I-Gwen Stefani-Inspired Core Workout ye-Abs That Rock

-Delile

• Ukubamba Umzimba Ongenalutho
• Ipulangwe Eliseceleni
• Ipulangwe kuSuperman
• Ukuguqa ngamadolo
• Ihlengethwa Inchworm
• Ukuguqa ngeWoodchop
• I-Forearm Windshield Wipers
• I-Russian Twist
• Ibhayisikili Twist
• Gingqela ku-Jump
• Buyekeza kwe-

Ufuna i-rockin 'abs njengoGwen Stefani? Sibambe umqeqeshi we-Nike Master u-Rebecca Kennedy (ongeyena usaziwayo kodwa kuyinto inkanyezi emhlabeni wokuqina) ukudala ukujima okuzokufundisa ukuthi ungathola kanjani i-abs njengoGwen. (Uma ufuna okwengeziwe ku-Rebecca, siphinde sabamba ukunyakaza komzimba wonke ukukusiza ukuthi uzizwe (futhi bheka!) unqunu omuhle, umkhuba wokuba nomhlane oqinile futhi ohehayo, kanye nokujima komzimba okuphezulu okulungele ukunyakazisa umzimba ngaphandle - amahembe ehlombe.)

Isebenza kanjani: Ingabe ukuhambisa ngakunye kwe-AMRAP (ama-reps amaningi ngangokunokwenzeka) ngesikhathi esinikeziwe. Phumula imizuzwana engu-20-30 phakathi nomnyakazo ngamunye. Zama ukuphinda isekethe kabili.

Uzodinga: umata, ibhola lemithi, nebhentshi (uma uthanda)

Ukubamba Umzimba Ongenalutho

A. Beka phansi endaweni yetafula (amadolo ngqo phezu kwezinqulu, ucwebezela ngokufana phansi), emuva okuphansi kucindezele phansi. Bamba ibhola lomuthi ngezandla ezimbili ngqo phezu kwesifuba izingalo zeluliwe.

B. Yelula imilenze bese wehlisa kancane ubheke phansi. Yima lapho umhlane ophansi uqala ukuphuma phansi. Cindezela u-abs ukuze ubambe lesi sikhundla imizuzwana engama-30.

Ipulangwe Eliseceleni

A. Qala endaweni yepulangwe lendololwana uhambise izingalo zangaphambili ukuze enye iphambi kwenye futhi ifane ngaphambili komata. Gcina izinyawo ndawonye.

B. Zungezisa uye epulanini eliseceleni endololwaneni yakho yangakwesokudla, welula ingalo yangakwesobunxele uye ophahleni. Igcina inqulu iphakanyisiwe. Bamba imizuzwana emi-4, bese ujikeleza ubheke phansi kupulangwe lendololwana izingalo ziwele.

C. Ngaphandle kokuma epulangweni lendololwane, zungezisa uye phezulu epulangeni elihlangothini lwesobunxele, ulinganise endololwaneni yesokunxele. Yelula ingalo yangakwesokudla usilingi. Bamba imizuzwana emi-4. Okunye ukubamba imizuzwana emi-4 ohlangothini ngalunye imizuzwana engama-45 isiyonke.

Ipulangwe kuSuperman

A. Qala endaweni ephezulu yepulangwe ngamahlombe ngaphezulu kwezihlakala nokuzibandakanya okuyinhloko. Isifuba esiphansi kancane, kuthatha imizuzwana emi-4 ukufika phansi.

B. Phumula umzimba phansi, bese welula izingalo ziqonde phambili nemilenze iqonde emuva. Baphakamise phezulu ngangokunokwenzeka ukuze ungene ku-superman. Bamba imizuzwana emi-4.

C. Beka izintende phansi phansi kwamahlombe bese ubuyela emuva ukuqala isikhundla. Phinda imizuzwana engu-45.

Ukuguqa ngamadolo

A. Qala ukuguqa phansi izinzwane zibheke emuva (izintambo zezicathulo ezithinta phansi). Beka izandla ngemuva kwekhanda nezindololwane zikhomba

B. Hinge phambili bese uthumela okhalweni emuva phezu kwezithende, ugcine ingaphakathi liqinile futhi libuyele emuva liqonde. Bese ucindezela ama-glutes ukuze ubuyele ekuguqeni kube mude, phakamisa isifuba uphinde ukhiphe umoya ngenkathi uzungezisa kwesokunxele. Yehlisa ngokushesha isifuba futhi, bese uphakamisa futhi usonte kwesokudla. Phinda imizuzwana engu-45.

