Rɛktus Abdominis we de na di bɔdi
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Rɛktus Abdominis we de na di bɔdi
di Rεktus Abdominis εksεsayz de tכk bכt di bכdi mכsul dεm fכs, we de mek di kכr trεnk εn stεbiliti, we rili impɔtant fכ di כvala fitnεs εn di aktiviti dεm we i de du ɛvride. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am fɔ fit difrɛn fitnɛs lɛvɛl dɛn. Wan wan pipul kin want fɔ du dis ɛgzampul fɔ mek dɛn ebul fɔ tinap fayn, fɔ mek dɛn ebul fɔ ple atletik, fɔ mek dɛn nɔ gɛt bak pen, ɔ fɔ mek dɛn gɛt wan eria na dɛn bɛlɛ we dɔn tɔn.
Okukubidde ku: Nkugiyigisa Rɛktus Abdominis we de na di bɔdi
- Put yu an dɛn biɛn yu ed ɔ akɔdin to yu chɛst, ɛn mek shɔ se yu nɔ pul yu nɛk we yu de du di ɛgzampul.
- Engage yu kor εn lif yu כp bכdi tכwεd yu ni dεm, kip yu lכw bak in kכntakt wit di fכs.
- Hol dis pozishɔn fɔ sɔm sɛkɔn, pe atɛnshɔn fɔ tayt yu bɛlɛ mɔsul dɛn.
- Smɔl smɔl, put yu bɔdi dɔŋ bak dɔŋ to di say we yu bigin, kɔntinyu fɔ kɔntrol am ɛn nɔ alaw yu bɔdi fɔ jɔs fɔdɔm bak na grɔn. Ripit dis fɔ di ripit we yu want.
Amakulu mu kubiteekamu Rɛktus Abdominis we de na di bɔdi
- Kɔntrol Muvmɛnt: Mek shɔ se yu muvmɛnt slo ɛn kɔntrol. If yu swing ɔ yuz mɔmɛnt fɔ kɔmplit di muvmɛnt kin mek di mɔsul dɛn nɔ wok fayn ɛn i kin mek yu gɛt injury mɔ.
- Brith: I impɔtant fɔ blo kɔrɛkt wan we yu de wokɔt. Inhal as yu de pripia fɔ di muvmɛnt ɛn pul briz as yu de du di kɔntrakshɔn. If yu ol yu briz ɔ yu nɔ de blo fayn, dat kin mek yu ed de tɔn ɛn i nɔ go ɛp fɔ mek di mɔsul dɛn kɔntrakt.
- Nɔ Rɔsh: Bɔku pipul dɛn kin mek di mistek fɔ tray fɔ rɔsh fɔ du dɛn bɛlɛ ɛksesaiz. Dis kin mek di fɔm we nɔ fayn ɛn i kin mek i nɔ wok fayn. If yu muv sloslo, i go mek di mɔsul dɛn ɛnjɔy mɔ ɛn i go mek yu gɛt bɛtɛ rizɔlt.
- Progres Smɔl smɔl: Nɔ push yusɛf fɔ
Rɛktus Abdominis we de na di bɔdi Ebitala by'omuyigiriza
Mwebale kuteekamu Rɛktus Abdominis we de na di bɔdi?
yes, di wan dεm we de bigin kin du εksεsayz dεm we de tכk to di rεktus abdominis, we na di mכsul we de rispansabl fכ di "siks-pak" luk. Bɔt i impɔtant fɔ bigin wit di bɛsis ɛgzampul dɛn ɛn smɔl smɔl fɔ mek yu gɛt mɔ pawa as yu trɛnk ɛn bia de go bifo. Na sɔm ɛgzampul dɛn we fayn fɔ di wan dɛn we de bigin fɔ du am: 1. Krɔnch: Ledɔm na yu bak, bɛn yu ni ɛn kip yu fut flat na grɔn. Put yu an dɛn biɛn yu ed. Lift yu ɔpa bɔdi kɔmɔt na grɔn, ol am fɔ smɔl tɛm, dɔn put yu bak dɔŋ. 2. Plank: Gɛt push-ap pozishɔn, bɔt rɛst pan yu fɔs an insted ɔf yu an. Kip yu bɔdi na wan stret layn frɔm yu ed to yu fut. Hol dis pozishɔn fɔ as lɔng as yu ebul. 3. Leg rayz: Led pan yu bak wit yu leg stret. Lift yu leg dɛn to 90 digri angle, dɔn smɔl smɔl, put dɛn dɔŋ bak dɔŋ. Mɛmba se, i rili impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri ɛn fɔ mek yu gɛt di bɛst bɛnifit
Ki kitiibwa eby'okukozesa omuntu Rɛktus Abdominis we de na di bɔdi?
- di baysikul kranch na vεryushכn we nכ de כnli wok di rεktus abdominis bכt i de εngage di obliques bikoz fכ di twist mכshכn we involv.
- di rivεs kranch na εksεsayz we de na di lכw bכdi we de fכs tכk to di rεktus abdominis bay we i de es di hip dεm kכmכt na di fכs.
- di vεtikal leg kranch na mכr chεlεnj vεryushכn we involv fכ es yu leg vεtikal εn kranch כp, tכk to di rεktus abdominis.
- di lכng an kranch na כda vεryushכn we de inkrεs di difikulti bay we yu de εksεnd di an dεm bihayn yu, so dat de mek yu nid mכr εfכt frכm di rεktus abdominis fכ es di כp pat na di bכdi.
Eby'okukozesa omulungi okugabana n'eby'omanyi Rɛktus Abdominis we de na di bɔdi?
- baysikul Krכnch dεm spεshal tכk to di rεktus abdominis εn di obliques, we de gi wan kכmprεhεnsiv ab wokכt we de kompliment di rεktus abdominis bay we i de wok di mכsul dεm frכm difrεn angul dεm εn intensiti.
- Leg Raises na wan ifektiv lכw ab εksεsayz we de kompliment di rεktus abdominis bay we i de fכkus pan di lכw pat pan di mכsul, we bכku tεm dεn kin nεgεkt insay כda bכdi εksεsayz dεm.
Amagamba ag'ewayogenze Rɛktus Abdominis we de na di bɔdi
- Bodiweit eksasaiz fɔ di wɛst
- Rectus Abdominis wokɔt fɔ wok
- Waist targeting wokɔt dɛn
- Bɔdi wet wɛst ɛgzampul dɛn
- Trenin fɔ di mɔsul dɛn na di bɛlɛ
- Rectus Abdominis bɔdi wet ɛksɛsayz
- Ɛksayz fɔ mek yu wɛst slim
- Bodyweight wokaut fɔ abs
- Ɛksesaiz fɔ Rɛktus Abdominis
- Waist toning bodiweit eksasaiz