Kana iwe wakaneta nemakorch akare akafanana, izvi zvisizvo zvekushanda zvichange zvichishungurudza chinangwa chako nenzira itsva itsva. Kumira maitiro ekudzidzira mabasa kunoshanda zvakanyanya, zvinobudirira uye kunongedza mishonga yose yeA abs yako yakasimba, yakakosha.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero dzidziso dzekuita dzinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
Bhendi yokudzivirira, dumbbells dzakasiyana-siyana, mishonga yepiritsi uye kettlebell (kusarudza)
How To
- Kushamwaridzana nemaminetsi mashomanana emoto
- Pedzisa basa rimwe nerimwe sezvinoratidzwa, kuchengetedza imwe neimwe kufamba zvishoma uye yakarongedzwa
- Dzokorora kuenzanirana kose kwenguva refu, kunyanya kushanda
- Chengetedza muviri wakadzikama mukati mekutenderera uye usadzike kana uchida kushandisa
1 - Medicine Ball Circles
Bata bhora remusoro pamusoro uye urerekere kurudyi, piviru pamakumbo kuti uchinje muviri wako apo iwe unotenderera bhora kurudyi. Ramba uri mudenderedzwa, uchiunza bhora mberi uye wotendeukira kuruboshwe, zvakare kurongedza kumakumbo, sezvo iwe uchitenderera uremu hwose munzira. Dzorerai 16 reps pane rumwe rutivi wozoenda kune rumwe rutivi.
2 - Chimire Chidimbu Chichiita
Tanga uri panzvimbo yakamira, ruoko rworudyi rwakananga mumhepo. Bvisa uremu wako kuruboshwe rwako uye zvishoma nezvishoma uise mabvi kumusoro uye uende kune rumwe rutivi uchiuya nechokurudyi kumabvi akakodzera, uchivhara zvinyorwa. Tora ruoko uye rutsoka pasi uye udzokorora, kuchengetedza chikamu chidiki uye chichitungamirirwa. Dzorerai 16 reps kumativi ose.
3 - Imire Crossover Crunch
Mira nemaoko mushure memusoro, chikwata kunze. Uya nemabvi akakodzera kumusoro uye mumuviri wako paunenge uchitenderera kuburikidza nemoto, uchiunza bhetari kuruboshwe kurudyi. Dzokera kunotanga uye dzokorora, kuchengetedza kufamba kunonoka uye kudzora. Dzorerai 16 reps kumativi ose.
4 - Diagonal Woodchops
Isai kumanikidzana band kune chinhu chakasimba pedyo nepasi. Tora mumwe mugumo uye utore matanho mashomanana kubva kune kuwedzerwa kukanganiswa. Kuchengeta mavoko zvakananga, kuchinja muviri uye kuunza maoko muchidimbu paunenge uchinyima. Pindira tsoka uye uchinje mahudyu nemabvi paunenge uchitendeuka. Shanduka shure uye kudzokorora 10-16 reps musati machinja mashizha.
5 - Horizontal Woodchop
Putira bhande chakakomberedzwa nechinhu chakasimba pachiuno uye chimira pamativi, kubata zvigaro mumaoko maviri. Kuchengeta maoko zvakananga, kuunza maoko kumativi ose mumuviri, kutenderera zvishoma nezvishoma kuenda kune rumwe rutivi uye kubvumirana nezvibvumirano. Dzokera kunotanga uye dzokorora kwema16 kudzokera mberi kushandura mativi.
6 - Pamberi uye Pamberi Mumiro 8 Muchiri
Enderera mberi nejoka rorudyi muchiganda apo uchitsvaira mishonga bhora kurudyi, pasi uye kumusoro kwehafu yepoteredza (hafu yemufananidzo 8). Dzokera shure kuti utange wobva watora rutsoka rworudyi kumashure mutsva, kufema mishonga bhora kuruboshwe, pasi uye kumusoro kwehafu yechitenderera kuti upedze nhamba 8 kufamba. Ramba uine mapapiro mberi uye udzoka nomugwagwa mumwe chete, uchifambisa bhora mumufananidzo 8 kufamba kwemashure gumi nematanhatu, uye shandura mapande.
7 - Mamiriro akadzikama neHurati
Tanga uri munzvimbo yakagadzikana, rutsoka rwerudyi mberi, kuruboshwe kuruboshwe zvakare. Bata bhora remishonga nemaoko zvakananga kunze. Kuchengetedza muviri wakadzika uchitsike, shanduka kubva mumhutu kuti uise maoko mumaoko omunhu. Kudzokera kune imwe nzvimbo uye iye zvino kuruboshwe, kuchengetedza kufamba kunonoka uye kudzora. Dzokorora 8 reps, uye shandura makumbo uye uzadzise rimwe divi re 8 reps.
8 - Kumusoro Squats
Mira mumamiriro ezvinhu akareba achitakura dumbbells mune rumwe ruoko. Tora ruoko rworudyi, kurega ruoko rworuboshwe rwakanamatira kusvika pasi. Kutarisa kumusoro kuruoko rwerudyi (zvinosarudzwa) muzasi kusvika muchikwata kusvikira mahudyu ari akafanana kusvika pasi. Dzvinyirira shure, kuchengetedza ruoko uye kudzokorora kwemakumi gumi nematanhatu kumativi ose.
9 - Kettlebell Windmills
Tora kettlebell kana dumbbell muruoko rworudyi. Tora zvigunwe zvekunze kunze uye kuruoko rworuboshwe mberi uye utore ruoko rworuboshwe rwakananga kumusoro. Tenderera kuruboshwe, uchikanda chiuno chako chekuruboshwe uye uchikotama bhedu rakarurama apo iwe unoderedza kuyerwa kunenge uri pasi. Chengetedza maziso ako pane zvakasara ruoko rworuboshwe. Dzoka uye dzokorora kwema16 zvakare mushure mokuchinja majeko.