Pezani abambo anu pabwalo

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Ma abs olimba ndi matako osemedwa ali pamwamba pamndandanda wokonda chilimwe wa aliyense, koma kuchita masewera olimbitsa thupi mobwerezabwereza kumatha kukhala kotopetsa komanso kumachepetsa kupita kwanu patsogolo, ngati ndizokhazo zomwe muli nazo m'gulu lanu. Nkhani yabwino: Mutha kukhala bwino, komanso mwachangu, mutagwiritsa ntchito mpira wolimba.

Mukamachita crunches ndi squats, ngati simusamala kwambiri za mawonekedwe, n'zosavuta kunyenga ndikupewa kugwiritsa ntchito minofu yomwe mukufunikira kwambiri kuti muyilimbikitse, akutero mphunzitsi wa San Francisco ndi katswiri wa Pilates Elisabeth Crawford, wolemba mabuku. Kusamala pa Mpira (Mgwirizano, 2000). Chifukwa chake Crawford adapanga izi zokhazokha za Pilates-based abs ndi zolimbitsa thupi zomwe zimapangitsa kubera kumakhala kosatheka. Pogwiritsa ntchito mpira wokhazikika, zovuta izi koma zabwino zimakukakamizani kuti mukhale ndi minofu yambiri ndikuyang'anitsitsa; mukakhala osasamala kwakanthawi, simutha kuchita bwino. Zotsatira za masewera olimbitsa thupi otopetsawa ndi a fab abs komanso matako olimba okhala ndi ma seti ochepa komanso obwereza."Mumalandira zabwino za chizolowezi cholimbitsa thupi komanso zosangalatsa kusewera ndi choseweretsa," akutero Crawford. Chifukwa chake pitani mukakhale ndi mpira!

Dinani apa kuti muchite masewera olimbitsa thupi!

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