Batho ba rata mesifa ea mpa hantle. The abs ke mesifa e pota-potileng konopo ea mpa le e bonahalang e shebahala ka mpeng ea ho hlatsoa. Batho ba rata ho hloea mafura a belomane , le pontšo e "bore" e boreleli kapa e phatsimang hore e fetile. Ke sona se etsang hore ho be le phakete e tšeletseng e hohelang kapa setaele se boreleli sa abs.
U tlameha ho etsa lintho tsena tse peli ho fumana ntle e ntle ea ho sheba:
- lahleheloa ke mafura a mpa
- ho haha mesifa eo.
Ho phaella moo, baatlelete le batho ba lipapali ba hloka matla ka mpeng le mesifa e potolohileng-ho pota-pota ka morao-ho etsa papali ea bona hantle. Esita le ho matha lipapali ho tsoa meleng ea methapo e matla, e kenyeletsang limpa.
Mesebetsi ea ho aha le ho matlafatsa limpa
Ntho ea pele eo u lokelang ho e tseba ke hore ha ho hlokahale hore u lebise hore mafura a belly a ikoetlise ka mpeng. E, ho leka ho nahana hore ke tsela eo e sebetsang ka eona, empa u tla be u le betere ho tsepamisa mohopolo hohle-ho pota-potiloe ke boima ba 'mele, e leng ho tla theola liponto tseo ho tloha ka waistline. Ho leka ho fokotsa letheba sebakeng leha e le sefe sa 'mele hase tsela ea ho tsamaea.
Ntlha ea bobeli, ha ho hlokahale hore u lule u etsa li-exercisi tse hlalosang mesifa ea mpa. Mesebetsi e mengata e teng e hloka hore u khone ho fumana konteraka ea abs le ho e sebetsa ka matla. Mesebetsi e phethehileng, lik'hamphani tse kang likotsi le li-squats ke mehlala e metle 'me ke mekhoa ea bohlokoa ea ho ikoetlisa hohle-hohle ho lahleheloa ke boima ba' mele hape.
10 Boikoetliso ba ho U fa Mabollo a Maholo
U ke ke ua etsa hantle ho feta mekhoa ena e 10 ha u tsepamisitse maikutlo ho abs.
- Li-crunches : U ka etsa ho phunyeletsa ka bolo ea boikoetliso kapa mokatong oa fatše.
- Lula Ups : Na u lula ka tsela e nepahetseng 'me ha ba kotsi. U se ke ua beha matsoho ka mor'a molala. Ba tšele ka pel'a hao kapa u li phunyeletse mahetleng ho ea ka lengole. Ho khumama ka mahlakoreng a 45 degree.
- Ho senya libaesekele : lipatlisiso li re boikoetliso ba fatše ke e 'ngoe ea litlhahiso tse ntle ka ho fetisisa tsa li-rectus abdominus muscle.
- Mookameli oa leoto la leqhoa lea lema : Sebelisa lisebelisoa tsa Mookameli oa Captain kapa mochini oa ho hula bakeng sa boikoetliso bo matla ba 'mele
- Ho Roll Wheel
- Li-rolling tsa Fitball : Sebelisa le ho ikoetlisa bolo bakeng sa ts'ebetso ena e lebisang ho rectus abdominis mescle.
- Litlhapi : Ho ikoetlisa hona ho etsa hore litho tsa mpa li tsitsise 'mele.
- Li-Squats : Ho na le likhetho tse fetang tse 12 tsa squat. Li kopanya liketeng tsa hau ho phephetsa 'mele oa hau ka maoto a macha.
- Tloha ka mela : Sebelisa dumbbells bakeng sa boikoetliso bona bo sebetsang ka morao le abs.
- Ho lutse melahare ea cable : Mochine oa cable ke motsoalle oa hau ka boikoetliso bona.