14 Ab Kuedza Kuita Kuti Usimbise Chinhu Chako

1 - Ball Exchange Ab Kuedza Kudzidzira

Bhoja kutengesa inzira yakanakisisa yekushanda nayo abs paunowedzera kuwedzerwa kune zvaunoshanda. Uyu muviri wose unofamba, unobatanidza maoko nemakumbo pamwe chete neAlex uye nechezasi. Iko mukati mako mahudyu anoshanda apo iwe unopisa bhora pakati pemakumbo uye maoko ako uye chifuva zvinoshanda kana iwe uchichinjana bhora uye uriisa mumaoko ako. Kuti uchinje, pfupisa mararamiro ekufambisa kana kufugama mabvi.

1. Tanga nekurara pamusana wako nemakumbo zvakananga.
2. Tora bhora mumaoko maviri nemaoko akawedzerwa pamusoro pako.
3. Ita bhora pakati pemakumbo, uchidzifambisa kuti uchengetedze bhora munzvimbo, uye udzike pasi maoko nemakumbo zvichidzika pasi. Chengetera pasi iwe kusvika pane iwe unogona kunze kwekugunzva kana kuomesa musana.
4. Vadzosera zvakare uye utore bhora mumaoko ako.
5. Deredza zvombo nemakumbo zvichienda pasi zvakare uye uenderere mberi, uchinjana bhora pakati pezvanza nemaoko kune 1-3 sets 8-12 reps.
6. Dzivisa kuvhara shure kumucheto webato. Kana iwe uchinetseka neizvozvo, isa chidzitiro chakavharidzirwa pasi pehudyu, bendama mabvi uye / kana kana kungoderedza zvanza nemakumbo masendimita mashoma panzvimbo dzose.

2 - Plank Rambai Muchikwata

Ichi chiitiko chakaoma inzira yakanakisa yekuwedzera kufamba shomanana kumapurogiramu epamba yako paunenge uchibatanidza dambudziko rekuenzanisa nekuwedzera bhora rekushandisa. Chinokosha chekufamba uku ndechekuti, kutanga, edza kusazorora mumapfudzi ako. Kana ukakuona uri kutengesa bhora, ita kuti urwise rusvingo kuti ugare wakasimba kana kuedza kutama pasi pasi pakutanga.

1. Tanga pamabvi nemapuranga ako pabhora.
2. Ramba mberi kusvikira musana wako wakadzika. Kubata nzvimbo iyo, nekuchengetedza mapepa kubva panzeve, ruramisa mabvi, uuye nemuviri wako muchiganda.
3. Bata 1-2 seconds uye udzikise mabvi, zvishoma zvichisangana nechomukoko usati wanyongedza.
4. Dzokorora ma 1-3 se 8-16 reps.

3 - Bhodhi neGumbo Drop

Ichi chiito chinotarisa pamusoro, asi chinoshandawo nhengo dzenyika uye gumbo regumbo rakamira, zvichiita kuti rive basa rakaoma. Izvi zvinotyisa kupfuura zvinotarisa, saka tora nguva yako uye uchinje nekuchengeta gumbo rakakotama.

1. Rara pasi pamubhedha nemabvi akotama.
2. Simudza mahudyu kuitira kuti iwe uri mubhiriji, mumutsara wakarurama kubva pamabvi kusvika kune chinangwa.
3. Kana iwe uchinzwa wakagadzikana, simudza rutsoka rworudyi kubva pasi, uchirutsanangurira kusvikira ruchiyerera kusvika pasi.
4. Kuchengetedza rutsoka kuchinjwa, zvishoma nezvishoma unodonha rutsoka rworudyi kunze kune rumwe rutivi masendimita mashoma usingatungamiri muviri wose. Chikamu chacho chiduku zvikuru, saka chirambe chichikurumidza uye chichitungamirirwa.
5. Dzorera gumbo kumakumbo uye dzokorora zvikamu zvitatu zvemasere 8-16 kumativi ose.

