Inselele i-Core yakho ngalokhu Kugeleza Kwe-Yoga Okuthuthukile kwe-Strong Abs

-Delile

• Ipulangwe
• I-Superhero Plank
• Ipulangwe
• Ukuguqa ngamadolo
• Ipulangwe Langaphambili
• I-Dolo-to-Elbow Tap
• Ama-Hip Dips
• Ipulangwe
• Buyekeza kwe-

Okwamanje uyazi ukuthi umhlaba wokuzivocavoca we-abs nomsebenzi oyinhloko mkhulu kakhulu kune- # basic crunches. (Kepha irekhodi, uma lenziwe kahle, ama-crunches anendawo yawo efanelekile ekuzivocavoceni kwakho.) Akekho owazi lokhu kangcono kunama-yogis, ahlala esebenzisa umnyombo wawo ukuzinzisa imizimba yawo ukuze iguqulwe futhi ibambe lokho kudinga i-abs enamandla amakhulu.

Ngakho-ke, akumangalisi lokhu kugeleza kwe-yoga kuzosebenza yonke imilimitha ye-core-front, emuva, izinhlangothi, kanye nayo yonke indlela-ukuze uthole ingqikithi ezokugcina uqondile ngesikhathi sokumisa amakhanda (futhi ubukeke umuhle kakhulu phezulu , futhi).

Isebenza kanjani: Uzokwenza ukulandelana konke ngokuhola ngohlangothi lwangakwesokudla, bese uphinda ukulandelana, uhole ngesobunxele. Lowo umzuliswano owodwa. Phinda imizuliswano emi-3 isiyonke.

Ipulangwe

Qala ngokuma kwepulangwe ngezandla ngqo ngaphansi kwamahlombe, ikhanda nentamo ubude, namabhola ezinyawo phansi.

I-Superhero Plank

Letha isandla sokudla phambili, bese isandla sokunxele siye phambili, ukuze izingalo zelulelwe phambili, ugcine umugqa oqondile kuwo wonke umzimba.

Ipulangwe

Buyela epulangeni ngokuhlehlisa umnyakazo, ubuyisele isandla sobunxele ngaphansi kwehlombe, bese kwesokudla.

Ukuguqa ngamadolo

Ukubamba ipulangwe, faka idolo langakwesokudla ulibhekise endololwaneni yangakwesokudla, ubuyele phansi, bese uletha idolo langakwesobunxele ulibhekise endololwaneni bese ubuya.

Ipulangwe Langaphambili

Yehlela phansi epulangeni lengalo, ngokuletha ingalo yangakwesokudla phansi, bese kwesokunxele.

I-Dolo-to-Elbow Tap

Ukusuka epulangwe lengalo, faka idolo langakwesokudla ubheke endololwaneni yangakwesokudla, buyela phansi, bese uletha idolo langakwesokunxele liye endololwaneni yesobunxele.

Ama-Hip Dips

Ukuhlala eplankini lengalo, ngokuqina okuyisisekelo, ukusonta okhalweni kwesokudla, bese ubuyela emuva ngokushelela phakathi nendawo bese ucwilisa okhalweni kwesobunxele. Phinda lokhu (kwesokudla, maphakathi, kwesobunxele) kabili ngaphezulu.

Ipulangwe

Phusha ingalo bese ubuyela ngakwesokunene, bese kwesobunxele, ubuyele endaweni yamapulangwe.

Buyekeza kwe-