Top 10 Advanced Advanced Kudzidzira

1 - Knee Tucks

Paunosarudza mamwe maitiro ekufambisa mberi kwako, ibhu tucks dzakakosha pakurongedza kuenzanisa, kugadzikana uye, simba guru. Maoko uye torso inobatsira kusimbisa muviri wako apo iwe unodonha mabvi mukati, uye pakupera kwekufambisa, ipa yako abs inowedzera kuwedzera kuti uwedzere dambudziko.

1. Pinda munzvimbo yakagadzikana nebhokisi pasi pe shins / ankles (zviri nyore) kana zvigunwe zvetsoka (zvakaoma).
2. Iva nechokwadi chokuti muviri wakarurama, wakadzoka wakadzika uye usina kubatanidzwa.
3. Rongedza bhora mukati, kupfugama namabvi pamberi pebhokisi apo iwe unobata pfu.
4. Edza kusasundira shure nemaoko ako asi, pane kudaro, chengetedza kufamba kwose mumabvi.
5. Usaputsika shure kana iwe uchizora mabvi mukati.
6. Dzokera kunotanga uye dzokorora zve 10-16 zvakare.

2 - Ball Pikes

Ball pikes ndiyo yakagadziridzwa yemabvi tucks, uye yakaoma zvikuru. Iwe unogona kugara uchigadzirisa kutama nekuchengeta mabvi zvishoma zvakanamatira kana kupfupisa mararamiro ekufamba uye kungosimudza muhudyu masendimita mashoma, uchisimudza kumusoro apo iwe unowedzera simba. Chinhu chinoita kuti izvi zvifambe zvakaoma ndekushandisa abs kusveta mahudyu kumusoro, kuchinyura tsoka pamusoro pebhola.

1. Pinda munzvimbo yakagadzikana nebhokisi pasi pe shins / ankles (zviri nyore) kana zvigunwe zvetsoka (zvakaoma).
2. Iva nechokwadi chokuti muviri wakarurama, wakadzoka wakadzika uye usina kubatanidzwa.
3. Svinai the abs uye musimudze mahudyu kumusoro kusvika padenga, muchikandira tsoka pamusoro pebhola.
4. Chengeta makumbo zvakananga kune zvimwe zvinetso, kupedzisa mumakumbo akarurama-makumbo nezvigunwe zviri pabhodhi.
5. Dzokera kunotanga uye dzokorora zve 10-16 zvakare.

3 - Oblique Knee Drops

Oblique madonhwe emabvi inzira yakanaka yekutarisa zvinyorwa pamwe chete ne rectus abdominis uye kumashure. Chinokosha chekufamba uku ndechokuti kushandisa abs yako kuti udzidzise makumbo ako kana iwe uchidzikisa pasi uye wobva wabvumirana navo kuti uvakudze zvakare. Dzivisa kuvhara kana kuomesa mushure mako kumashure nekuchengetedza kufamba kwechidiki zvishoma, kungoderedza mabvi kusvikira iwe unogona kunyatsogona. Iwe unogona zvakare kuedza kutama pasina mushonga wepirinha kana neketeni yakavharidzirwa pasi pechiuno kuti uwane rubatsiro rwakawanda.

1. Nhema panhovo nemabvi akabatwa mukati uye akavhara kusvika anenge 90 degrees.
2. Isa chirwere chemishonga pakati pemabvi uye utambanudze maoko kumativi akafanana negege, mapende anotarisana.
3. Shingairira the abs uye gadzikisa mabvi pasi kurudyi.
4. Ita pasi mabvi akaderera sezvaunokwanisa kunze kwekusimudza mapepa kubva pasi kana kuti kuomesa musana wako.
5. Dzvinyai the abs, uchinzwa chibvumirano chako chekuvhara uye udzorere mabvi shure uye enda kune rumwe rutivi.
6. Zvimwe zvikamu zvezvikamu zve 1-3 zvikamu zve 10-16 zvakare.

