Nzira gumi dzeKutora Matanhatu-pack Abs YeVakadzi

Mazita Akanakisa Evana

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Washboard abs kana matanhatu-pack abs idumbu rakadzika iro rinoratidza yako chiselled abs, iyo inoita zvinopfuura kungokudza yako X factor. Jennifer Lopez ndomumwe wevanozivikanwa vanozivikanwa vekuHollywood vanoshongedza yake yekushambidza abs zvakanaka, zvichikuita kuti umuitire godo.

Chiitwa icho chaanoita kuchengetedza chinoyevedza chitanhatu-pack abs is side-plank oblique crunches ayo anonziwo senge side-plank oblique twists kana forearm side-plank twists. Asi, pane zvinopfuura kurovedza muviri kunoenda mukuzadzisa inooneka washboard abs.

Ngatitarisei iwo maekisesaizi ekutora washboard abs kana matanhatu-pack abs.

1. Crunches

Iko kurovera kwakakwenenzverwa kwakanakira kusimbisa moyo wako sezvo uchivavarira kushanda pakati-chikamu chedumbu rako nzvimbo.

Maitiro ekuita:

• Rara pasi nemusana uye tsoka dzako dzirere pasi.
• Isa maoko ako kune rumwe rutivi rwemusoro wako kuti utsigire huremu hwayo.
• Zvino zvishoma nezvishoma, simudza muviri wako wepamusoro nekusanganisa dumbu rako uye exhale.
• Inhale uye udzike pasi.
• Dzokorora izvi kwema 2-3 seti.

2. Danda

Basa replank rinosimbisa mhasuru dzepakati, rinoderedza kuburitsa kunze kwemudumbu uye rinoshanda pane iyo abs, yemukati neyekunze mhasuru, mudumbu wedumbu, maoko, mapendekete, musana uye mhasuru mhasuru.

Maitiro ekuita:

• Pfugama uise zvanza zvako pamberi pako.
• Bend pasi uye isa maoko ako akati sandara pasi uye wedzera makumbo ako kubva kumashure.
• Bata chinzvimbo ichi kwemasekondi gumi kusvika makumi maviri.
• Dzokorora katatu.

3. Kugara-pasi

Kugara-kumusoro ndechimwe chiitwa chevakadzi kuwana matanhatu-pack abs. Kugara-kumusoro kunoshanda pamhasuru yemudumbu uye mhasuru dzekunze.

Maitiro ekuita:

• Rara pasi nemusana uye shandura mabvi ako pamwe pakona yemadhigirii makumi mapfumbamwe uye chengeta tsoka dzako dzakatsetseka pasi.
• Yambuka maoko ako pamusoro.
• Zvishoma nezvishoma, simudza musoro nemapfudzi kumusoro kuti dumbu ribatanidzwe.
• Gara munzvimbo iyi kwechipiri uye dzokera kumashure.
• Dzokorora izvi kwema 2-3 seti.

4. Kusungirira Ab Curl

Kumwe kurovedza kwevakadzi kuti vataure yavo abs, iyo inoshanda pane yepazasi dumbu mhasuru, yemukati abs uye inoyambuka abs mhasuru.

Maitiro ekuita:

• Bata bata rako padhonza-yekudhonza uye rega makumbo ako arere.
• Bhendesa mabvi ako, uye dhonza makumbo ako kumusoro kuchipfuva chako uye exhale panguva imwe chete.
• Inhale apo iwe uchidzikisa makumbo ako zvishoma nezvishoma uye uadzose.
• Ita maviri seti e10 reps.

5. Kunyepa Gumbo Simudza

Chiitwa ichi chinobatsira kukudziridza tsandanyama dzako dzemudumbu dzakakosha sezvo mhasuru idzi dzichidzikamisa muviri wako panguva yekufamba uye dzinogona kukubatsira kuti urambe wakatsiga.

Maitiro ekuita:

• Nhema kumusana nemichindwe yakatarisana pasi.
• Simudza makumbo ako zvishoma nezvishoma pakona yemadhigirii makumi mapfumbamwe uye uachengete akatwasuka kwemasekonzi mashoma.
• Ipapo dzikisa makumbo ako pasi pasi zvishoma nezvishoma.
• Ita 2-3 seti.

6. Superwoman

Icho chiitiko chepakati-chakasimba chinosimbisa yako yepazasi kumashure uye mhasuru mhasuru.

Maitiro ekuita:

• Nhema wakatsikitsira pasi.
• Chengetedza makumbo ako akatambanudzwa uye zvigunwe zvinofanirwa kunongedza kumberi, nemaoko ako akatambanudzwa kumberi.
• Simudza maoko ako nemakumbo sekunge urikubhururuka uye bata posi yemasekonzi mashanu wobva wasunungura.
• Ita maviri seti e10 reps.

7. Kurutivi-puranga Oblique Crunches

Ichi chiitwa chinoshanda chako chese chepakati uchitarisa yako yemukati neyekunze oblique mhasuru.

Maitiro ekuita:

• Rara pasi uye zvishoma nezvishoma utendeukire kudivi raunogara wakasununguka.
• Zvishoma nezvishoma simudza ruoko rwako kuti utsigire muviri wako uye woisa rumwe ruoko pamusoro wako.
• Bata ino yepadivi-puranga chinzvimbo uye tambanudza makumbo ako akatwasuka.
• Uya nehokwe yako yekurudyi padumbu rako wobva wadzoka.
• Ita gumi nemashanu kudzoka parutivi katatu pavhiki.

Pamusoro pezviitwa zvataurwa pamusoro apa, aya matipi ekudya achakubatsira iwe kuwana akakwana matanhatu-pack abs.

1. Deredza Muviri Wako Peresenti

Iwe unofanirwa kuchengetedza mafuta emuviri wako pakati pe16 ne19 muzana kuti uwane washboard abs. Unogona kudzora huwandu hwemafuta emuviri nekuderedza kunwa kwemakoriori emvura, kudya mafuta ane hutano, kunwa girazi remvura nechikafu chega chega, kuita kudzidziswa kwecardio uye kudzidziswa kwesimba zvichingodaro.

2. Takura Pamusoro Peakaonda Mapuroteni

Shandisa mapuroteni akaonda kunge zamu rehuku, howa, nyemba, hove, bhinzi, soya, nezvimwewo, kuti upe mhasuru yako chikafu chinodiwa. Yakaonda mapuroteni zvakare inzira huru yekugadzirisa nekuvakazve mhasuru.

3. Ratio Yakakwana Yemapuroteni, Carbs Uye Mafuta

Kuti uwane matanhatu-pack ab, imwe inodawo kutarisa pachikamu chakakwana cheprotein, mafuta uye makabhohaidhiretsi. Mapuroteni anofanirwa kunge ari muchimiro cheprotein yakaonda (25% kusvika 35%), makabhohaidhiretsi ari muchimiro chefibre yezvokudya (40% -60%) nemafuta ari mafuta ane hutano (15% -25%).

Goverana ichi chinyorwa!

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