14 Mukuru Ab Kuedza Kudzidzira Kushanda Zvisungo Zvako

1 - Pelvic Tilts on the Ball

Paunenge uchisarudza maitiro ekuda kwako, iyo yakakosha yeplavic ndiyo yakakura kutanga nayo. Ichi chinhu chakareruka, chisina kunyanya kushamwaridzana-chakanaka chekuvharira kwako uye shure kwako. Chikamu ichi chaicho chinotanga kubva muchiuno, pane kubva pamapfudzi sezvinoitika. Mumuviri wako wepamusoro uchagara wakasimba sezvo iwe uchiputika mahudyu kumucheto. Iwe unofanirwa kuisa pfungwa dzako pamutambo wekuita kuti uve nechokwadi chokuti uri kushandisa yako yako pane kuti iwe uwedzere.

1. Nhema pachinzvimbo chekutamira pabhokisi nehudyu pasi, musoro wakatsigirwa nemaoko.
2. Pasina kumhanyira bhora, bvumirana nevasi uye bvisai mahudyu mumutambo.
3. Edza kuti usafambisa glutes asi, pane kudaro, funga nezvekutangira kufamba kubva kumucheto.
4. Isa pasi mahudyu uye dzokorora zvikamu zvitatu zvemashure gumi nemashanu.

2 - Yakatarisa Rotations

Kana iwe ukaneta nekunaka muviri kana kuti unoda chimwe chinhu chaunogona kuita pakushanda kwako abs, kugara kwekufambisa isarudzo yakanaka. Iwe unogona kushanda zvido zvako, pamwe nechezasi kwako kumashure, uye kubata uremu kunowedzera simba uye kuchabatanidza mapepa, maoko, uye chifuko zvakare.

1. Gara wakareba pane bhora kana chigaro uye tora chiyero chepakati.
2. Tanga chikwata chine uremu pachifuva chepamusoro, mapepa akasununguka.
3. Kuchengetedza mahudyu nemabvi zvakatarisana mberi, shandura torsi kurudyi kusvika iwe unogona kunyatsogona. Funga nezvekupeta misungo iri muchiuno chako.
4. Dzorera kumashure uye kuruboshwe, kuchengetedza kufamba kunonoka uye kudzora.
5. Ramba uchichinja mapepa emasereji 1-3 e 10-16 reps.

3 - Shiri Imbwa Ab Kuedza Kudzidzira

Iyo imbwa yenyoka iyo yakawanda inonyanya kushandiswa kwekudzidzira iyo inongosimbisa chete kub uye shure asi zvakare inosanganisira glutes uye inovandudza kuenzanisa uye kugadzikana. Nokuda kwehuwandu hwepamusoro, edza izvi kufamba kune zvigunwe panzvimbo yemabvi.

1. Tanga pamaoko nemabvi uye nechemberi zvakananga uye abs inotora mukati.
2. Simudza ruoko rworudyi kusvikira rwakaenzana nemuviri uye rwakafanana nechomukati.
3. Panguva imwe chete, simudza rutsoka rworuboshwe kumusoro uye rururamise kusvikira ruchifananidzawo pasi.
4. Bata kwekanguva, kuderera uye kudzokorora kune rumwe rutivi, nguva ino kusimudza ruoko rworuboshwe uye gumbo rorudyi. Ramba uchichinja mapepa emasereji 1-3 e 10-16 reps.
5. Chengetedza kufamba kunononoka uye kutungamirirwa uye edza kuchengetedza muviri wako zvakananga kuburikidza nekufamba.

4 - Bhasikoro rakashandurwa

Bhasikoro ndechimwe chezvinhu zvinobudirira zvakanyanya zvekuenda, kusanganisira rectus abdominis uye zvinyorwa. Nzira yekugara, zvisinei, inoda kuti zvose zvinyatsocherechedza tsanangudzo uye yakasimba zvikuru kumashure kunotarisa asi pasina kuisa dambudziko kumashure. Izvi zvakashandurwa shanduro, yakaitwa nemapepa epombi, inzira yakanaka yekudzidza kufamba uye kuvaka simba musati matamira kune imwe tsika yebhasikoro.

