9 Ab Exercises yeFlat Belly

Zvemukati

• Tummy-toning inofamba
• Pilates
• Plank poses
• Pinda mumhete
• Kugadzikana kwemabhodhi nemabhora
• Tora kufamba
• Bhasikoro crunches
• Captain sachigaro
• Torso monyorora
• Lunges
• Zvese-pamusoro pehutano hwemuviri

Tummy-toning inofamba

Tiri kurarama munguva iyo dombo-rakaoma, matanhatu-kurongedza mhasuru yemudumbu ndicho chinangwa chevazhinji vanofarira Workout. Isu tese tinoda iro rekuwachboard rinotaridzika, asi ndeapi maexercise anoshanda chaizvo? Kune maviri maseturu etsandanyama kutarisisa: iyo rectus abdominis mhasuru (iyo iwe yaunobata panguva yakajairwa situps, iyo inomhanya kubva kune yako sternum ichienda kune yako pelvis) uye iyo inoyambuka abdominis (iyo yakadzika kwazvo ab mhasuru inoputira yakatenderedza musana uye inobatsira kudzikamisa yako musimboti ).

Izvo zvakakosha kuti urangarire kuti haugone kuona-kudzikisa dumbu rako. Iwe unofanirwa kurasikirwa netaundi yemafuta pamusoro peiyo abs yako yako kuratidza kuburikidza. Cardio kudzidzira uye kudya kwakanaka ndizvo zvakakosha pakubudirira.

Edza izvi zvipfumbamwe ab Exercises sechikamu cheyakajairika yako regimen regimen.

Pilates

Pilates inotarisa yako mhasuru mhasuru, uchishanda mudumbu mako mukudzokorora kudzidzira. Semuenzaniso, iyo "iyo zana" ndeye yakagadziriswa crunch yaunobata kune zana kuverenga. Kune zvakare michina, senge iyo yekuvandudza, inosimbisa uye kutambanudza yako yakadzika dumbu mhasuru.

Zvichida zvese zvinotaridzika zvinotaridzika zvinotyisa iwe. Neraki zhinji maGyms ikozvino anopa Pilates mat makirasi. Pilates yakaderera-kubata, saka iri sarudzo huru kana iwe uchitsvaga yakapfava yekubatana kurovedza muviri iyo inouraya ab Workout.

Plank poses

Plank poses inoshanda kwazvo mukusimbisa dumbu rako, kunyangwe iwe uchiita aya marudzi emitambo yekudzidzira mukirasi yeyoga kana sechikamu chekurovedza muviri kwako. Iyo yakasarudzika plank pose inosanganisira kurara pasi nedumbu rako, wozosimudza huremu hwese hwemuviri wako pazvigunwe zvako nepamberi kana maoko munzvimbo ye "plank". Iwe unobata iyo pose kwenguva yakareba sezvaunogona. Unogona kuzvishandura nekuita puranga remukati (isa huremu hwako hwese paruoko rumwe chete kana ruoko uye mativi etsoka dzako), kana nekuita kusimudza kwemakumbo kumashure uchiri muchimiro cheplank positi.

Pinda mumhete

Iko kupenga uye kukwikwidza kwaunoita iwe uchirova tsiva uchibatanidza ese maviri maseti eab ab mhasuru. Bhoksi isarudzo yakasimba yehutano hwakakwana. Midsection yako inozoshanduka kana iwe ukatarisa pakuwana fomu yako zvakanaka. Mazhinji magym anopa makosi ekutsigira tsiva, uye mhete yako yemuno yetsiva inogona kuva nevarairidzi vega vega-kune-mumwe kudzidziswa.

Kugadzikana kwemabhodhi nemabhora

Ose mabhora nemabhodhi zvinopa nzira yekuenderera mberi nekuita ese maseti eab mhasuru, uku uchiita zvakapusa kurovedza sema pushups uye squats. Fomu chaiyo ndiyo yakakosha kana uchishandisa aya ekurovedza mabhora uye mabhalansi mabhodhi. Mazhinji magym anopa makirasi, saka tora mukana weyambiro yehunyanzvi kana uchikwanisa.

