Iyo 5-Minute Abs Nzira yekuwedzera kune Ese Maitiro Ako Ekuita

Zvemukati

• Crunch
• Kupwanya neKnee-Up
• Diamond Crunch
• Oblique V-Kumusoro
• Plank Hip Dip
• Ongororo ye

Chikamu chakanakisa nezve workin 'kunze kweabs yako? Iwe unogona kuzviita chero kupi, uine zero zvishandiso, uye mune yakanyanya-ipfupi huwandu hwenguva. Mukana wakakwana, zvakadaro, uri kumagumo ekurovedza muviri. Zvese iwe zvunofanirwa kuita kuwedzera quickie redunhu kuti uvapise kunze uye iwe unogona kusiya rako ziya sesh kunzwa uchishamisa. Muenzaniso wakakwana: iyi yekupedzisira-yekukurumidza 5-mineti abs Workout routine kubva kumurairidzi Kym Perfetto (@kymnonstop), uyo akarovera mwana uyu kunze achangobva kumuita kumba kickboxing Workout.

Inoshanda sei: Tenderera pamitambo iri pazasi yenguva yakatarwa, kana kungotevedzera pamwe naKym muvhidhiyo. Unoda zvimwe kusvirwa? Enda kune imwe round.

Crunch

A. Rara wakatarisana pasi nemabvi achinongedza denga uye zvitsitsinho zvichichera pasi.

B. Exhale uye ubatanidze abs kusimudza mapendekete kubva pasi. Inhale kudzikisa.

Enderera kwemasekondi makumi matatu.

Kupwanya neKnee-Up

A. Rara wakatarisana pasi nemabvi achinongedza denga uye zvitsitsinho zvichichera pasi.

B. Exhale uye ubatanidze abs kusimudza mapepa epafudzi kubva pasi, kusimudza rutsoka rwerudyi uye kutyaira ibvi muchipfuva. Inhale kudzikisa mapfudzi uye gumbo rerudyi.

C. Dzokorora kune rumwe rutivi.

Enderera kwemasekondi makumi matatu.

Diamond Crunch

A. Rara wakatarisa pasi, pasi petsoka dzakatsikirirwa pamwe chete nemabvi achiwira kumativi.

B. Nemaoko akareba uye chimwe chanza chakaturikidzana pamusoro pechimwe, buritsa uye usvike pazvigunwe wakananga kuzvigunwe, uchiita abs kusimudza mapendekete kubva pasi.

C. Inhale kudzikisa.

Enderera kweminiti rimwe.

Oblique V-Kumusoro

A. Nhema kurudyi neruoko rwerudyi rwakatambanudzwa kumberi uye muchindwe uchimanikidza pasi. Ruoko rweruboshwe rwuri kuseri kwemusoro uye makumbo akatambanudzwa tsoka yekuruboshwe yakaturikidzana pamusoro pekurudyi, ichirembera kubva pasi.

B. Kudzikamisa pahudyu yekurudyi, exhale kukwenya torso kumusoro uye kukwevera ibvi rekuruboshwe kumusoro kuti ubate gokora kusvika kumabvi.

C. Muviri wezasi uye gumbo rekuruboshwe. Ita shuwa kuti usatsamire pagokora rerudyi.

Enderera kweminiti imwe, wobva wadzokorora kune yakatarisana divi kweminiti imwe.

Plank Hip Dip

A. Tanga munzvimbo yepuranga yegokora nemakumbo pamwechete.

B. Tenderedza chiuno kurudyi, uchitenderedza uchienda kunze kwetsoka yerudyi.

C. Dzokera kunzvimbo, wozotenderedza chiuno kuruboshwe, uchiumburuka uchienda kunze kwetsoka yekuruboshwe. Chengetedza chiuno mumutsara nemapfudzi mukati mekufamba.

Ramba uchichinjana kweminiti rimwe.

Ongororo ye