4 mau hana nui a me nā neʻe e pono ai ʻoe e hoʻololi i kāu abs

ʻO kā mākou koho ʻana i nā huahana ua hoʻāʻo ʻia i ka hoʻoponopono, apono ʻia e ka poʻe loea. Hiki iā mākou ke loaʻa nā komisina mai nā loulou ma kā mākou pūnaewele.
Eia kahi ʻāpana mai ka New Men's Health Training Guide's 90-Day Transformation Challenge: Abs.Ma hoʻokahi puke, e loaʻa iā ʻoe nā mea hana a pau āu e pono ai - ka ʻike, nā alakaʻi meaʻai, a me nā hoʻomaʻamaʻa - e kūkulu i kou abs i 3 mahina wale nō.
E like me kaʻu i ʻōlelo pinepine ai, ʻo ka hoʻolālā ʻana i kāu papahana he hui pū ʻana ma waena o nā mea āpau e hoʻomaikaʻi ai ʻoe i kou ʻano.
No ka hana ʻana i ka ʻanuʻu aʻe, pono ʻoe e nānā i nā ʻano ʻehā o nā neʻe (a me nā neʻe kūʻē) āu e haku ai i ka holomua o ka papahana. He mea nui kēia mau ʻano hoʻoikaika kino no ke kūkulu ʻana i kou abs.
ʻAʻole e hoʻonui wale nā ​​ʻehā o kēia mau ʻāpana i nā mākau i loaʻa iā ʻoe, akā e hoʻohui pū i kekahi mau mea hana hou i kāu kāʻei mea hana.
ʻO Bracing kekahi o nā mākau haʻahaʻa loa i ka hoʻomaʻamaʻa. Pono ʻoe e kākoʻo i ka mea āu e makemake ai e pale aku, i kēia hihia e pili ana i ke kūlana o kou iwi kuamoʻo. ʻO ka pose āu e lawe ai i kēlā me kēia lā ʻo ia ke ʻano like āu e lawe ai i ka hāpai.
ʻO Bracing ka hana o ke kūkulu ʻana i ke kūpaʻa ma waena o nā poʻohiwi a me nā pūhaka. Pono ia e like me kahi laina hoʻopaʻapaʻa ikaika e pili ana i ka lalo o ka umauma a me ka ʻūhā.
ʻO ke kaomi intra-abdominal ua wehewehe ʻia e like me ke kaomi paʻa i loko o ka ʻōpū o ka ʻōpū. Hiki i kēia mīkini ke hoʻopaʻa maikaʻi i kou ʻōpū. E noʻonoʻo ʻoe i kou kino luna he ʻōmole wai plastik ʻole. ke ho'āʻo nei e hoʻohana i ke aʻo ʻana.
E like me kaʻu i ʻōlelo ai ma mua, ʻo ke kumu he hui hoʻoili ikehu. Inā ʻoe e sprinting, squatting, pressing, etc., pono ʻoe e ʻike pehea e kākoʻo pono ai i kāu kumu a me ka nui.
He neʻe koʻikoʻi ka neʻe ʻana. ʻO ka hapa nui o nā neʻe āu e ʻike ai i ka poʻe e hana nei i loko o ka hale haʻuki ma kahi kaʻawale, ma o nā laina pololei, ʻaʻole like me ke ʻano o ko mākou ola ʻana i kēlā me kēia lā. ʻO ka ʻoiaʻiʻo, ʻo mākou (nui).
ʻO ka hoʻololi ʻana ka hoʻohui ʻana o nā hui like ʻole a me nā ʻōnaehana muscular e hana ana a puni kahi kiko waena. ʻO ka maʻamau, aia kēia wahi kikowaena i ka waena waena, ʻoiai ke neʻe mākou a puni ke kino a i ʻole nā ​​pae like ʻole.
E like me kaʻu i ʻōlelo ai, he neʻe koʻikoʻi ka hoʻololi ʻana. Ke neʻe mākou, makemake wale ke kino e hana i ka mea maikaʻi loa ke manaʻo ʻo ia he palekana. ʻO ke kūkulu ʻana i kahi hoʻolālā no ke kino i ʻike lākou i ka palekana a me ka ʻoluʻolu ma o ka neʻe ʻana e wehe i nā manawa hou no ka neʻe ʻana.
E like me kou makemake ʻole e aʻo i ka holo kaʻa kaʻa ʻole, ʻaʻole ʻoe makemake e aʻo pehea e pale pono ai i ka milo i ka waena waena ma mua o kou ʻike ʻana i ka milo.
Ua like ke ano anti-rotation me ka bracing; loaʻa iā ia ma o ka hoʻomaʻamaʻa ʻana. ʻO kekahi o nā kumu nui e kūleʻa ai kēia papahana ʻo ia ka wehe ʻana i nā lā he 90, e hāʻawi ana iā ʻoe i manawa e kūkulu mālie ai i hoʻokahi akamai ma luna o kekahi.
He hana maʻamau ka kulou ʻana i mua. ʻOiai e nānā pinepine ʻia i kēia mau lā, hoʻomākaukau ka spinal flexion iā mākou no nā neʻe maʻamau, no laila pono mākou e hoʻomaikaʻi maikaʻi i ka hana ʻana i kēia neʻe kumu.
ʻAe, ʻo ia hoʻi, ʻaʻole maikaʻi loa nā crunches a me nā neʻe ʻē aʻe. execution! No laila makemake wau e hoʻoikaika i kou ʻano a me kou ʻenehana i kēlā me kēia pae.