Oblique crunches

Oblique crunches

Akwai mutane da yawa da ke zuwa dakin motsa jiki don tsara jikinsu kuma idan sun gama abubuwan yau da kullun tare da nauyi suna yin abubuwan ciki don ƙarfafa wannan yanki gaba ɗaya da alama shahararrun fakiti shida. Daya daga cikin rashi da dayawa sukeyi tunanin cewa baza'a iya cire su ba ko kuma yana da wahalar yi shine QFontDatabase abs. Akwai atisaye da yawa waɗanda suke da ƙwarewa sosai don taimaka muku alama a cikin ɗan gajeren lokaci kuma za mu koya muku a cikin wannan labarin.

Idan kana son koyon duk matakan da ake buƙata don samun ɓacin rai, wannan shine post naka. Dole ne kawai ku ci gaba da karatu don ƙarin koyo.

Rashin makamashi don alamar abs

Ayyuka mara kyau

Lokacin da mutum yayi ƙoƙari ya sanya alamar abs, zai fara yin dubbai da motsa jiki ɗaya don aiki dasu da kyau. Abun takaici, mafi yawansu basa samun sakamakon da suke so. Gaskiya ne kyakkyawan fasaha yana taimakawa haɓaka obliques a baya tare da madaidaitan ƙarar horo da mita wanda zai ba ku hutawa da murmurewa bayan zaman.

Hakanan ana yawan tunanin abdominals a matsayin ƙungiyar tsoka ta musamman wacce zata iya yin saiti da yawa kamar yadda kuke so ku jimre. Abubuwan ciki suna da ɗan ƙarfi fiye da sauran tsokoki, wanda a cikin awanni 48 a shirye suke su sake aiki. Ba kwa buƙatar yin saiti mara ƙare don gina fakitinku shida. Mabuɗin duk wannan yana cikin abinci.

Kuma shi ne cewa duk yadda kuka yi mafi kyawun motsa jiki na ciki tare da mafi kyawun fasaha kuma ku girmama sauran da lokutan dawowa, zai zama mara amfani idan yawan yawan mai ku yayi yawa. Wannan yanayin shine wanda ake sarrafawa tare da abinci kuma shine mafi mahimmanci. Lokacin da muke da rarar kalori, wato, muna cin karin adadin kuzari fiye da yadda muke ƙonawa, muna haɓaka tsokoki a cikin yankin ciki. Koyaya, yayin wannan matakin samun tsoka, kai ma ka kara kiba. Kitsen “ya lulluɓe” ɓacin ranmu kuma, koda suna wurin, ba zai nuna musu ba.

Sabili da haka, mafi mahimmancin mahimmanci don yin alama da ƙarancinku fiye da motsa jiki da fasaha Rashin ƙarancin makamashi ne wanda dole ne mu haifar a jikinmu don cire kitse mai yawa daga yankin ciki. Ana sarrafa wannan ta hanyar abinci. Wajibi ne a rage yawan adadin kuzari fiye da yadda ake kashewa don rasa nauyi.

Darasi mafi kyau don ƙirar ɓoye

Da zarar mun samu mai mai kamar 10-13%Ya danganta da nau'in jikin da muke da shi da kuma ƙaddara don adana mai a cikin ciki, za a yi masa alama. Nan gaba zamu sanya jerin motsa jiki don haɓaka ƙasan ciki. Fannonin da za a yi la'akari da su yayin yin atisayen ba wai yin motsi ne kwatsam ba kuma koyaushe a nemi matsayi da dabarar da muke da mafi kyawun sarrafawa a kowane lokaci.

Yin zaman-zaune muna da yanki mai matukar rauni. Labari ne game da ƙananan baya. Yakamata a mai da hankali kan kare shi da gujewa rauni. Don wannan, zamu iya yin aiki dashi idan muna da motsa jiki na baya.

Anan muna da mafi kyawun motsa jiki mara kyau:

Aga ƙafa a gaba

Wannan aikin yana kunshe da kwance a gefenku jingina da bango don kare lumbarmu yadda ya kamata da daga kafa ɗaya zuwa sama. Zamu iya daga kafa kamar yadda ake iyawa kar a lalata tsoka mai kumburawa ko sanya lumbar ta wahala. Ka tuna cewa idan muka riƙe ƙananan ƙafa za mu sanya ƙarin damuwa a kan aikin kuma hakan zai taimaka wajen samun kyakkyawan aiki.

Isananan isometric

A cikin wani labarin mun bayyana komai game da isometric abs, idan kuna buƙatar kowane ƙarin taimako. A wannan yanayin abin da muke buƙatar yi shi ne sanya kanmu a cikin matsayi na gefe kuma mu riƙe shi na minti ɗaya sannan mu yi shi a ɗaya gefen. Da farko farashi mai yawa zai iya kaiwa minti kuma dukkan jiki zai fara ciwo da girgiza. Koyaya, tare da shudewar lokaci da aiki, jiki yana ƙara sabawa kuma, tare da kyakkyawar dabara, za'a sami sakamako mafi kyau.

Lokacin da kake da ƙwarewa a cikin irin wannan motsa jiki, ana iya haɗa shi da wanda ya gabata ta hanyar yin ɗaga ƙafa sosai don kar a rasa matsayi kuma, a ƙarshe, tashin hankalin da ya kamata a haifar a cikin yankin ciki mara matuka.

Hipunƙarar motsi na baya

Wannan aikin shine bambancin yanayin isometric na gefe. Ya ƙunshi shiga cikin matsayi ɗaya kamar yadda yake a da, amma yin motsi na ƙwanƙwasa sosai. Labari ne game da dagawa da saukar da kwatangwalo har zuwa isa ga inda zamu tsaya na wasu tsayayyun dakikai don yin isometric. A wannan yanayin, yana da mahimmanci cewa motsi ba kwatsam don kada su lalata kowane yanki.

Latsa pallof

Wannan nau'ikan motsa jiki ana yin sa ne tare da motsa jiki kuma ta hanya mai dorewa. Ta hanya iri ɗaya da wacce aka yi da isometrics, dole ne ku kula da kasancewa a kowane lokaci. Ya game yi amfani da kishiyar ƙarfi zuwa ƙwanƙollen ƙwanƙwasa. Da tsawon lokacin da aka tsawaita matsayin makamai, da yawa za mu yi aiki a yankin ciki don inganta waɗannan tsokoki.

Crunch na gefe

Yana da game da yin ɓarna kamar rayuwa, amma daga gefe. Muna kwance tare da kafafuwanmu a tsaye kuma ana yin kullun kamar na ciki na ciki amma da nufin isa gefe. Sanya hannuwanku a ƙasa yawanci yana taimakawa don yin aikin tare da kwanciyar hankali mafi girma da kuma cimma hawan cikin sauƙi.

Lankwasawar gefe

Wannan darasi Yana da fifiko ga waɗanda suke aiki tare da nauyi. Kuma shine idan zaka iya amfani da dumbbell yana da sauƙi don haɓaka juriya kuma, don haka, haɓaka aikin motsa jiki. Abinda ya kamata a kiyaye shine kada a ja wuyanmu da hannun da muke kwance akan kai dan kar a lalata mahaifa.

Ina fatan cewa tare da waɗannan darussan kuma tare da kyakkyawan abinci zaku iya yin alama a kan ɓarna.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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