4 Obliques Maekisesaizi ekunyatsopisa kunze Core yako

Zvemukati

• Side Plank Oblique Crunch
• Exercise Band Torso Kutenderera
• Yakayerwa Double Crunch
• Kurembera Knee Simudza
• Ongororo ye

Kutarisa pane ako rectus abdominis mhasuru (izvo zvinofungwa nevanhu vazhinji pavanofunga "abs") zvinogona kukuwanira sekisiketi-mapakeji matanhatu, asi kune zvimwe zvakaenzana zvakakosha zvikamu zvemukati wako izvo zvakakosha ziya rako. Sangana: obliques ako.

Yako oblique-mhasuru iyo iripadivi pako abs uye, kana iwe uri J.Lo, iri fashoni chishongedzo kune ako akanakisa akachekwa-akapfeka madhirezi-ane basa rekucheka chiuno chako uye nekusimbisa yako musimboti kune yakazara kugadzikana. (Izvi zvinonyanya kuitika panguva yekutenderera maitiro uye kufamba kwemazuva ese nemabasa.)

Kungofanana neiyo inoshuviwa matanhatu-pack, kune mamwe akawanda maekisesaizi ekushandira ako oblique kupfuura iyo oldie-asi-goodie bhasikoro crunch. Chimwe chidzidzo chakawana kuti puranga kusiyaniswa nemakumbo akafara uye ruoko rumwe ruchisvika kumberi rwakabata zvese kumberi uye mativi eiyo epakati makumi maviri neshanu muzana zviri nani pane kugara-pasi, sezvatakataura muSneaky Matipi eToning Yako Abs Panguva Yese Yema Workout. Uye usabvisa kuenda-kuzasi-muviri kufamba pa "maoko uye abs" zuva. Exercises iyo inogona kuve yakanangana neako glutes uye zvidya zvinowanzoda mijenya yekumusoro kushingisa futi, uye kushanda seanosvinura abs kurovedza-funga plyo mapapu uye rimwe-gumbo kufa.

Wanga uchitarisa maobliques ako kana kungoda mamwe maoblique akasimba maekisesaizi ekuwedzera kune yako yakajairika maitiro? Edza izvi zvina oblique zvinofamba kubva kune celeb mudzidzisi David Kirsch, anoshanda naJ. Ivo vanopisa mativi ako uye vanosimbisa yako yepakati, stat. (Unoda zvimwe oblique kupisa? Edza izvi zvimwe gumi oblique kurovedza kubva kumusoro varairidzi.)

Side Plank Oblique Crunch

A. Kutanga munzvimbo yepadivi, uzorore kurudyi ruoko, neruoko rweruboshwe kuseri kwemusoro.

B. Uya negokora reruboshwe mukati padumbu, wobva wadzokera kunzvimbo yekutanga. Dzokorora kune rimwe divi.

Exercise Band Torso Kutenderera

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Batisisa bhendi remaekisesaizi rakatenderedzwa rakapoteredza rekeni kana danda nemaoko maviri pakukwirira kwechipfuva.

B. Shandura torso uye dhonza bhendi yakatwasuka kupfuura muviri. Dzokera kunzvimbo yekutanga. Dzokorora kune rimwe divi.

Yakayerwa Double Crunch

A. Nhema kumashure uine mushonga bhora pakati pemabvi akakotama, yakakomberedzwa, uye maoko akawedzerwa akabata dumbbell.

B. Kukwidza kumusoro, kusimudza kubva pamapfudzi panguva imwe chete uchisimudza makumbo. Zvishoma nezvishoma, nekutonga, dzikisa pasi pasi uye dzokorora.

Kurembera Knee Simudza

A. Shingirira padhonza-dhonza nemaoko mafudzi-upamhi hwakaparadzana uye tsoka kubva pasi.

B. Contracting abs uye kuchengeta makumbo pamwe chete, mabvi akakotama uye kusimudza kumusoro kufudzi rekurudyi. Dzokera kumashure pasi, uye pfugama mabvi kumusoro kuruboshwe bendekete. Ramba uchichinja mativi.

Ongororo ye