Iyo Yepasi Abs Workout yeKutora Core Yako kune Inotevera Nhanho

Zvemukati

• Hollow Muviri Bata
• Kuremerwa Reverse Crunch
• Yakazara Kuwedzeredzwa kune Reverse Crunch
• Kupfugama Press-Up
• Isometric Tafura Pamusoro
• Dhefisiti Gumbo Kudonha
• Ongororo ye

Chinhu pamusoro peepasi abs ndechekuti munhu wese atove nachoivo-chaizvoizvo kuburitsa icho chikamu chakaomarara. Uku kudzikira kwepasi kwekudzidzira kwakanyatso tariswa naBarry's Bootcamp naNike Master mudzidzisi Rebecca Kennedy to torch that low chikamu chemuviri wako wemudumbu. Nekudaro, iwe unozofanirwa kurasikirwa nhete pamusoro pavo (verenga: mafuta anoungana mudumbu rako rezasi) kana iwe uchida kunyatsovaona pop. (Ndipo panowanikwa mamwe mazano ekurema-kurasikirwa.)

Kuderera kusashanda kwekushanda kuchiri kukosha, zvakadaro, nekuti toning mhasuru (uye kupisa macalorie mune izvi!) Zvinogona kungobatsira chete kuti zvionekwe uye kugadzira musimba musimba pasi peganda rako. Iwe unonzwa wakasimba, wakaringana, uye wakagadzirira kuburukira pasi kune iyo bikini kana chirimwa chepamusoro, stat. (Heano matipi matanhatu ekurasikirwa nedumbu rezasi mafuta.)

Inoshanda sei: Tarisa Kennedy demo kufamba kwese muvhidhiyo. Ita chiitwa chega chega kwemasekondi makumi matatu, uye dzokorora dunhu rese katatu zvakapetwa. Wedzera ichi chakaderera abs kurovedza muviri kusvika pakutanga kweimwe Workout (senge aya ekutanga esimba kudzidzisa maitiro) kumisikidza yako yepakati pasati paine kuzara kwemuviri kufamba, anodaro Kennedy.

Iwe uchada: Imwe yepakati dumbbell (8 kusvika 15 lbs) uye bhenji kana nhanho

Hollow Muviri Bata

A. Nhema wakatarisana pasi nemakumbo akatambanudzwa uye maoko kumusoro, biceps nenzeve.

B. Dhinda pasi pasi pasi muvhu uye unobatanidza nheyo yekusimudza maoko, mapepa emapfudzi, uye makumbo kubva pasi pasi netsoka.

Bata chinzvimbo ichi kwemasekondi makumi matatu.

Kuremerwa Reverse Crunch

A. Kutanga kumashure tafura yekumusoro, wakarara wakatarisana pasi nemabvi pamusoro pehudyu uye wakakotama pane 90-degree angle. Bata imwe yepakati-huremu dumbbell mumawoko maviri pamusoro pechipfuva.

B. Dombo mabvi akananga kuchipfuva kusimudza zviuno kubva pasi.

C. Zvishoma nezvishoma dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Yakazara Kuwedzeredzwa kune Reverse Crunch

A. Nhema wakatarisana pasi ne maoko nemakumbo akatambanudzwa uye achitsvedza kubva pasi.

B. Crunch kumusoro muviri nemakumbo mukati, uchisvika maoko nemativi, kusimudza mapendekete kubva pasi, uye kutyaira mabvi mukati akananga pahuma.

C. Inhale uye zvishoma nezvishoma dzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Kupfugama Press-Up

A. Pfugama nemahudyu akazorora pazvitsitsinho uye zvanza zvakati sandara pasi kunze kwemabvi.

B. Dzvanya muzvanza kuti usimudze chiuno mudenga zvakakwirira sezvinobvira, uchikwevera bhatani redumbu kumusana uye kuchengetedza zvigunwe zvakasangana nepasi.

C. Zvishoma nezvishoma kudzikira kunzvimbo yekutanga pasina kuzorora mabvi uye kupenya zvachose pasi.

Dzokorora kwemasekondi makumi matatu.

Isometric Tafura Pamusoro

A. Rara wakatarisa mudenga wakadzokera kumashure nemabvi pamusoro pehudyu akakotama pakona ye90-degree.

B. Dhinda mapendekete kumberi kwezvidya, uye shingairira kumanikidza mahudyu mumaoko.

Bata kwemasekondi makumi matatu.

Dhefisiti Gumbo Kudonha

A. Nhema kutarisana nehuremberi petafura chinzvimbo pamusoro pebhenji kana nhanho nemabvi pamusoro pehudyu yakakotama pane 90-degree angle. Arms yakatwasuka nemativi.

B. Kuchengeta yakadzika kumashure yakadzvanywa mubhenji uye mabvi akakotama pamadhigirii makumi mapfumbamwe, zvishoma nezvishoma kudzikisa makumbo pasi kudzamara zvigunwe zvogona kubaya pasi.

C. Exhale uye svina abs kusimudza makumbo uye kudzokera kunzvimbo yekutanga.

Dzokorora kwemasekondi makumi matatu.

Ongororo ye