Iyo Yakaomesesa Oblique Workout Abs Yako Ichazomboitika

Zvemukati

• Isometric Bhasikoro Bata
• Yakatenderedzwa Bhasikoro Pulse
• Yakatwasuka-Gumbo Diagonal Pulse
• Muchinjikwa-Muviri X
• Side Plank Pulse
• Rutivi Rwerutivi Hip Madonhwe
• Ongororo ye

Nhau Flash: Kune zvakawanda zvakawanda kune mhasuru dzemudumbu pane mabhururu madiki aunoda kudana "matanhatu-pack."

Muchokwadi, iwe unofanirwa kuve nehanya zvakanyanya nezve ako anoyambuka mudumbu uye emukati uye ekunze oblique; vari avo vane basa rekudzika kwepakati uye kudzikamisa musana (paunoita zvinhu zvakaita se squat, kumhanya, uye kukanda) uye kuita senge corset kuti uwedzere dumbu rako. Wakagadzirira kupa mhasuru idzi TLC diki? Tine icho chinhu chete: Iyo yakamisikidzwa-dhizaini oblique yekurovedza muviri kuyerera kubva kune celeb murairidzi Kira Stokes, yakagadzirwa yeiyo Yakagadziriswa Nzira uye iyi 30-Day Plank Dambudziko.

"Vanhu vanogara vachiti haugone kushandira zvimwe zvikamu zveboss yako uye kwete zvimwe," anodaro Stokes, "Asi unogona kuramba uchitarisa kune dzimwe nzvimbo." Uye zvinotariswa pano zvese obliques.

Imwe yakakosha fomu fomu, yakatwasuka kubva kuStokes: Chengetedza yako yepazasi kumashure ichimanikidza kupinda pasi mukati mega kufamba kunoitwa kwakarara wakatarisana, kuona kuti uri kunyatsoita yako abs.

Iwe uchada: Mat (inosarudzika)

Inoshanda sei: Ita iwo ese oblique Workout wedunhu kune rimwe divi, wobva washandura mativi uye dzokorora. Ita 2 kutenderera kune rumwe rutivi.

Isometric Bhasikoro Bata

A. Rara wakatarisa pasi wakatambanudza makumbo uye maoko kuseri kwemusoro, magokora akatarira kutsoka.

B. Simudza mapendekete kubva pasi, dhonza ibvi rekuruboshwe kugokora rekuruboshwe, uye simudza gumbo rekurudyi kubva pasi. Chengeta tsoka dzese dzakachinjika.

C. Shingairira Pushira gokora reruboshwe uye kuruboshwe mabvi pamwechete.

Bata kwemasekondi gumi.

Yakatenderedzwa Bhasikoro Pulse

A. Rara wakatarisa pasi wakatambanudza makumbo uye maoko kuseri kwemusoro, magokora akatarira kutsoka.

B. Simudza mapepa epafudzi kubva pasi uye tenderera kuti utore gokora rerudyi kuruboshwe ibvi.

C. Dhonza gokora rekurudyi nebvi rekuruboshwe wakanangana.

Ita 10 mapurses, wozobata kwemasekondi gumi.

Yakatwasuka-Gumbo Diagonal Pulse

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa, maoko kumashure, uye magokora akanongedza kumativi.

B. Tambanudza gumbo rekuruboshwe wakananga kusirin'i uye simudza tsoka yerudyi kubva pasi. Chengeta tsoka mbiri dzakachinjika uye svika ruoko rwerudyi kuenda kuruboshwe.

C. Wakabata nzvimbo iyi, puruzira zvigunwe zvekurudyi uchienda kutsoka yekuruboshwe.

Ita gumi mapundu.

Muchinjikwa-Muviri X

A. Rara wakatarisa pasi wakatambanudzira maoko nemakumbo, uchiita chimiro che "X" neruoko rweruboshwe rwakatambanudzirwa kudivi uye ruoko rwerudyi pamusoro pekutanga.

B. Simudza torso uye gumbo rekuruboshwe kubva pasi kuti ubate ruoko rwerudyi kune rutsoka rwekuruboshwe kana shin, kudzikamisa pahudyu yekuruboshwe uye kuruboshwe ruoko.

C. Zvishoma nezvishoma dzokera kunzvimbo yekutanga, uchirova ruoko rwerudyi uye gumbo rekuruboshwe pasi usati watanga rep inotevera.

Ita 10 reps.

Side Plank Pulse

A. Tanga uri padivi pepuranga pagokora rekuruboshwe tsoka dzakaturikidzana uye ruoko rwerudyi rwakatambanudzwa kuenda kusirin'i.

B. Kuchengetedza mutsara wakatwasuka kubva kumusoro kusvika kumakumbo, puruzira chiuno kumusoro inch imwe.

Ita 5 nyemba.

Rutivi Rwerutivi Hip Madonhwe

A. Kutanga padivi peplank chinzvimbo pane kugokora reruboshwe tsoka dzakarongedzwa uye ruoko rwerudyi rwakatambanudzirwa kumusoro.

B. Donhedza chiuno masendimita mashoma kuenda pasi, wobva waisa oblique kuti udzokere kunzvimbo yekutanga.

Ita 5 reps.

Ongororo ye