Iyi 10-Minute Ab Workout Inotaridza Iwe Haufanire Kuti Ushandise Nokusingaperi Kuvaka yakasimba Strong

Zvemukati

• Ongororo ye

Aenda kare mazuva ekushandisa awa yakazara kudzidzisa yako abs. Kuti uwedzere nguva nekuita basa, dzimwe nguva zvese zvaunoda ndeye 10-maminetsi ab Workout. Usatenda isu? Iyi ndiyo maminetsi gumi ab Workout Tone It Up's Karena naKatrina vanopika uye iyi cardio core Workout wachi inomhanya mukati memaminitsi gumi zvakare.

Kana chiri *chaizvo* chauri kushanda paunenge uchiita ab Workout? Izvo zvinoenderana nechinangwa chako.

Kana iwe uchitsvaga yakasimba, yakasimba musimboti, yakazara, iwe uchazoda kunanga iyo transversus abdominis, iyo yakadzika core-inodzikamisa mhasuru dzinomhanya dzakachinjika dzakatenderedza pakati pechikamu chako uye, kana yakasimba, inobatsira kudzivirira kurwadziwa kwemusana uye kukuvara panguva yemajenya. yekusimudza masimbi inofamba.

Kana zvichioneka "abs" ndizvo zvauri kutevera, kazhinji zviri zviviri mhasuru mapoka ari kutamba: iyo rectus abdominis (RA) uye izvo zvinorema. Iyo RA ndiyo yako "nhanhatu-pack" abs (isu tinoashanda kuburikidza ne torso flexion-chinyakare crunch kana sit-ups kana reverse crunches kana gumbo rinosimudza). (BTW, iri * chaizvoizvo* freakin yakaoma kuveza yakazara-pack matanhatu.) Unogona kushandura obliques paunodzidzira torso flexion uye kutenderera (verenga: bhasikoro crunches kana Russian twists). Aya manomwe kutenderera anofamba achanyatso kuveza ako oblique, futi.

Ab kudzidzira (hongu, kunyangwe maminetsi gumi-ekushanda) inopa zvikomborero zvakakomba, zvakare-uye ichokwadi kunyangwe yako matanhatu-mapakeji haisi zvinoonekwa. Nheyo yakasimba inogona kudzivirira marwadzo ekudzokera shure, kubatsira kumira kwako, uye kudzivirira musana wako kubva pane zvose kubva pakutakura girosari kusvika kune matai anoputika (verenga: nei simba repakati rakakosha zvikuru).

Ndosaka takakumbira YouTuber uye murairidzi Kym Perfetto kuti vauye nekukurumidza 10-miniti ab Workout iyo inoshambadza yako musimboti uye kugadzira yako midsection. (Kufanana nemaitiro aKym? Ipapo unomuda kwemaminetsi mashanu about iwe yaunogona kuendesa pairi chero routine.)

Inoshanda sei: Tevedzera pamwe nevhidhiyo kana kutenderera kuburikidza nemaekisesaizi ari pazasi; ita yega yega kwemasekondi makumi matatu uye dzokorora kaviri kuburikidza.

Chitsitsinho Taps

A. Nhema wakatarisana pasi, pasi kumashure uchimanikidza kupinda muvhu, mabvi akasimudzwa pamusoro pehudyu nemakumbo pane 90-degree angle. Maoko anotambanudzwa pamusoro uye pinda mumadziro kana mubhedha shure kwemusoro.

B. Kuchengeta makumbo munzvimbo imwechete (kuumba 90-degree angles), pasi chitsitsinho chekurudyi kuti urove pasi uye kudzokera kunzvimbo yekutanga. Wobva wezasi chitsitsinho kuruboshwe kuti ubate pasi uye dzokera kunzvimbo yekutanga. Ramba uchichinjana.

Shiri-Imbwa

A. Tanga munzvimbo yetafura yepamusoro pamakumbo mana.

B. Simudza uye wedzera gumbo rerudyi kumashure uchisimudza nekusimudzira ruoko rweruboshwe wakananga kumberi, biceps padhuze nenzeve.

