Sikweya kana rectangular waistline haisi iyo ine shapely, contoured look yauri kutsvaga. Nzira yekudzivisa square obliques haisi yekudzidzisa abs yako zvakanyanya, asi kuvadzidzisa zvishoma. Yakawandisa yakaremerwa mudumbu mafambiro, kunyanya mabhendi epadivi uye macrunches, anogona kuwedzeredza abs yako.
Iyo abs, kusanganisira iyo obliques, inogadziriswa panguva yezviitwa zvakawanda, ingave yakanangwa zvakananga kana kwete. Kuti udzivise kuwana chiuno cheskweya, chenjerera kuti yakawanda sei oblique uye dumbu kudzidziswa kwaunowedzera pamusoro penguva dzose kurovedza simba.
Chii chinonzi obliques?
The obliques ari abdominal tsandanyama kumativi chiuno. The kunze dzakafara, dzakati sandarara uye dzinooneka. The zvemukati Vanorara pasi pekunze obliques. Maseti ese emhasuru ane basa rekuchinjika kwe lateral uye kumonyoroka.
Kana yakawandisa, maoblique anogona kutaridzika akakora kana bhokisi. Kana iwe uchida yakapinza, yakatsanangurwa midsection, yemakwikwi kana yekungotaridzika zvakanaka, gobvu oblique muvengi wako. Izvi ndezvechokwadi kunyanya kune vakadzi vanokwikwidza uye vanovaka muviri.
Chinonyanya kukosha ndechekuti isu hatishandise uremu patinenge tichishanda "lateral muscles", inozivikanwawo se obliques. Nzira yakachengeteka yekuvaka chiuno chevhavha ndeyekuita mabhenji epadivi uchibata dumbbells pamativi ako. Pane kudaro, isu tichashanda maoblique nekuita mashoma mashoma emapuranga eparutivi kakati pasvondo.
Nzira yekudzivisa square obliques haisi yekudzidzisa abs yako zvakanyanya, asi kuvadzidzisa zvishoma. Yakawandisa inorema ab mafambiro, kunyanya mabhendi epadivi uye macrunches, anogona kuwedzeredza abs yako. Matumbu, kusanganisira obliques, anogadziriswa panguva yekudzidzira kwakawanda, angave akananga kana kuti kwete.
Mafambiro anokurudzira square obliques
Oblique maitiro anogona kuwedzera chiuno. Kana isu tikavaka mhasuru misa mu obliques, vanogona kukudziridza yakafara, bhokisi chitarisiko. Kugadzirisa maitiro ekurovedza muviri zvingava zvakanaka kana tichida kuchengetedza chiuno chakaonda uye panguva imwechete kuchengetedza dumbu rakasimba.
Iwe unorovera musimboti wako nekushanda mukuyedza kuderedza uremu, asi handiwo mashandiro anoita tsandanyama dzako. Mazhinji maekisesaizi emudumbu anokurudzira mhasuru fibers kuti iwedzere uye yakasimba, kuwedzera maoblique uye kuita kuti vatore chitarisiko chebhokisi.
Kushanda kwakawanda pasvondo kunosanganisira kumonyoroka, masaha emuviri, kubhenda kweparutivi, uye kusimudza gumbo rekurara, semuenzaniso, kurudzira masimba akasimba, akakura, squarer pamativi echiuno. Iwe uri panjodzi huru kana ukabatanidza mafambiro aya katatu kana kupfuura pasvondo, wedzera mutoro, uye kuita zvakawandisa reps, senge makumi maviri kana kupfuura.
Kudzidzira kuwedzera simba
Kushanda kudzidziswa kwe oblique kwakakosha. Maseti mashoma e10 kusvika ku12 oblique kusimbisa mafambiro, akadai bhasikoro crunches uye mapuranga ekumativiVanochengeta musimboti wako wakasimba wekukotama uye kutendeukira kumativi, asi haavake tsandanyama yakawandisa. Edza kuita mafambiro aya kaviri chete pasvondo uye dzivisa kushanda kukundikana.
