Bobabili abafana namantombazane banaka kakhulu ukupompa imisipha yesisu. Ukuze umshini wokubukeka ubonakale uvumelana, kuyadingeka ukuthi uthuthukise ngokuhlelekile wonke amaqembu emisipha akule ngxenye yomzimba, hhayi nje aqondile futhi ajikayo. Ungayipompa kanjani imisipha yesisu esitshekile nokuthi yikuphi ukuzivocavoca okungcono kulokhu - sizokutshela ngokuningiliziwe kule ndatshana.
I-oblique muscle anatomy
Imisipha yesisu yakhiwa yizindawo eziningana. Ukuze umshini wezindaba ube nobuhle ngokwengeziwe, umgijimi udinga ukuwenza ngendlela ebanzi.
Imisipha ye-oblique isiza umuntu ukuba aguqule futhi azungeze umzimba wawo. Izici zokwakheka kwaleli qembu lemisipha zikuvumela ukuba ugcine ukuma okuhle emuva futhi usize ukubumba okhalweni lwabesifazane be-wasp.
Isakhiwo seqembu lemisipha
Imisipha ye-oblique yomshini iqukethe indawo engaphakathi nengaphandle. Ama-oblique angaphandle aqala esifundeni sezimbambo ze-V-XII, futhi anamathiselwe eduze kwe-inguinal ligament, ulayini omhlophe wesisu, i-pubic tubercle ne-ridge.
Izibopho zangaphakathi zivela ku-inguinal ligament, i-iliac crest kanye ne-lumbar-thoracic fascia. Zinamathele enkabeni ye-pubic, ulayini omhlophe wesisu kanye noqwanga lwezimbambo ze-IX-XII.
Imisebenzi eyisisekelo emzimbeni
Imisipha ye-oblique yesisu ivumela noma ngubani ukuthi enze inqwaba yokunyakaza. Umsebenzi wabo omkhulu ukuguqula isifuba siye eceleni. Futhi, le ndawo yemisipha idlala indima ebonakalayo ezinhlelweni eziningi zomzimba emzimbeni. Imisipha yesisu ye-oblique iyabandakanyeka ekuxabaneni kwesifunda sesisu. Le nqubo yenzeka ngesikhathi sokubeletha nangesikhathi sokuchitha.
Imisipha eqeqeshwe kahle ikuvumela ukuthi wenze ukuguquguquka okuhlukahlukene emhlane ongezansi. Ungatshekela ngakwesokunxele nangakwesobunxele, futhi uphakamise i-pelvis yakho phambili. Ukuzivocavoca njalo kuzosiza ukunciphisa ukucindezeleka emgogodleni futhi kuthuthukise ukuma.
Izinzuzo zokuqeqeshwa kwemisipha ye-oblique
Ukumpompa umshini wokucindezela esiswini kuvumela umsubathi ukuthi andise amandla kwezinye izivivinyo eziyisisekelo. Ukuzivocavoca emisipha yesisu esitshekile akwenziwa kuphela ngabakhi bomzimba kanye nama-powerlifters. Imvamisa le ndawo iphonswa futhi ngabasubathi (abaphonsa imishini yezemidlalo), abashibilika eqhweni, abadwebi bemikhumbi, abazivocavoci bomzimba, abashayisibhakela, abamele eminye imidlalo yamaqembu, futhi-ke, abaphambanisi.
Noma kunjalo, ungakukhohlwa lokho imisipha ye-oblique ekhishwe ngokweqile yenza ukhalo lubanzi... Uma ungafuni lo mphumela, akufanele uncike kakhulu kuleli qembu lezicubu. Ukuzivocavoca okungu-1-2 ngeviki kwanele.
Ukulimala okuvamile
Kubaluleke kakhulu ukwenza konke ukunyakaza ngenqubo elungile futhi nokusebenza ngokuhamba kancane. Ngaphambi kokuqala iseshini, kufanele ufudumale kahle. Ukufudumeza hhayi imisipha ye-oblique kuphela, kodwa nezinye izingxenye zomzimba. Ngale ndlela, ungagwema izinkathazo nokulimala okuhlukahlukene.
