I-Core Conditioning Workout Ekwenza Ube Umsubathi Ongcono

-Delile

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Kuningi okukhulunywayo mayelana nokuba ne-sexy abs kanye nokulungela i-swimsuit-kodwa izinzuzo zokuba nomgogodla oqinile zidlula ukubukeka okucwebezelayo. Ukuqinisa yonke imisipha ebangeni eliphakathi nendawo yakho-kufaka phakathi i-abdominis yakho eguqukayo (imisipha ejulile yesisu), i-rectus abdominis (leyo ongayibona "kuphakethe eliyisithupha"), izibopho zakho (izinhlangothi zomzimba wakho), ukubala nje ezimbalwa- ingavimbela nobuhlungu beqolo, ikusize wenze imisebenzi yansuku zonke kalula futhi ngokuphepha, ithuthukise ukusebenza kwakho kwezemidlalo, futhi ugcine ukuma okulungile.

Lokhu kuzivivinya okuyinselele okuyinselele, okuholwa ngumqeqeshi weGrokker uKelly Lee (ogxile ekulolongeni umzimba nasekuthuthukiseni ukusebenza), kuzosiza ekuqiniseni yonke leyomisipha yomgogodla nokwakha ukukhuthazela okungathi sína esiswini-ngaphandle kokukudina uze ufe.

Uzodinga: Umata wokuzivocavoca. Faka ama-dumbbells ngenselelo eyengeziwe.

Isebenza kanjani: Uzokwenza imijikelezo emihlanu yokuzivocavoca okubili. Kunamasethi ama-6 kumjikelezo ngamunye. Ngokusetha kokuqala, uzokwenza ukuphindaphinda okungu-20 kokuhamba kokuqala, nokuphindaphinda okungu-10 kokuhamba kwesibili. Ngokusetha kwesibili, uzokwehlisa inani labaphindaphindayo uma uhamba okokuqala ngo-2 futhi wandise inani labaphindaphindayo ngokuhamba kwesibili ngo-2. Uzoqhubeka nokusetha ngakunye, ukhuphule noma unciphise ama-reps ngale ndlela. Isibonelo, nge-Round 1 Set 1, uzokwenza ama-reps angama-20 ama-twist aseRussia kanye nama-10 reps of crunches. Kusethi 2 uzokwenza izikhathi ezingu-18 zokusonta kwe-Russian kanye nokuphindaphinda okungu-12 kwama-crunches. Ngokusetha i-3 uzokwenza ama-reps ayi-16 ama-twist aseRussia kanye nama-repun crunches ayi-14. Umjikelezo usuphelile lapho wenza ama-reps ayi-10 wokuhamba kokuqala kanye nokuphinda okungu-20 kokuhamba kwesibili. Bese udlulela emzuliswaneni olandelayo bese wenza okufanayo ngezivivinyo ezimbili ezilandelayo. (Bheka uhlu olugcwele lokunyakaza ngezansi.) Yenza lokhu kuvivinya umzimba kabili ngeviki.

I-Round 1: Ama-twist aseRussia kanye nama-Crunches

Umjikelezo 2: Ukukhasa Kwesiphambano bese Uhlehlisa Ukuhlala/Abasiki Bezinkuni

Round 3: Side Jackknives and Side Planks

Round 4: Isandla Kumlenze V-Ups nama Supermans

I-Round 5: Ukuphakanyiswa Kwemilenze Nokuthinta Uzwane

Mayelana Grokker

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Okuningi okuvela Grokker:

Qopha i-Butt yakho kusuka kuwo wonke ama-Angle ngale-Quickie Workout

Ukuzivocavoca Okuzokunikeza Izikhali Zethoni

Ukuzivocavoca Okusheshayo Nokufutheka Kwe-Cardio Okuphazamisa Umzimba Wakho

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