C. Dzoka kuti utange, wozodzokorora neruwoko rwakatarisana negumbo. Ramba uchichinjana.

Kufamba Mapuranga

A. Tanga munzvimbo yakakwirira yepuranga.

B. Famba tsoka nhanho shoma uchienda kumaoko, uchikwenya muviri une zviuno wakananga kusirin'i.

C. Famba tsoka uchidzokera kumashure kuti udzokere kupuranga. Ramba uchifamba tsoka kupinda nekubuda.

Slow Mountain Climbers

A. Tanga munzvimbo yepamusoro yeplank.

B. Kuchengeta musimboti wakasimba uye bhuti pasi, tyaira kurudyi ibvi mukati kuchipfuva, wobva wadzokera kunzvimbo yekutanga.

C. Dhiraivha kuruboshwe ibvi muchipfuva, wobva wadzokera kunzvimbo yekutanga. Ramba uchichinjana.

Reverse Crunches

A. Kubata pane chimwe chinhu kuseri kwemusoro kana zvichidikanwa, rara wakatarisana pasi nemakumbo akatambanudzwa akananga pamusoro pehudyu, zvitsitsinho kumatenga.

B. Exhale uye tyaira zvitsitsinho wakananga kusirin'i, uchisimudza mahudyu kumusoro masendimita mashoma. Zvishoma nezvishoma kudzikisa chiuno kuti udzokere kunzvimbo yekutanga.

Reverse Crunches neTwist

A. Kubata pane chimwe chinhu kuseri kwemusoro kana zvichidikanwa, rara wakatarisana-pasi pasi nemakumbo akatambanudzwa akananga pamusoro pehudyu, zvitsitsinho kumatenga.

B. Exhale uye kutyaira zvitsitsinho kumatenga, kusimudza mahudyu kumusoro mashoma masendimita uye kumonyorora chiuno zvishoma kurudyi.

C. Zvishoma nezvishoma kudzikisa chiuno kuti udzokere kutanga, wobva wadzokorora kumonyorora mune imwe nzira. Ramba uchichinjana.

Double Crunches

A. Rara wakatarisa pasi, maoko ari kumashure kwemusoro uye magokora akatarisa kunze. Makumbo ari mu90-degree angles nemabvi pamusoro pehudyu.

B. Shingairira kusimudza mashizha epafudzi kubva pasi uye kuputira mabvi kuchipfuva, uchichengeta mabvi pa-90-degree bend.

C. Zvishoma nezvishoma dzikisa kumashure kunzvimbo yekutanga.

Gara-Kumusoro V-Up

A. Nhema wakatarisana pasi, maoko akatambanudzwa pamusoro uye makumbo akatambanudzwa.

B. Batanidza musimboti kusimudza makumbo (mu90-degree angle) uye torso kusvika wakagara wakatwasuka, uchienzanisa pamuswe. Bata kwesekondi 1 kumusoro.

C. Zvishoma nezvishoma dzikisa kumashure kunzvimbo yekutanga.

Kick-Outs

A. Balance on tailbone nemambama akafuratira pasi zvakananga kuseri kwehudyu, magokora akanongedza kumashure uye shin dzakaenderana nepasi.

B. Renda torso kumashure uye wedzera makumbo, wobva wabata musimboti kuti udzokere kunzvimbo yekutanga.

B-Vasikana Mapuranga

A. Tanga munzvimbo yepamusoro yeplank.

B. Kanda gumbo rerudyi nepakati kuruboshwe kwemuviri, uchirova ruoko rweruboshwe pasi.

C. Dzokera kune rakakwirira puranga, wobva wadzokorora kune rimwe divi, uchikava gumbo reruboshwe uchienda kurudyi rwemuviri nekusimudza ruoko rwerudyi pasi. Ramba uchichinjana.

Mabhasikoro

A. Rara wakatarisana pasi ne maoko kumashure uye magokora akanongedza.

B. Simudza mapepa epafudzi uye makumbo akatwasuka masendimita mashoma kubva pasi. Tyaira ibvi rekurudyi uchienda kuchipfuva, uchimonyorora torso kubata gokora rekuruboshwe kuenda kubvi rekurudyi.

C. Chinja, uchitambanudzira gumbo rerudyi, uchityaira kuruboshwe ibvi uchienda pachipfuva, uye uchimonyanisa torso kuruboshwe. Ramba uchichinjana.

Ongororo ye