Ngakho-ke, hlobo luni lokulimala olungabangelwa inqubo engafanele yokuzivocavoca umzimba? Ake sibheke izinkinga ezivame kakhulu, izimbangela nezimpawu zazo:
- Ukulimala okuvame kakhulu yi-sprains. Abasubathi bathola ukulimala okufanayo ngesikhathi sokuqeqeshwa okunamandla. Ukwakheka kwezicubu zemisipha kungafakwa engozini. Uma kwenzeka uzwa ubuhlungu obubukhali endaweni yabezindaba, futhi ukugoba umzimba akumnandi, xhumana nodokotela. Kwezinye izimo, abagijimi bahlushwa ukulimala. Izinga lokushisa lomzimba wakho lingakhuphuka. Ubude benqubo yokutakula buxhomeke ngokuphelele ebucayi bokulimala.
- Ubuhlungu obuhlungu njalo bungavela uma uvivinya umzimba kaningi futhi kakhulu. Umgijimi kufanele aphumule kahle phakathi kokuzivocavoca ukuze agweme imiphumela yokudlula ngokweqile. Akunasidingo sokumpompa umshini nsuku zonke.
- Ubuhlungu esiswini abuhlali buvela njalo ngenxa yamaphutha enqubo yokusebenza. Ungamane ukhishwe. Qiniseka ukuthi uthintana nodokotela uma inkinga ingeke ixazululwe wedwa ngokunciphisa imvamisa, umfutho wokuqeqeshwa nokunciphisa umthwalo. Uchwepheshe onolwazi uzokwazi ukwenza ukuxilongwa okulungile futhi anikeze ukwelashwa.
Ukuzivocavoca emisipheni ye-oblique yesisu ejimini
Manje, ake siqhubeke sisuka emcabangweni wokuzijwayeza futhi sicabangele izindlela eziphumelela kakhulu zokwakha imisipha yesisu esitshekile. Ukuze wenze lokhu, kufanele wakhe uhlelo lokuqeqesha oluzolingana nezimpawu zakho.
Imisipha yesisu e-oblique iyindawo yemisipha enkulu ngokwanele. Uthola umthwalo hhayi kuphela ngesikhathi sokuphambuka kwe-lateral. Okunye ukuvivinya umzimba okuyisisekelo nakho kuzoba nomthelela omuhle ekwakhiweni kwaleli qembu lemisipha elihlosiwe.
Ama-Oblique ajwayele ukuqeqeshwa ngokuhlangana nomsipha we-rectus abdominis. Kulokhu, inketho engcono kakhulu kungaba ukwenza izivivinyo ezi-2-3 kulayini oqondile naku-1-2 kuma-oblique.... Ejimini, abagijimi basebenza ngemishini ekhethekile yezemidlalo. Ungadinga ama-barbell pancake, i-fitball, nama-dumbbells.
Ama-crunches ohlangothini ku-crossover
Lokhu kuvivinya kwenziwa kusetshenziswa i-block simulator noma i-crossover:
- Bamba isibambo sezintambo okufanele sinanyathiselwe ebhulokini eliphezulu.
- Guqa phansi ufulathele ibhulokhi.
- Donsela esiswini sakho, qinisa i-abs yakho.
- Exhale - bend torso yakho eceleni, imisipha ye-oblique kuphela okufanele ibambe iqhaza emsebenzini.
- Esigabeni esiphansi sokunyakaza, udinga ukuhlala imizuzwana embalwa bese ukhipha i-abs yakho ngangokunokwenzeka.
- Faka - buyela endaweni yokuqala elawulwayo.
Hambisa kuphela ngemisipha yesisu, ungagobi ngenxa yemizamo yangemuva. Unganyakazi uye emuva naphambili. Sebenza ngokushelelayo, ngaphandle kokudlikiza. Kufanele wenze ama-reps ayi-10-15 ngesethi ngayinye. Inani lezindlela lincike ezinhlosweni zenqubo yokuqeqesha.
Ivula ibhulokhi ("umgawuli wemithi")
Le nhlangano yenziwa naku-block trainer noma ku-crossover. Ngaphezu kwemisipha ye-oblique yesisu, izingxenye eziguqukayo neziqondile zithola umthwalo. Le ndlela imi kanje:
- Yima uqinile ngezinyawo zakho eceleni kwebhulokhi, qondanisa umhlane wakho.
- Jika ubambe isibambo sezintambo ngezandla zombili. Musa ukugoba esihlangwini sendololwane.
- Jikela umzimba eceleni bese ugoba, ngenkathi udinga ukubamba isibambo ngokuqinile bese usidonsela ethangeni elikude kakhulu nebhulokhi. Ungazingeli umhlane wakho.