4 - Single Arm Overhead Squat

Izvo zvepamusoro squat muviri wakaoma muviri wose, unotarisa pamusoro pesimba guru, kuchinja uye kuenzanisa. Kutora ruoko rumwe kumusoro kunowedzera kuoma kwekuenzanisa uye kunonyanya kuisa pfungwa pamusoro nemafudzi. Kutarisa kumusoro kwekurema (sezvakaratidzwa) kunowedzera zvimwe zvekunetsa dambudziko saka, kana izvi zvisinganzwisisiki, chengeta musoro mberi. Kana uine zvinetso zvekare kana zvinetso zvepafudzi, iwe ungada kudzivisa kuita basa iri kana kuedza kufamba kunze kwekuwedzera kweremuti kuti uwane pfungwa yekuyera uye kuchinja.

1. Mira nemakumbo mapepa-yakavhara kunze uye, uine zvigadziko zvishoma, tora ruoko rworudyi rwakananga kumusoro, uchisiya ruoko rworuboshwe rwakanamatira pasi.
2. Kuchengetedza maziso ako kuremu kumusoro (kusarudza), kufugama mabvi uye kuderera mu squat, kuchengeta pasina kubatidzira uye mabvi shure kwezvigunwe.
3. Pasi pasi kusvikira mahudyu ari akafanana kusvika pasi, achichengeta ruoko nguva yose.
4. Dzokorora kwemasekondi 30-60 uye shandura mativi.

5 - Squat Thrusts

Mapuranga inzira yakanaka yekushandira nheyo, asi iwe unogona kuwedzerwa mamwe simba uye simba mukati memabasa kuburikidza nekuwedzera. Uku kufambira mberi hakusi kungoshandisa chinangwa chako, chinoshandisa makumbo ako nemaoko nekusimudzira moyo wako.

1. Tanga mudanda remaoko nemaoko akareba kupfuura mapepa uye mutumbi wakarurama kubva pamusoro kuenda kune zvitsitsinho.
2. Ita tsoka mukati, kupfugama namabvi uye kuwira mujasi apo uchichengeta maoko pasi.
3. Dzorera tsoka kumudhiriri.
4. Dzokorora, svetuka tsoka mukati nekubuda nokukurumidza sezvaungagona kwemasekondi 30-60.

6 - Ski Abs

Mapuranga inzira yakanaka yekushandira nheyo, asi iwe unogona kuwedzera simba nekuwedzera kuburikidza nekuwedzera kumhanyira kuzoitwa. Nokusvetuka tsoka mukati uye kunze kune rumwe rutivi rwomuviri wako, iwe uchaisa pfungwa pazvinyorwa paunenge uchisimudza chiyero chemwoyo mune zvakaoma, kupfuurira mberi.

1. Tanga mudanda remaoko nemaoko akareba kupfuura mapepa uye mutumbi wakarurama kubva pamusoro kuenda kune zvitsitsinho.
2. Bvumidzai the abs uye svetera tsoka kune kuruboshwe, uchidzika nemabvi akadzikamisa uye tsoka shure kwekuruboshwe.
3. Dzorera tsoka kumapuranga ndokuzvuzvurudza makumbo mune kurudyi, uchitama nemabvi akadzikamisa uye tsoka shure kwekurudyi.
4. Ramba uchikwira mukati uye uchibva kune rumwe rutivi kusvika kumasekondi 30-60.

7 - Pushup Jacks

Pushups yakakosha pakushanda mumuviri nepamusoro chepfupa, asi zvakare inonyanya kukosha. Iwe unogona kuwedzera kunyange kuwedzera kwekuwedzera kuburikidza kuwedzera jack rinokwidza kune pushup yako. Iyi ndiyo yekufambisa mberi, saka shandura nekukotama namabvi ako kana kusvetuka tsoka uye mukati musina pushup. Kana uine matambudziko akadzokera kumashure, unogona kumira kudzivisa kuita izvi.

1. Tanga mudanda remaoko nemaoko akareba kupfuura mapepa uye mutumbi wakarurama kubva pamusoro kuenda kune zvitsitsinho.
2. Ita tsoka dzako zvakakura panguva imwe chete iwe unonamatira zvidzitiro mumugwagwa, uchidzika pasi sezvaunogona.
3. Muchitenderera chinyararire, mutsime uchisimuka, uchikwira netsoka dzako pamwe chete mubhokisi rako.
4. Rambai ne pushup jacks kwemaminitsi 30-60.

