The Gwen Stefani-Inspired Core Workout ya Abs Amiyala

Zamkati

• Hollow Body Hold
• Side Plank
• Plank kwa Superman
• Kutembenuka Kogwada
• Dolphin Incworm
• Kugwada Woodchop
• Kutsogolo Zenera lakutsogolo Wipers
• Kupotoza ku Russia
• Bicycle Twist
• Perekani kuti Mulumphe
• Onaninso za

Mukufuna rockin 'abs ngati Gwen Stefani? Tidagwira mlangizi wa Nike Master a Rebecca Kennedy (yemwe siwodziwika bwino koma ndi nyenyezi mdziko lolimbitsa thupi) kuti mupange kulimbitsa thupi komwe kudzakuphunzitseni momwe mungachokere ngati Gwen. (Ngati mukufuna zambiri kuchokera kwa Rebecca, tapezanso zolumikizira zathupi lathu kukuthandizani kumva (ndikuwona!) Wamaliseche wamkulu, chizolowezi chobwerera champhamvu komanso chosangalatsa, komanso kulimbitsa thupi kumtunda koyenera kuti mugwedezeke -shirts zolimba.)

Momwe imagwirira ntchito: Kusuntha kulikonse kwa AMRAP (ambiri momwe angathere) mu nthawi yomwe mwapatsidwa. Pumulani kwa masekondi 20-30 pakati pa kusuntha kulikonse. Yesani kubwereza kuzungulira kawiri.

Mufunika: mphasa, mankhwala a mpira, ndi benchi (ngati mukufuna)

Hollow Body Hold

A. Gona pansi molunjika (mawondo molunjika m'chiuno, ziboda zofananira pansi), ndikukankhira pansi kumbuyo. Gwirani mpira wamankhwala mmanja awiri molunjika pachifuwa ndi mikono yotambasulidwa.

B. Lonjezani miyendo ndikuitsitsira pang'onopang'ono pansi. Imani pamene msana wakumbuyo uyamba kutuluka pansi. Finyani abs kuti mugwire malo awa kwa masekondi 30.

Side Plank

A. Yambani pamalo olumikizira chigongono ndikutambasula manja kuti wina akhale kutsogolo kwa mnzake ndipo akufanana ndi kutsogolo kwa mphasa. Sungani mapazi pamodzi.

B. Sinthasintha mpaka pa mbali yakumanja pa chigongono chakumanja, kutambasulira dzanja lamanzere kulitali. Amasunga chiuno. Gwirani masekondi 4, kenako mutembenukire kumbuyo kumtunda kwa mikono ndi mikono yanu.

C. Popanda kuyima mu thabwa la chigongono, zungulirani mpaka kumanzere, ndikumangirira ku chigongono chakumanzere. Wonjezerani dzanja lamanja padenga. Gwiritsani masekondi 4. Kugwira masekondi 4 mbali iliyonse kwa masekondi 45 onse.

Plank kwa Superman

A. Yambani pamalo apamwamba ndi mapewa pamanja ndi pachimake. Pepani pang'ono, mutenge masekondi 4 kuti mufike pansi.

B. Pumulani thupi pansi, ndikutambasulira manja patsogolo ndi miyendo mmbuyo. Akwezeni pamwamba kwambiri pansi momwe mungathere kuti alowe mu superman. Gwiritsani masekondi 4.

C. Ikani mitengo ya kanjedza pansi pamapewa ndikukankhira kumbuyo kuti muyambe kuyima. Bwerezani kwa masekondi 45.

Kutembenuka Kogwada

A. Yambani kugwada pansi zala zakulozerani kumbuyo (zingwe za nsapato zikukhudza nthaka). Ikani manja kumbuyo kwamutu ndi zigongono zolozera

B. Yendani kutsogolo ndikutumiza m'chiuno kumbuyo pamwamba pa zidendene, kusunga pakati ndi kumbuyo molunjika. Kenako fanizani glutes kuti mubwererenso kugwada wamtali, kwezani chifuwa ndi kutulutsa mpweya mutazungulira kumanzere. Nthawi yomweyo tsitsani chifuwa, kenako kwezani ndikupotoza kumanja. Bwerezani kwa masekondi 45.

