Iyo One Body Zone Iwe Unofanirwa Kurega Kuregeredza

Zvemukati

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Iyo matanhatu-pack inogona kutaridzika yakasimba, asi kutaridzika kunogona kunyengera. Kana iwe uchingotarisa chete pamhasuru dzaunogona kuona mugirazi, senge rectus abdominus uye obliques, unogona kunge uchizvigadzirira mamiriro akaipa uye kurwadziwa kwepashure. Kuti uwane yakasimba, inoshanda, uye inokwezva musimboti, iwe zvakare unofanirwa kusanganisa kurovedza kunosimbisa zvakadzika mhasuru, senge inoyambuka abdominis, kana musana mhasuru, kunge erector spinae boka uye latissimus dorsi.

Rega kufuratira izvi zvakakosha zvikamu zvemusimboti wako nenzira yakadzikama nhasi. Kuti uchengetedze musana wako unonzwa zvakanaka sekutarisa kwako abs, wedzera mune zviitwa zvinotarisa pakugadzikana uye kufamba.

Kunze kwepuranga, ita 2 kusvika ku3 seti ye10 kusvika ku22 reps yega yega.

Imbwa shiri: Ichi chiitwa chinoshanda senzira huru yekuita zvinyoro nyoro musimboti ubatanidzwe kune mamwe maekisesaizi. Pinda mune zvese-zvina chinzvimbo pane chimeti. Tambanudza ruoko rwerudyi kumberi, uchisvika paminwe pamberi pako paunotambanudza gumbo reruboshwe, uchisvika chitsitsinho kumashure kwako. Paunenge uchifamba, dhonza dumbu bhatani mukati senge urikuyedza kukweva kuti rive musana (izvi zvinobatsira kubatanidza inoyambuka abdominis, iyo yakadzika mhasuru bhendi iyo inomhanya yakatenderedza yako midsection). Dzokera kunzvimbo yekutanga uye dzokorora neruoko rweruboshwe uye gumbo rerudyi. Ramba uchichinjana.

Kugadzikana kwebhora kuburitswa: Pfugama pamubhedha uine bhora rakadzikama pamberi pako padhuze newe sezvinobvira. Isa maoko munzvimbo yekunamatira pabhora, padhuze nemuviri. Bvisa bhora pamberi pako uchichengeta chiuno chakakiyiwa munzvimbo kuti muviri ugadzire tambo yakatwasuka kubva pamabvi kusvika pabendekete. Mira kana bhora riri pasi pemaoko, wobva wadzosera iko kufamba pasina kukombama chiuno. Kwete chete iwe urikushandisa yako kudzikamisa transverse abdominis, asi iwe urikubatawo yako latissimus dorsi.

Superman: Nhema wakatarisana nedivi maoko akatambanudzwa akananga pamusoro pemusoro. Squeeze glutes (iyo inobatawo chikamu muhutano hwakaderera kumashure) uye yakaderera kumashure kusimudza mabvi uye chifuva kubva pamateti, saSuperman achibvisa. Dzokera kunzvimbo yekutanga nekutonga.

Plank: Sarudza vhezheni yako zvichienderana nehutano hwako. Ini ndinoda iyo yekutanga ruoko vhezheni, ndakabata kusvika 1 miniti.

Windshield wiper: Ichi chiitwa chinoshanda zvinorema, asi zvinobatsirawo nekufamba uye kushanduka muzasi kwako kumashure. Nhema kutarisana nemakumbo kubva pasi uye mabvi pamusoro pehudyu, yakakotama pane 90-degree angle. Isa maoko kune rumwe rutivi paurefu hwemafudzi, zvanza zvakatarisa pasi. Tenderedza mabvi kuruboshwe, uchichengeta bendekete rerudyi rakanamirwa pasi. (Enda chete kusvika paunogona pasina bendekete rekurudyi richikwira.) Dzokera kunzvimbo yekutanga uye dzokorora pakuona kwekurudyi, kuchengeta bendekete redu rekuruboshwe pasi. Ramba uchichinjana mativi.

Usaite kuti nzvimbo yako yepakati ingove yekuratidzira. Iva nesimba rekuitsigira uchigara usina marwadzo!

Zvino, refuel nePumpkin Spice Protein Mabhora.

NaPamela Hernandez, mudzidzisi wega wega uye murairidzi wehutano weDietsInReview.com

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