4 core functions thiab txav koj yuav tsum tau hloov koj abs

Peb xaiv cov khoom yog editor-tested, kws-pom zoo.Peb yuav khwv tau commissions los ntawm kev sib txuas ntawm peb lub vev xaib.
Nov yog ib qho excerpt los ntawm Phau Ntawv Qhia Txog Kev Noj Qab Haus Huv Tshiab Tus Menyuam Yaus Txoj Kev Sib Tw 90-Hnub Hloov Pauv: Abs.Hauv ib phau ntawv, koj yuav tau txais tag nrho cov cuab yeej uas koj xav tau - cov ntaub ntawv, cov lus qhia noj zaub mov, thiab kev tawm dag zog - los tsim koj lub abs hauv 3 lub hlis xwb.
Raws li kuv tau hais ntau zaus, kev npaj koj qhov kev zov me nyuam yuav tsum muaj kev sib koom tes ntawm txhua lub ntsiab lus uas yuav ua rau koj zoo dua thiab zoo dua.Kev nkag siab cov leeg thiab lawv cov haujlwm tshwj xeeb muab rau koj nrog thawj txheej ntawm kev paub koj yuav tsum tau npaj kom zoo dua koj txoj kev kawm.
Txhawm rau ua cov kauj ruam tom ntej, koj yuav tsum saib plaub pawg ntawm kev txav mus los (thiab cov kev txav txav txav txav) uas koj yuav tau ua raws li qhov kev zov me nyuam nce.Cov plaub hom kev tawm dag zog no yog qhov tseem ceeb rau kev tsim koj lub abs.Koj tsis tuaj yeem tso siab rau ib qho kev txav mus los, xws li pem hauv ntej fold rau zaum, kom tau txais cov txiaj ntsig koj xav tau.
Tag nrho plaub pawg no yuav tsis tsuas yog txhim kho cov txuj ci uas koj twb muaj lawm, tab sis kuj ntxiv qee cov cuab yeej tshiab rau koj lub cuab yeej siv.Tsis tsuas yog qhov no yuav ua rau koj abs zoo dua - koj yuav khiav nrawm dua, ntaus PRs tshiab, thiab thawb dhau koj cov kev txwv uas twb muaj lawm! Cia peb saib ntawm plaub pawg thiab lawv txoj haujlwm.
Bracing yog ib qho ntawm cov kev txawj ntse tshaj plaws hauv kev cob qhia.Koj yuav tsum txhawb qhov koj xav tiv thaiv, uas nyob rau hauv cov ntaub ntawv no yog hais txog txoj hauj lwm ntawm koj tus txha nraub qaum.Lub pose koj nqa txhua hnub yog tib yam uas koj coj mus rau hauv lub elevator.Txawm hais tias koj muaj ib tug bar nyob rau hauv koj sab nraub qaum rau squats los yog koj txhais tes nrog ib tug trapezoidal bar rau deadlifts, yog hais tias koj tsis txhawb txoj kev raug mob, koj khiav.
Bracing yog kev ua kom ruaj khov ntawm lub xub pwg nyom thiab lub duav.Nws yuav tsum zoo li ib txoj kab nruj nreem txuas rau hauv qab ntawm lub hauv siab thiab lub pob tw.Ib qho ntawm cov kev xav tsis zoo tshaj plaws txog kev bracing yog tias koj koom nrog bracing los ntawm nqus rau hauv koj lub plab.Qhov no yog ua kom tshem tawm qhov intra-abdominal siab ntawm koj lub plab, uas yog qhov txawv ntawm qhov peb xav tau.
Intra-abdominal siab txhais tau tias yog lub siab ruaj khov nyob rau hauv lub plab kab noj hniav.Qhov no mechanism yuav zoo stabilize koj lub plab mog.Xav txog tias koj lub cev sab sauv yog ib lub raj mis yas khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob khawm lub raj mis.Qhov no yog tib hom mechanism peb tab tom sim siv hauv kev cob qhia.
