane emadolweni akho uma kudingeka). Yelula izingalo zakho phezulu ngaphezu kwekhanda lakho.
   
   
2. Usebenzisa i-abs yakho, phakamisa amahlombe akho phansi bese ugoqa, njengokungathi iminwe yakho izama ukuthinta izinzwane zakho. Sebenzisa i-abs yakho ukuze ubuyele endaweni yokuqala (ungavele uwele phansi).
   
   
3. Qedela ukuphindaphinda okungu-20. Phumula futhi uphinde.

13. Ukuhlala Umlenze Oqondile Nge-twist

Isebenza eyakho phambene isisu, i-rectus abdominis (ikakhulukazi i-abdominals engenhla), ama-flexible e-hip kanye nama-oblique angaphakathi nangaphandle.

1. Lala ngomhlane imilenze yakho ihlukaniseke ububanzi be-hip-width uqonde phambi kwakho. Nweba izingalo zakho phezulu phezulu zize zifike phansi.
   
   
2. Sebenzisa i-abs yakho ukuze ugoqe, ulethe amahlombe akho bese wehlisela emuva phansi. Nweba ingalo yakho yesokudla phezu komlenze wakho wesokunxele ukuze uthole i-twist encane. Sebenzisa i-abs yakho ukuze ubuyele endaweni yokuqala bese uphinda ngakolunye uhlangothi.
   
   
3. Qedela ukuphindaphinda okungu-10 emlenzeni ngamunye (inani elingama-20). Phumula futhi uphinde.

14. High Boat to Low Boat

Isebenza eyakho phambene i-abdominis, i-rectus abdominis (zombili i-abdominis engaphezulu nangaphansi), ama-oblique angaphakathi nangaphandle kanye imisipha ye-erector spinae.

1. Qala uhlezi ugobile imilenze yakho. Hlehla kancane ukuze i-torso namathanga akho akhe umumo ongu-V, ubambe umnyombo wakho ukuze ugcine umhlane wakho, amahlombe nekhanda kuphakanyisiwe. Phakamisa izinyawo zakho phansi bese ubhalansisa ethanjeni lakho lomsila. Yelula izingalo zakho ziqonde phambi kwakho. Lesi isikebhe sakho esiphakeme.
   
   
2. Yehlisa imilenze yakho, uyiqondise ngenkathi ngesikhathi esifanayo wehlisa umzimba wakho ongaphezulu. Imilenze yakho namahlombe amahlombe kufanele kokubili kuhambe ama-intshi ambalwa ukusuka phansi endaweni yakho enwetshiwe kakhulu. Lesi isikebhe sakho esiphansi. Sebenzisa i-abs yakho ukuze ubuyele endaweni yokuqala. Lokhu kuyimpinda engu-1.
   
   
3. Qedela ukuphindaphinda okungu-10. Phumula futhi uphinde.

15. Ompompi Kakhulu

Isebenza i-rectus abdominis yakho kanye nama-oblique angaphakathi nangaphandle.

1. Lala ngomhlane imilenze yakho igobile futhi izinyawo zakho zitshalwe ngokuqinile phansi amasentimitha ambalwa ukusuka ezinqeni zakho.
   
   
2. Sebenzisa i-abs yakho ukuze ugoqe, ulethe amahlombe akho phezulu phansi. Beka izingalo zakho nhlangothi zombili zemilenze yakho bese uzinweba phambili. Sebenzisa ama-oblique akho ukuze ujikeleze ukusuka kolunye uhlangothi kuya kolunye, ucindezela kancane ngaphandle kwesithende ngasinye ngezandla zakho.
   
   
3. Qedela ukuphindaphinda okungu-15 ohlangothini ngalunye (inani elingu-30). Phumula futhi uphinde.

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