Iyo Core Inogadzirisa Workout Iyo Inoita Iwe Iwe Nani Mutambi

Zvemukati

• Ongororo ye

Pane zvakawanda zvekutaura nezvekuva nesexy abs uye kuva swimsuit yakagadzirira-asi mabhenefiti ekuva nemusimboti wakasimba anoenda kupfuura kuve nekutaridzika kwakanaka. Kusimbisa mhasuru dzese dziri pakati peyako-kusanganisira yako yepasirese abdominis (yakadzika mudumbu tsandanyama), rectus abdominis (iwo aunogona kuona mu "matanhatu pack"), ako oblique (mativi eturu yako), kungodoma mashoma- inogona zvakare kudzivirira kurwadziwa shure, kukubatsira iwe kuita mabasa ezuva nezuva zviri nyore uye zvakachengeteka, kusimudzira yako yemitambo kuita, uye chengetedza chaiyo mamiriro.

Uku kunetsa kwepakati kurovedza muviri, kunotungamirwa nemurairidzi weGrokker Kelly Lee (uyo ano hunyanzvi mukugadzirisa maekisesaizi nekusimudzira mashandiro), kuchabatsira kusimbisa idzo tsandanyama dzepakati uye kuvaka kumwe kushingirira kwemudumbu kwakakomba-pasina kukufinha kusvika pakufa.

Iwe uchada: Meti yekurovedza muviri. Wedzera dumbbells kune imwe dambudziko.

Inoshanda sei: Iwe uchaita mashanu kutenderera kweaviri maekisesaizi. Pane seti nhanhatu mumativi ega ega. Kune yekutanga seti, iwe uchaita makumi maviri reps ekutanga kufamba, uye gumi reps yekufamba kwechipiri. Kune yechipiri seti, iwe unoderedza huwandu hwevamiriri kwekutanga kufamba na2 uye wedzera huwandu hwevamiriri vechipiri kufamba na 2. Iwe unoenderera yega seti, kuwedzera kana kudzora reps mune ino fashoni. Semuenzaniso, yeRound 1 Set 1, iwe uchaita makumi maviri emakumi maRussian twists uye gumi reps yemakungu. Kune Set 2 iwe uchaita gumi nemasere reps yeRussia twist uye gumi nembiri reps of crunches. Kune Seti 3 iwe uchaita gumi nematanhatu reps yeRussia twist uye gumi neina reps of crunches. Kutenderera kwapera kana iwe ukaita gumi reps yekutanga kufamba uye makumi maviri reps yekufamba kwechipiri. Woenda padenderedzwa rinotevera woita zvimwechete nezviitwa zviviri zvinotevera. (Ona iyo yakazara runyorwa rwekufamba pazasi.) Ita uku kurovedza muviri kaviri pasvondo.

Round 1: Russian Twists uye Crunches

Round 2: Muchinjikwa Kukambaira uye Reverse Sit-Ups / Wood Choppers

Dzoka 3: Side Jackknives uye Side Mapuranga

Round 4: Ruoko kune Gumbo V-Ups uye Supermans

Round 5: Makumbo Anosimudza uye Kubata Toe

About Grokker

Kufarira mune mamwe epamba-kumba kurovedza vhidhiyo makirasi? Kune zviuru zvehutano, yoga, kufungisisa, uye makirasi ekubika ane hutano akamirira iwe paGrokker.com, iyo-yekumira shopu online zviwanikwa zvehutano uye hutano. Chimiro vaverengi vanowana kuderedzwa kwakasarudzika-kupfuura 40 muzana kubva! Tarisa 'em kunze nhasi!

Zvimwe kubva Grokker:

Sculpt Bhutu Yako kubva kuChete Angle neiyi Quickie Workout

15 Exercises Iyo Inokupa Iwe Toni Arms

Iyo Inokurumidza uye Ine Hasha Cardio Workout Iyo Inotapudza Yako Metabolism

Ongororo ye