8 - Rutivi Runowanikwa neMedine Ball

Rutivi rwemakwenzi ibasa rinotarisa rinotarisa pazvinyorwa uye kutora uremu hwepamusoro huchapikisa chaizvo. Funga nezvekuchengetedza muviri wakaderera wakagadzikana mukati mekufamba, uchifamba kubva pachiuno uye usashandisa kushandisa nguva.

1. Simira netsoka dzakaputika-kuparadzaniswa, mabvi akadzikamisa zvishoma uye akabata bhodhoro remishonga nemaoko zvakananga kumusoro.
2. Chengetedza mapepa pasi uye usungirire abs kana iwe uchisendamira kurudyi, kuchengeta chiuno nemakumbo munzvimbo yakamira.
3. Shandura kusvika pane zvaunogona, kuchengeta chifukidzo chakazaruka uye zvishoma nezvishoma kudzokera kumashure.
4. Dzokorora kufamba kune rumwe rutivi, kuchengetedza kufamba kunononoka uye kutongerwa kuti uite zvekuti hausi iyo.
5. Dzokorora ma 1-3 se 8-16 reps.
6. Iwe unogonawo kuita chiito ichi nekwenyengeri, bhora rekuvhiya kana bhendi yekudzivirira.

9 - Medicine Ball Circles

Medicine Ball Zviratidzo ndeimwe nzira yekushanda nheyo kubva panzvimbo yakamira uye zvakare kushanda kwakasimba kwekuita basa kunenge chero kupi zvayo kubasa. Mhedziso ndeyokutora mutumbi kuburikidza nedenderedzwa yakazara, kupfugama mabvi uye kuchengetedza mushure wakananga kuburikidza nebasa racho.

1. Tanga nemakumbo akareba kupfuura mahudyu, uchibata bhora remushonga kana uremu hwakarurama pamusoro pemusoro.
2. Tenderera kuruboshwe uye wotendeukira kurudyi, kuenderera mberi kune tsoka uye kupfugama namabvi mugomba kana iwe uchitenderera bhora uchienda pasi.
3. Ramba uri mudenderedzwa, uchitenderera mberi uye uende muchikwata apo iwe unounza uremu pakati pemakumbo ako.
4. Denderedzwa kusvika kuremu kuruboshwe, zvakare kuchinja pamakumbo ako uye kuchengeta mabvi akakomberedzwa munharaunda.
5. Ramba uchitenderera uremu hwose kusvika kusvika uremu huri pamusoro zvakare zvakare.
6. Dzokorora zvitatu zvitatu zvema16-16 zvekare mumutungamiri umwe neumwe.
7. Chengetedza kufamba kunonoka uye kudzora uye kudzivisa kutenderera mberi. Chengeta iyo isina kubatirana uye kumashure kwakananga panguva yose yekuita.

10 - Medicine Ball kuchinjwa neLatin Lunges

Ichi chiito chakakwana chekushanda iyo abs kubva panzvimbo yakamira apo zvakare kuvaka shanyo uye kugadzikana mumuviri wepasi. Kuti uite zvakakwana, ramba uchifamba zvishoma nezvishoma uye uchidzora, uchiteerera chete kubva mumoto uchichengetedza muviri wakadzika wakasimba.

1. Tanga uri munzvimbo yakagadzikana, rutsoka rwerudyi mberi, kuruboshwe kuruboshwe zvakare. Bata bhodha remishonga nemaoko zvakananga kunze (zvakanyanya kupfuura) kana pedyo nebhokisi (nyore).
2. Kuchengetedza muviri wakaderera wakamira, shanduka kubva pamhutu kuti uise maoko ari kumativi ose mumuviri.
3. Dzokera kune imwe nzvimbo uye zvino shandura torso, uine uremu kuruboshwe.
4. Ramba uchifambisa kubva kune rumwe rutivi kusvika kune rumwe zvishoma zvishoma kusvika ku 1-3 seti 8-16 reps kumativi ose maviri.

