Iyi Cheerleading-Yakafuridzirwa Core Exercise Ichave Neako Abhe Pamoto

Zvemukati

• Ongororo ye

Kurwara nekuita crunches kana mapuranga ad nauseam? Murairidzi anozivikanwa Lauren Boggi, muvambi waLauren Boggi Active, wakambovhara here. Uku kufamba kunodhonzwa kwakatwasuka kubva kwaari Cardio-Cheer-Sculpting nzira-yakazara-muviri HIIT-inosangana-yekutamba-cardio-inosangana-Pilates kurovedza-asi neiyo cheerleading-based choreography. Pamusoro pekushanda abs yako, kufamba uku kunonangana zvakare musana wako, delts, uye mukati nekunze zvidya. (Tevere, edza izvi zvinoshamisa barre uye Pilates-yakafuridzirwa abs maitiro.)

Heano maitiro ekuzviita:

A. Tanga mudivi pepuranga neruoko rwerudyi pasi pefudzi. Uine husina kubatanidzwa uye chin kune huro, dhonza ibvi rorudyi kuchipfuva chako, uchimira kana tsoka yasvika pamabvi kuruboshwe kuti uwane rusununguko. Panguva imwecheteyo, sunga bicep yako kuti uuye neruoko rweruboshwe panzvimbo yedhaga, chibhakera pamberi pefudzi, chanza chakatarisana mukati.

B. Femera mukati, wobva waburitsa, uchitenderedza zvakazara ruoko rweruboshwe kumusoro kuti usvike pakakwirira "V" paunodzosera gumbo rekurudyi kumashure kwemuviri, uchichengeta tsoka kubva pasi.

C. Bata kwemasekonzi matatu, wozodzokera kune dagger uye rusununguko.

Ita 10-15 reps, wozochinja mativi.

Titende, kuchengeta tsoka yako mumhepo kwemasekonzi matatu ndiko nzira zvakaoma kudarika zvinonzwika.

Zvakaoma here?

Shanda nzira yako kusvika padanho iri nekutanga nepuranga repadivi reruoko, kana edza kusimudza ibvi rako remukati kuti usununguke wozodzokera pasi, pasina kuwedzera.

Zvakareruka?

Wedzera uremu (3-10 mapaundi) kusvika kumusoro kwekupisa.

Ongororo ye