Zviri Nyore Zvinokurudzira Kusimbisa Chinhu Chako
Izvo zvinotevera zvinodzidzisa zvakakwana zvekutsvaga abs uye kuderedza shure kune avo vari kushanda pakuvaka musimba wakasimba, wakakodzera. Iwe unotanga nekumira ab kufamba uye kuendesa nzira yako kuenda kune imwe pasi kune zvakasiyana-siyana zvekudzidzira izvo zvichabata mishonga yose iri yako abs.
Precautions
Ona chiremba wako kana uine matambudziko kana nyaya dzekurapa.
Zvishandiso
Bhora remushonga kana chiremera chakareruka
How To
- Kushamwaridzana neimwe cardio chiedza pamberi pekuita basa iri
- Ita miitiro yega yega yega yega 1 ye 10-16 reps.
- Ita basa rega rega zvishoma nezvishoma uye funga nezvemafomu akanaka ye rep rep
- Kana uine zvinetso zvekare shure mune zvimwe zvepunches, isa chidzitiro chakavharidzirwa pasi pezasi chako kumashure kuti uwane rubatsiro rwakawanda
- Dzoka chero chinhu chipi zvacho chinotambudza
1 - Med Ball Woodchop
Netsoka dzakadzika, bata mushonga wemupira (mamiriyoni 6 lbs) uye squat, kutumira zviuno mushure mako iwe uchidzunga bhora pasi uye kune imwe kunze kwechiuno chekupedzisira. Pinda muzvitsitsinho kuti umire uye uise bhora kumusoro nepamusoro pane diagonal, saka bhora riri pamusoro pebandauko rorudyi.
Dzokorora makumi gumi nematanhatu mushure mokuchinja majeko.
2 - Ita Ball Side Bend
Netsoka dzakatakura kure pamwe, tora bhora rakananga kumusoro kumusoro, maoko zvakananga sezvaunokwanisa kuzviita. Kuchengeta ruuno rwekona uye yakananga, kusendama kune kurudyi kusvika iwe unogona kunyatsogona, kupeta chiuno chako. Kudzokera kune imwe nzvimbo uye kusvika kune rumwe rutivi, kuchengetedza kufamba kunononoka uye kunodzorwa.
Dzokorora 16 zvizere zvekare.
3 - Modified Plank
Tanga nekuisa zvikwata pasi uye kuisa muviri pamabvi. Tora iyo isina kusimbiswa kubata muviri wako nenzira yakarurama kubva pamusoro kusvika kumabvi asina kuputika mukati, maziso anotarisa zvakananga mberi. Tora nzvimbo iyi kwenguva yakawanda sezvaunogona, zorora uye dzokorora katatu kana kupfuura.
Kana rakagadziriswa plank iri nyore kwazvo, funga kubudisa kunze kwepaki yakazara.
4 - Chikamu Plank Hip Lifts
Gara, ugare kuruboshwe rworuboshwe uye kuruboshwe rworuboshwe, mabvi akanamatira uye mahudyu, mabvi, uye maziso emakumbo. Iwe unogona kuisa ruoko rworudyi pane pasi kuti uwane kana kuti pachiuno (zvakaoma). Dzvinyirira muchikwata chechifukidzo uye chengetedza zvibvumirano zvekusimudza mahudyu kubva pamabati (mabvi akagara pasi). Bata zvishoma uye zvakaderera, kungobata chibato usati wasimudza mahudyu zvakare. Dzorerai 16 reps kumativi ose.
Kune chinetso chakaoma, iwe unogona kusimudza mabvi ako kubva pasi, sezvinoratidzwa. Ruoko rwenyu runogona kuwedzerwa kana kuiswa muhudyu.
5 - Bird Dog
Tanga pamaoko nemabvi uye nechemberi zvakananga uye abs inotora mukati.
Simudza ruoko rworudyi kusvikira rwakaenzana nemuviri uye rwakafanana nechomukati. Panguva imwe chete, simudza rutsoka rworuboshwe kumusoro uye rururamise kusvikira ruchifananidzawo pasi.
Dzokorora kune rumwe rutivi, kushandura mativi ekudzoka kwe16.
6 - Shandisa Heel Push
Nhema pamusana wako nemabvi akadzikamisa uye maoko ari kunyunyisa musoro. Chengetedza tsoka dzako dzichinetseka sezvaunobvumirana ne-abs, uchisimudza mapepa acho kubva pasi. Pamusoro pekumhanya, fungidzira zvitsitsinho zvako muvhu kana uchinge uchinge uchitsigira mushure mako uye uchingomutsa zvishoma kubva pasi.
Pasi uye dzokorora zvekare 16.
Gadzira zvinyoronyoro musoro wako uye usadzikwevera pamutsipa wako.
7 - Kudzorera Crunch
Ureve pasi uye uise maoko pasi kana shure kwemusoro uye uise mabvi mukati mavo muchipfuva kusvikira vakanamatira kusvika kune 90 degrees. Shandisai abs kuti muvhare mahudyu kubva pasi, kusvika pamakumbo kusvikira kumusoro.
Dzokorora zve 16 zvakare.
Icho chitinho chiduku, saka edza kushandisa yako abs kusimudza mahudyu ako pane kungofungira makumbo ako nekusika kukurumidza.
8 - Bridge
Nemabvi akakombama uye maoko achizorora pasi, zvinyoronyoro muhudyu kusvikira vasvika pamabvi. Chengetedza mutsipa wakasununguka uye pfupi mubatisise nzvimbo iyo. Pasi pfupi udzoke zvishoma uye dzokorora zvekare gumi.