Raws li kuv tau hais ua ntej, cov tub ntxhais yog lub zog hloov hluav taws xob sib txuas.Yog tias koj khiav, squatting, nias, thiab lwm yam, koj yuav tsum paub yuav ua li cas txhawb koj cov tub ntxhais kom zoo thiab ua li cas.
Kev sib hloov yog ib qho tseem ceeb txav.Feem ntau ntawm cov kev txav uas koj pom cov neeg ua hauv lub gym yog nyob ib leeg, los ntawm txoj kab ncaj nraim, uas tsis zoo ib yam li txoj kev uas peb mus txog peb lub neej txhua hnub.Qhov tseeb yog, peb tig (ntau ntau). Xav txog tig koj lub cev thaum koj sib koom ua ke ntawm txoj kev loj, los yog twisting koj lub cev los ntim khoom noj.
Kev sib hloov yog kev sib koom ua ke ntawm ntau cov pob qij txha thiab cov leeg nqaij ua haujlwm nyob ib ncig ntawm lub hauv paus ntsiab lus. Feem ntau, qhov chaw nruab nrab yog nyob rau hauv nruab nrab, tshwj xeeb tshaj yog thaum peb tsiv mus nyob ib ncig ntawm lub cev los yog los ntawm ntau theem.Thaum peb tsis xav hloov lub zog los ntawm lub midsection, koj yuav tsum hwm lub fact tias peb xav tau ib co theem ntawm yooj yim zog nyob rau hauv cheeb tsam ntawd kom nyob nyab xeeb.Ntau qhov tseem ceeb tshaj qhov no.
Raws li kuv tau hais, kev sib hloov yog ib qho tseem ceeb txav.Thaum peb txav mus, lub cev tsuas yog txaus siab ua nws qhov zoo tshaj plaws thaum nws xav tias muaj kev nyab xeeb.Kev tsim lub hauv paus rau lub cev kom lawv muaj kev nyab xeeb thiab xis nyob los ntawm kev txav mus qhib lub sijhawm tshiab rau kev txav mus los.
Ib yam li koj tsis xav kawm caij tsheb kauj vab yam tsis muaj brakes, koj tsis xav kawm yuav ua li cas tiv thaiv kev sib tw hauv nruab nrab ua ntej koj paub yuav ua li cas tig.
Cov txheej txheem los tiv thaiv kev sib hloov yog zoo ib yam li bracing; Nws tau txais los ntawm kev xyaum.Ib qho ntawm cov laj thawj tseem ceeb ntawm qhov kev pab cuam no ua tiav yog tias nws nthuav tawm hauv 90 hnub, muab sijhawm rau koj maj mam tsim ib qho txuj ci saum toj ntawm lwm tus.Qhov no yuav yog ib qho ntawm cov ntsiab lus rov tshwm sim hauv peb cov phiaj xwm.
Khoov rau pem hauv ntej yog ib qho kev tawm dag zog txhua hnub.Txawm tias feem ntau tau saib tsis ntev los no, tus txha caj qaum npaj peb rau kev txav mus los, yog li peb yuav tsum tau ua kom zoo dua ntawm kev ua haujlwm yooj yim no. Txhawm rau npaj kom zoo dua rau qhov kev txav niaj hnub no, peb yuav tsum txhim kho peb txoj hauv kev.
Yog lawm, qhov ntawd txhais tau hais tias crunches thiab lwm yam kev txav tsis yog txhua yam phem.Hauv lub ntiaj teb kev qoj ib ce, qee qhov kev txav tau dhau los, thiab tus txha caj qaum tau raug dab ua "teeb ​​meem" nyob rau xyoo tas los no.Tab sis, ib yam li koj ua nrog crunches, flexing koj tus txha nraub qaum yog qhov koj ua txhua tag kis thaum koj zaum thiab tawm ntawm txaj - thiab thaum koj tuaj tos ib yam dab tsi rau pem hauv ntej los yog hauv pem teb. Kev ua tiav!Yog vim li cas kuv thiaj xav hais txog koj daim ntawv thiab cov txheej txheem ntawm txhua kauj ruam.