Imizuzu eyi-10 Ukujima Kwe-Abs Engaphansi Kwekhaya Kwencazelo Ku-Core Yakho

-Delile

• L-Hlala Hlala phansi
• I-Alternating Twist-Up
• I-V-Up Yesikhashana
• Ukuwa kwe-Cannonball
• I-Reverse Crunch + Ukuphakamisa Umlenze
• Vela
• I-Russian Super Twist
• Ngaphezulu 'n' Ngaphansi Komlenze Phakamisa
• V-Up
• Buyekeza kwe-

Lungela ukuqinisa nokubeka ithoni yakho yonke phakathi nendawo ngalo mzuzu wokuzilolonga ongezansi wemizuzu engu-10 ongawenza ekhaya-noma kuphi, empeleni. Yikhiphe ngaphambi kokushaya olwandle noma ukuphonsa phezulu kwezitshalo, noma ekugcineni kokugijimela ukuqhuma kwe-abs noma nini, noma kuphi. Lokhu kuzivocavoca kwakuklanyelwe ukukhomba wonke umsipha owodwa odongeni lwakho lwesisu, ngokugxila okukhethekile ku-abs engezansi. (Ufuna ukuyenza indaba yomzimba wonke? Zilolonge ngokujima emhlane kanye nokujima okhalo nokhalo ukuze usebenze wonke umongo wakho nokunye okwengeziwe.)

Isebenza kanjani: Yenza umnyakazo ngamunye kanye nevidiyo noma ulandele isinyathelo ngesinyathelo ngezansi. Uma ufuna ukuzivocavoca okude, phinda lesi sifunda amahlandla amabili noma amabili ngokuhlaselwa emuva kwamaminithi angama-20 kuye kwangama-30.

L-Hlala Hlala phansi

A. Lala ubheke phezulu phansi uvule imilenze, izingalo zelulelwe ngqo phezu kwesifuba, iminwe ibheke ophahleni.

B. Ukudonsa inkinobho yesisu emgogodleni, ukhiphe futhi uphakamise umzimba ongaphezulu phansi, ufike ezandleni ngqo phezulu. Umzimba ongaphezulu nophansi kufanele wakhe i-engeli engama-degree angama-90 ezinqulwini.

C. Faka futhi wehlise umzimba ongaphezulu phansi, kancane futhi ulawule, i-vertebra eyodwa ngesikhathi.

Phinda umzuzu ongu-1.

I-Alternating Twist-Up

A. Lala ubheke phansi uvule imilenze, izandla zibekwe ezindlebeni nezindololwane zibheke emaceleni.

B. Phakamisa umzimba ongaphezulu phansi, ngesikhathi esifanayo udonsa umlenze wesokunxele emhlabathini, ufinyelele esandleni sokudla onyaweni lwesokunxele, ngokuzungeza kancane ku-torso.

C. Yehlisa phansi endaweni yokuqala bese uphinda ngakolunye uhlangothi.

Qhubeka ushintshe umzuzu owodwa.

I-V-Up Yesikhashana

A. Lala ngohlangothi lwesokudla nengalo yesokudla inwebe iye phambili ukusuka esifubeni nentende yesandla iphansi. Isandla sokunxele singasendlebeni yesokunxele, indololwane ibheke eceleni.

B. Usebenzisa intende yesandla elungile ukuze ulinganise futhi uguqule isisindo usiyise enqulwini engakwesokudla, phakamisa umzimba ongaphezulu uwususe phansi ngesikhathi esifanayo udonsa imilenze phansi. Zama ukuthinta indololwane yangakwesobunxele edolweni lesokunxele phezulu kokunyakaza.

C. Yehla emuva endaweni yokuqala.

Phinda umzuzu ongu-1 ohlangothini ngalunye.

Ukuwa kwe-Cannonball

A. Lala ubheke phezulu phansi amadolo agobile, izithende phansi, izingalo ezinwetshiwe phezulu, ama-biceps by amadlebe.

B. Ukugcina iqolo eliphansi licindezelwe phansi, khipha umoya futhi udonse umzimba ongaphezulu nophansi ube yibhola, ufinyelele izandla ezithendeni.

C. Buyela endaweni yokuqala.

Phinda umzuzu ongu-1.

I-Reverse Crunch + Ukuphakamisa Umlenze

A. Lala ubheke phansi ubeke imilenze yeluliwe nezintende zicindezeleke phansi ngaphansi kwezinqulu.

B. Khuphula imilenze ifike kuma-degree angama-90 ukuze iqonde ngokungafani, bese ushayela izinkalo phansi ngokushesha. (Ithiphu yefomu: Zama ukugcina izinyawo ezinqulwini.)

C. Izinqulu ezingezansi bese izinyawo zehla ziye phansi ngokulawula, ukunyakaza okuhlehlisayo ukubuyela endaweni yokuqala.

Phinda umzuzu ongu-1.

Vela

A. Lala ubheke phezulu ubeke imilenze nezingalo ezinwetshiwe, ama-biceps ngezindlebe.

B. Donsela umzimba ongaphezulu nophansi ungene endaweni yesikebhe, ubhalansise kuma-glutes bese wakhe isimo se- "V '" ngesifuba namathanga, ngezihluthu ezihambisana naphansi. Bamba imisipha phezulu ukunyakaza ukuthola ibhalansi bese ubamba umzuzwana owodwa.

C. Yehlisa uye endaweni yokuqala.

Phinda umzuzu ongu-1.

I-Russian Super Twist

A. Hlala phansi amadolo agobile, izithende phansi, umlenze uncike kancane emuva, futhi izandla zibambene ezingeni lesifuba.

B. Ukugcina imilenze inganyakazi, sonta i-torso kwesokudla, welula ingalo yangakwesokudla ngemuva kwakho, uthinte isandla sokudla phansi.

C. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi.

Qhubeka ushintshe umzuzu owodwa.

Ngaphezulu 'n' Ngaphansi Komlenze Phakamisa

A. Lala ubheke phansi uvule imilenze, izintende zicindezeleke phansi ngaphansi kwezinqulu.

B. Hambisa izinyawo phansi, uwele unyawo lwesokudla ngaphezulu kwesobunxele. Shintsha, uwele unyawo lwesobunxele ngaphezulu kwesokudla, ngenkathi uphakamisa imilenze ngamasentimitha ambalwa ukuphakama. Qhubeka weqa izinyawo emuva naphambili kuze kube yilapho izinyawo zingaphezu kwezinqulu.

C. Qhubeka ukweqa izinyawo ngenkathi wehlisa imilenze emuva endaweni yokuqala.

Phinda umzuzu ongu-1.

V-Up

A. Lala ubheke phansi ubeke imilenze nezingalo ezinwetshiwe, ama-biceps by amadlebe.

B. Donsela umzimba ongaphezulu nophansi phansi ukuze wakhe isimo se- "V", ufinyelele ezandleni ukuhlangabezana nezinzwane.

C. Yehlisa uye endaweni yokuqala.

Phinda umzuzu ongu-1.

Ungakhohlwa ukubhalisela isiteshi sika-Mike sika-YouTube sokuzivocavoca mahhala masonto onke. Thola okuningi kukaMike ku-Facebook, ku-Instagram nakuwebhusayithi yakhe. Futhi uma ufuna ukujima okugcwele kwemizuzu engama-30+ ubude, hlola isiza sakhe esisanda kwethulwa sokubhaliselwe i-MIKEDFITNESSTV.

Buyekeza kwe-