Dolphin Incworm

A. Yambani pa thabwa la chigongono ndi mapewa pamwamba pa zigongono. M'malo mogwirana manja chapakati, lozani manja ndi zala molunjika kutsogolo ndipo zikhato zayang'ana pansi

B. Yendani kumapazi kumanja pang'onopang'ono mpaka mchiuno muli pamwamba. Kwezani mwendo umodzi molunjika, kenako winayo, kenako yendani mapazi mu thabwa. Bwerezani kwa masekondi 45.

Kugwada Woodchop

A. Yambani kugwada ndi bondo lakumanzere pansi molunjika pansi pa chiuno chakumanzere ndi bondo lakumanja pamakona a digirii 90 kutsogolo kwa chiuno chakumanja. Ikani zala zanu zakumanzere pansi kuti muchepetse glute

B. Gwirani mankhwala a mpira ndi manja awiri mmwamba pafupi ndi khutu lakumanzere ndikupumira. Mwakuyenda kamodzi, gwedezani mpira wamankhwala mthupi lanu, mpaka kunja kwa ntchafu yakumanja ndikutulutsa. Bwerezani kwa masekondi 30 mbali iliyonse, kusunga pakati molimba ndi kupuma poyenda konse.

Kutsogolo Zenera lakutsogolo Wipers

A. Yambani pa thabwa la chigongono ndi mapazi pamodzi

B. Sinthasintha mchiuno kumanja, ndikubwera kunja kwa phazi lamanja. Popanda kupuma, tembenuzani chiuno kumanzere, kubwera kunja kwa phazi lakumanzere. Bwerezani masekondi 30, kusunga pachimake zolimba ndi glutes chinkhoswe.

Kupotoza ku Russia

A. Khalani pa benchi (ngati alipo). Khalani wamtali ndi zala pansi (oyamba) kapena mukuyenda pansi (patsogolo kwambiri), mutanyamula mpira wamankhwala patsogolo pa batani la mimba.

B. Sinthanitsani mpira wamankhwala kunja kwa mchiuno wakumanzere, kusunga miyendo kukhala yokhazikika. Sinthasintha msanga kupita m'chiuno chakumanja. Pitirizani kusinthana kwa masekondi 30.

Bicycle Twist

A. Yambani kugona pa benchi (ngati ilipo), ndikutambasula miyendo ndikukweza pansi. Ikani manja kumbuyo kwamakutu ndikuwongolera.

B. Kokani bondo lakumanja kuti chala chanu chigwirizane ndi bondo lakumanzere. Finyani abs ndikusinthasintha kuti mukokere chigongono chakumanzere ku bondo lamanja.

C. Sinthani miyendo kuti bondo lakumanzere likokedwe kuchifuwa, ndipo tembenuzani kuyesa kukhudza chigongono chakumanja kupita ku bondo lakumanzere. Onetsetsani kuti mutambasulira miyendo molunjika pa rep. Pitirizani kusinthana kwa masekondi 30.

Perekani kuti Mulumphe

A. Yambani kuyala pa benchi (ngati ilipo) mutatambasula manja anu pamwamba. Kokerani maondo anu pachifuwa kuti mupindule chammbuyo pang'ono.

B. Kenako mwamsanga falitsani thupi kuti mukhale pansi, ikani mapazi pansi, ndikuyimilira. Mapazi akagunda pansi, lumphani molunjika ndi manja pamwamba

C. Kusunga mikono pamwamba, khalani kumbuyo pa benchi, kukokera mawondo anu pachifuwa ndikugubudukira kumtunda kuti muyambe kuyambiranso. Pitirizani kwa masekondi 30.

Mukufuna kuwotcha pachimake? Nawa maupangiri 20 ndi zidule za momwe mungapezere abs.

Onaninso za