1. Nhema pamusana wako nemapuranga epasi pasi pezvitsitsinho zviviri, mabvi akarembera. Isa maoko mushure memusoro kuti ubatsire mutsipa.
2. Shingairira abs kusimudza mapepa acho kubva pasi uye udzoke kuruboshwe rworuboshwe kune kurudyi, murugwaro uri panzvimbo yakagadzika.
3. Panguva imwe chete, shandisa chitsitsinho kubva kuruboshwe kusvikira mabvi akangosungirwa kana kururamisa, kuisa kurutivi rworudyi rwechiuno.
4. Dzosa chitsitsinho chemberi uye shandisa chitsitsinho chakanaka apo iwe unotenderera kuruboshwe rworudyi kuruboshwe, uchidzvinza rutivi rworuboshwe rwechiuno.
5. Chengetedza chikwangwani uye panzvimbo yakagadziriswa, uchitarisa kuchinja mutsara wose.
6. Dzokorora ma 1-3 se 8-16 reps.

5 - Bhora rinoputirana neMedineine Ball Throw

Bhora rinokonzera rakakosha pakurongedza asiri, asi imwe nzira yekugadzira ichi chiito ndowedzera bhora remishonga rinokandira. Nekufamba uku, une maitiro akawanda. Iwe unogona kuita zvakakwana kukanganisa uye kukandira mishonga bhora kune mumwe munhu amire pamberi pako, kanda bhora rakanyorova, rubber pamusoro pemadziro kuitira kuti ridzoke kwauri, kana kuti usvike nebhola kana kukanda iyo hakusi nzira . Mushonga bhora unowedzera uremu, simba, uye hunofadza kune rimwe bhora rinopera.

1. Nhema pabasa rebhadhiro rakabata med ball. Ita bhora pasi pepasi-pasi kumashure munzvimbo yepamusoro petafura.
2. Tora bhora iri shure kwechiso, maoko akajeka uye anonzwa zvishoma zvishoma mu-abs.
3. Bvisa mafudzi kubva pabhora paunotora mishonga bhora mberi, uchisvika bhora kusvika padenga.
4. Dzoka zvakare, uchitora mushonga bhora shure kwako kuti iwe unotevera kupera.
5. Dzorerai mapeji 1-3 e 10-16 reps.
6. Kana iwe uine mumwe wako, kandira ibhora kune waunofambidzana naye uchigara muchitinha, saka ita kuti iye akurese bhora shure kwako nekukurumidza sezvaunokwanisa kuti iwe unotevera kupera.

6 - Sunga neKnee Bends

Iyo tsika yemapuranga yekuita muviri yakakosha kusimbisa nheyo uye iwe unogona kuwedzera simba uye zvakasiyana nekuisa bhandi rinogadzika muchiito. Iwe uchapikisa dambudziko racho zvikuru pane iyi nhatu-maonero (maoko maviri chete uye rimwe rutsoka) uye unobatanidza miviri yakadzika yomuviri webasa pamwe chete.

1. Tanga muhotera, pamaoko nezvigunwe.
2. Iva nechokwadi chokuti muviri uri munzira yakarurama kubva pamusoro kuenda kune zvitsitsinho, core braced.
3. Simudza rutsoka rworuboshwe kubva pasi uye ukotamise bvi, uchikwevera mubhokisi. Chiedza chako chinogona kukotama zvishoma apo iwe unouya nemabvi mukati.
4. Yambuka rutsoka rworuboshwe pamusoro pegumbo rorudyi, bata kwenguva pfupi, zvino tora mabvi akadzokera kumashure.
5. Dzorera rutsoka rweruboshwe muhomwe yako yakazara udzoke kune rimwe divi.
6. Dzokorora, kushandura mativi, kwema 1-3 mashure e 8 reps (1 rep inosanganisira mabheji ainamato nemakumbo akanaka uye ari kuruboshwe).

7 - Ab Crunches neGliding Discs

Tsika dzekasiki chimwe chinhu chatakaita isu uye, zvichida, takaneta. Wedzera zvimwe zvinonhuwira kune zvigadzirwa zvako nguva dzose uchishandisa Gliding Discs kuisa zvitsitsinho mukati nokunze. Iwe unogonawo kushandisa mapepa emapuranga kana, kana uri pane doro rakaoma, tirasi dzichashanda.