- Buyela endaweni yokuqala.
- Ngemuva kokuqeda ukuphindaphinda okungu-10-15, yima ngakolunye uhlangothi lomshini bese uphinda.
Gcina izingalo zakho ziqonde kulo lonke uhlelo lokuzivocavoca; akufanele zivulwe. Futhi, unganyakazi ngokunyakaza okunesibindi. Imilenze kufanele ibe sesimeni esimile.
Umzimba uvulela i-fitball
I-Fitball iyisetshenziswa esikhethekile semidlalo esinesimo sebhola elijwayelekile. Iyakwazi ukubekezelela futhi ibanzi kakhulu (ubukhulu - cishe amasentimitha angama-65). Ukuphenduka okunjalo komzimba kukuvumela ukuthi usebenze kahle imisipha eseceleni yomshini.
- Lala ufulathele i-fitball, indawo ekhazimulayo nayo kufanele ibekwe ebholeni.
- Spread izinyawo zakho phansi, uncike kuzo ngokuqinile.
- Beka izandla zakho ndawonye ngemuva kwekhanda lakho. Ngaphandle kwalokho, ungakwazi ukwelula ngesandla esisodwa emlenzeni ohlukile, ushiye omunye ngemuva kwekhanda lakho.
- Qinisa imisipha yakho yesisu bese ujikeleze ngobumnene uye ngakwesokudla, bese ubuyela endaweni yokuqala.
- Jikela kwesobunxele. Umhlane ongezansi akufanele usuke ebholeni.
© Mihai Blanaru - stock.adobe.com
Esikhathini esiningi, abasubathi abanolwazi bazibandakanya nezisindo. Ungathatha i-pancake kusuka ku-barbell noma i-dumbbell. Babambe ngokuqinile ngezandla zombili. Inani lokuphindaphinda liyafana.
Imithambeka esezingeni eliphansi
Lokhu kuvivinya kufanele kwenziwe ngebhulokhi engezansi:
- Yima uqinile ngezinyawo zakho eceleni kwebhulokhi, qondanisa umhlane wakho.
- Thatha isandla esisodwa kwisibambo esikhethekile okufanele sinamathiselwe kubhulokhi engezansi. Ungabeka esinye isandla sakho ngemuva kwekhanda lakho noma uphumule ohlangothini.
- Yenza ama-torso egoba ohlangothini oluhlukile kusuka kubhlokhi.
- Bamba imizuzwana embalwa ezansi kokunyakaza.
- Buyela endaweni yokuqala.
- Ngemuva kokuphindaphinda okungu-12-15, phendukela kolunye uhlangothi, bese uqhubeka nokwenza ukunyakaza.
Lo msebenzi kufanele wenziwe ngaphandle kokudlikiza. Kuyadingeka ukuthi usebenze ngokuhamba kancane.
AmaS bend kaSamson
Ukuzivocavoca kwesisu okuphumelelayo kuvame ukwenziwa ngama-dumbbells asindayo. ISamson Bend ingenye yezintandokazi kulezi zinyathelo. Le nto yezemidlalo yasungulwa yisiqhwaga saseLithuania u-Alexander Zass. Igama lakhe lesiteji ngu-Amazing Samson.
Ukuqedela ukuzivocavoca umzimba, uzodinga ama-dumbbells:
- Sukuma ume uqonde umhlane uqonde. Izinyawo ububanzi bamahlombe zihlukaniswe.
- Thatha ama-dumbbells, uwaphakamise ngaphezu kwekhanda lakho nganoma iyiphi indlela elula.
- Yehlisa kancane umzimba ohlangothini lwesokunene, ngaphandle kokugoba izindololwane zakho.
- Buyela endaweni yokuqala.
- Ncika ngakwesobunxele bese ubuyela ku-PI.
Sebenza ngokucophelela. Abaqalayo kufanele bathathe ama-dumbbells alula afike ku-10 kg. Qiniseka ukuthi ama-projectiles awawi phansi. Lapha, izindlela ezi-3 zizokwanela, lapho udinga ukwenza ukuphindaphinda okungu-10-12.
AmaNuances okuqeqeshwa kwabesifazane
Imvamisa, abafana namantombazane abasebenza ejimini benza izivivinyo ezifanayo zesisu. Isakhiwo sale ndawo yemisipha siyefana kubamele ubulili obuhlukile. Ngakho-ke, noma yikuphi ukuvivinya kwesisu okutholakalayo kungahle kufanele abesifazane.
