Ii-oblique zezihlunu ezihamba macala omabini esinqeni., esihla ukusuka ezimbanjeni ukuya emathanjeni esinqe. Uwasebenzisa amaxesha amaninzi ngemini: ngalo lonke ixesha ujika isifuba sakho okanye uncike ekunene okanye ekhohlo.
Ukujolisa kwizithambiso (nangona amanye amalungu omzimba esebenza) le mithambo ilandelayo iya kukunceda ukunqanda ukwenzakala emqolo kokubini kuqeqesho nakwintshukumo yemihla ngemihla. Yongeza kuqeqesho lwakho lwamandla okanye ubenze emva kweseshoni ye-cardio.
Kwi-aesthetics, ziya kuba negalelo ngokwendalo ekuphuculeni imbonakalo yomzimba wakho, kuba amacala enucleus abalulekile njengeziko. Ukongeza, azidingi izixhobo ezizodwa, ke unokuzenza ekhaya:
Icala leplanga
Ukwenza lo msebenzi ngaphandle komngcipheko wokonzakala kwengalo yakho ukusetyenziswa kwemethi kubalulekile.
- Lala ngecala emethini, ungqiyame ngengqiniba yakho. Ukuthintela ukugcwalisa kakhulu igxalaba lakho ngexesha lokuzilolonga, kubalulekile ukwenza iankile elungileyo. Ukwenza oku, siya kwenza i-angle ye-90 degree ngengalo.
- Beka imilenze yakho kunye kwaye uthe tye, ngonyawo olunye phezu kolunye. Inokwenziwa ngokubeka unyawo lwakho oluphezulu emhlabeni. Cinga ngale nguqulo yesibini ukuba usaqala, kuba, ngokubonelela ngozinzo olukhulu, kulula.
- Yolula ingalo yakho yasimahla ngeminwe yakho ejonge esilingini (ungayivumela ukuba ihlale ecaleni kwakho, njengasemfanekisweni) kwaye uphakamise isinqe sakho de umzimba wakho ube ngumgca othe ngqo ukusuka entloko kuye ezinzwaneni. Kubalulekile ukuba ungazami. Ukufezekisa oku, qiniseka ukuba isifuba sakho sivulekile.
- Bamba indawo ngaphandle kokulahla isinqe ixesha elide. Akukho ntshukumo iyimfuneko. Phefumla ngokwendalo kwaye uzive ukuba zisebenza njani izinto zakho zokubamba ubunzima bakho kweso sikhundla. Gcina imizuzu engama-30-60.
- Kuba iplanga esecaleni, kuya kufuneka uyenze kwelinye icala. Ngumbandela nje wokuphindaphinda umthambo omnye, kodwa ungqiyame ngengalo eyayifudula ikhululekile ukuze isebenze kwizithintelo kumacala omabini.
Ukujija crunches
Lo mthambo ulandelayo kunokuba lula kuwe ukuba uwenze, kuba kunokwenzeka kakhulu ukuba sele uyenzile ngaphambili. I-crunches ezijijekileyo ziya kukunceda ujolise kwizithambiso zakho, kunye nazo zonke izihlunu zesisu ngokubanzi.
- Lala ujonge eluphahleni amadolo egobile iinyawo zakho zithi tyaba phantsi.
- Beka izandla zakho emva kwentloko yakho kwaye uphakamise umzimba wakho. Yenza ikhontrakthi kwi-abs yakho njengoko unyuka, njengokuqhekeka rhoqo okanye ukuqhekeka.
- Xa ufikelela phezulu, yiza nengqiniba yakho yasekunene edolweni lasekhohlo, ujike umzimba wakho ube secaleni. Umahluko omncinci kwi-abs ethe tye uyakuvumela ukomeleza ngakumbi ii-oblique zakho.
- Buyela kwindawo yokuqala. Buyela ngokukhawuleza ngokukhawuleza, ngeli xesha uzisa ingqiniba yakho yasekhohlo edolweni lasekunene.
- Cinga ukwenza iiseti ezi-3 (10-15 ukuphindaphinda nganye), ukutshintsha amacala ukuze usebenze ii-oblique kumacala omabini ngokulinganayo.
Ukunyuka
Nangona owona msebenzi wenziwa zii-oblique, lo msebenzi ukomeleza ngokungangqalanga ezinye izihlunuezifana triceps kunye neepcs.
- Ukuziqhelanisa nokunyuka intaba, kuyafuneka ukuba wamkele imeko yesiqhelo yembaleki emfutshane kumgca wokuqala.
- Eminye indawo yokuma kwemilenze ngokukhawuleza okukhulu, ukwandisa umlenze wangasemva de uthi nkqo kwaye uxhaswe ziinzwane; kunye nokuzisa enye phambili idolo ligobile.
- Yenza le ntshukumo inyukayo kwimizuzwana engama-20 ukuya kwengama-30.
Amagwegwe omdlalo wamanqindi
UJake Gyllenhaal ufumene uqeqesho lokudlala ukuze adlale umdlalo wamanqindi onzima kumdlalo bhanyabhanya 'Southpaw'. Yenza njengaye kwaye usebenzise iintshukumo zalo mdlalo ukomeleza eyakho. Amagwegwe omdlalo wamanqindi yeyona nto imnandi yokuqinisa umthambo. Ukongeza, banceda ukuphucula amandla omzimba aphezulu, kunye nokusebenza kongundoqo.
- Ngena kwindawo yokulwa, ubeke umlenze wakho obalaseleyo emva kwakho nezandla zakho kwinqanaba lesifuba.
- Phakamisa ingqiniba yakho yangaphambili, kwaye njengoko usenza oku, jula umlobothi wakho ukuze ingalo yakho ikwi-90-degree angle ekugqibeleni. Jikelezisa isinqe sakho kunye nesinqe njengoko ubetha umlobothi wakho.
- Phinda-phinda ngengalo yakho yangasemva, ungalibali ukujikeleza esinqeni kunye nasezinqeni. Ukujija sisitshixo sokufumana ii-oblique zakho zisebenze.
- Qhubeka nokutshintsha iingalo zakho ngokukhawuleza nangokukhawuleza, uqhubeke nokwenza isivumelwano se-abs yakho. Musa ukudimazeka ukuba amagwegwe akho akanawo amandla amaninzi ekuqaleni. Bayakuphela benayo ngokuziqhelanisa. Enye yeemfihlo kukufunda kakuhle iinyawo.
Kwaye wena, ngaba uyazi ngakumbi ukuzilolonga ukomeleza ii-oblique?