Iyo Gwen Stefani-Yakafemerwa Core Workout yeiyo Abs Iro Dombo

Zvemukati

• Hollow Muviri Bata
• Rutivi Rutivi
• Plank kuna Superman
• Kupfugama Kutenderera
• Dolphin Inchworm
• Kupfugama Woodchop
• Pamberi peHwindi Windshield Wipers
• Russian Twist
• Bhasikoro Twist
• Roll to Jump
• Ongororo ye

Unoda rockin 'abs saGwen Stefani? Takabata Nike Master murairidzi Rebecca Kennedy (uyo asiri celeb asi ndizvo nyeredzi munyika yekusimba) kugadzira kurovedza muviri kunokudzidzisa iwe chaizvo maitiro ekuwana abs saGwen. (Kana iwe uchida zvimwe kubva kuna Rebecca, isu takabatawo mamwe akazara-muviri mafambiro ekukubatsira iwe kuti unzwe (uye tarisa!) Wakashama wakashama, chiitiko chekusimba uye seksikäs kumashure, uye yekumusoro muviri kurovedza muviri kwakanakira kuzunza-iyo -shirts shirts.)

Inoshanda sei: Ita mafambiro ega ega e AMRAP (akawanda reps sezvinobvira) muhuwandu hwenguva yakapihwa. Zorora kwemasekonzi 20-30 pakati pekufamba kwega kwega. Edza kudzokorora dunhu kaviri.

Iwe uchada: bonde, mushonga bhora, uye bhenji (sarudzo)

Hollow Muviri Bata

A. Rara pasi pasi petafura chinzvimbo (mabvi akananga pamusoro pehudyu, anopenya akaenzana nepasi), aine musana wezasi uchimanikidza kupinda pasi. Bata bhora remushonga mumaoko maviri zvakananga pamusoro pechipfuva nemaoko akatambanudza.

B. Tambanudza makumbo uye zvishoma nezvishoma woadzikisa akananga pasi. Mira apo musana wezasi unotanga kubuda pasi. Dzvanya kuti ubate chinzvimbo ichi kwemasekondi makumi matatu.

Rutivi Rutivi

A. Tanga mune chinzvimbo chegokora nepamberi pemakumbo akayambuka kuitira kuti imwe ive pamberi peimwe uye ivo vanoenderana kumberi kwemata. Chengeta tsoka pamwechete.

B. Tenderera uchikwidza kudivi rerutivi kugokora rako rerudyi, uchitambanudzira ruoko rweruboshwe wakananga padenga. Inochengeta hudyu yakasimudzwa. Bata kwemasekonzi mana, wobva watenderera uchidzokera pasi kugokora nemapfumo akayambuka.

C. Pasina kumbomira muhomwe yegokora, tenderera kusvika kuruboshwe kuruboshwe, uchienzanisa pabokosi reruboshwe. Tambanudza ruoko rwerudyi wakananga padenga. Bata kwemasekonzi mana. Imwe inobata 4 masekondi kudivi rega rega kwemasekondi makumi mashanu nemashanu.

Plank kuna Superman

A. Tanga munzvimbo yepamusoro yeplank nemapfudzi pamusoro pemawoko uye epakati yakabatanidzwa. Zvishoma nezvishoma zasi chipfuva, kutora masekondi mana kusvika pasi.

B. Zorora muviri pasi, uye tambanudza maoko akananga mberi uye makumbo akananga kumashure. Vasimudze kumusoro kubva pasi sezvinobvira kuti vauye mune superman. Bata kwemasekonzi mana.

C. Isa zvanza pasi pasi pemapfudzi uye sunda-kumusoro kumashure kuti utange nzvimbo. Dzokorora 45 seconds.

Kupfugama Kutenderera

A. Tanga kupfugama pasi zvigunwe zvakanongedza kumashure (shangu-tambo dzinobata pasi). Isa maoko kumashure kwemagokora achinongedza.

