Para kurasikirwa nedumbu hapana chinhu chiri nani pane mamwe maitiro akashandurwa uye zviitiko Kana iwe uchida kurasikirwa nemudumbu uye mhasuru mafuta munzvimbo ino panguva imwe chete, maitiro epamuviri akakosha. Kune vanotanga, tanga ne dumbuyekupedzisira crunch. Kuti uite izvi, zviri nyore kutora chinotevera chinzvimbo, wakarara kumusana, makumbo akakotama, tsoka pasi uye maoko kumashure kwemusoro. Iko kupera kunopera kunodzokera kumashure. Iyo inokurudzirwa nekudzokera kunzvimbo yekutanga, uyezve inotangwazve kanokwana makumi maviri.
Iwe unotanga nemaseti mana e4 abdominal katatu pasvondo, kuwedzera muhuwandu uye kuwanda sekufambira mberi kunoitwa. Kuti urasikirwe nedumbu zvinodawo kudzidzira plank abs. Yakaitwa nenzira kwayo, chiitwa ichi chinonyanya kusimbisa mablique emimba, ndiko kuti, mhasuru dzekunze dzemudumbu, izvo zvinoita kuti zvinyanye kunakidza kana zvasangana nemhasuru dzemudumbu. abdominal crunch.
Zvinokurudzirwa kutora chinzvimbo ichi, wakarara pamubati wekusimbisa muviri, nechiso chako chakatarisa pasi, magokora ako nemaoko epasi pechipfuva. Muviri unosimudzwa nekusendamira pazvigunwe uye chinzvimbo chinochengetwa nekuda kwekumanikidza kwe tsandanyama dzemutumbi. Iwe unofanirwa kuchengeta musana wako wakatwasuka uye chengeta chiuno chako chisinga nyatso. Nzvimbo yacho inoitwa kwemasekondi makumi matatu, uyezve yobva yatanga futi.
ari abdominal bhasikoro Ivo vanozivikanwa nekugona kwavo, uye zvakare vanokutendera kuti ushande oblique mudumbu. Icho chiitiko chakaringana kurasikirwa nedumbu zvinobudirira.
Chinzvimbo chekutorwa chinotevera, chakarara kumusana, zvigunwe zvishoma zvichizorora patembere. Mabvi anokwidzwa kuchipfuva achikumbira iyo tsandanyama dzemutumbi uye mhasuru imwe chete iyi inoshandiswa kusimudza mapendekete abve pasi. Ipapo gumbo rerudyi rinotwasanuka uye gokora reruboshwe rinosvika pabvi rekurudyi, uyezve kufamba kwacho kunochinja, gokora reruboshwe-kuruboshwe, uye kuruboshwe gokora-kurudyi. Kufambisa kwega kwega kunofanirwa kudzokororwa kanokwana gumi neshanu, kutanga nemiseti mitatu katatu pasvondo.