Dzvanya Core Yako neiyi Yepamberi Yoga Kuyerera kune Yakasimba Abs

Zvemukati

• Plank
• Superhero Plank
• Plank
• Mabvi-kugokora Tap
• Forearm Plank
• Knee-ku-Elbow Tapira
• Hip Dips
• Plank
• Ongororo ye

Parizvino iwe unoziva kuti iyo nyika yeabs kurovedza muviri uye yepamoyo basa rakakura kwazvo kupfuura #basic crunches. (Asi nokuda kwechinyorwa, kana chaitwa nemazvo, crunches ine nzvimbo yavo yakakodzera mubasa rako.) Hapana anoziva izvi zviri nani kupfuura yogis, avo vanogara vachishandisa core yavo kudzikamisa muviri wavo weinversions uye inobata iyo inoda super-strong abs.

Nekudaro, hazvishamise kuti inoyerera yoga ichashanda mamirimita ese epakati-kumberi, kumashure, mativi, uye kwese kwese kutenderedza-kwechinhu chinokuchengetedza pini-yakatwasuka panguva yemisoro yemusoro (uye kutaridzika kunge wakanaka mune chirimwa pamusoro. , zvakare).

Inoshanda sei: Iwe uchaita kuteedzana kwese kuburikidza nekutungamira nerutivi rwerudyi, wobva wadzokorora kuteedzana, uchitungamira neruboshwe. Ndiyo imwe round. Dzokorora kwemazana matatu kutenderera.

Plank

Tanga muplank pose nemaoko zvakananga pasi pemapfudzi, musoro nemutsipa kureba, uye mabhora etsoka pasi.

Superhero Plank

Hunza ruoko rworudyi kumberi, uye ipapo ruoko rworuboshwe mberi, kuitira kuti maoko atambanudzwe mberi, achichengetedza mutsara wakatwasuka kuburikidza nemuviri wese.

Plank

Dzokera kuplank nekudzosera iko kufamba, kuunza ruoko rweruboshwe kumashure pasi pefudzi, ipapo kurudyi.

Mabvi-kugokora Tap

Kubata plank pose, uya nebvi rorudyi uchienda kugokora rerudyi, dzokera pasi, wobva waunza kuruboshwe ibvi kukona kugokora uye kudzoka.

Forearm Plank

Donhedza pasi muhomwe yepamberi, nekuunza kurudyi kumberi pasi, wobva wasara.

Knee-ku-Elbow Tapira

Kubva papuranga repamberi, unza ibvi rekurudyi kugokora rekurudyi, dzokera pasi, wozounza ibvi rekuruboshwe richienda kugokora rekuruboshwe.

Hip Dips

Kuramba uri kumberi kwepamberi, uine musimboti wakasimba, kumonyorora chiuno kurudyi, wobva wanyatsodzokera kumashure nepakati uye nyudza chiuno kuruboshwe. Dzokorora izvi (kurudyi, pakati, kuruboshwe) kaviri zvakare.

Plank

Pushira nepamberi uye udzokere kurudyi, wobva wasara, uchidzokera papaki nzvimbo.

Ongororo ye