4 core ayyuka da motsi kana bukatar ka canza your abs

Zaɓin samfuran mu an gwada edita, ƙwararru-an yarda.Muna iya samun kwamitocin daga hanyoyin haɗin yanar gizon mu.
Ga wani yanki daga Sabon Jagoran Horon Kiwon Lafiyar Jama'a Kalubalen Canji na Kwanaki 90: Abs. A cikin littafi ɗaya, zaku sami duk kayan aikin da kuke buƙata - bayanai, jagororin abinci mai gina jiki, da motsa jiki - don gina abs a cikin watanni 3 kacal.
Kamar yadda na fada akai-akai, tsara shirin ku ya kamata ya zama haɗin gwiwa tsakanin duk abubuwan da za su sa ku ji da kyau. Fahimtar tsokoki da takamaiman ayyukansu yana ba ku ilimin farko na ilimin da kuke buƙatar shirya tsarin horo.
Don ɗaukar mataki na gaba, dole ne ku dubi nau'o'in ƙungiyoyi guda huɗu (da kuma motsin motsi) waɗanda za ku iya ƙwarewa yayin da shirin ke ci gaba. Waɗannan nau'ikan motsa jiki guda huɗu suna da mahimmanci don gina abs. Ba za ku iya dogara da motsi ɗaya kawai ba, kamar ninka gaba don zama, don samun sakamakon da kuke so.
Duk waɗannan nau'ikan guda huɗu ba za su haɓaka ƙwarewar da kuke da su ba kawai, amma kuma ƙara wasu sabbin kayan aikin zuwa bel ɗin kayan aikinku.Ba wai kawai wannan zai sa abs ɗinku ya fi kyau ba - zaku gudu da sauri, buga sabbin PRs, da turawa wuce iyakokin da kuke da su!
Ƙunƙarar takalmin gyaran kafa yana ɗaya daga cikin ƙwarewar da aka fi sani da horarwa. Dole ne ku goyi bayan abin da kuke so don karewa, wanda a cikin wannan yanayin yana nufin matsayi na kashin baya. Matsayin da kuke ɗauka a kowace rana shine matsayi ɗaya da kuke kawowa cikin ɗagawa. Ko kuna da mashaya a cikin baya na baya don squats ko hannayenku tare da trapezoidal mashaya don matattu, idan ba ku goyi bayan hadarin da kyau ba, kuna gudu.
Bracing shine aikin gina kwanciyar hankali tsakanin kafadu da kwatangwalo.Ya kamata ya ji kamar layin tashin hankali mai karfi yana haɗa kasan kirji da butt.Daya daga cikin kuskuren da aka saba da shi game da takalmin gyaran kafa shine ka shiga cikin takalmin gyaran kafa ta hanyar tsotsa cikin ciki. Anyi wannan don cire matsa lamba na ciki a cikin ciki, wanda shine ainihin kishiyar abin da muke so mu cim ma.
An bayyana matsa lamba na ciki a matsayin matsa lamba mai tsauri a cikin rami na ciki. Wannan inji zai iya inganta yanayin ciki. Yi tunanin jikinka na sama ya zama kwalban ruwa mai filastik. Idan babu wani hula a kan kwalban ruwa (babu matsa lamba, babu goyon baya), kwalban za a iya lankwasa a kusan kowane shugabanci da kake so tare da kusan babu ƙoƙari. tsarin da muke ƙoƙarin amfani da shi a horo.
Kamar yadda na fada a baya, mahimmanci shine haɗin wutar lantarki. Idan kuna sprinting, squatting, latsawa, da dai sauransu, kuna buƙatar sanin yadda za ku tallafa wa ainihin ku da kyau kuma har zuwa wane matsayi.
Juyawa shine motsi mai mahimmanci.Mafi yawan motsin da kuke ganin mutane suna yi a cikin dakin motsa jiki suna cikin keɓancewa, ta hanyar layi madaidaiciya, wanda ba ya kama da yadda muke tafiyar da rayuwarmu ta yau da kullum. Gaskiyar ita ce, muna juyawa (mai yawa) .Ka yi tunani game da juya jikinka yayin da kake haɗuwa a kan babbar hanya, ko karkatar da jikinka don shirya kayan abinci.
Juyawa shine haɗin haɗin haɗin gwiwa da tsarin muscular da ke aiki a kusa da tsakiyar tsakiya. Yawancin lokaci, wannan batu na tsakiya yana cikin tsakiya, musamman ma lokacin da muke motsawa a cikin jiki ko daga matakai daban-daban. Duk da yake ba mu so mu dauki juzu'i na samar da wutar lantarki daga tsakiyar tsakiya, dole ne ku girmama gaskiyar cewa muna buƙatar wani matakin sauƙi na motsi a wannan yanki don zama lafiya.Mafi mahimmanci fiye da juyawa a cikin wannan.
Kamar yadda na ce, juyawa shine motsi mai mahimmanci.Lokacin da muke motsawa, jiki yana shirye kawai ya yi mafi kyau lokacin da yake jin dadi.Gina tsarin jiki don haka suna jin dadi da kwanciyar hankali ta hanyar motsi yana buɗe sababbin damar yin motsi.
Kamar dai yadda ba kwa son koyon yadda ake hawan keke ba tare da birki ba, ba kwa son koyon yadda ake yin tsayayya da juyi da kyau a tsakiyar sashe kafin ku san yadda ake yin juyi.
Dabarar hana jujjuyawa tayi kama da takalmin gyaran kafa; Ana samunsa ta hanyar aiki.Daya daga cikin mahimman dalilan da wannan shirin ke samun nasara shine yana buɗewa a cikin kwanaki 90, yana ba ku lokaci don gina fasaha ɗaya a hankali a kan wani. Wannan zai zama ɗayan jigogi masu maimaitawa a cikin tsare-tsarenmu.
Lankwasawa gaba shine aikin yau da kullun na yau da kullun.Ko da yake sau da yawa ba a manta da shi kwanan nan, juzu'in kashin baya yana shirya mu don ƙungiyoyi na yau da kullun, don haka muna buƙatar samun mafi kyawun yin wannan motsi na yau da kullun.Don ƙarin shiri don wannan motsi na yau da kullun, muna buƙatar inganta tsarinmu.
Haka ne, wannan yana nufin crunches da sauran motsi ba su da kyau. A cikin duniyar motsa jiki, wasu ƙungiyoyi sun tsufa, kuma an yi aljani a matsayin "matsala" a cikin 'yan shekarun nan. Amma, kamar yadda kuke yi tare da crunches, gyare-gyaren kashin baya shine abin da kuke yi kowace safiya lokacin da kuka tashi zaune kuma ku tashi daga gado - kuma lokacin da kuka ci gaba da yin wani abu. Kisa! Shi ya sa nake so in jaddada tsarin ku da fasaha a kowane mataki.