Kwambiri Sexy Abs

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Phindu

Kuchokera pakugona mpaka kukhala mowongoka kumagwira ntchito pakati panu kudzera mumayendedwe ambiri kuposa momwe crunch imachitira. Kuthamanga kwapang'onopang'ono kumawonjezera phindu. "Kupuma pamene mukukweza, ndipo kwina pamene mukutsika, kumakakamiza minofu yanu yakuya kwambiri kuti igwirizane ndi kulimbitsa - ndipo izi zimathandiza kukoka m'mimba mwako," akutero Jennifer Spencer, mphunzitsi ku Canyon Ranch Spa ku Tucson, Arizona. M'masabata anu abs adzawoneka osalala ndipo mudzakhala okhazikika, chifukwa cha maziko olimba. Simumalandira izi kuchokera pazambiri!

Zotsatira zabwino

> Chitani 2 kapena 3 sets 6 mpaka 8 reps katatu kapena kanayi pa sabata.

> Oyamba kumene, yambani ndi kupiringa theka chabe. Ngati mukumva kupweteka kumbuyo kapena m'khosi, imani kapena funsani wophunzitsa kuti akuthandizeni kukonza mawonekedwe anu.

Momwe Mungachitire

Gona moyang'anizana ndi miyendo yotambasulira pansi, mawondo ndi mapazi pamodzi, zala zolozera. Kwezani mikono pamwamba pa chifuwa chanu, zala zolozera ndi zikhato zikuyang'ana kumapazi. Tumizani abs yanu kuti m'munsi mwanu mugwire pansi.

> Limbikitsani ndi kunyamula chibwano chanu pamene mukuzungulira msana wanu, mikono yakumaso patsogolo panu, ndipo pang'onopang'ono mukukulunga [A]; tulutsani mpweya pamene mapewa anu akutsuka pansi, ndikupitiliza kutulutsa mpweya mpaka mutakhala tsonga, manja atambasulidwa patsogolo panu [B].

> Pezani mpweya, ndipo pakhale mpweya, pang'onopang'ono muchepetse thupi lanu pansi. Bwerezani.

Zolakwitsa Zomwe Muyenera Kupewa

> MUSAMAYITSITSE msana wanu moongoka pamene mukugubuduzika ndi kutsika; imapanikiza msana wanu.> MUSAKwezere miyendo yanu pansi; izi zimatengera kutsindika kwina pa abs yanu ndipo zitha kusokoneza msana wanu. > Osakweza chibwano chako kapena kugwetsera mutu wako kumbuyo, zomwe zingavulaze khosi lako.

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