Obliques kacha sie ike na -eme mgbatị ahụ gị ga -enweta

Ndinaya

• Isometric Bicycle Hold
• Pulse igwe anaghị agbagharị agbagharị
• Pulse diagonal-ụkwụ kwụ ọtọ
• Cross-Isi X
• Pulse akụkụ osisi
• Akụkụ Plank Hip Drops
• Nyochaa maka

Mgba ọkụ akụkọ: Enwere ọtụtụ ihe na akwara afọ karịa obere ntụpọ na-amasị gị ịkpọ "mkpọ isii."

N'ikwu eziokwu, ị kwesịrị ị na -echekwu banyere abdominis gị na -agafe agafe na obliques dị n'ime na mpụga; ha bụ Ndị na-ahụ maka isi ihe dị omimi na spinal stabilization (mgbe ị na-eme ihe dị ka squat, na-agba ọsọ, na ịtụba) ma mee ka corset na-eme ka afọ gị dị elu. Ị dịla njikere inye akwara ndị a obere TLC? Anyị enwetala ihe ahụ: Ọkụ na-agba agba na-agbapụta site na onye na-eme ememme Kira Stokes, nke mepụtara ụzọ echekwara na ihe ịma aka ụbọchị 30 a.

"Ndị mmadụ na-ekwukarị na ị pụghị ịrụ ọrụ ụfọdụ akụkụ nke abs gị ọ bụghị ndị ọzọ," Stokes na-ekwu, "Ma ị ka nwere ike ilekwasị anya n'akụkụ ụfọdụ." Ebe a na -elekwasị anya ebe a bụ obliques niile.

Otu ụdị mpempe akwụkwọ dị mkpa, ozugbo site na Stokes: Debe azụ ala gị ka ọ na -agbada n'ala n'oge mmegharị ọ bụla a na -eme ihu ihu, iji jide n'aka na ị na -etinye mgbatị ahụ nke ọma.

Ị ga -achọ: Mat (nhọrọ)

Otu o si arụ ọrụ: Mee sekit mgbatị ahụ dum obliques n'otu akụkụ, wee gbanwee akụkụ ma kwugharịa. Mee ugboro 2 n'akụkụ ọ bụla.

Isometric Bicycle Hold

A. Dinara ihu n'ihu n'ala na agbatị ụkwụ na aka n'azụ isi, ikpere aka na -atụ aka n'ụkwụ.

B. Welie akwa ubu gị n'ala, sere ikpere aka ekpe gaa n'ikpere aka ekpe, ma sepụ ụkwụ aka nri n'ala. Debe ụkwụ abụọ ahụ ka ọ na-agbanwe agbanwe.

C. Na -akwagide ikpere aka ekpe na ikpere aka ekpe ọnụ.

Jide 10 sekọnd.

Pulse igwe anaghị agbagharị agbagharị

A. Dinara ihu n'ihu n'ala na agbatị ụkwụ na aka n'azụ isi, ikpere aka na -atụ aka n'ụkwụ.

B. Welie ubu ubube n'ala ma tụgharịa iji dọrọ ikpere aka nri gaa ikpere aka ekpe.

C. Pulse ikpere aka nri na ikpere ekpe n'akụkụ ibe gị.

Mee mpịakọta 10, wee jide maka sekọnd 10.

Pulse diagonal-ụkwụ kwụ ọtọ

A. Dinara ihu n'ihu n'ala na agbatị ụkwụ, aka n'azụ isi, na ikpere aka na -atụ aka n'akụkụ.

B. Gbatịa ụkwụ aka ekpe gaa n'uko ụlọ wee fepụ ụkwụ aka nri n'ala. Mee ka ụkwụ abụọ ahụ gbagharịa wee rute aka nri gaa n'ụkwụ aka ekpe.

C. Ijide ọnọdụ a, kpatụ mkpịsị aka aka nri gị n'akụkụ ụkwụ aka ekpe.

Mee 10 pulses.

Cross-Isi X

A. Dina ihu n'ala na ogwe aka na ụkwụ gbatịpụrụ, na-akpụ ụdị "X" na ogwe aka ekpe gbatịpụrụ n'akụkụ na aka nri n'elu ka ịmalite.

B. Bulie elu na ụkwụ aka ekpe si n'ala ka ọ kpatụ aka nri gaa n'ụkwụ aka ekpe ma ọ bụ n'ọgbụgbọ, na-edozi n'úkwù aka ekpe na aka ekpe.

C. Jiri nwayọ laghachi ebe mbido, na -akụ aka nri na ụkwụ aka ekpe n'ala tupu ịmalite nrụpụta ọzọ.

Mee ugboro 10.

Pulse akụkụ osisi

A. Malite n'akụkụ plank n'akụkụ nkuku aka ekpe gị ka a tụbara ụkwụ na aka nri ka agakwuru n'uko ụlọ.

B. Na-edobe ahịrị kwụ ọtọ site n'isi ruo na nkwonkwo ụkwụ, gbatịa hips elu otu sentimita.

Mee 5 pulses.

Akụkụ Plank Hip Drops

A. Malite n'akụkụ plank n'akụkụ nkuku aka ekpe gị ka a tụbara ụkwụ na aka nri ka agakwuru n'uko ụlọ.

B. Gbanyụọ hips na sentimita ole na ole n'akụkụ ala, wee tinye obliques ịlaghachi n'ọnọdụ mbụ.

Mee 5 reps.

Nyochaa maka