ʻO kaʻoi akuʻoi loa aʻoi aku ka maikaʻi loa no nā poʻe pāʻani

Huli kaʻimi i kahi papa inoa o nā hana maikaʻi loa aʻoi aku

Ua ho'āʻoʻia nā'ōnaehana abdominal maikaʻi a maikaʻi loa e nā mea noiʻi no ka Biomechanics Lab ma ka University University o San Diego. Ua makemake nā mea noiʻi e hoʻohālikelike i nā hoʻoikaika a me ka hoʻokomoʻana i nāʻoihana abdominal maʻamau eʻike ai inā he hana maikaʻi a maikaʻiʻole no ke kūkuluʻana i nāʻiʻo a no kaʻikeʻana ināʻoi aku ka hana maikaʻi o kekahi o nā mea waiwai ma ka mākaʻi. nāʻoihana kaumaha o ke kino.

ʻO ka haʻawina noiʻi noiʻi kekahi o nā papa mua, a me ka mākaukau loa, nā haʻawina i hoʻolaha nuiʻia a hoʻohanaʻia i kēia mau lā e hoʻohālikelike i ka hopena o nā hana o nā hana maʻamau. ʻO ka haʻawina e pili ana i ka'umikūmākolu mauʻoihana abdominal a me nā polokalamu hoʻomehana lola kaulana o ka makahiki 2001. Hoʻonohonoho ka poʻe noiʻi i kēlā me kēia hana no ka hoʻoikaikaʻana i ka maʻi ke hanaʻia ka hana. Ua loaʻa nā ana o ka hoʻouluʻuʻana i ka mīkiniʻeleʻele me ka electromyography (EMG), a ua anaʻia no kēlā me kēia o nā puʻupuʻu maʻi i loko o ka anatomy muscle abdominal:

• 'āpana abdominis
• waho o nā obliques waho
• nā kolepa āpau

Nā Haʻawina Haumana

Ua hāʻawi mai nā hualoaʻa o ka haʻawina iā mākou i ka papa inoa ma lalo o nāʻoihana abʻoi aku no kēlā me kēia hui kūikawā kūikawā, a me nāʻoihana ab overall ab .

Top 3 HōʻuluʻuluʻAhaʻAha

1. ʻOhana Crunch Exercise
2. Ka Hoʻokele o ka Kāpena o Kāpena
3. Crunch ma kahi hoʻolālā

Nā Hana Hana Haumā maikaʻi loa

ʻO nā mea i hoʻonaʻauaoʻia, e hana ana i kahi hue ma kahi pōleʻa hoʻolālā a me ka hoʻohanaʻana i ka mīkini lola kūpikipiki e hōʻike i ka hoʻoikaikaʻana o ka muscle.

1. ʻO ke kūlana pale
2. ʻO ke Kino Knee Raise Machine

ʻO ka Ab Rocker kahi hapaʻoi loa o nā mea i ho'āʻoʻia. ʻO ka Ab Roller a me ka Torso Track uaʻoi aku ka maikaʻi ma mua o ka Ab Rocker, akā,ʻaʻole iʻoi aku ka maikaʻi ma mua o ke kīhālua.

Nā Hualoaʻa piha o ka Haʻawina Hana Mahi

ʻO nā meaʻoi aku iʻoi aku ka maikaʻi no ka Rectus Abdominis

1. ʻOhana Crunch Exercise
2. Ka Hoʻokele o ka Kāpena o Kāpena
3. Ab Crunch ma kekahi papa hoʻokūkū
4. ʻO ka Honua Crowch
5. ʻO Torso Track
6. Ka Lū Lū Loa
7. E huli i Crunch
8. Crunch me Heel Push
9. 'Apili'Aol
10. Papa Hoʻolapa Plank.
11. ʻO kaʻAluaʻAluaʻAlua'Apau
12. E hoʻolino i ka huki
13. Ab Rocker

ʻO nā meaʻoi aku iʻoi aku kaʻoi aku o kaʻoihana koʻikoʻi

1. Ka Hoʻokele o ka Kāpena o Kāpena
2. ʻOhana Crunch Exercise
3. E huli i Crunch
4. Papa Hoʻolapaʻo Plank (Hover)
5. ʻO ka Honua Crowch
6. Ab Crunch ma ke kaʻa hula
7. ʻO Torso Track
8. Hoʻopi i ka pihi kuʻekuʻe
9. Ka Lū Lū Loa
10. 'Apili'Aol
11. Nā'ApauʻEluaʻAlua
12. ʻO ka hoʻomehana hoʻowalewale
13. Ab Rocker

E ho'āʻo i kou'ōpū (Core) Ka ikaika a me ke kūpaʻa

Hiki ke hoʻohanaʻia ka papahana Plank e nānā ai i kou ikaika. Ua hoʻokumuʻo Sports Mahinaʻo Brian Mackenzie i kēia ho'āʻo ma keʻano he mea e hoʻoholo ai i ka ikaika a me ke kūpaʻa i kēia manawa a me ka nānāʻana i ka holomua o ka manawa.

'Ahana hana hana

Inā makemakeʻoe e aʻo hou e pili ana i ke ala kūpono e hoʻohana ai i kāu abs, e hoʻomaka me nā paukū hou e uhi ana i ke anatomy a pane i nā nīnau i nīnau pinepineʻia e pili ana i ka hoʻokō .

'Ahana Hoʻoikaika

ʻO nā mea hana he nui ke kōkua no ka kūkuluʻana i ka ab a me ka ikaika o kaʻiʻo. ʻO kekahi o nā hua a me nā meaʻoi aku no ka hoʻouluʻana i ka ikaika nui, penei:

Pākiko Medicine
ʻO Kettlebells
ʻO ke kūlana pale
ʻO ke Kino Knee Raise Machine
Nā Dumbbells
'Apili'Aol

ʻO nā mea kaulike e like me ka Bosu Ball, nā papa palekana, nā papa kuʻi, a me nā mea'ē aʻe e kōkua i ke kūkulu i ka ikaika nui.

_{Nā kumuhana:}

_{Ke aʻo ACE. http://www.acefitness.org/getfit/abstudy_top.aspx}

_{Anders, Mark. "Hoʻopuka hou ka New Study i ka Crunch ma ka hoʻomehana kōpana." ACE Fitness Matters Magazine, 5/14/2001.}