Chotsani Zoyipa Zanu ndi Kuyenda Kwambiri kwa Yoga kwa Strong Abs

Zamkati

• Mapulani
• Superhero Plank
• Mapulani
• Bondo-to-Chigongono Tap
• Phala lakutsogolo
• Bondo ku chigongono
• Zolemba M'chiuno
• Mapulani
• Onaninso za

Pakadali pano mukudziwa kuti dziko lochita masewera olimbitsa thupi ndi ntchito yayikulu kwambiri kuposa #basic crunches. (Koma zolembedwazo, zikamalizidwa bwino, ma crunches amakhala ndi malo oyenera pantchito yanu yolimbitsa thupi.) Palibe amene amadziwa izi kuposa yogis, omwe amagwiritsa ntchito nthawi zonse kukhazikika thupi lawo potembenukira ndikugwira zomwe zimafunikira mphamvu kwambiri.

Chifukwa chake, sizosadabwitsa kuti kuyenda kwa yoga kumagwira ntchito mamilimita am'munsi kutsogolo, kumbuyo, mbali, ndi njira yonse yozungulira - pachimake chomwe chingakupangitseni kuti muziyenda molunjika pamitu yam'mutu (ndikuwoneka bwino kwambiri pamwamba pazomera) , inenso).

Momwe imagwirira ntchito: Mudzachita zotsatirazi kutsogolera kumanja, kenako ndikubwereza motsatizana, kutsogolera kumanzere. Ndiwozungulira umodzi. Bwerezani maulendo atatu ozungulira.

Mapulani

Yambani poyika matabwa ndi manja molunjika pansi pamapewa, mutu ndi khosi kutalika, ndi mipira ya mapazi pansi.

Superhero Plank

Bweretsani dzanja lamanja patsogolo, ndiyeno lamanzere kutsogolo, kotero kuti manja atambasulidwe patsogolo, kusunga mzere wowongoka kupyolera mu thupi lonse.

Mapulani

Bwererani ku thabwa potembenuza kusunthaku, ndikubwezeretsanso dzanja lamanzere phewa, kenako kumanja.

Bondo-to-Chigongono Tap

Pogwiritsa ntchito chithunzi, bweretsani bondo lakumanja kumanja, bwererani pansi, kenako bweretsani bondo lakumanzere kulowera ndi kubwerera.

Phala lakutsogolo

Ponyani pansi pa thabwa lakutsogolo, pobweretsa mkono wakumanja pansi, kenako kumanzere.

Bondo ku chigongono

Kuchokera pa thabwa lamanja, bweretsani bondo lakumanja kulowera kumanja, bwererani pansi, kenako bweretsani bondo lakumanzere kulowera chigongono chakumanzere.

Zolemba M'chiuno

Kukhala mu thabwa lamanja, lolimba pakati, kupindika m'chiuno kumanja, kenako kubwerera mmbuyo kupyola pakati ndikuviika m'chiuno kumanzere. Bwerezani izi (kumanja, pakati, kumanzere) kawiri koposa.

Mapulani

Kankhirani kutsogolo ndikubwerera kudzanja lamanja, kenako kumanzere, ndikubwerera kumtunda.

Onaninso za