Belly-kusimbisa kubudirira

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Kana iwe wanga uchishingairira uchiita ab tsika kuti uwane simba uye swimsuit-yakagadzirira, mikana ndeyekuti kuedza kwako kwakabhadhara uye inguva yekusimudza ante nechimwe chirongwa chemberi - chimwe chinhu kuti uwane iwe yakanyatso kuvezwa midsection. Nhau dzakanaka: Kuvandudza mhedzisiro yako hazvireve kuti uchafanirwa kuwedzera nguva yako yekurovedza muviri. Muchokwadi, neiyi yekupikisa-yakavakirwa Rx kubva kuexercist physiologist uye certified mudzidzisi Scott McLain, unogona kutowana mhedzisiro iri nani nekuita zvishoma.

Nechirongwa chake, unoshandisa kurwisa kwekunze (senge bhora remushonga kana dumbbell) kupedza mamhasuru ako asingapfuuri 15 reps paseti. "The abs yakafanana nedzimwe mhasuru mumuviri," anotsanangura McLain, maneja wekudzidzisa wega kuWesterville Athletic Club muColumbus, Ohio. "Kuti usimbe, unofanirwa kuvashandira kusvika pakuneta. Kuwedzera kuramba inzira inokurumidza, inoshanda yekuita izvozvo."

McLain yekucheka-kumucheto maekisesaizi akagadzirirwa kushanda ese mana emimba mhasuru uye yako musana extensors yeiyo yakazara yepakati Workout. Isu takave zvakare takasanganisira mirairo yevanotanga pamwe neepamberi kurovedza muviri, saka zvakanakira chero chikamu chemuviri. Nenguva yaunochengetedza nekuita mashoma reps, McLain anokurudzira kuita yakawedzera cardio kunyungudika ab flab. Uye kana iwe ukatarisa kudya kwako (ona "Iyo Flat Abs Kudya"), mumavhiki chete kusvika masere masere unogona kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita,

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