Amathiphu Wokuqina Ukuthola u-Abs NjengoKatrina Kaif

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Sekuyiminyaka engaphezu kweyishumi uKatrina Kaif eqale ukubonakala kwi-Bollywood. Unyaka ngamunye odlulayo, lo diva oyisimanga uthathe umdlalo wakhe wokufaneleka waba sezingeni elisha ngokuphelele. Ukuvivinya umzimba ngokuzivocavoca nokuvivinya umzimba njalo akugcini ngokukhulisa amandla akho emisipha namathambo ^[1] , kepha futhi kungakusiza ukuthi ufeze i-abs enomona njengoKatrina.

Noma kunjalo, kubalulekile ukuqonda ukuthi ukuqeqesha umzimba wakho kudinga ukubekezela nokubekezela. Akukwenzeka ngobusuku obubodwa. Kepha ngalezi zeluleko ezilula zokuzivocavoca, ungenza ukuthi i-abs Workout yakho ikhokhe ngokushesha kunokuba ukholwe. Qhubeka ufunde ukuthola ukuthi:

1. Landela Isimo Esiphoqelekile Sokuzifudumeza

Kuhlale kubalulekile ukuqala ngeseshini yokuzifudumeza ukugwema ukulimala ^[okubili] . Ukujikeleza okulula nokulula kokuma kwe-midsection yakho kuzokusiza ukuthi ulungiselele imisipha yoqeqesho.

2. Gxila Ekushiseni

Ingqondo nomzimba kuxhumene ngokujulile. Ngakho-ke zama ukungaphazanyiswa eminye imicabango futhi ugxile ekuzivocavoca umzimba ngenkathi uzivoxavoxa. Ngokugxila okuningi, mancane amathuba okuthi umeme noma yiluphi uhlobo lokulimala.

3. Gcina Izimbambo Zakho Zivaliwe

Kunconywa ukuthi ugcine izimbambo zakho zivaliwe lapho wehla phansi kusuka lapho uhlala khona. Lokhu kunikeza ongezansi lakho ukwesekwa okudingekayo futhi 'crunch' i-abs yakho ngaphezulu.

4. Ungakhohlwa Ukuphefumula

Imisipha yakho eyinhloko idinga i-oxygen eyanele ukuze isebenze ngokugcwele ^[3] . Ukuhogela nokukhipha umoya ngesikhathi esifanele kuyisihluthulelo sesikhathi sokuzivocavoca esinezithelo.

5.Zungezisa, Sonta bese ujika

Yethula izivivinyo ze-abs ezenza umzimba wakho usebenze kubo bonke ubukhulu kunokuphinda ukunyakaza okukodwa okukodwa kuyo yonke indawo.

6. Phakamisa Isisindo Esithile

Faka isisindo embusweni wakho wokuzivocavoca njalo ukuze uqinise futhi uphakamise i-abs yakho ngokushesha ^[4] .

7. Hlanganisa Ezinye Izikwele

Ama-squats ayindlela enhle yokuthuthukisa amandla we-abs. Benza imisipha yesisu sakho nendawo ephansi emuva iqine ^[5] .

8. Ukuqeqeshwa Okuphansi Emuva

Ukuzivocavoca okuyisisekelo okukhomba i-abs yakho, kudinga ukulinganiswa nokuzivocavoca okuthile okuphansi. Ukuqinisa iqolo lakho eliphansi kuqeda umjikelezo wokuzivocavoca okuphelele kwe-abs.

9. Prakthiza Ukulinganisela

Umsebenzi webhalansi uyingxenye yokwakha i-abs ezinzile futhi enamandla. Noma ngabe usebenzisa ibhola le-bosu, ibhola elizinzile, ibhodi lokulinganisa noma ukuzijayeza ukuma ngonyawo olulodwa - kufanele uphonsele inselelo indawo yakho esemqoka (umaphakathi womzimba wakho kubandakanya ngaphambili, emuva nasemaceleni) ukuthola umphumela ongcono.

10. Landela Ukudla Okunothe Amaphrotheni

Ukudla kudlala indima enkulu ekutholeni umzimba wamaphupho ofisa ukuwufinyelela. Hlanganisa amaprotheni amaningi anciphile, imikhiqizo yobisi enamafutha amancane, izithelo nemifino nokusanhlamvu okuphelele ekudleni kwakho kwansuku zonke ukuze wenze okungcono kakhulu kokuzivocavoca kwakho.

11.Thola Ukuphumula Okwanele Nokulala

Ukulala nokuphumula ngokwanele kusiza imisipha yakho ukuba ilulame futhi ilungiswe kusuka kuhlobo lokuqeqeshwa okunamandla. Iya kancane futhi unikeze i-abs yakho usuku lokuphumula phakathi kwezinsuku ezimbili zokuzivocavoca ^[6] .

Ukufingqa, ayikho indlela enqamulelayo kulawo ma-abs akhangayo. Kodwa-ke, indlela ehamba kancane futhi engaguquki ngokuxubana kokudla okufanele nokuphumula izosheshisa imiphumela.

1. [1]UBooth, F. W., Roberts, C. K., & Laye, M. J. (2012). Ukuntuleka kokuvivinya umzimba kuyimbangela enkulu yezifo ezingamahlalakhona.I-Physiology ephelele, 2 (2), 1143-1211.
2. [okubili]Slauterbeck, J. R., Reilly, A., Vacek, P.M, Choquette, R., Tourville, T. W., Mandelbaum, B.,… Beynnon, B. D. (). Ukuchazwa Kokuzivocavoca Kokulimala Okungaphambi Kokuzivocavoca Kwamaqembu Athletic Athletic School.Izempilo yezemidlalo, 9 (6), 511-517.
3. [3]UTong, T. K., Wu, S., Nie, J., Baker, J. S., & Lin, H. (2014). Ukuvela kokukhathala kwemisipha okuyisisekelo ngesikhathi sokuzivocavoca ngamandla okukhulu nokukhawulelwa kwawo ekusebenzeni: indima yomsebenzi wokuphefumula.I-Journal yezemidlalo nesayensi, 13 (2), 244-251.
4. [4]USoriano, M.A., Suchomel, T. J., & Comfort, P. (2019). Izisetshenziswa Zokucindezela Isisindo Esiphezulu: Ukubuyekezwa Kwezincwadi.Umuthi wezemidlalo (Auckland, N.Z.), 49 (6), 867-885.
5. [5]van den Tillaar R. (2019). Umphumela Wokwehla KweVelocity Ekusebenzeni Kwemisipha Nokusebenza Kwezikwele Zasemuva Zesisindo Esinemilenze Emibili.Sports (Basel, Switzerland), 7 (1), 15.
6. [6]I-Buysse D. J. (2014). Impilo yokulala: singayichaza? Ingabe kunendaba? .Ukulala, 37 (1), 9-17.

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