The Ultimate Lower-Abs Workout kuchokera kwa Emily Skye

Zamkati

• Leg Lower
• Kupotoza V-Up
• Dzombe
• Kutembenuka kwa Plank
• Kusinthidwa Burpee
• Onaninso za

Nayi chinthu chokhudza kuthana ndi vuto lanu: Muyenera kusakaniza. Ichi ndichifukwa chake wophunzitsa Emily Skye (@emilyskyefit), iphatikizani kulimbitsa thupi komwe kumakupangitsani kupita mmwamba, pansi, mkati, kunja, ndi mbali kuti mugwire mbali zonse za mtima wanu.

ICYMI, Emily ndi Ambassador wa Reebok Global, mlengi wa F.I.T. Maupangiri, komanso media media woyenera fitpsiraiton-samawopa kukhala weniweni (makamaka pa Snapchat), kuphatikiza kuvomereza kuti kupeza mapaundi 28 kumamupangitsa kukhala wosangalala kuposa kale. Gwirizanitsani masewera olimbitsa thupi awa ndi masewera olimbitsa thupi a kettlebell kuti mukhale ndi matako abwino kapena masanu awa a HIIT omwe mungathe kuchita kulikonse, ndipo mudzamva kutentha.

Momwe Imagwirira Ntchito: Tengani mphasa (ngati muli pansi molimba) ndipo bwerezani maulendo 10 mpaka 15 pa kusuntha kulikonse kwa seti 2 mpaka 3 (malingana ndi momwe mukufuna kugwira ntchito mwakhama). Musaiwale kuphatikiza nthawi yovina ndikukwapula nkhope yanu yopusa kwambiri yapakati, ku la Emily. (Ingoyang'anani pa IG yake kuti muwone zomwe tikutanthauza.)

Leg Lower

A. Gonani pansi ndi manja kumbuyo, mapazi akutambasukira kudenga. Bwererani pansi, ndikukoka batani la m'mimba moyang'ana msana.

B. Tsitsani miyendo yolunjika pansi. Imani kamodzi musanafike kumbuyo kumbuyo kuyamba kukweza pansi.

C. Kokani mawondo ndikuwongola miyendo ku denga kuti mubwerere pomwe idayambira.

Kupotoza V-Up

A. Khalani ndi miyendo yotambasula ndipo manja ali pansi pang'ono kumbuyo kwa chiuno. Dulani chiuno, gwirani pakati, ndikutsamira pang'ono kuti mukweze miyendo kuti isunthike pansi.

B. Jambulani mawondo ndi torso mkati ndi kumanzere, kenako pitani mpaka poyambira.

C. Kokani mawondo ndi torso mkati ndi kumanja, kenaka tambani mpaka poyambira.

Dzombe

A. Yambani pamalo okwera matabwa.

B. Kufinya glutes ndi kusalowerera mutu, jambulani phazi lakumanja kutsogolo kuti mugunde kumanja kumanja kumanzere.

C. Bwererani ku thabwa lalitali, kenaka bwerezani mbali inayo. Pitirizani mofulumira kusinthana mbali, kusunga chiuno chokhazikika ndikukankhira kutali ndi pansi ndi manja.

Kutembenuka kwa Plank

A. Yambani pamalo okwera matabwa.

B. Phindukirani kumanzere, ndikugwirizanitsa kumanzere ndi kunja kwa phazi lakumanzere mu thabwa lakumbali.

C. Bwererani kumtunda wapamwamba, kenako kubwereza patsamba lina. Pitirizani kuzungulira mmbuyo ndi kutsogolo kumbali iliyonse, ndikudutsa thabwa lalitali.

Kusinthidwa Burpee

A. Imani ndi mapazi okulirapo kuposa m'chiuno mopingasa.

B. Khalani pansi kuti muike mitengo yazitali pansi pakati pamapazi, kenako ndikubwerera kumtunda wapamwamba.

C. Nthawi yomweyo tulukani mapazi anu panja panja pamalo athyathyathya, ndikuyimirira, ndikukhala pakati pamwamba.

Onaninso za