I-Simple Ishukumisela Ukuqinisa Isizinda Sakho
Ukuzivocavoca okulandelayo kuphelele ekubhekiseni i- abs futhi ephansi emuva kulabo osebenza ekwakheni umgogodla oqinile. Uzoqala ngokuma uhamba phambili bese uhambisa indlela yakho eya phansi ukuze uthole izivivinyo ezihlukahlukene ezizoshaya zonke imisipha e-abs yakho.
Ukuqapha
Bheka udokotela wakho uma unenkinga noma izinkinga zezokwelapha.
Izinsiza
Ibhola lomuthi noma isisindo esincane
Kanjani
- Vumbela nge-cardio encane ngaphambi kwalokhu kuvivinywa
- Yenza umsebenzi ngamunye okungenani isethi ye-10-16 ye-reps.
- Yenza umsebenzi ngamunye kancane bese ugxila esimweni esihle rep replication ngayinye
- Uma unezinkinga ezisezantsi emuva kwezinye ze-crunches, faka ithawula ehlanganisiwe ngaphansi kwe-back your back for support more
- Yeqa noma yikuphi ukuhamba okulimazayo
1 - I- Med Ball Woodchop
Ngamamitha amakhulu, ubambe ibhola lemithi (imayini ibe ngu-6 lbs) ne-squat, uthumela iziswini emva kwakho ngenkathi uguqula ibhola phansi futhi ungaphandle kwe-hip kwesokunxele. Phonsa ezithende ukuma bese ugijima ibhola phezulu nangaphezulu lapho u-diagonal, ngakho ibhola liphezu kwehlombe elifanele.
Phinda u-16 ubuyeke ngaphambi kokushintsha izinhlangothi.
2 - I-Med Ball Side Bend
Ngezinyawo uthathe ibanga elide, ubambe ibhola phezulu phezulu, izingalo ziqonde njengoba ungazenza. Ukugcina isikwele esikhwameni bese uqondile, uncike ngakwesokudla kuze kube yilapho ukhululeka khona, ucindezela okhalweni lwakho. Buyela esikhungweni bese ufika kolunye uhlangothi, ugcine ukuhamba kancane futhi kulawulwa.
Phinda u-16 u-reps esiphelele.
I-3 - Iplanti eguquliwe
Qala ngokubeka izintambo phansi bese uphumula umzimba emadolweni. Gxilisa i-abs ngokuqinile ukumbamba umzimba wakho ngokuqondile kusuka ekhanda kuya emadolweni ngaphandle kokugoqa phakathi, amehlo abuka ngokwemvelo phambili. Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka, phumula futhi uphinde izikhathi ezintathu noma ngaphezulu.
Uma iplanti elungisiwe lilula kakhulu, cabanga ukukhipha iplanki egcwele.
4 - Side Plank Hip Izindleko
Hlala, uhlezi ngakwesobunxele kwesobunxele nangokwesobunxele kwesokunxele, amadolo agubukile nezintambo, amadolo, nezinyawo. Ungabeka isandla sokunene phansi ukuze usebenzise noma ku-hip (kunzima). Cindezela engxenyeni ye-forearm bese ucindezela ama-oblique ukuphakamisa izinkalo emgqeni (amadolo ahlale phansi). Bamba ngokufushane futhi ephansi, nje uthinte umbhede ngaphambi kokuphakamisa izinyathelo futhi. Phinda u-16 ubuyeke ohlangothini ngalunye.
Ngenkinga enzima kakhulu, ungakwazi ukuphakamisa amadolo wakho phansi, njengoba kufanekiselwe. Ingalo yakho ingadluliselwa noma ibekwe ezinqulwini zakho.
5 - Inyoni Inja
Qala ezandleni namadolo ngemuva bese iqonde le-abs lidonsa.
Phakamisa ingalo yesokudla kuze kube yilapho isilinganiswa nomzimba futhi ihambisana nendawo. Ngesikhathi esifanayo, uphakamise umlenze wesokunxele uphinde uwuqondise kuze kube yilapho uhamba phansi.
Phinda ngaphesheya, izinhlangothi ezishintshayo ezingu-16 zibuyela emuva.
6 - Hlangana neHeel Push
Themba ngemuva kwakho ngamadolo ogobile futhi izandla zikhahlela kahle ikhanda. Gcina izinyawo ziguquguquke njengoba ubhekana ne-abs, uphakamisa amahlombe phansi. Ngaphezulu kwe-crunch, cindezela izithende zakho phansi bese ucindezela umhlane wakho ngokubhebhethekisa bese ukhulisa kancane phansi.
Yehla bese uphinde ubuyele emuva ezingu-16.
Bamba ngobumnene ikhanda lakho futhi ugweme ukudonsa entanyeni yakho.
7 - Ukuguqulwa kwe-Crverse
Lala phansi bese ubeka izandla phansi noma ngemuva kwekhanda uphinde ufike emadolweni ufike esifubeni kuze kube yilapho uhambela ama degree angu-90. Vumelanisa i-abs ukuphoqa izintambo phansi, ufike emilenzeni kuze kube sehlahleni.
Phinda u-16 ubuyekeze.
Kuyinto inhlangano encane kakhulu, ngakho-ke zama ukusebenzisa i-abs yakho ukuba uphakamise izinyathelo zakho kunokuba uguqe imilenze yakho futhi udale ukukhula.
8 - Ibhuloho
Ngamaviki egobile futhi izingalo zihlala phansi, ngokucophelela cindezela iziqhwa kuze kube sezingeni lamadolo. Gcina intamo ikhululekile futhi ibambe ngokufishane leso sikhundla. Yehlisa emuva kancane futhi uphinde uphinde uphinde uqhubeke.