1. Rara pasi neRavo kana mahwendefa pasi pezvitsitsinho, makumbo akajeka uye maoko ari kunyorovedza musoro.
2. Shanduro yekutanga: Gadzira mapepa masendimita masere kubva pauriri nekusvetera zvitsitsinho mukati, kuvhara kuDhivi kana mapepa epombi.
3. Shanduro yepiri: Simudza muviri mumuti wakazara (zvakanyanya kupfuura) sezvaunoisa zvitsitsinho mukati mako paunenge uchipinza muDhivi kana mahwendefa.
4. Edza kuchengeta chigunha chichidzivirira uye usadzikwevera pamutsipa. Tanga kutama kubva pamwoyo wako.
5. Gara nehurukuro yekutanga kana uine dambudziko nemusana wako.

8 - Chikamu Plank

Ipeni yepande inofambisa uye inofambisa kufamba iyo inokonzera zvinyorwa pamwe chete. Iwe unogona kuita izvi kufamba pamusoro pembambo, sezvakaratidzwa, kana kuti paruoko rwunenge rwuchireruka, asi huri hunooma.

1. Rara pasi kuruboshwe, ugare pahuma yako.
2. Makumbo anofanirwa kuva akajeka, zviuno zvakagadzirirwa. Nechinzvimbo chetsoka, une zvimwe zvasarudzo:
   • Akaoma : Mapepa akaiswa pasi (akaratidzwa pamusoro apa)
   • Zvinononoka : Tsoka rakadengenyeka
   • Zvisi nyore : Knee Down
3. Kana ukasarudza chitsiko chetsoka yako, pinda mukati memuviri wepamusoro kuti usimudze mahudyu kubva pamate.
4. Tora muviri wako nenzira yakarurama kwemaawa 30-120, uchidzokorora 2-3 nguva kune rumwe rutivi.

9 - Chigadziriswa Chigadziro Chigadziro kune Zvinodiwa uye Zvose

Izvi zvakashandurwa pasi plank ndiyo inoshanda yakakwana yekushanda pazvibvumirano uye zvachose simba rekugadzirisa nekushanda kusvika kune imwe yepamusoro pepamu yekuvhima. Iwe unogona kugadzirisa mberi nekuisa ruoko rwakatarisa pasi pasi pamberi pako kutsigira.

1. Gara, ugare kuruboshwe rworuboshwe uye kuruboshwe rworuboshwe.
2. Mabvi akarembera uye mahudyu, mabvi, uye maziso emakumbo zvinofanira kuiswa pamusoro peumwe.
3. Isa ruoko rworudyi pahudyu yakarurama kana kuisa ruoko rworudyi padhorosi pamberi pako kuenzanisa uye kuwedzera, kana zvichidiwa.
4. Shingairira muchikwata uye shingairira maitiro ekusimudza chiuno mumate.
5. Bata zvishoma uye zvakaderera, kungobata chibato usati wasimudza mahudyu zvakare.
6. Dzorerai mapeji 1-3 e8-16 reps kumativi ose.

10 - Kugadziriswa Mberi Pedyo neGumbo Rinounza

Iri rutivi mapuranga nemakumbo anomhanyisa ndiro danho rinotevera mukushanda kusvika kune rimwe rutsanga rwepande. Mhedziso iyi ndeyokuwedzera kuwedzera kuburikidza nekuwedzera gumbo rinosimudza uye nokutora ruoko pamusoro. Iwe unonyatsopokana nenheyo pamwe nemuviri wakaderera.

1. Gara, ugare kuruboshwe rworuboshwe uye kuruboshwe rworuboshwe.
2. Mabvi akarembera uye mahudyu, mabvi, uye maziso emakumbo zvinofanira kuiswa pamusoro peumwe.
3. Tora ruoko rworudyi rwakananga kana kuisa ruoko rworudyi pasi pasi pamberi pako kuenzanisa uye kuwedzera, kana zvichidiwa.
4. Shingairira muchikwata uye shingairira maitiro ekusimudza chiuno mumate.
5. Panguva imwe chete simudza rutsoka rworudyi kune masendimita mashoma, uchitarisa pachidya chekunze.
6. Bata zvishomanana, kuderedza gumbo uye wozodzokera kubururu, uchingobata machira musati wasimudza mahudyu zvakare.
7. Dzorerai mapeji 1-3 e8-16 reps kumativi ose.

