Iyo 10-Maminiti Pamba-Pamba Yezasi Abs Workout yetsanangudzo Mukati mako

Zvemukati

• L-Sit Sit-Up
• Kusiyanisa Twist-Up
• Yakazotevera V-Up
• Cannonball Crunch
• Reverse Crunch + Gumbo Simudza
• Buda
• Russian Super Twist
• Kupfuura 'n' Pasi Kwegumbo Simudza
• V-Kumusoro
• Ongororo ye

Gadzirira kusimbisa uye taura yako yepakati nepakati neiyi 10-miniti yakaderera abs Workout iwe yaunogona kuita kumba-kana chero kupi, chaizvo. Bhaisa kunze usati warova kumahombekombe kana kukanda pamusoro pechirimwa kumusoro, kana pakupera kwekumhanya kweiyo abs blast chero, chero kupi. Uku kurovedzera muviri kwakagadzirirwa kunanga mhasuru yega yega mumadziro ako edumbu, nekutarisa kwakakosha pazasi abs. .

Inoshanda sei: Ita yega yega yekufamba pamwe chete nevhidhiyo kana kutevera nhanho-nhanho pazasi. Kana iwe uchida kwenguva refu yekurovedza muviri, dzokorora rino dunhu kamwe kana maviri dzimwe nguva kwemakumi maviri- kusvika makumi matatu-maminetsi ekurwiswa kumashure.

L-Sit Sit-Up

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa, uye maoko akatambanudzwa akananga pamusoro pechipfuva, minwe yakananga padenga.

B. Kudhonza bhatani remudumbu mumuzongoza, exhale uye simudza muviri wepamusoro kubva pasi, uchisvika pamaoko akatwasuka pamusoro. Muviri wepamusoro nepasi unofanira kuumba 90-degree angle pahudyu.

C. Inhale uye kuderedza muviri wepamusoro pasi, zvishoma nezvishoma uye kudzorwa, imwe vertebra panguva.

Dzokorora kweminiti imwe.

Kusiyanisa Twist-Up

A. Rara wakatarisa pasi wakatambanudza makumbo, maoko nenzeve nemagokora akatarisa kumativi.

B. Simudza muviri wepamusoro kubva pasi, panguva imwe chete uchidhonza gumbo reruboshwe kubva pasi, uchisvika kuruoko rwerudyi kurutsoka rwekuruboshwe, nekutenderera kushoma mutumbi.

C. Dzikisa pasi kunzvimbo yekutanga uye dzokorora kune iro divi rakatarisana.

Ramba uchichinjana kweminiti rimwe.

Yakazotevera V-Up

A. Nhema kurudyi neruoko rwerudyi rwakatambanudzwa kumberi kubva pachipfuva nemuchindwe wakatsetseka pasi. Ruoko rweruboshwe rwuri panzeve yekuruboshwe, gokora rakatarisa kudivi.

B. Uchishandisa ruoko rwekurudyi rwekuyera uye nekuchinja huremu pachiuno chekurudyi, simudza muviri wepamusoro kubva pasi panguva imwe chete uchidhonza makumbo kubva pasi. Edza kubata gokora reruboshwe kuruboshwe ibvi kumusoro kwekufamba.

C. Dzokera kumashure kunzvimbo yekutanga.

Dzokorora kweminiti 1 padivi.

Cannonball Crunch

A. Rara wakatarisa pasi wakakotama mabvi, zvitsitsinho zviri pasi, uye maoko akatambanudzirwa kumusoro, biceps nenzeve.

B. Kuchengeta yakadzika kumashure yakadzvinyirirwa pasi, exhale uye dhonza iyo yekumusoro neyezasi muviri mubhora, uchisvika maoko wakananga kuzvitsitsinho.

C. Dzokera kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

Reverse Crunch + Gumbo Simudza

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa uye zvanza zvakatsikirirwa pasi pasi pehudyu.

B. Simudza makumbo kusvika ku90 madhigirii kuitira kuti ave perpendicular pasi, ipapo pakarepo dzinga chiuno kubva pasi. (Fomu zano: Edza kuchengeta tsoka pamusoro pehudyu.)

C. Hudyu dzezasi zvino tsoka dzichidzika pasi nekudzora, kudzoreredza kufamba kudzokera kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

Buda

A. Nhema kutarisana nemakumbo nemaoko akawedzerwa, biceps nenzeve.

B. Dhonza iyo yekumusoro neyepasi muviri kumusoro muchikepe kumira chinzvimbo, kuenzanisa pane glutes uye kuumba "V" chimiro neturu uye zvidya, ine shins yakaenzana nepasi. Bata hamstrings kumusoro kwekufamba kuti uwane chiyero uye ubate kwesekondi 1.

C. Dzikisa pasi kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

Russian Super Twist

A. Gara pasi wakakotama mabvi, zvitsitsinho pasi, mutumbi wakazembera shure zvishoma, uye maoko akabatira pamwero wechipfuva.

B. Kuchengetedza makumbo, shandura torso kurudyi, kutambanudza ruoko rworudyi shure kwako, kubata ruoko rworudyi kusvika pasi.

C. Dzokera kunzvimbo yekutanga uye dzokorora kune rimwe divi.

Ramba uchichinjana kweminiti rimwe.

Kupfuura 'n' Pasi Kwegumbo Simudza

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa, michindwe yakatsikirirwa pasi pasi pehudyu.

B. Simudza tsoka kubva pasi, kuyambuka rutsoka rworudyi kuruboshwe. Chinja, kuyambuka rutsoka rworuboshwe pamusoro kurudyi, uku uchisimudza makumbo masendimita mashoma kumusoro. Ramba uchiyambuka tsoka uchidzoka uye kudzoka kusvikira tsoka dzave pamusoro pehudyu.

C. Ramba uchiyambuka tsoka uchidzikisa makumbo kudzokera kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

V-Kumusoro

A. Nhema wakatarisana pasi nemakumbo nemaoko akatambanudzwa, biceps nenzeve.

B. Dhonza muviri wepamusoro newezasi kubva pasi kuti uite "V" chimiro, uchisvika pamaoko kusangana nezvigunwe.

C. Kudzika kusvika panzvimbo yekutanga.

Dzokorora kweminiti imwe.

Usakanganwe kunyorera kuMike's YouTube chiteshi chemahara vhiki Workouts. Tsvaga zvimwe zvaMike paFacebook, Instagram, uye webhusaiti yake. Uye kana iwe uchitsvaga yakazara-kureba 30+ maminetsi ekudzidzira, tarisa yake ichangoburwa kunyoreswa saiti MIKEDFITNESSTV.

Ongororo ye