Kodwa-ke, kufanele kuqashelwe ukuthi kusenezici eziningana zenqubo yokuqeqesha ubulili obulungile:
- Udinga ukwenza kuphela lokho kunyakaza okungabangeli ukungakhululeki, ubuhlungu nokunye ukuzwa okungathandeki (lokhu kuyiqiniso nakwabesilisa).
- Amantombazane kufanele azivocavoce ngaphandle kosizo lwemishini yezemidlalo esindayo. Umsebenzi wamandla ungaholela ekwandeni okhalweni, okungenakwenzeka ukuthi kube ngumphumela obewufuna.
- Ungalweli ukuqedela imisebenzi enzima, gxila kokuzivocavoca okulula okuzosiza ukusebenzela iqembu lemisipha elihlosiwe ngendlela ebanzi. Ukulula akusho ukungasebenzi.
- Kwabesifazane, akudingekile nhlobo ukugxila ngqo ekunyakazeni okwenzelwe ukupompa umshini wokucindezela we-lateral - ukuzivocavoca emsipheni we-rectus abdominis kuzokwanela.
Uhlelo lwangaphakathi
Ungayakha kanjani imisipha yesisu e-oblique ejimini? Kunezinketho ezimbili eziyinhloko - ukupompa ngokugcwele umshini kanye ngesonto (ukuzivocavoca okungu-4-6) noma ekupheleni kokuzivocavoca ngakunye (amahlandla ama-3 ngeviki, ama-2-3 izivivinyo). Enguqulweni yokuqala, izivivinyo ezi-3-4 zizoba kwimisipha ye-rectus abdominis kanye no-1-2 ku-oblique. Kowesibili - 1-2 kulayini oqondile no-1 ku-oblique.
Uhlelo lwesifundo olulinganiselwe kunguqulo yokuqala lungaqukatha izivivinyo ezilandelayo:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Thambekisa ama-Bench Crunches | Qondile | 3x12-15 |  |
| Umlenze olengayo uyaphakama | Qondile | 3x10-15 |  |
| Ukusonta kusimulator | Qondile | 3x12-15 |  |
| Ama-crunches ohlangothini ku-crossover | Oblique | 3x12-15 | |
| Imithambeka esezingeni eliphansi | Oblique | 3x12-15 | |
Esimweni sesibili, ungashintshanisa ukuzivocavoca umzimba, ngokwesibonelo, ku-Workout yokuqala:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Thambekisa ama-Bench Crunches | Qondile | 3x12-15 | |
| Umlenze olengayo uyaphakama | Qondile | 3x10-15 | |
| "I-Lumberjack" ebhokisini | Oblique | 4x12-15 | |
Kwesibili:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Ukusonta kusimulator | Qondile | 3x12-15 | |
| Phindela emuva ama-crunches ebhentshini | Qondile | 3x10-15 |  |
| Umzimba uvulela i-fitball | Oblique | 3x12-15 | © Mihai Blanaru - stock.adobe.com |
Okwesithathu:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Ipulangwe lendololwana | Qondile | 3x60-90 isekhondi |  © Makatserchyk - stock.adobe.com |
| Ikhoneni elenga | Qondile | 3x60-90 isekhondi |  © Vasyl - stock.adobe.com |
| Ama-crunches ohlangothini ku-crossover | Oblique | 4x12-15 | |
Ukuzivocavoca Ekhaya
Ungayakha kanjani imisipha yesisu etshekile ekhaya? Kulula kakhulu! Ukuzivocavoca kwe-oblique esikusikisela ngezansi kungenziwa cishe kunoma yisiphi isilungiselelo. Ukuze upompe i-abs yakho kahle, awudingi njalo ukuthenga ubulungu besikhungo sokuqina esibizayo. Into esemqoka ukuthi ubekezele futhi ulwele inhloso ebekiwe.
Ukusonta ngokujika komzimba
Le nhlangano yenziwa yibo bonke abagijimi abafuna ukwenza imisipha yesisu e-oblique ngendlela esezingeni. Ukuzivocavoca kukuvumela ukuthi ulayishe kahle izindawo zangaphakathi nezangaphandle ze-oblique zomshini.
Le ndlela imi kanje:
- Lala phansi. Imilenze kufanele igobeke emadolweni.
