Iyo Yekupedzisira Lower-Abs Workout kubva kuna Emily Skye

Zvemukati

• Gumbo Rezasi
• Kumonyanisa V-Up
• Mhashu
• Plank Kutenderera
• Yakagadziridzwa Burpee
• Ongororo ye

Hechino chinhu pamusoro pekugadzirisa abs yako: Unofanira kuisanganisa. Ndosaka murairidzi Emily Skye (@emilyskyefit), isa pamwechete iyi epic Workout iyo ichaita kuti iwe uende kumusoro, pasi, mukati, kunze, uye padivi kurova kona dzese dzepamoyo wako.

ICYMI, Emily ndiReebok Global Mumiriri, musiki weF.T. magwara, uye yekupedzisira magariro enhau fitpsiraiton-haatyi kuva chaiye (kunyanya paSnapchat), kusanganisira kubvuma kuti kuwana mapaundi makumi maviri nemasere kwakaita kuti afare kupfuura nakare kose. Pair izvi zvekudzidzira pamwe nekettlebell yake yekuita bundu riri nani kana izvi zvishanu HIIT inofamba iwe yaunogona kuita chero kupi, uye une chokwadi chekunzwa kupisa.

Iyo Inoshanda Sei: Bata mat (kana uri pauriri hwakaoma) uye ita 10 kusvika 15 reps pakufamba kwega kwega kwemaseti maviri kusvika matatu (zvichienderana nekuoma kwaunoda kushanda). Usakanganwa kusanganisa kuzorora kwekutamba uye rova ​​​​meso ako akashata "ow" pakati peseti, à la Emily. (Ingo penya kuburikidza ne IG yake kuti uone zvatiri kureva.)

Gumbo Rezasi

A. Rara wakatarisa pasi maoko ari kuseri kwemusoro, tsoka dzakatambanuka dzakananga mudenga. Dzvanya zvakare muvhu, uchidhonza bhatani remudumbu kuenda kumuzongoza.

B. Dzikisa makumbo akatwasuka akananga pasi. Mira kamwe kuzasi kumashure kusati kwatanga kusimudza kubva pasi.

C. Dhonza mabvi mukati uye tambanudza makumbo akananga kusirin'i kuti udzokere panzvimbo yekutanga.

Kumonyanisa V-Up

A. Gara makumbo akatambanudzwa uye maoko akati sandara pasi zvishoma kuseri kwechiuno. Tuck pelvis, inobatanidza musimboti, uye osendamira kumashure zvishoma kusimudza makumbo kuti abve pasi.

B. Dhonza mabvi uye torso mukati uye kuruboshwe, wobva wawedzera kuenda kunzvimbo yekutanga.

C. Dhirowa mabvi uye torso mukati uye kurudyi, wobva watambanudzira kunzvimbo yekutanga.

Mhashu

A. Tanga munzvimbo yakakwirira yepuranga.

B. Kudzvanya glutes uye kuchengeta musoro usina kwazvakarerekera, dhonza tsoka yekurudyi kumberi kuti utore shin kurudyi kuruboshwe.

C. Dzokera kune yakakwira puranga, wobva wadzokorora kune rimwe divi. Enderera nekukurumidza kuchinjanisa mativi, chengeta chiuno chakatsiga uye kusundira kure nevhu nemaoko.

Plank Kutenderera

A. Tanga munzvimbo yakakwirira yepuranga.

B. Ramba uchienda kuruboshwe, uchienzanisa kuruoko rworuboshwe uye kunze kwetsoka kuruboshwe mupango rerutivi.

C. Dzokera kune yakakwirira plank, wozodzokorora pane yakatarisana saiti. Ramba uchitenderera nekudzoka kune rumwe rutivi, uchifamba nepamusoro pepuranga.

Yakagadziridzwa Burpee

A. Mira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa.

B. Squat pasi kuti uise michindwe pauriri pakati petsoka, wobva wasvetuka makumbo kudzokera kupuranga rakakwirira.

C. Pakarepo svetuka makumbo kumusoro kunze kwemaoko munzvimbo yakaderera squat, uye mira, inobata musimboti kumusoro.

Ongororo ye