چگونه حرکات شکمی را موثرتر انجام دهیم؟

مجله تفریحی سرگرمی دخترونه

چگونه حرکات شکمی را موثرتر انجام دهیم؟

راه‌هایی وجود دارد که با کمک آن‌ها می‌توان ورزش‌های شکمی را موثرتر انجام داد‎

 

شکل دادن به عضلات شکم و آب کردن چربی‌های شکمی یکی از اهداف ورزشی بسیاری از افراد است. راه‌هایی وجود دارد که با کمک آن‌ها می‌توان ورزش‌های شکمی را موثرتر انجام داد.

 

انجام حرکات شکمی به تنهایی باعث آب شدن چربی‌های شکم نمی‌شود. افرادی که ورزش می‌کنند نیاز به رژیم غذایی دارند تا چربی‌ها را آب کنند. در انجام حرکات ورزشی باید هوشمندانه عمل کرد تا حرکات موثرتر باشد. به جای اینکه هزاران حرکت شکمی را امتحان کنید نکات زیر را رعایت کنید.

 

۱- تعداد تکرار حرکات در هر ست را افزایش دهید. 

۲- تعداد ست‌ها را افزایش دهید. 

۳- زمان استراحت بین ست‌ها را کاهش دهید. 

۴- حرکت را از زاویه‌های مختلف انجام دهید. 

۵- از وزنه‌هایی که به مچ پا بسته می‌شود استفاده کنید. 

۶- یک وزنه در ناحیه سینه نگه دارید و سپس حرکت را انجام دهید.

 

در انجام حرکت کرانچ بر روی کمر دراز بکشید. پاها را خم کنید و کف پاها را بر روی زمین قرار دهید. دم بگیرید و با بازدم عضلات شکم را منقبض کنید. سر را از زمین جدا کنید و شانه‌ها را به سمت سقف بالا ببرید. سعی کنید بدن را به سمت زانوها خم نکنید تنها چند سانت بدن را صاف از زمین جدا کرد بالا ببرید. چند لحظه بالا بمانید و سپس به حالت اولیه بازگردید.

 

منبع: ایسنا

 

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