Muka Abs Yako neiyi 10-Minute Core Workout kubva kuna Katie Dunlop

Zvemukati

• Side Bridge
• Shinda Tsono
• Pasi Imbwa Nyeredzi
• Gumbo Dip Crunch
• Hip Dip
• Rainbow Twist
• Ongororo ye

Kuita maekisesaizi hakufanirwe kureva kuti kuita basa rakareba. Kushandisa kuzorora kudiki muzuva rako kutenderera kunogona kukupa iwe inodiwa-zvakanyanya kukurudzira. Uye ngatitarisana nazvo, kazhinji ndiyo chete nzira yaungakwanise kuikwana zvachose.

Katie Dunlop, akasimbiswa mudzidzisi uye mugadziri weRudo Sweat Fitness, anga achikodzera mune akawanda eayo mini-Workout nguva pfupi yadarika, saka akagadzira ino yepakati yekurovedza kune chero munhu anotsvaga pfupi pfupi yekurovedza muviri. "Uku kurovedza kwakanakira chero munhu arikutsvaga kukurumidza, kunakidzwa, uye kugona kukuru kurovedza pamba," anodaro Dunlop. "Ndanga ndichiwedzera mukukurumidza mabhonasi kurovedza seizvi zvakawanda munguva pfupi yapfuura kuti ndibatsire kundipa simba mukati mezuva kana pandinongoda zororo kubva pamubhedha wangu nekombuta." Ehe, kana iwe vari mune yemanzwiro echikamu chakareba, unogona kugara uchigadzirisa izvi kusvika kumagumo eimwe Workout. (Zvakafanana: Iyo Yakanyanya Ab Workout Iwe Uchangozvipedza)

Kana wanga uchipedza nguva yakawanda uri kumba nguva pfupi yadarika, chikonzero chakanyanya chekubatanidza basa rekutanga "Nheyo yedu yakakosha, nguva dzose, asi ikozvino kupfuura nakare kose," anodaro. "Tichiri kushanda kumba kumasofa, pasi, uye mune dzimwe nzvimbo dzisina kujairika mamiriro edu anowanzotambura."Kurovedzera uku kunoenderana neaya abs uye achakubatsira iwe kuvaka mhasuru yakaonda, kupisa mafuta, uye kugadzirisa chimiro." (Zvakafanana: 6 Plank Exercises yedumbu Rakasimba

Nezvo, buritsa mat uye udonhe pasi kune iyi yekurovedza muviri kubva kuDunlop iyo inovhenekera musimboti wako wese mumaminetsi gumi kana pasi.

Inoshanda sei: Pedzisa chiitwa chega chega kune yakaratidza nhamba ye reps.

Iwe uchada: Nada.

Side Bridge

A. Tanga mupuranga redivi rekuruboshwe rakagadziridzwa ruoko rweruboshwe uye rudyi rwakazorora pasi uye ruoko rwerudyi rwakatambanudzwa pamusoro.

B. Benda ibvi rekurudyi uchikwenya gokora rekurudyi kuti usangane nebvi rekurudyi.

C. Wedzera ruoko rwerudyi uye gumbo rerudyi kuti udzokere kune rakashandurwa puranga. Dhidza chiuno pasi uye kudzoka kumusoro kuti udzoke kutanga.

Ita gumi nemashanu zvekare. Chinja mativi; Dzokorora.

Shinda Tsono

A. Tanga mune yepamusoro kuruboshwe divi puranga negumbo rerudyi pamberi petsoka yekuruboshwe. Tambanudza ruoko rwerudyi pasi pezasi reruboshwe muviri.

B. Untwist kutarisana kumberi kudzoka kuti utange.

Ita gumi nemashanu zvekare. Chinja mativi; Dzokorora.

Pasi Imbwa Nyeredzi

A. Tanga mune matatu-makumbo ekudzika imbwa chinzvimbo negumbo rekuruboshwe rakatambanudzwa rakananga kumusoro. Benda ibvi rekuruboshwe woridhirowa pasi nepakati pemuviri uchichinjisa huremu kuenda kupuranga rakakwirira.

B. Nyatsowedzera gumbo rekuruboshwe kuti tsoka isvike kurutivi rwerudyi.

C. Asingazive, chinja mahudyu kumashure uchikotama wobva watambanudzira gumbo reruboshwe kuita imbwa dzemakumbo matatu-dzakadzika kudzoka kuzotanga.

Ita gumi nemashanu zvekare. Chinja mativi; Dzokorora.

Gumbo Dip Crunch

A. Nhema kumashure uine maoko kunze kune rimwe divi mune 'T' chimiro, makumbo akakotama kuita 90-degree tafura yetafura. Dhirowa abs musimba, uye tinya ribcage muvhu uchinyatso kudzikisa makumbo kuenda pasi kuruboshwe. Enda chete sezvinobvira usingadonhedze padivi.

B. Dzvanya makumbo kumashure kumusoro kune sirin'i. Dzokorora kurudyi.

C. Kuchengeta mabvi akakotama pa-90-degree angle uye asiri akabatanidzwa, zvitsitsinho zvakadzika kuti ubate pasi uye wosimudza makumbo munzvimbo yetafura yekumusoro kuti utange kutanga.

Ita gumi nemashanu zvekare.

Hip Dip

A. Tanga mune yakaderera puranga. Tenderedza mahudyu kurudyi uchinyika iwo anenge matatu mainiti kubva pasi, wozoatenderedza kuruboshwe uye unyike.

Ita gumi nemashanu zvekare.

Rainbow Twist

A. Gara pasi nemabvi nehudyu zvakakotama pamadhigirii makumi mapfumbamwe, makumbo akasimudzwa, uye anopenya akaenzana nepasi. Maoko anofanira kutambanudzwa kumusoro. Rendekera kumashure saka torso iri pa45-degree angle ine pasi.

B. Shandisa abs kutsaudzira torso kusvika pazvinobvira mukati uye kuruboshwe, uchibvumira maoko kudzika pasi. Dzorera zvifambiso uye dzokera kunzvimbo yekutanga kuti umonyanise munzira yakatarisana.

Ita gumi nemashanu zvekare.

Ongororo ye