Yini odinga ukuyazi izivivinyo for aphansi cindezela besisu

Njalo umsubathi uyazi ukuthi ukubhema kathathu noma kane imisipha fibrous ukuwela ngqo imisipha besisu kanye. Phakathi Ukuvivinya for nabezindaba aphansi besisu rectus ukwenyuka ivolumu, kanye umsipha uhlala ingashintshiwe. Ngakho, umphumela izuzwe cubes. Yakha amahle cindezela embossed kanzima. Ngokuqeqeshwa njalo, imiphumela yokuqala ziqala ukubonakala emva kwezinsuku ezingamashumi amabili. Lokhu umthwalo inhliziyo ukusebenza.

Kodwa imisipha esiswini engezansi izovela maduze. Lokhu kungenxa yokuthi phakathi umsebenzi rectus besisu siphela irregularly, ngokuvamile zisetshenziswa imisipha engenhla. Ngaphezu kwalokho, kule ndawo amanoni ongama aqoqana ezingaphezu kuka phezulu, futhi ngoba angamboni impumuzo ezinhle.

Uma ukwenza umzimba abahlosiwe ngokuba isikhamo sewayini aphansi esiswini nge umthwalo esiphezulu, ongayifinyelela eziyisithupha-pack isibonisi zaziswe.

Imisipha esiswini ephansi kunalokho ebuthakathaka nabancane, ngeke usebenze at zigcwele phakathi ukunyakaza. Esikhathini ashukumisayo ephakamisa imilenze, awusebenzi abathintekayo. Icwecwe eliqophayo imisipha izinkontileka, kodwa uma ephakamisa okhalweni, nezinye izicubu abathintekayo emsebenzini. Ukuze ucindezela aphansi ahlukaniswe ngokufanele abahilelekile kufanele esondele ukhalo eduze esifubeni. Lokhu akusho kwenzeke ezinyaweni evamile avuke isikhundla ukulengiswa. Imisipha kuyadingeka ukuze uzizwe. Uma kungenjalo, ngakho-ke, Obonisa for aphansi cindezela besisu zenziwa ngendlela efanele. Ngezinye umsebenzi nge silinganiso, kuyilapho abanye bengase ukuhlanganyela emsebenzini, imisipha enamandla.

Umzimba for aphansi esiswini cindezela

1. obuyela emuva Crunch. Ukusebenzisa is ezenziwe sidindilize ngemilenze yakho perpendicular phansi. Eguqa ngamadolo yakho i-engela 90 degrees off ukhalo kusukela phansi, welule hip esifubeni, izingalo amanga kanye umzimba. Ukusiza yena ngezandla zakhe akudingeki kuhambisane ukunyakazisa ukhalo aphansi kuphela esiswini imisipha.

2. Ukuhluka ka crunches reverse. I nale- kwenziwa imilenze ngqo. Ukuze izinkinga ukunyakaza, igqoke izinsimbi iqakala.

3. ukusonta Double. Isikhundla kokuqala kuyefana esigabeni 1, ezandleni kuphela ngemuva ekhanda lakhe. Udinga Dabula imilenze ngesikhathi esifanayo phansi, amadolo agobekile, namahlombe. Kulokhu, hip kanye nesifuba kufanele sifinyelele komunye nomunye. On the exhale, kufanele ubuyele indawo yokuqala. Lokhu Obonisa for esiswini kunikeza imiphumela esheshayo futhi umthwalo elinamandla cindezela.

4. "Bicycle". Kokuqala isikhundla - elele ecansini, izandla ngemuva ikhanda, izinyawo ephakanyiswe perpendicular kwamanzi futhi izimisele emadolweni. Phakamisa emahlombe lakho phansi, udinga hudula indololwane kwesokunxele kwamadolo okuphambene (noma intombi kowesilisa), kanye nezinye emlenzeni waqonda, kodwa hhayi sehliselwe phansi. Lapho ushayela kufanele ngaso sonke isikhathi ukugcina ukungezwani.

Konke lokhu umzimba kwenziwa izindlela ezimbili, kancane, ukugxilisa ingqondo nokukhumbula ukucindezeleka. Enje ukuqina ekhaya, e eziyinkimbinkimbi ngamandla nezinye imithwalo imisipha kuzonciphisa fat umzimba nsuku zonke.