B. Hinge kumberi uye utumire mahudyu kumashure pamusoro pezvitsitsinho, uchichengeta musimboti wakasimba uye kudzoka wakatwasuka. Wobva wasvina glutes kuti udzoke kuzopfugama murefu, simudza chipfuva uye exhale paunenge uchitenderera kuruboshwe. Pakarepo zasi chipfuva zvakare, ipapo simudza uye kumonyorora kurudyi. Dzokorora 45 seconds.

Dolphin Inchworm

A. Tanga uri mugokora plank nemapendekete pamusoro pemagokora. Panzvimbo pekurovera maoko nechepakati, nongedzera kumberi uye zvigunwe zvakati twasu kumberi uye zvanza zvakatarisa pasi

B. Famba tsoka wakananga kumaoko zvishoma nezvishoma kusvikira mahudyu ari pamusoro. Simudza rimwe gumbo rakatwasuka, ipapo rimwe racho, wobva wafamba tsoka uchidzokera mupuranga. Dzokorora 45 seconds.

Kupfugama Woodchop

A. Kutanga kupfugama nemabvi ekuruboshwe pasi chaipo pasi pechiuno chekuruboshwe uye kurudyi ibvi pa90-degree angle yakanangana pamberi peiyo kurudyi hudyu. Tora zvigunwe zvako zvekuruboshwe pasi kuti usimbise kubwinya.

B. Bata mushonga bhora nemaoko maviri kumusoro kumusoro kwenzeve yekuruboshwe uye fema. Mukufamba kumwe chete, swinya mushonga bhora mumuviri wako, kudzika nekunze kwehudyu yekurudyi uye exhale. Dzokorora kwemasekondi makumi matatu kune rumwe rutivi, uchichengeta musimboti wakasimba uye uchifema mukufamba kwese.

Pamberi peHwindi Windshield Wipers

A. Tanga mupuranga regokora netsoka pamwe chete

B. Shandura mahudyu kuenda kurudyi, uchiuya nekunze kwetsoka yekurudyi. Pasina kumbomira, tenderera chiuno kuruboshwe, uchiuya nekunze kwetsoka reruboshwe. Dzokorora kwemasekonzi makumi matatu, uchichengeta core yakasimba uye glutes yakabatanidzwa.

Russian Twist

A. Gara pabhenji (kana iripo). Gara kureba nezvigunwe pasi (mutanga) kana kubhururuka kubva pasi (zvakanyanyisa), wakabata bhora remishonga pamberi peguvhu.

B. Tenderedza mushonga bhora kunze kwehudyu yekuruboshwe, uchichengeta makumbo akamira. Kurumidza kutenderera pamusoro kurudyi hudyu. Ramba uchichinjanisa kwemasekondi makumi matatu.

Bhasikoro Twist

A. Tanga kuisa pabhenji (kana iripo), nemakumbo akawedzerwa uye akasimudzwa kubva pasi. Isa maoko kuseri kwenzeve nemagokora akatarisa

B. Dhonza ibvi rorudyi kuti chigunwe chienderane nebvi reruboshwe. Svina bhiza uye tenderera kudhonza gokora reruboshwe kurudyi ibvi.

C. Chinja makumbo kuitira kuti ibvi rekuruboshwe ridhonzwe kuchipfuva, uye tenderera kuedza kubata gokora rekurudyi kuenda kubvi rekuruboshwe. Iva nechokwadi chekuwedzera makumbo kuti arurame kune imwe neimwe rep. Ramba uchichinjanisa kwemasekondi makumi matatu.

Roll to Jump

A. Tanga kuisa pabhenji (kana iripo) nemaoko akatambanudzwa pamusoro. Dhonza mabvi uchienda kuchipfuva kuti uumburuke kumashure zvishoma

B. Wobva wamhanyisa muviri kumberi kuti ugare, isa tsoka pasi, uye wosvika pakumira. Kana tsoka dzangorova pasi, svetuka wakananga kumusoro nemaoko kumusoro.

C. Kuchengeta maoko pamusoro, gara kumashure pabhenji, dhonza mabvi pachipfuva uye kumonera kumusoro kumusoro kuti utange rep rep inotevera. Enderera kwemasekondi makumi matatu.

Unoda zvimwe core burn? Heano makumi maviri matipi uye matipi ekuti ungawana sei abs.

Ongororo ye