Usakanganwa kukosha kwekudya zvine utano, kunyanya kuisa pfungwa pane zvakakwana, zvokudya zvisina kugadziriswa, uye kunamatira kune mwero kugoverwa kwemakhahydrates, kunyange ane utano semuriwo wesitachi uye zviyo. Mhando iyi yekudya inokukurudzira kuti urasikirwe nemafuta akawandisa, kunyanya kana iwe ukachengeta yako calorie kudya. Mafuta akawandisa anogona kuita kuti dumbu rakakora.
El simba rekudzidzisa Kudzidziswa kwemuviri wakazara kuchakurudzira muviri wakadzikama uye zvakare unobata yako abs, saka ivo vanoramba vakasimba, asi kwete kuwandisa. Squats, deadlifts, chest presses, triceps dips, curls, mapapu, uye mapfudzi mapfudzi ose mafambiro akajairwa kusanganisa mumuitiro wako.
Imwe yemhedzisiro yekushanda kunze kwemhasuru dzako ndeyekuti waistline yako inokura isati yaita diki. Sei izvi zvichiitika? Chikamu cheizvi chinobva pauri kuwana tsananguro yemhasuru apo isu takanga tisina. Chimwe chikonzero chine chekuita nerudzi rwekudzidziswa kwatiri kuita. Kana isu tichitsvaga kuva nehourglass kana wasp waist, tinofanira kuyeuka kuti mamwe maworkouts anopa chiuno chakakura kupfuura mamwe.
Unogona kudzivisa chiuno chekwere?
Vanhu vanoita CrossFit kazhinji vane squarer waist. Iyo yakakwira-vhoriyamu musimboti Workout padivi pekusimudza zvinorema ndiyo nzira yakanakisa yekuvaka gobvu yepakati. Mukuwedzera, musana wakadzivirirwa, musana wakasimba, uye torso yemitambo inogadzirwawo kuburikidza nekubatanidzwa kwepamusoro-volume core basa uye basa rinorema simba. Uku kusanganiswa ndicho chikonzero nei tichiona Crossfitters ine makobvu epakati.
Kana vakwikwidzi vemuviri vakanyorwa kuti "square," zvinowanzoreva kuti mamhasuru avo e oblique akawandisa. Vane chimiro chakakora, chakananga kumusoro uye pasi. Kukura kwakanyanyisa kwe oblique kunopesana neiyi taper yechisikigo uye inodzivirira chiuno kuti chisave chakatetepa kupfuura ribcage uye pelvis.
Iwe haugone kuderedza saizi yehudyu yako; iyo inotarirwa nekugadzirwa kwemapfupa. Saka kana iwe wakatarisa pakati pako uye unonzwa kunge une rectangular hips, iwo genetics yako, kwete yako maekisesaizi. Iwe unogona kuwedzera kutaridzika kwekutetepa nekuita rakawanda basa pamapfudzi ako nekumusoro kumashure kuti uwedzere muviri wako wepamusoro.
Sezvineiwo, mamwe maworkouts anozivikanwa kuve anoshanda kupfuura mamwe ekuonda muchiuno. Mimwe mienzaniso yakanakisa yekushanda iyo inove yakakura kune yako musimboti pasina mhedzisiro isingadikanwi yekusimudza chiuno chako inosanganisira kusimudza gumbo, kumonyoroka kweRussia, kubata zvigunwe, kana mapuranga epadivi.
Iwe unogona zvakare kudzora hupamhi hwechiuno chako kubva kumberi kuenda kumashure nekudzidziswa ne hypopressive exercises. Kufamba uku kunoitwa nekudhirowa bhatani redumbu mukati uye pasi pembabvu kugadzira kutaridzika-kunze kwekutarisa muabs. Bata kwemasekonzi makumi maviri kana kupfuura kuti udzidzise tsandanyama yedumbu yakadzika inozivikanwa se transversus abdominis, iyo inokoshawo pakutsigira musana uye kudzivirira kurwadziwa shure.