11 - Chimiro Chimire

Chimiro chekumire chinokonzera inzira yakanaka yekushandira abs kubva panzvimbo yakamira. Kunyatsoisa pfungwa pane iyo, ita izvi kufamba nenzira inononoka, yakarongedzwa panzvimbo yekushandisa nguva, kuchenjerera kuti urege kutenderera mberi. Kuti uwane mamwe cardio, fambisa zvinhu uye ita izvi kufamba nokukurumidza sezvaungaita kuti mwoyo wako uwedzere.

1. Tanga uri panzvimbo yakamira, kutora ruoko rworudyi rwakananga mumhepo.
2. Shandura uremu hwako kuruboshwe rwako uye zvishoma nezvishoma uise mabvi kumusoro uye kunze.
3. Panguva imwecheteyo, taurira kurudyi kwakananga kumabvi ekurudyi, kuvhara zvinyorwa.
4. Tora ruoko uye rutsoka pasi uye dzokorora kwema 1-3 akasara kumativi ose.

12 - Simira Crossover Crunch

Chimiro chekusimudza chitinha inzira yakanaka yekushanda zvibvumirano kubva panzvimbo yakamira. Pfungwa iyi ndeyokuita shanje kubva pamhutu, pane kungofuratira kubva pahota nemabvi. Chengetedza kufamba kunononoka uye kutongerwa kuti uise pfungwa pamusoro payo, kana kuti itairire kuti uite kuti iwedzere kuitisa muviri.

1. Tanga netsoka dzakaputika-kuparadzaniswa, maoko ari shure mushure nemakumbo akasungirirwa uye kunze kumativi.
2. Uya nemabvi akakodzera kumusoro uye mumuviri wako paunenge uchitenderera kuburikidza nemoto, uchiunza bhetari kuruboshwe kurudyi.
3. Dzorera kuburikidza nezvibvumirano uye ramba uchifamba zvishoma uye uchitungamirirwa.
4. Dzokera kunotanga uye dzokorora kwema 1-3 seti 8-16 reps kumativi ose.
5. Dzivisa kuvhara huta kumabvi asi, pane kudaro, funga nezvekushanduka kwemuviri uye kufamba kwepafudzi kusvika pachiuno.

13 - Horizontal Wood Chops

Kungofanana ne diagonal wood chops , horizontal wood chops kuisa pfungwa pazvinyorwa. Iyi shanduro yakanyanya kumira, pamwe nekufamba kwose kunobva kumucheto apo muviri wakaderera unogara munzvimbo. Dzivisa kupfuura-kutenderera pane iyi, kungotendeuka kusvika pane iwe unogona kunze kusina kuoma.

1. Chengetedza boka rinopesana nepamusoro pechinhu chakasimba chakakwirira kudarika chiyero chechiuno.
2. Mira kumativi kusvika kumudhi uye ubatisise mubati mumaoko ose maviri, uchitora matanho mashomanana kuti uwedzere kuwedzera.
3. Kuchengeta mavoko zvakananga, kutenderera kubva pamhepo, kuunza maoko kumativi ose kune rumwe rutivi.
4. Dzokera kunotanga uye dzokorora kwema 10-12 reps musati machinja mashizha.
5. Chengetedza kufamba kunononoka uye kutungamirirwa uye usadzike kuchinge kana kushandisa nguva. Zviuno, mabvi netsoka zvinofanira kuramba zvakasimwa uye zvatarisana mberi.

14 - Toe Taps

Toe taps inzira yakasimba yokusimbisa iyo nechokuita. Iko pfungwa ndeyekuti pfupa rako richengetedze uye chigadziko chakakonzerwa kuitira kuti mushure wako wezasi usimbise kana iwe uchigunzva zvigunwe kusvika pasi. Izvo zvakarewo maitiro makuru ekuzorora kwebasa re abs.

1. Nhema pamusana wako uye ufugame mabvi kusvika kumakona 90-degree.
2. Chengeta iyo isina kugadziriswa sezvaunenge uchitsika netsoka imwe, uchinge uri pasi. Iva nechokwadi chokuti mushure mako hauiti. Kana ikadaro, chengetedza chikamu chiduku kana kuisa tambo yakavharidzirwa pasi pehudyu.
3. Simudza rutsoka kumashure kunzvimbo yekutanga uye dzokorora 10-16 reps pamusungo mumwechete usati watanga kune rumwe rutivi.
4. Dzorerai 1-3 seti.