Tora kufamba

Iwe unofanirwa kuwedzera mafuta-anopisa cardio mune yako tsika kuti yako abs iratidze kuburikidza. Sarudza chiitiko chinofarira uye chinokukurudzira, sekumhanya, kufamba, kushambira, kana kutenderera. Vavarira kwemaminetsi zana nemakumi mashanu pasvondo rekurovedza muviri zvine mwero kana maminetsi makumi manomwe nemashanu esimba rekurovedza muviri, pa.

Bhasikoro crunches

Iyo bhasikoro inofamba inoshanda ese maviri seti eab mhasuru. Ichi chiitwa chinogona kubatsira kuveza toni yepakati kana yaitwa nefomu chaiyo. Ive nekuchengera kuti usashungurudza mutsipa wako kana uchizviita.

Rara pasi pameti uye woisa maoko ako kuseri kwemusoro wako, zvinyoronyoro uchitsigira musoro wako neminwe yako usingadhaye. Uya nemabvi ako pachipfuva chako, uchitenderedza muviri wako wepamusoro kuti usangane nemabvi ako negokora reruoko rwako rwakatarisana (ona mufananidzo). Gumbo rakapesana rinobuda rakananga kunze. Chinja kune iro divi rinopesana, "kuchovha" makumbo. Ita imwe kusvika kumatatu seti gumi nemaviri kusvika gumi nematanhatu ekudzokorora imwe neimwe.

Captain sachigaro

Iko kusarudzika kwechinyakare iko zvino kwanyanya kutarisirwa sekusaita basa rekurovedza muviri uye chinogona kukonzera marwadzo kumashure. Zvisinei, kufamba kwepullup kunoitwa mu "sachigaro wekapteni" (chigaro chepamusoro chepllup) ichiri kutariswa senzira inoshanda kwazvo yekutaura pakati nepakati.

Ichi chiedzo chakaedzwa uye chechokwadi chinosanganisira kurembera kubva pachigaro chepullup nekusimudza makumbo ako pamberi pako, kukotama muchiuno. Gara uine chokwadi chekushandisa chaiyo fomu. Deredza mapepa ako uye wedzera mutsipa wako seyako yekutanga nzvimbo.

Torso monyorora

Ichi chiitwa chinoitwa kusimuka. Mira netsoka dzako muchiuno-chinhambwe nepakati uye maoko ako muchiuno chako. Dzorera muviri wako wepamusoro kurudyi, uye dzokera kunzvimbo. Dzokorora kuruboshwe, wobva wadzokera kumashure. Shanda kusvika kumatatu matatu e15 reps.

Imwe nzira yekuwedzera zvimwe pachiitwa ichi kutora zvirema zvidiki zvemaoko woisa maoko ako kudivi uchiita twist.

Lunges

Iwe haugone kufunga nezvemapapu sekutarisa yako abs, asi aya maekisesaizi anoshanda kwazvo kwese-pamusoro pemuviri toners, kunyanya kune ako "epakati" mhasuru. Mira nemakumbo ako hudyu-hupamhi parutivi, wobva wapfuurira kumberi mune chinzvimbo chemukati. Ita shuwa yekuchengeta musana wako mabvi anenge 3 inches kubva pasi. Iwe unogona kuwedzera dumbbells diki kune zvishoma kuwedzera kusimba.

Zvese-pamusoro pehutano hwemuviri

Rangarira kuti hazvisi zvese nezve nzvimbo-yekudzidzisa kana zvasvika kune yako abs. Chengetedza macalorie ako mukutarisa uye shanda kakawanda kadhioio kudzidzira mune ako maitiro. Chengeta muviri wako wese mupfungwa apo iwe unoshanda uchienda kune unodakara midsection.