Naanị mmega ahụ isi 2 ị chọrọ n'ezie

Ndinaya

• Usoro ihe eji arụ ọrụ siri ike arụnyere
• Nyochaa maka

Ihe omume abụọ na-egosi na ọ bụ ụkpụrụ ọla edo nke isi ike isi ike: crunch, nke na-eme ka abs-the rectus abdominis gbadaa na etiti na obliques n'akụkụ-na plank, nke na-arụ ọrụ miri emi, corset-dị ka transverse abdominis. (Gbalịa mee mgbanwe ndị a iji gbanye isi gị n'akụkụ niile.)

Nsogbu a na-arụ ọrụ nke ọma n'ịkwalite akwara ndị a dị elu n'ihi na eriri ha niile nwere nhazi kwụ ọtọ nke na-enye ha ohere ime ka mmega ahụ kwụ ọtọ, ka Martin Eriksson-Crommert na Mahadum Örebro dị na Sweden kwuru. Nnyocha ya chọpụtara na ndị inyom na-etinye aka ha n'azụ isi-kama n'elu igbe ma ọ bụ na-eru n'ihu-na-enweta ọrụ kachasị ukwuu. Ịme ngwa ngwa nke crunches nwere ike ime ka ntinye nke rectus okpukpu abụọ, nchọpụta ndị ọzọ egosila. Tinye ntụgharị ka ị tinyekwuo obliques.

Ugbu a, maka osisi ndị ahụ. Ọdịiche egosipụtara ebe a-gbakwunyere ihe ịma aka nke nkwụsi ike nke ịgbatị mgbatị ụkwụ abụọ na-apụ apụ na eserese, dị ka nyocha ụlọ nyocha si dị. Ọdịdị Onye otu Brain Trust Michele Olson, Ph.D., onye prọfesọ ụlọ ọgwụ dị elu na sayensị egwuregwu na Huntingdon College dị na Alabama onye nwalere mmega ahụ ihe karịrị afọ 20. Jiri crunches gị ma ọ bụ ihe omume ọ bụla lekwasịrị anya na-arụ ọrụ na akụkọ a maka isi gị kachasị ike. (Ma ọ bụghị naanị ịnweta ngwugwu isii; nke a bụ ihe kpatara o ji dị oke mkpa inwe isi siri ike.)

• Osisi Ududo: Malite n'ala n'elu osisi, na -ahazi aka na mkpịsị ụkwụ gị. Debe ọkwa hips ma gbuo ikpere aka ekpe gaa na triceps aka ekpe [egosiri, n'aka ekpe]. Laghachi na plank, gbanwee akụkụ, ma kwugharịa ka ịmechaa 1 repetitions. Mee 2 set nke 10 ruo 12 reps.
• Ngbatị ụkwụ abụọ: Dina ihu n'ala na ogwe aka n'akụkụ. Kpuchie isi na ubu n'ala, wee welie ogwe aka n'elu (biceps site na ntị) na ụkwụ elu n'ogo ogo 45 ka ịmalite. Na -ebuli ahụ elu elu elu n'ogologo, bute ikpere na ihu obi na ogwe aka gburugburu, na -emetụ ọbụ aka aka n'azụ ikpere [egosi, n'etiti]. Gbatịa ụkwụ ma bulie ogwe aka elu ka ọ bụrụ ọnọdụ mbido iji mezue 1 rep. Mee 2 sets nke 10 ruo 12 reps.
• Akụkụ Plank Twist: Malite n'ala dị n'akụkụ ọkwa, na -ahazi n'ọbụ aka ekpe na n'akụkụ ụkwụ, ụkwụ aka nri n'ihu aka ekpe; ehulata ikpere aka nri ma tinye nkwụ n'azụ ntị ka ịmalite [egosiri, aka nri]. Bugharia torso iji weta ikpere aka nri n'ime ikpere aka ekpe. Laghachi n'ọnọdụ mmalite iji wuchaa 1 repetitions. Mee 12 reps. Gbanwee n'akụkụ; kwugharịa. (Ịchọrọ ịga n'ihu? Gbalịa mgbatị ahụ nkeji iri nke Karena na Katrina na-a swearụ iyi.)

Usoro ihe eji arụ ọrụ siri ike arụnyere

Ụfọdụ mgbatị ahụ na -amụba okpukpu abụọ dịka nnọkọ ike maka abs. Olson na-ekwu, "Mgbe ị na-abawanye ike ma ọ bụ ibu n'oge mmegharị ahụ mmadụ niile, akwara ab ga-eme nkwado. "Omume ahụ na -arụ ọrụ transverse n'ezie." Nke a bụ ụzọ maka multitask.

• Na-efegharị kettlebell. Ihe nkwado gị na-agagharị agagharị iji mee ka isi gị kwụsie ike ka ị na-eme ka mgbagharị kettlebell kwụsị, ọkachasị n'oge mmegharị aka.
• Welie nnukwu dumbbells. Tinye ntakịrị ihe dị ukwuu na squats gị dị arọ, biceps curls, ee, ị na-akpọ ya-na "ka ibu ahụ na-ebu, ka ihe nkwado ga-eme," Olson kwuru. (N'ihe ndekọ ahụ, lee uru asatọ nke ọzụzụ ike.)
• Mee ọsọ ọsọ. Abs gị ga-etinye aka ka ị na-agbapụ ogwe aka gị ike, na HIIT ga-enyere aka gbaa abụba abụba karịa ma ọ bụrụ na ị rapaara na cardio kwụ ọtọ.

Nyochaa maka