Sewerani Miyendo Yanu ndi ABS Mumphindi 4 Lathyathyathya

Zamkati

• Lateral Lunge to Single-Balance Balance
• Dog Pansi Wokhala ndi Shin Taps to Push-Up
• Kulowa ndi Kutuluka Squat Kudumpha Kukatera ndi Mwendo Umodzi
• Dips Yoyenda Ndi Mgulu Umodzi
• Onaninso za

Matsenga a kusunthaku, mwaulemu wa Instagram fit-lebrity Kaisa Keranen (aka @KaisaFit), ndikuti awotcha mutu wako ndi miyendo, ndikupezanso thupi lako lonse. M'mphindi zinayi zokha, mudzapeza masewera olimbitsa thupi omwe amakupangitsani kumva kuti mwangokhala kumene masewera olimbitsa thupi a ola limodzi. Mfungulo? Pitirizani kuchita khama, kuti mutha kumva-ndi kuwona zotsatira zake.

Momwe zimagwirira ntchito: pakuyenda kulikonse, chitani AMRAP (mabwereza ochuluka momwe mungathere) mumasekondi 20, kenaka mupumule kwa masekondi khumi. (Ngati simukudziwa, izi zimatchedwa kulimbitsa thupi tabata.) Bweretsani kayendedwe kawiri kapena kanayi kuti muchite mwachangu, mwamphamvu zomwe zingakusangalatseni miyendo yanu. Mukufuna kudzitsutsa kwambiri? Onjezani dera lina kuchokera ku Kaisa.

Lateral Lunge to Single-Balance Balance

A. Yendetsani mwendo wamanja ndikulowera. Ikani dzanja lamanzere pansi ndikukweza dzanja lamanja kumwamba.

B. Yendetsani phazi lamanja kuti mufike pamiyendo imodzi kumiyendo yakumanzere.

Chitani dera lina lililonse kutsidya lina.

Dog Pansi Wokhala ndi Shin Taps to Push-Up

A. Kutsika mu kukankha-mmwamba.

B. Kokani mpaka galu wotsika ndikudina kumanzere kumanja ndi dzanja lamanja.

C. Kutsikira kumbuyo, kenako kanikizani mpaka pansi galu ndikudina kumanja kumanja ndi dzanja lamanzere.

Pitirizani kusinthana.

Kulowa ndi Kutuluka Squat Kudumpha Kukatera ndi Mwendo Umodzi

A. Kuchokera ku squat, kulumpha mpaka pamtunda wa mwendo umodzi.

B. Lumphaninso kuti muthamangire.

Pitilizani kulumpha ndikutuluka, ndikusinthana miyendo.

Dips Yoyenda Ndi Mgulu Umodzi

A. Yambani m'mbali mwa thabwa, mwendo wakumtunda ukuzungulira pamwamba pa mwendo wakumunsi.

B. M'chiuno m'munsi mpaka mukuyenda pamwamba pang'ono. Bwerezani.

Chitani dera lina lililonse kutsidya lina.

Onaninso za