Zovuta Kwambiri Zolimbitsa Thupi Ma Abs Anu Adzakumana Nawo

Zamkati

• Njinga ya Isometric Hold
• Kuthamanga Panjinga Yozungulira
• Kuwongolera Mwendo Wowongoka
• Mtanda X
• Mbali Yamkati Yamkati
• Mbali Yapamtunda Yapamtunda Yodumphira
• Onaninso za

Kung'anima kwa News: Pali zambiri ku minofu ya m'mimba kusiyana ndi ming'oma yaing'ono yomwe mumakonda kuyitcha "six-pack."

M'malo mwake, muyenera kusamala kwambiri za abdominis anu opindika ndi ma oblique amkati ndi akunja; iwo ali omwe ali ndi udindo wakuya kwakuya ndi kukhazikika kwa msana (pamene mukuchita zinthu monga squat, kuthamanga, ndi kutaya) ndikuchita ngati corset kuti muchepetse mimba yanu. Mwakonzeka kupatsa minofu iyi TLC pang'ono? Tangoganizirani izi: Masewero olimbitsa thupi amtundu wa stoked kuchokera kwa mphunzitsi wotchuka Kira Stokes, wopangidwa ndi Stoked Method ndi 30-Day Plank Challenge.

"Anthu nthawi zonse amanena kuti simungathe kugwira ntchito zina za abs anu osati ena," akutero Stokes, "Koma mutha kuyang'anabe mbali zina." Ndipo cholinga apa ndi onse obliques.

Chingwe chimodzi chofunikira, molunjika kuchokera ku Stokes: Sungani kumbuyo kwanu kukanikiza pansi pagulu lirilonse lomwe lachitika atagona nkhope, kuti muwonetsetse kuti mukugwiritsa ntchito abs yanu moyenera.

Mufunika: Mat (ngati mukufuna)

Momwe imagwirira ntchito: Chitani zigawo zonse zolimbitsa thupi mbali imodzi, kenako sinthani mbali ndikubwereza. Chitani zozungulira ziwiri mbali iliyonse.

Njinga ya Isometric Hold

A. Gona chafufumimba pansi ndi kutambasula manja ndi manja kumbuyo mutu, zigongono kuloza kumapazi.

B. Kwezani mapewa kuchokera pansi, kokerani bondo lakumanzere kupita ku chigongono chakumanzere, ndipo yezerani mwendo wakumanja kuchoka pansi. Sungani mapazi onse osinthasintha.

C. Kankhani chigongono chakumanzere ndi bondo lakumanzere pamodzi.

Gwirani kwa masekondi 10.

Kuthamanga Panjinga Yozungulira

A. Gona chafufumimba pansi ndi kutambasula manja ndi manja kumbuyo mutu, zigongono kuloza kumapazi.

B. Kwezani masamba amapewa pansi ndikusinthasintha kuti mujambula chigongono chakumanja mpaka bondo lamanzere.

C. Gwirani chigongono chakumanja ndi bondo lakumanzere molunjikana.

Chitani ma pulses 10, kenaka gwirani masekondi 10.

Kuwongolera Mwendo Wowongoka

A. Gona pansi ndi miyendo yotambasulidwa, manja kumbuyo kwa mutu, ndi zigongono zosonyeza mbali.

B. Kwezerani mwendo wakumanzere ku denga ndikukweza phazi lakumanja kuchoka pansi. Mapazi onse awiri atembenuke ndikufikira dzanja lamanja kuphazi lakumanzere.

C. Pogwira ntchitoyi, gwedezani zala zakumanja kuphazi lakumanzere.

Chitani nyemba 10.

Mtanda X

A. Gona chafufumimba pansi ndi manja ndi miyendo yotambasula, kupanga mawonekedwe a "X" ndi dzanja lamanzere lotambasulidwa m'mbali ndi dzanja lamanja pamwamba poyambira.

B. Kwezani torso ndi mwendo wakumanzere pansi kuti mugwire dzanja lamanja kupita kumiyendo kapena kumanzere, ndikugwirizira m'chiuno chakumanzere ndikutsogolo kwamanzere.

C. Pang'onopang'ono bwererani pomwe mukuyambira, ndikugunda mkono wakumanja ndi mwendo wakumanzere pansi musanayambe kubwerezanso.

Chitani 10 reps.

Mbali Yamkati Yamkati

A. Yambani mbali yamatabwa pambali pa chigongono chakumanzere ndi mapazi otakata ndi dzanja lamanja kutambasula.

B. Kusunga mzere wowongoka kuchokera kumutu kupita ku akakolo, kugunda m'chiuno mpaka inchi imodzi.

Chitani nyemba zisanu.

Mbali Yapamtunda Yapamtunda Yodumphira

A. Yambirani m'mbali mwa thabwa kumanzere kwa chigongono ndikumapazi mapazi ndi dzanja lamanja kulunjika kudenga.

B. Dulani m'chiuno mainchesi pang'ono kulowera pansi, kenaka gwirani ma obliques kuti mubwerere pamalo oyamba.

Chitani 5 mobwereza.

Onaninso za