Ijimu ingase ivalwe, kodwa usengakwazi ukuhambisa umzimba wakho! Joyina umqeqeshi wokufaneleka Jeremy Park kanye nethi In The Know for an ukuzivocavoca ekhaya lokho kuzokwenza inhliziyo yakho iphampe futhi ube nomjuluko undiza egumbini lakho lokuhlala - ingasaphathwa, yenza imisipha yakho ikhululeke futhi iqine.
Ingqikithi yakho iphakathi kwakho konke umnyakazo owenzayo, kungakhathaliseki ukuthi uhlezi ekuseni, ushwiba iklabhu yegalofu, noma ukucosha inja encane. Noma ngabe umnyakazo ungasuki emnyombweni, uhamba kuwo, ngokusho Isikole Sezokwelapha saseHarvard .
Unalokhu engqondweni, kulula ukubona ukuthi kungani imisipha yomgogodla ebuthakathaka ingabangela ukuma okungalungile, ubuhlungu obuphansi emuva kanye nokunye ukulimala kwemisipha, kuyilapho ukusebenza ukuze uqinise kungasiza ekuthuthukiseni ibhalansi nokuzinza kwakho. Ngaphezu kwalokho, ukuvivinya umzimba wakho (okuhambisana nokudla okunempilo nokuzivocavoca umzimba) kungakusiza uthole isisu esithambile nesiqinile, uma lokho kungenye yezinhloso zakho.
Kodwa, ngaphambi kokuba wenze ama-crunches ayikhulu, kubalulekile ukuqaphela lokho umgogodla wakho wakhiwe imisipha eminingana ukugoqa ukusuka phambi kwe-torso yakho kuya emhlane wakho: i-rectus abdominis yakho (iphakethe lakho eliyisithupha), i-abdominis eguquguqukayo (imisipha yangaphakathi egoqa i-torso yakho), i-erector spinae (imisipha emhlane wakho ophansi) kanye nama-obliques akho (ezinhlangothini zakho) .
Kulo msebenzi oyinhloko wasekhaya, uJeremy Park uzothatha izinyathelo ezinhlanu ezilula ezizokwenza i-abs yakho izwakale sengathi iyasha., futhi sisho lokhu ngokuphelele ngendlela enhle. Okudingayo umata noma indawo ethambile futhi umnyombo wakho uzobe usulungele ukushisa ingane, shisa!
1. Ibhayisikili Crunches (3 amasethi, 30 imizuzwana)
Lala phansi, futhi usebenzisa i-abs yakho, phakamisa ikhanda lakho, amahlombe kanye nemilenze eqondile phezulu izandla zakho zisekele intamo yakho. Umhlane wakho ophansi kufanele uhlale unamathele phansi, kodwa uma unenkinga ngalokhu, zama ukuphakamisa imilenze yakho kancane. Khona-ke, njengoba ugoba elinye idolo, goqa noma ugoqe indololwane yakho ebhekene nalelo dolo, ubambe i-abs yakho njengoba wenza kanjalo. Qiniseka ukuthi usonta nge-abs yakho hhayi izingalo zakho kuphela! Shintsha izinhlangothi bese uphinda.
2. I-Knee Huggers (amasethi ama-3, ama-reps ayi-12)
Lala phansi imilenze yakho iqonde futhi izingalo ziqonde phezu kwekhanda lakho. Sebenzisa i-abs yakho ukuze uhambise izingalo nemilenze yakho phansi. Okulandelayo, faka amadolo akho esifubeni sakho futhi usebenzise izingalo zakho ukuze uthinte kancane amadolo akho. Bese, thatha indawo ye-hover futhi - ungavumeli izithende zakho zithinte phansi! - bese uphinda.
3. I-Navy Seal Crunch (amasethi ama-3, ama-reps angu-10 umlenze ngamunye)
Lala phansi umlenze owodwa ugobile futhi umlenze owodwa uqondile. Nweba ingalo ephambene nomlenze wakho oqondile ngaphezu kwekhanda lakho. Bese, phakamisa umlenze wakho oqondile, ingalo eqondile namahlombe uwasuse phansi ngesikhathi esifanayo ukuze uhlikihle. Thinta izinzwane zakho uma ukwazi! Zibuyisele phansi ngobumnene, bese uphinda.
4. Abaqwali bePlank (amasethi ama-3, ama-reps ayi-12)
Ngena epulangeni lengalo bese uletha idolo elilodwa ngasendololwaneni yakho, bese uphinda ngakolunye uhlangothi. Lokho kuyimpendulo eyodwa. Qiniseka ukuthi ugcina umhlane wakho ungagobi ngokudonsa inkinobho yesisu uye phezulu emgogodleni wakho bese ubamba i-abs yakho.
5. I-Crab Crunch (amasethi ama-3, ama-reps ayi-12)
Khumbula inkalankala ehamba njengengane? Ngena kuleso simo, izandla nezinyawo zakho ziphansi, imilenze igobile nesisu sibheke ophahleni. Khipha umlenze owodwa bese ufinyelela izinzwani zakho ngenye ingalo. Bese, shintsha izinhlangothi. Lokho kuyimpendulo eyodwa.
Uma usijabulele lesi sihloko, ungase futhi ujabulele ukufunda mayelana lapho ungathola khona okokusebenza okulula ukukusebenzisa ukuze uzwe ukusha ekhaya .