Ihlengethwa Inchworm

A. Qala endaweni yepulangwe lendololwane ngamahlombe ngaphezulu kwezindololwane. Esikhundleni sokuhlanganisa izandla phakathi nendawo, khomba izingalo neminwe iqonde phambili izintende zibheke phansi

B. Hamba izinyawo uye ezandleni kancane kuze kube yilapho izinqulu ziphezulu. Phakamisa umlenze owodwa uqonde phezulu, bese omunye, bese uhamba ngezinyawo ubuyela epulangeni. Phinda imizuzwana engu-45.

Ukuguqa ngeWoodchop

A. Qala ukuguqa ngedolo lesokunxele phansi ngqo ngaphansi kwenqulu yesokunxele kanye nedolo langakwesokudla nge-engeli engama-degree angama-90 ngqo phambi kwenqulu engakwesokudla. Faka izinzwane zakho kwesokunxele ngaphansi ukuze uqinise i-glute

B. Bamba ibhola lomuthi ngezandla ezimbili phezulu eduze kwendlebe yesokunxele bese uhogela. Ngokunyakaza okukodwa okusheshayo, jikisa ibhola lomuthi emzimbeni wakho, wehlele ngaphandle kwesinqe sokudla bese uphuma. Phinda imizuzwana engama-30 ohlangothini ngalunye, ugcine ingaphakathi liqinile futhi uphefumula phakathi nokuhamba.

I-Forearm Windshield Wipers

A. Qala ngepulangwe lendololwane ngezinyawo ndawonye.

B. Zungezisa okhalweni uye kwesokudla, ufike ngaphandle konyawo lwangakwesokudla. Ngaphandle kokuma isikhashana, jikelezisa okhalweni ngakwesokunxele, ufike ngaphandle konyawo lwesobunxele. Phinda imizuzwana engu-30, ugcine umgogodla uqinile futhi ubambe iqhaza.

I-Russian Twist

A. Hlala ebhentshini (uma likhona). Hlala umude nezinzwane phansi (oqalayo) noma uzulazule phansi (othuthuke kakhulu), ubambe ibhola lomuthi phambi kwenkinobho yesisu.

B. Zungezisa ibhola lomuthi ngaphandle kwenqulu yangakwesokunxele, ugcine imilenze imile. Zungezisa masinyane uye esinqeni sokudla. Qhubeka ushintshana imizuzwana engama-30.

Ibhayisikili Twist

A. Qala ukubeka ebhentshini (uma ikhona), unwebe imilenze futhi uphakamise phansi. Beka izandla ngemuva kwezindlebe nezindololwane zikhomba

B. Donsela idolo elingakwesokudla ukuze uzwane luhambisane nedolo langakwesokunxele. Cindezela i-abs bese uphenduka ukuze udonse indololwane yesokunxele uye edolweni langakwesokudla

C. Shintsha imilenze ukuze idolo lesokunxele lidonselwe esifubeni, bese uzungezisa ukuzama ukuthinta indololwane yesokudla ukuya edolweni lesokunxele. Qiniseka ukuthi unweba imilenze ukuze iqonde ku-rep ngayinye. Qhubeka ushintshana imizuzwana engama-30.

Gingqela ku-Jump

A. Qala ukubeka ebhentshini (uma likhona) ngezingalo ezeluliwe ngaphezulu. Donsela amadolo uwabhekise esifubeni ukuze uhlehle kancane

B. Ngemuva kwalokho gingqela umzimba phambili ngokushesha ukuze uhlale phansi, ubeke izinyawo phansi, bese ume. Uma izinyawo sezishaye phansi, gxuma uqonde phezulu ngezingalo ngaphezulu.

C. Gcina izingalo phezulu, hlala emuva ebhentshini, udonse amadolo esifubeni bese ugingqika kumhlane ongaphezulu ukuze uqale ukuphindaphinda okulandelayo. Qhubeka imizuzwana engu-30.

Ingabe ufuna ukushiswa okuphakathi? Nawa amathiphu namasu angama-20 wokuthi ungathola kanjani i-abs.

Buyekeza kwe-