Umjikelezo Wemizuzu emi-5 Wokwengeza Kukho Konke Ukusebenza Kwakho

-Delile

• Qeda
• Crunch ngeKnee-Up
• IDiamond Crunch
• I-Oblique V-Up
• I-Plank Hip Dip
• Buyekeza kwe-

Ingxenye engcono kakhulu mayelana nokusebenza ngaphandle kwe-abs yakho? Ungayenza noma yikuphi, ngemishini ye-zero, nangesikhathi esifushane kakhulu. Ithuba elihle, noma kunjalo, seliphela kokuzivocavoca. Okufanele ukwenze nje ukwengeza i-quickie circuit ukuze uwashise futhi ungashiya i-sweat sesh yakho izizwa imangalisa. Isibonelo esihle kakhulu: lo mkhuba wokujima we-abs wemizuzu emi-5 oshesha kakhulu ovela kumqeqeshi u-Kym Perfetto (@kymnonstop), okhiphe le ngane ngokushesha ngemva kokujima i-kickboxing yasekhaya.

Isebenza kanjani: Zungeza izivivinyo ezingezansi ngesikhathi esinikeziwe, noma mane ulandele uKym kuvidiyo. Ufuna ukushiswa okwengeziwe? Iya komunye umzuliswano.

Qeda

A. Lala ubheke phansi amadolo akhombe ophahleni kanye nezithende zimba phansi.

B. Exhale bese ubamba i-abs ukuze uphakamise amahlombe phansi. Adonsele umoya ukwehlisa.

Qhubeka imizuzwana engu-30.

Crunch ngeKnee-Up

A. Lala ubheke phansi ngamadolo akhombe ophahleni nezithende zimba phansi.

B. Exhale bese ubamba i-abs ukuze uphakamise amahlombe phansi, uphakamise unyawo lwesokudla futhi uqhube idolo esifubeni. Donsela phansi ehlombe nasemlenzeni wangakwesokudla.

C. Phinda ngakolunye uhlangothi.

Qhubeka imizuzwana engama-30.

IDiamond Crunch

A. Lala ubheke phansi, izinqe zezinyawo zicindezelwe ndawonye amadolo awela emaceleni.

B. Ngezingalo ezinde nentende eyodwa embondele ngaphezulu kolunye, khipha bese ufinyelela iminwe ezinzwaneni, ubambe i-abs ukuphakamisa izindwani zamahlombe phansi.

C. Adonsele umoya ukwehlisa.

Qhubeka iminithi elingu-1.

I-Oblique V-Up

A. Lala ohlangothini lwesokunene ngengalo yangakwesokudla yelulelwe phambili futhi ucindezele phansi entendeni. Isandla sobunxele singemuva kwekhanda futhi imilenze inwetshiwe unyawo lwesokunxele lunqwabelene phezulu kwesokudla, luhamba lusuka phansi.

B. Ukulinganisela enqulwini yangakwesokudla, phefumula ukuze ukhulule isifuba phezulu bese udweba idolo langakwesokunxele ukuze uthinte indololwane emadolweni.

C. Umfutho ophansi nomlenze wesobunxele. Qiniseka ukuthi unganciki endololwaneni yangakwesokudla.

Qhubeka umzuzu ongu-1, bese uphinda ngakolunye uhlangothi umzuzu ongu-1.

I-Plank Hip Dip

A. Qala endaweni yepulangwe lendololwane ngezinyawo ndawonye.

B. Zungezisa okhalweni uye kwesokudla, ugingqe ngaphandle konyawo lwangakwesokudla.

C. Buyela phakathi nendawo, bese uzungezisa izinqulu kwesokunxele, ugibele ngaphandle konyawo lwesokunxele. Gcina izinkalo ngokuhambisana namahlombe kulo lonke ukuhamba.

Qhubeka ushintshe umzuzu owodwa.

Buyekeza kwe-