- Izandla kufanele zitholakale ngemuva kwekhanda, ungazinyakazisi ngenkathi wenza ama-twist. Izindololwane zidinga ukusatshalaliswa zihlukaniswe.
- Usebenzisa amandla abezindaba, phakamisa umzimba ongaphezulu phezulu. Kulokhu, iqolo elingezansi kufanele licindezelwe kuyo yonke indlela.
- Zungezisa isigaxa sakho ohlangothini, kube sengathi ufinyelela ngendololwane yakho yangakwesobunxele uye emlenzeni wakho wokunene.
- Buyela endaweni yokuqala.
- Sonta ngakolunye uhlangothi. Ungakwazi futhi ukuphumuza iqakala lakho edolweni lomunye umlenze bese wenza ama-twist kuqala kolunye uhlangothi, bese ushintsha imilenze wenze kolunye.
© Andrey Popov - isitokisi.adobe.com
Sebenza ngokuhamba kancane. Ngesikhathi sokunyakaza, awukwazi ukudonsa ikhanda lakho ngezandla zakho. Inani lokuphindaphinda liyi-12-15.
Ama-crunches ohlangothini
Lokhu kuvivinya kuzosiza ukukhomba imisipha yangaphakathi nesangaphandle ye-oblique yesisu. Kubaluleke kakhulu ukwenza konke ukunyakaza ngobuchwepheshe ngendlela efanele:
- Lala ngohlangothi lwakho. Imilenze ingagobeka kancane ekuhlanganyeleni kwamadolo.
- Isandla sakho sokudla (uma ulele ngasesandleni sakho sokudla) kufanele siqondiswe phambili sibekwe phansi, sibambe ngakwesobunxele ngemuva kwekhanda lakho.
- Usebenzisa imizamo yomshini we-lateral, phakamisa isifuba phezulu.
- Lungisa imizuzwana embalwa isikhundla somzimba endaweni ephezulu yokunyakaza.
- Buyela endaweni yokuqala.
- Yenza ama-crunches asecaleni ayi-12-15.
- Dlulela ngaphesheya.
Kubaluleke kakhulu ukugcina umqolo wakho uqonde ngaphandle kokuwugobisa. Sebenza kahle, ngaphandle kwamajezi angazelelwe.
Imithambeka eseceleni
Lo msebenzi uvame ukwenziwa ejimini ophethe ama-dumbbells esandleni. Esigabeni sokuqala, kungenziwa ngaphandle komthwalo owengeziwe:
- Yima uqinile phansi. Izinyawo ububanzi bamahlombe zihlukaniswe.
- Phakamisa izandla zakho phezulu bese ungena kulokhi. Noma phakamisa isandla esisodwa phezulu, bese ubeke esinye okhalweni (lapho ushintsha uhlangothi lokutsheka, izandla nazo ziyashintsha isikhundla).
- Musa ukugoba emhlane, sitsheke umzimba eceleni.
- Buyela endaweni yokuqala, ukunyakaza kufanele kwenziwe emzimbeni kanye nendiza efanayo.
- Yenza cishe ama-15 reps ohlangothini ngalunye.
© Africa Studio - stock.adobe.com
Kubadlali abanesipiliyoni, kungcono ukuzivocavoca ngezisindo. Ekhaya, ungasebenzisa ubhaka ojwayelekile. Udinga ukufaka izincwadi esikhwameni sakho, bese usiphatha ngesandla.
© Mihai Blanaru - stock.adobe.com
Ukulala ngomlenze wakho ohlangothini kuyaphakama
Le nhlangano izosiza ukuthuthukisa hhayi i-lateral abs kuphela, kepha futhi isebenze indawo ekhazimulayo nethanga langaphandle. Inconyelwe amantombazane.
- Lala ngohlangothi lwakho. Ingalo engezansi kufanele iqondiswe ekhanda, kanti enye kufanele igobeke esihlanganisweni sendololwane. Kubeke endaweni yesifuba.
- Hlanganisa imilenze yakho bese uyiphakamisa kakhulu ngangokunokwenzeka. Ungaphakamisa nengqikithi yakho ukugcizelela ama-oblique.
- Yehlisa imilenze yakho nomzimba phansi. Kwenze ngokushelelayo, ungaziphumzi izicubu zakho zesisu.
- Yenza cishe ama-10-12 reps bese ugoqa kolunye uhlangothi.
