6 Kuremerwa Abs Kudzidzira kweiyo Yakasimba, Yakavezwa Kore

Zvemukati

• Shot Put
• Windmill kuOblique Crunch
• Jackknife Yakaparadzaniswa
• Pfuura Huremu
• Akawedzerwa Mabhasikoro
• Windshield Wiper
• Ongororo ye

Kunyange zvazvo zvisina ngozi kutaura kuti varairidzi vazhinji vachave nemiviri inoshamisa, vamwe vanobvumwa kuti vanozivikanwa nemaoko avo akavezwa, twumagaro twavo, kana, mune mukurumbira mudzidzisi Astrid Swan's nyaya, rock-hard, defined abs.

Kunyangwe iwe uchirota uine matanhatu-pack kana kungoda kuvandudza yako yepakati simba remapuranga ari nani uye kushomeka kwemarwadzo ekumusana (newe zana muzana), Swan's abs maekisesaizi achakubatsira kuti usvike ikoko. Pano, iye anodhirowa zvimwe zveake aanofarira epakati mafambiro aanoshanda mune yake ega maitiro. Uye zvakanaka kutaura ivo shanda.

Zvamunoda: Iyo 8- kusvika 10-paundi dumbbell

Inoshanda sei: Iwe unozo fambisa kuburikidza neyekurovedza muviri, uchipedzisa iyo yakapihwa huwandu huwandu hwevamiriri. Paunosvika kumagumo edunhu, iwe unotanga kubva kumusoro. Pedzisa huwandu hwese hutatu.

Shot Put

A. Mira netsoka chiuno-chinhambwe chakaparadzana, wakabata dumbbell muruoko rwerudyi.

B. Bendisa mabvi zvishoma, shandura muviri kurudyi, uye udzore huremu kumashure kwehudyu yekurudyi.

C. Dzorera kumonyanisa uye ugouya wakamira paunenge uchirova kana kukanda ruoko rwerudyi kumusoro uye kumberi, sekunge kuti kukanda pfuti kuisa.

Reps: 15 kune rumwe rutivi

Windmill kuOblique Crunch

A. Mira nemakumbo chiuno-chinhambwe chakaparadzaniswa, zvigunwe zvese gumi zvakanangiswa kukona yekuruboshwe, uye dumbbell muruoko rwerudyi.

B. Namatira kurudyi hudyu kunze, tambanudza ruoko rwakatwasuka kurudyi pamusoro pemusoro asi pamberi pefudzi. Tarisa kumusoro kune dumbbell sezvaunotambanudza ruoko rweruboshwe pasi pasi mukati megumbo rako rekuruboshwe (funga: regedza netriangle mu yoga). Makumbo ese ari maviri anofanirwa kuramba akatwasuka.

C. Rega uremu hukutungamirire kudzokera kunzvimbo yekutanga. Hunza kurudyi gokora pasi apo iwe unounza kurudyi ibvi kumusoro uye kudivi, uchiita wakamira wakamira oblique crunch.

D. Dzosera rutsoka kurudyi pasi uye dzokorora mafambiro maitiro.

Reps: 15 kune rumwe rutivi

Jackknife Yakaparadzaniswa

A. Nhema kumusana nemakumbo pamwe chete uye wakawedzera wakareba, maoko akatambanudzwa akareba kumashure kwemusoro, akabata dumbbell mumaoko maviri.

B. Shandisa simba repakati kusimudza muviri wepamusoro uye wezasi muviri muV-up chinzvimbo pamwe nemuviri kuenzanisa pane tailbone, kucheka dumbbell nepakati.

Reps: 20

Pfuura Huremu

A. Rara nemanhede wakatambanudza makumbo, ruoko rworuboshwe padivi, uye ruoko rwerudyi rwakabata dumbbell rakananga mudenga.

B. Gara kumusoro, uchitungamira huremu mudenga, uchisvika nekuiisa padyo nerutsoka rworuboshwe.

C. Dzokera pasi kune chinzvimbo chekutanga, wozogara kumusoro, wozosvika zvakare uye ubate huremu.

Reps: 20 kune rumwe rutivi

Akawedzerwa Mabhasikoro

A. Nhema kumusana kwako nemaoko ari pasi pezasi musana kana, kuti zviome, akasungirirwa akasununguka kuseri kwemusoro nemagokora kunze. Simudza musoro, mutsipa, uye mapendekete kubva pameti (ivo vanoramba vakasimudzwa mukati mekurovedza muviri).

B. Bhenda mabvi kune tafura-yepamusoro chinzvimbo, roll mahudyu kumusoro, wobva wapfura gumbo rerudyi kunze sezvaungaita kana uchiita bhasikoro.

C. Dzosera gumbo rerudyi kumusoro kwetafura, wobva wadzokorora kuwedzera kuruboshwe.

Reps: 15 kune rumwe rutivi

Windshield Wiper

A. Nhema kumusana makumbo akatambanudzwa uye maoko pasi nemativi ako.

B. Simudza makumbo maviri kumusoro, kuachengeta akatwasuka uye pamwe chete pamusoro pehudyu.

C. Simudza chiuno kumusoro, pivot kurudyi, wobva waisa mahudyu kurudyi. Simudza chiuno, wozosimudzira kumusoro uye kumusoro kuruboshwe, uchidonhedza mahudyu.

Reps: 20 (1 kuruboshwe + 1 kurudyi = 1 rep)

Ongororo ye