4 - Medicine Ball Extensions

Izvo zvakanyanyisa kushandiswa zvinosanganisira mitambo yakawanda kusanganisira abs, kumashure, makumbo nemaoko. Kuti uedze izvi, ungada kuisa bhora kumativi kunorusvingo kuti ugadzikane uye utange usina mushonga bhora kuti uite chimiro chako. Izvi zvinoda kubhadhara uye simba. Kana iwe uchinzwa marwadzo mumutsika wako wezasi, chengeta maoko pamusoro pebhokisi kana kuti kungodzikisa zvishoma panzvimbo pokudzidisa kufanana nechomukati.

1. Ita bhora pasi pekumusoro kumashure kuti uite yako abs uye kugadzirisa mahudyu. Gadzira bhora kumativi kunorusvingo kuti ugadzikane kana zvichidikanwa.
2. Tora mushonga wemuvara bhora kana dumbbell yakananga kumusoro pamusoro pechifu uye ita kuti mabvi ari pane 90 degrees.
3. Maoko ari pasi shure kwako panguva imwe chete achiwedzera rutsoka rworudyi.
4. Dzokera kunotanga uye dzokorora, kushandura makumbo kwe10-16 zvakare.
5. Nechinetso chiduku chekuenzanisa, ita gumbo rinowedzera pasina mushonga bhora.

5 - Sunga Nerutso Simbisa

Mhando yeplandi yekuvhima inonyanya kugadzikana kuedza kunosanganisira inenge mishonga yose mumuviri inotarisa kumusi uye kumashure. Iyi shanduro inosanganisira kuisa tsoka patsoka uye kusimudza makumbo, imwe panguva imwe, kuwedzera simba kumushandi. Kuti uchinje, isa bhora pasi pemakumbo kana pamusoro pamakumbo.

1. Ita bhora pasi pezvigunwe kana zvigunwe (zvakaoma) uye maoko pamusoro pepfudzi-yakaparadzana nepasi.
2. Shingairira abs kuti ubate muviri mumuganhu wakarurama kubva pamusoro kusvika kunezvigunwe.
3. Kuchengeta kusina kubvumirana, simudza rutsoka rworudyi kubva pabhora masendimita mashoma, kubata kwemaawa mashomanana uye pasi. Dzokera kuruboshwe rworuboshwe, kushandura tsoka kusvika 8-16 reps kumativi ose.

6 - Woodchops

Iyo huni huni hunooma uye hunoita basa rinotarisa kubasa uye kumashure. Iyi nzira yakanaka yekusimbisa nheyo yekunyengedza mafungiro akaita seavo vanobatanidzwa gorofu , baseball , kana tennis . Iwe unogona kuita izvi kubva kune zvakaderera kumusoro (sezvakaratidzwa) kana kushandura kutama uye kuzviita kubva kumusoro kumusoro kuti uchinje zvinhu. Chinokosha chekuchengetedza kufamba kwakachengeteka ndechokuti uchinje mahudyu nemabvi munzira yaunofambisa uye uise pfungwa pakubata kambani ye abs.

1. Isai chigumo chimwechete chekudzivirira band kune chinhu chakasimba (zvakadai sechitarisiko chemasitepiti) pedyo nepasi.
2. Tora mumwe mugumo uye utore matanho mashomanana kure kuti uite kukanganiswa pane bhanhire. Iwe unogona kunge uchida kuvhara bhendi maoko ako kakawanda.
3. Kuchengeta mavoko zvakananga, kuchinja muviri uye kuunza maoko muchidimbu paunenge uchinyima.
4. Shanduka mahudyu nemabvi apo iwe unotendeuka kuti urege kukuvadza majoints.
5. Shanduka shure uye kudzokorora 10-16 reps musati machinja mashizha.

7 - Kushandura paBhola

Uku kufambira mberi hakusi kungoshanda chete, nekutarisa pamabhique, inowedzerawo kuenzanirana, kugadzikana, nekugadzirisa. Kuti urambe uchinge wakachengeteka, chengetedza basa racho zvishoma nezvishoma uye rinodzora uye uchengetedze mabvi maererano nemakumbo nemakumbo panzvimbo pokuvanyengedza kune rumwe rutivi kana rumwe.