© Mihai Blanaru - stock.adobe.com
Ungasebenza ngaphandle kosizo lwezisindo ezikhethekile.
Ukulenga kwe-pelvic elengayo
Ukushintshana ku-hang, udinga ibha evundlile:
- Gxumela kubha. Gobisa amadolo akho.
- Phakamisa amadolo akho phezulu, ngenkathi kudingekile ukuthi uwahlanekezele ngokuhlukile ezinhlangothini ezahlukahlukene. Zama ukwenza lokhu nge-abs yakho, hhayi imilenze yakho.
- Phezulu kokunyakaza, lungisa ukuma kwemilenze umzuzwana.
- Yenza ukujika okuningana kwesikhumba ku-hang zilandelana.
© Fxquadro - stock.adobe.com
Inketho enzima kakhulu kungaba ukuphakamisa hhayi amadolo akho, kodwa imilenze eqondisiwe.
V-uyajika
Lokhu kusebenza kunzima impela, kungcono ukukubeka kuqala ekuqeqeshweni kwe-oblique. Le ndlela imi kanje:
- Lala ngomhlane. Qondanisa.
- Phakamisa womabili umzimba wakho nemilenze yakho ngokuvumelanisa. Ukwesekwa kusezinqeni.Imilenze ingagotshwa kancane uma ukuthola kunzima ukuyigcina iqondile
- Phezulu kokunyakaza, jikela umzimba eceleni.
- Buyela endaweni yokuqala.
- Phakamisa bese ujika ngenye indlela.
© Bojan - stock.adobe.com
Sebenza kahle. Imvamisa, abasubathi benza ama-8-12 V-Turn ohlangothini ngalunye. Ngesikhathi sokuzivocavoca, ungasebenza kuphela ngesisindo sakho noma usebenzise izinsimbi. Akudingeki kube yizisindo noma ama-dumbbells - ungathatha ibhodlela lamanzi elijwayelekile ezandleni zakho.
Uhlelo lokuzivocavoca ekhaya
Ekhaya, izimiso zokwakha uhlelo azifani nokuqeqeshwa ejimini. Ukuzivocavoca kuphela okuguqukayo.
Uhlelo lokuqeqesha abezindaba kanye ngesonto:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Izinduku eziqondile phansi | Qondile | 3x12-15 |  |
| Phindela emuva ama-crunches | Qondile | 3x10-15 |  © artinspiring - stock.adobe.com |
| Ukusonta ngemilenze ephakanyisiwe | Qondile | 3x10-15 |  © chika_milan - stock.adobe.com |
| V-uyajika | Oblique | 3x8-12 | © Bojan - stock.adobe.com |
| Imithambeka eseceleni | Oblique | 3x12-15 | © Africa Studio - stock.adobe.com |
Uhlelo lwezinsuku ezintathu. Ukuzivocavoca kokuqala:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Hlala kahle | Qondile | 3x10-15 |  |
| Ukugijima endaweni yokulala | Qondile | 3x10-15 |  © logo3in1 - stock.adobe.com |
| Ama-crunches ohlangothini | Oblique | 4x12-15 | |
Okwesibili:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Ama-crunches phansi | Qondile | 3x12-15 | |
| Phindela emuva ama-crunches | Qondile | 3x10-15 | © artinspiring - stock.adobe.com |
| Umlenze oseceleni uyaphakama | Oblique | 3x12-15 | © Mihai Blanaru - stock.adobe.com |
Okwesithathu:
| Igama lokuzivocavoca | Imisipha yesisu yasebenza | Inani lezindlela kanye ne-reps | Isithombe |
| Ipulangwe lendololwana | Qondile | 3x60-90 isekhondi | © Makatserchyk - stock.adobe.com |
| Ukugingqa kusondo lokucindezela | Qondile | 3x10-12 |  © splitov27 - stock.adobe.com |
| Ukulenga kwe-pelvic elengayo | Oblique | 3x10-15 | © Fxquadro - stock.adobe.com |
Amathiphu awusizo
Ukuze kuzuzwe umphumela oyifunayo, akwanele ukuthi umgijimi avele aqeqeshe i-abs. Uma ukhuluphele ngokweqile, ukuzivocavoca umzimba kanjena ngeke kukusize ushise amanoni... Udinga ukudla kahle. Dala ukusilela kwekhalori, udle amaprotheni amaningi kanye ne-carbs elula elula. Kuphela ngokudla okulungile ungabona ama-cubes awathandayo.
