Kuchita Zochita Zolimbikitsazi Zomwe Zikulimbikitseni Zidzakhala Zovuta Kwambiri

Zamkati

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Mukudwala chifukwa chogwiritsa ntchito crunches kapena matabwa kutsatsa nauseam? Wophunzitsa anthu otchuka Lauren Boggi, woyambitsa Lauren Boggi Active, wakuphunzitsani. Kusuntha uku kumakokedwa molunjika kuchokera ku njira yake ya Cardio-Cheer-Sculpting-thupi lonse la HIIT-meets-dance-cardio-meets-Pilates-koma ndi cheerleading-based choreography. Kuphatikiza pa kugwiritsira ntchito abs yanu, kusunthaku kukuthandizanso kumbuyo kwanu, delts, ndi ntchafu zamkati ndi zakunja. (Kenako, yesani ma barre odabwitsawa ndi ma Pilates.)

Momwe mungachitire izi:

A. Yambani m'mbali mwa dzanja lamanja pansi paphewa. Ngati simukuchita chibwenzi ndi chibwano kummero, gwirani bondo lanu lamanja moyandikira pachifuwa chanu, ndikuyimilira pomwe phazi lanu lifika bondo lakumanzere kuti mukhale omasuka. Nthawi yomweyo, pangani bicep yanu kuti mubweretse mkono wakumanzere pampeni, nkhonya kutsogolo kwa phewa, chikhatho chikuyang'ana mkati.

B. Pumirani mkati, kenako tulutsani mpweya, ndikusinthasintha kwathunthu mkono wakumanzere kuti mufike pamalo okwera "V" mukamabweretsa mwendo wakumanja kumbuyo kwa thupi, ndikupondaponda pansi.

C. Gwiritsani masekondi atatu, kenako mubwerere ku lupanga ndi ufulu.

Chitani mobwerezabwereza 10-15, kenaka sinthani mbali.

Tikhulupirireni, kusunga phazi lanu mumlengalenga kwa masekondi a 3 ndiko njira zovuta kuposa momwe zimamvekera.

Zovuta kwambiri?

Yesetsani kusunthaku poyambira ndi thabwa lakumbali la mkono wowongoka, kapena yesani kukweza bondo lanu lamkati kuti likhale lomasuka ndikubwerera pansi, popanda kuwonjezera.

Zosavuta?

Onjezerani kulemera (mapaundi 3-10) kuti muwotche.

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