The Lower Abs Workout kuti Mutengere Core Yanu ku Gawo Lotsatira

Zamkati

• Hollow Body Hold
• Weighted Reverse Crunch
• Kuwonjeza Kwathunthu Kuti Mubwererenso Crunch
• Kulimbitsa Thupi
• Isometric Table Top
• Deficit Leg Drop
• Onaninso za

Chinthu chokhudza abs yapansi ndikuti aliyense ali kaleiwo-makamaka kuwulula amenewo ndi gawo lolimba. Kuchita masewera olimbitsa thupi m'munsi mwa abs kudakonzedwa mosamala ndi Barry's Bootcamp ndi Nike Master mphunzitsi Rebecca Kennedy kuyatsa gawo lakumunsi la m'mimba mwanu. Komabe, muyenera kutaya wosanjikiza pamwamba pawo (werengani: mafuta omwe amapezeka m'mimba mwanu) ngati mukufuna kuwawona akutuluka. (Ndiko kumene nsonga zina zonse zochepetsera thupi zimagwira ntchito.)

Kuchita masewera olimbitsa thupi kutsika ndikofunikabe, komabe, chifukwa kutulutsa minofu (ndikuwotcha mafuta pakadali pano!) Kumangothandiza kuwapangitsa kuti aziwonekeranso ndikupanga minofu yolimba pansi pa khungu lanu. Mukumva olimba, okwanira, komanso okonzeka kuvula bikini kapena mbeu pamwamba, stat. (Nawa malangizo asanu ndi limodzi otaya mafuta am'mimba.)

Momwe imagwirira ntchito: Onerani chiwonetsero cha Kennedy chilichonse chikuyenda muvidiyoyi. Chitani masewera olimbitsa thupi kwa masekondi 30, ndikubwereza dera lonse katatu konse. Onjezerani kulimbitsa thupi kwakumunsi koyambirira koyambirira kwa masewera olimbitsa thupi (monga njira zophunzitsira mphamvu izi) kuti mutsegule thupi lanu lisanayende mokwanira, atero Kennedy.

Mufunika: Dumbbell imodzi (8 mpaka 15 lbs) ndi benchi kapena sitepe

Hollow Body Hold

A. Ugone pansi ndi miyendo yotambasulidwa ndi mikono pamwamba, biceps ndi makutu.

B. Kanikizani m'munsi kumbuyo ndikuyika pachimake kuti mukweze manja, mapewa, ndi miyendo kuchoka pansi pafupi phazi.

Gwirani izi kwa masekondi 30.

Weighted Reverse Crunch

A. Yambani momwe mungagwiritsire ntchito tebulo lapamwamba, mutagona pansi ndi mawondo m'chiuno ndipo mutapinda pang'onopang'ono. Gwirani dumbbell imodzi yolemera kwambiri m'manja onse awiri pachifuwa.

B. Mwala wamawondo pafupi ndi chifuwa kuti mutulutse m'chiuno pansi.

C. Pang'onopang'ono bwererani pamalo oyambira.

Bwerezani kwa masekondi 30.

Kuwonjeza Kwathunthu Kuti Mubwererenso Crunch

A. Gona chafufumimba pansi manja ndi miyendo itatambasula ndikuuluka pansi.

B. Gundani kumtunda ndi miyendo, ndikufikitsani mikono ndi mbali, kukweza masamba pansi, ndikuyendetsa mawondo pamphumi.

C. Pumani mpweya ndikubwerera pang'onopang'ono kumalo oyambira.

Bwerezani kwa masekondi 30.

Kulimbitsa Thupi

A. Gwirani mchiuno ndi zidendene ndipo manja anu ali osalala pansi kunja kwa mawondo.

B. Lumikizanani ndi mitengo ya kanjedza kuti mukweze mchiuno mlengalenga momwe mungathere, kukoka batani la m'mimba moyang'ana msana ndikusunga zala zanu pansi.

C. Pepetsani pang'ono mpaka poyambira popanda kupumula mawondo ndikupukutira pansi kwathunthu.

Bwerezani kwa masekondi 30.

Isometric Table Top

A. Gonanani moyang'ana pamwamba patebulo lokhala ndi mawondo m'chiuno mowongoka mozungulira madigiri 90.

B. Onetsetsani mitengo ya kanjedza kutsogolo kwa ntchafu, ndipo yesetsani mwamphamvu ntchafu mmanja.

Gwiritsani masekondi 30.

Deficit Leg Drop

A. Gonanani moyang'ana pamwamba patebulo pamwamba pa benchi kapena pendekani ndi mawondo m'chiuno mwanu mutapinda mbali ya 90-degree. Mikono ndi yowongoka ndi mbali.

B. Kusunga kumbuyo kumapanikizika mu benchi ndi mawondo atapindika pa madigiri 90, pang'onopang'ono kutsitsa miyendo mpaka zala zimatha kugunda pansi.

C. Tulutsani ndi kufinya abs kukweza miyendo ndikubwerera poyambira.

Bwerezani kwa masekondi 30.

Onaninso za