1. Nhema nebhokisi pasi pemapfudzi, mutsipa, uye musoro, zviuno zvakasimudzwa mubhiriji.
2. Bata bhora remishonga kana kuti zvishoma zvishoma pamusoro pebhokisi.
3. Simbisa wako uye tenderera kuruboshwe rwako kuruboshwe sezvaunogona, uchibvumira zviuno nemakumbo kuti zvifambe zvakasununguka nekufamba.
4. Shandura bhata uye wozoenda kune rumwe rutivi.
5. Dzokorora mapepa 1-3 e 10-16 reps (rep mumwechete inosanganisira mativi ose akanaka uye ari kuruboshwe).

8 - Side Bridge ne Hip Drops

Bhiriji rechepiti ibasa rakafambisa, kunyanya kana iwe ukafamba pamusoro pechipfuva (imwe sarudzo ndeyekuenzanisa nemaoko). Kuwedzera kukwidzika kwekuputika kunonyanya kuoma zvinorehwa, zvichiita izvi zvikaita basa guru rekudzidzira. Iwe unogona kugadzirisa nekuchengeta rimwe ibvi pasi kana kuti kutora tsoka kumativi pane kuputirwa pamusoro pemumwe.

1. Nhema kumativi ako kuenzanisa nechemberi netsoka.
2. Chiuno nemakumbo zvinofanira kuiswa pamusoro peumwe.
3. Kubata torsi yakasimba, zvishoma nezvishoma zvibvumirane neA abs uye udzikise chiuno kumucheto (haufaniri kubata).
4. Dzivisa kunyura mufudzi.
5. Dzorerai mushure mushure mokudzokorora kwema 1-3 se 10-16 reps kumativi ose.

9 - Akagara Torso Twist

Iyo yakagadzikana torto twist inzira yakanaka yekutarisa zvisizvo apo ichisimbisa chinangwa nekuvaka kutsungirira mukati mekunyanya kushanduka. Chinokosha chekuchengetedza kufamba kwakachengeteka uye kubudirira ndechekuchengetedza mushure wakarurama uye chifuva chakasimudzwa mukati mekuita basa pane kungovhima mafudzi, izvo zvinogona kushungurudza kumashure.

1. Gara uchibata mishonga bhora nemabvi akavhara.
2. Unosunungura zvishomanana, uchibatanidza kubvisa uye kuchengeta musana wakananga uye chipfuva chakasimudzwa.
3. Shanduka kuruboshwe, uchibata mishonga bhora kusvika pasi pakatarisana nehudyu.
4. Dzokera kunzvimbo uye tenderera kuruboshwe.
5. Dzokorora, kushandura mativi emasereji 1-3 e 10-16 reps (rimwe rep kune kurudyi uye kuruboshwe).

10 - Ab Anotenderera Pako

Mab mabhii ibasa rakaoma rinoshandisa misi yese yepakati. Izvi zvinofambira mberi zvinoda kunyatsotarisa kumashoko kuti urege kuomesa shure. Iva nechokwadi chokuti iwe unongopfuurira kunze kwako iwe unogona kunyatsogona. Kana iwe uchinzwa kushungurudzika kumushure, dzoka kubhizimisa kana kuti kuzvichengeta zvachose.

1. Bhura pamberi pebhola uise maoko pamahombekombe, uchienzanirana kune mumwe uye pamwe nemakumbo akakomberedzwa.
2. Bvumidzai abs uye mudhonza dumbu kumucheto.
3. Pfuurira mberi mberi uye kunze uko iwe unogona kunyatsogona, kusvikira uchinzwa kusabatanidzwa. Usaenda kure zvakanyanya zvokuti unokuvadza musana wako kana kuparara.
4. Izvi hazvirevi kupfugama mahudyu, saka dzirambe dzakananga munguva yose yekushanda.
5. Kuchengeta muviri wakananga, zvishoma nezvishoma kudhonza muviri wako uchishandisa maoko ako nemimba.
6. Ramba uchitanga mapeji matatu e8-12, uchidzivisa kufamba uku kana iwe une dambudziko rekare.
7. Iwe unogona kuchinja kuoma kwekutama nekuisa mavoko ako pedyo kana kuwedzera.