11 - Chidimbu Chigadzira neGorosi Lift

Mapuranga emativi akaoma zvakakwana, asi kana iwe uchida chaizvo kuedza simba rako nokutsungirira, edza kuwedzera gumbo rinosimudza. Izvi zvinoda simba rakawanda kwazvo uye kuenzanisa, saka tora nguva yako nekuita zvishanduro nyore nyore usati waenda kune imwe.

1. Tanga mubhokisi rezasi, kuenzanisa ruoko rworuboshwe uye kunze kwerutsoka rworuboshwe. Mapepa anogona kuiswa pamusoro peumwe (zvakaoma) kana kutsemuka (nyore).
2. Simudza rumwe ruvoko rwakananga kumusoro pamusoro pefudzi kuti uwedzere kutarisana nemari yako (uchida).
3. Kubata nzvimbo iyo, simudza rutsoka rworudyi masendimita mashoma, uchiputika chinangwa chekuchengetedza.
4. Pasi petsoka uye dzokorora gumbo rinokwira kumasere 1-3 kusvika 8-16 reps kune rumwe rutivi.
5. Kana izvi zvichikuvadza huni yako, edza kuisa ruoko pane bhokisi re yoga.

12 - Spiderman Planks

Kubata chikwata chinogona kutora zvishoma, asi iwe unogona kunongedza zvinhu zvishoma nezvipuraneti zve superman. Nekufamba uku, iwe unounza mabvi kurutivi rwomweya, unotarisa zvinyorwa pamwe chete nekuyera kwako uye kugadzikana. Ichi chinotyisa kupfuura chinotarisa.

1. Kuva mubato rembambo, pamaoko nezvigunwe. Iva nechokwadi chokuti mahudyu ari pasi uye shure kunenge kwatiza paunenge uchibvarura.
2. Simudza rutsoka rworuboshwe, bendama gumbo uye uuye naro mukati kumakona ako ari kuruboshwe usingatauri muviri wose.
3. Tora rutsoka rworuboshwe shure uye ugouya nemabvi akakodzera mukati mekona yakarurama, zvakare, kuchengeta muviri panzvimbo imwechete.
4. Dzokorora kwemasekondi 30-60, kupedza mapeji 1-3.

13 - Yakagara kaviri Knee Lifts - Yakakwana Kwaunenge Uri Kushanda!

Iwe haudi chinhu chipi zvacho chakakosha kushanda yako abs. Zvechokwadi, iwe unogona kuzviita zvakanaka kubva pachigaro chako nehupamhi hwemabvi maviri. Iwe unonzwa chaizvoizvo basa iri mubhasi rezasi.

1. Gara wakareba muchigaro, tsoka dzakadzika pasi uye pasi uye mapepa pasi.
2. Sunga bhiza uye usimudze tsoka kubva pasi, uise mabvi kubhokisi.
3. Edza kusazorora zvakare pachigaro apo iwe unosimudza makumbo ako.
4. Pasi uye dzokororazve 10-16 reps.

14 - Zvinyorwa Zvisungo zveMisumbu Pasi Pechiuno uye Abs

Iwe haudi mimwe midziyo yekushanda mishonga yako yebifu uye iyi yakakurumbira crossover crunch ibasa guru rokutarisa izvo zvimedu zvakapoteredza chiuno. Chakavanzika chekufamba uku ndechekudzivisa kuvhara muromo wako asi tanga kuisa pafudzi pahudyu paunopfuura.

1. Tanga kurara pasi uye uyambuke rutsoka rworuboshwe pamusoro pembongoro yakarurama.
2. Isa ruoko rworudyi mushure memusoro kuti uwane rubatsiro uye, kana iwe uchida kuisa pfungwa dzako pane iyo, isa rumwe ruoko kuruboshwe rwuno muchiuno chako.
3. Kuchengeta bhokeri shure, simudza mapepa acho kubva pasi uye ipapo crossover, uchitarisa kuuya nebandauko kumabvi.
4. Inzwa chibvumirano chemisungo o n Kuruboshwe rwechiuno.
5. Pasi uye dzokorora kune dzose zvakare musati machinja.