Iyi iri mukati-kati / yakakosha Total Core Workout inosanganisa zvese zvemasuru emuviri zvinosanganisira abs , kumashure, uye mapepa.
Aya maitiro anoshamisa achishandisa bhora rekudzidzira uye bhanhire rinopikisa kana tube. Chenjerera paunenge uchiita maitiro aya uye usapinda shure.
Kana iwe ukawana izvi zvakaoma, iwe unokwanisa kuisa tambo yakavharidzirwa pasi pezasi kumucheto / mahudyu kuti uwane rubatsiro rwakawedzerwa. Sezvo nguva dzose, dzivisa chero basa rinokonzera marwadzo uye uone nechiremba wako kana iwe uine kukuvadzwa kana mamiriro ekurapa.
Zvishandiso Zvinodiwa
Bhani rinopikisa uye bhora rekushandisa
How To
- Ita basa iri 2 zvisingaiti mazuva ano pavhiki
- Basa roga roga rinofanira kunonoka uye rinotungamirirwa. Usashandise nguva uye usabvumira kumashure kumatombo. Gadzirisa chero upi zvaunenge uchiita sezvinodiwa kana kuti urege kutsika chero kupi zvayo kunokonzera kurwadziwa
- Vatangotanga: Tanga neChinotangira Abs Workout kana izvi zvichifamba zvakaoma.
- Int / Adv: Ita 1-3 sendima yega yega yega yega kana kupfuurira kuburikidza nekurovedza-ta-style, imwe pashure peimwe uye dzokorora kana uchida.
Horizontal Woodchops
Sunga tambo kana bhande chakakomberedzwa nechinhu chakasimba uye simira kuruboshwe, kubata zvigaro mumaoko ose maviri. Kuchengeta maoko zvakananga, kusungira maoko kumativi ose mumuviri uye kutenderera kuruboshwe, kubvumirana nekodhi. Dzokera kunotanga uye dzokorora kwema16 kudzokera mberi kushandura mativi
Ball Exchange
Tanga nekurara pamusana wako nemakumbo zvakananga (bendai kana zvichidiwa) uye kubata bhora zvakananga pamusoro pemuviri.
(A) Isa bhora pakati pemakumbo, uchidzifambisa kuchengetedza bhora munzvimbo, uye kuderedza zvose maoko nemakumbo zvichidzika pasi.
(B) Vadzosei zvakare uye utore bhora mumaoko enyu.
(C) Kuderedza maoko nemakumbo zvichienda pasi zvakare uye uenderere mberi, kuchinjana bhora pakati pezvanza nemaoko kuti zvive ne12 zvakare.
Bhora Rakaiswa Neswe Tap
Pinda panzvimbo yepuranga, kuenzanisa nezvigunwe zvako nezvigunwe pabhora rekushandisa. Zviri nyore kupinda muchigaro kana iwe uchitanga nepamisoro yetsoka dzako uchizorora pabhora. Kana uchinzwa wakagadzikana, zvishoma nezvishoma uise muviri wako kumakumbo ako rimwe rutsoka panguva imwe chete kana kungogara pamisoro yetsoka dzako.
Simudza rutsoka rworuboshwe kubva bhora uise zvigunwe kusvika pasi. Dzorera rutsoka rwako rworuboshwe kudzokera kubhora uye dzokorora, kuisa zvigunwe zvakarurama pasi. Ramba uchichinja rutivi rumwe norumwe rwemashure gumi nemaviri.
Ngwarira zvikuru nebasa iri! Zviri nyore kuwira pabhora.
Reverse Hyper-Extension paBhola
Nhema uchitarisana pasi pabhola uye upfuurire mberi kusvikira iwe uchizorora pamamoni ako, makumbo zvakarurama uye zvigunwe zvakasara pasi. Kuchengeta makumbo zvakananga, kuvasimudza kusvikira mutumbi uri munzira yakarurama, kuisa pamucheto wezasi. Deredza makumbo acho zvishoma uye dzokororazve kusvika 12.
Ramba Ups With the Ball
Tanga kugara pasi, makumbo, uye uchitemudza zvakananga uye bhora rinowedzera pamberi pako. Bvisai kunze uye mubatanidze mapepa paunenge uchikwira pasi pamate, uchifunga kuti rimwe nerimwe riti rinobatana, kutora bhora pamusoro pemusoro.
Dzorera zvakare kuti utange kutora bhora kumusoro uye ufambe mberi sezvaunodzoka kuzogara. Dzokorora makumi gumi nematanhatu uye ufugame mabvi kuti uchinje kuchinja uku kana mushure mako uchibvisa pasi.
Plank Press-Ups paBhola
Pamabvi ako, isa zvigaro zvako pamberi pebhola uye famba mberi mberi kusvikira chidhu chako chakati. Ruramisa mabvi uye uuye nemuviri mupuranga. Bata kwemasvimita 1-2, chengetedza mabvi uye dzokorora kwema16 zvakare.
Jacknife
Ramba pasi pasi nemakumbo zvakananga kumusoro (mabvi akadzikama zvishoma kana zvichidiwa) uye abate bhora shure kwepamusoro. Deredza makumbo masendimita mashoma uye wounza bhora kumusoro apo iwe unounza makumbo mukati, uchibata bhora kune zvigunwe zvakanyanyisa. Pasi uye dzokorora zvekare 16.