I-8 Abs Exercises iHalle Berry Yenzela i-Killer Core

-Delile

• Ibhele Likhasa Ngebhentshi
• Ukweqa kwebhentshi eliya ngaseceleni
• Ibhele Elihlehla Likhasa Ngamadolo Aphakeme
• Ukulengiswa kwe-Oblique Twist
• Ukuphakamisa Umlenze Olengayo
• Amadolo Alenga Esifubeni
• Ama-Crunches Ebhayisikili Alengisiwe
• Ulenga Windshield Wipers
• Buyekeza kwe-

U-Halle Berry uyindlovukazi ye-fitspo. Lapho eneminyaka engu-52 ubudala, umlingisi ubukeka sengathi angaba neminyaka engama-20 ubudala, futhi ngokusho komqeqeshi wakhe, unomdlalo wokugijima we-25 ubudala. Ngakho-ke akumangazi ukuthi abalandeli bakhe bafuna ukwazi zonke izimfihlo zakhe zokuzivocavoca.

Kungakho kulezi zinyanga ezimbalwa ezedlule, umlingisi ubelokhu enza uchungechunge lwevidiyo lwamasonto onke lwe-#FitnessFriday ku-Instagram ehambisana nomqeqeshi wakhe u-Peter Lee Thomas, babelana ngokudla kanye namathiphu okujima amsiza ukuthi ahlale esesimweni esihle kakhulu.

Okuthunyelwe kwakhe kwakamuva nje bekumayelana nokwakha isisekelo esiqinile-hhayi nje ukujabulisa ngobuhle, i-abs ebaziwe. "Engikufundile kukho konke ukuqeqeshwa kwami ​​kulo nyaka odlule ukuthi umgogodla oqinile usekela ZONKE ezinye izitho zomzimba wakho, futhi uma wenza izivivinyo ngendlela efanele, uhlala uhlanganyela nengqikithi yakho," kubhala yena. "Manje lokho kuwina / win." .

Thatha isiqephu ezithombeni-skrini ezingezansi bese ulandela ukuhola kukaBerry ngokuzayo uma usesimweni sokuthuthukisa okubalulekile. (Ukudalulwa okuphelele: Lokhu kunyakaza akulula. Kunokuba ungene ngaphakathi, kungase kube ngcono ukukusebenzisa njengomthombo wogqozi futhi uhlanganise umbhangqwana ohlelweni lwakho ukuze uqale.)

Ibhele Likhasa Ngebhentshi

Qala kuzo zozine ezibheke ebhentshini. Qinisekisa ukuthi amadolo akho ahamba phansi ngaphambi kokuthi uphakamise isandla esisodwa phezulu usibeke ebhentshini. Phinda ukunyakaza okufanayo ngesinye isandla bese ubuyela endaweni yokuqala, isandla esisodwa ngesikhathi, ukuze uqedele ukuphindaphinda.

Ukweqa kwebhentshi eliya ngaseceleni

Beka izandla zombili ebhentshini izinyawo zombili emhlabathini ziye kolunye uhlangothi. Ngemuva kwalokho gxumela ebhentshini bese ubuyela endaweni yakho yokuqala ukuqedela ukuphinda.

Ibhele Elihlehla Likhasa Ngamadolo Aphakeme

Qala ngawo omane abheke kude nebhentshi. Qiniseka ukuthi amadolo akho ayahamba phansi ngaphambi kokuphakamisa unyawo olulodwa ebhentshini. Phinda ukunyakaza okufanayo nolunye unyawo bese uletha izinyawo zombili phansi zilandelane ukuqedela ukuphinda.

Ukulengiswa kwe-Oblique Twist

Faka izingalo zakho kumasilingi anamathiselwe kubha yokudonsa bese udonsela amadolo akho phezulu esifubeni sakho ngenkathi usonta sengathi uzama ukufinyelela endololwaneni yakho ngedolo. Buyisa imilenze yakho endaweni yakho yokuqala bese uphinda ukunyakaza okufanayo kolunye uhlangothi ukuqedela ukuphinda.

Ukuphakamisa Umlenze Olengayo

Ngenkathi ulenga kubha yokudonsa, letha imilenze yomibili phezulu ukuze ivundle phansi. Qiniseka ukuthi ziqonde ngokuphelele. Bamba indawo imizuzwana embalwa ngalokho kusha okwengeziwe, bese uletha imilenze yakho phansi ukuze uqedele i-rep.

Amadolo Alenga Esifubeni

Ngenkathi uku-bar yokudonsa, donsela amadolo akho phezulu esifubeni sakho. Bamba imizuzwana embalwa bese uyakhulula.

Ama-Crunches Ebhayisikili Alengisiwe

Cabanga ngalokhu njengama-crunches avamile webhayisikili ngaphandle kokuthi uzobe ulenga kubha yokudonsa. Vele ulethe idolo elilodwa phezulu esifubeni sakho bese ulibuyisela phansi, lilandelwe elilandelayo. Phinda ngokushesha okukhulu ngangokunokwenzeka ukuze ushise umlilo wakho.

Ulenga Windshield Wipers

*Okuthuthukisiwe* hambisa uqaphile! Thatha ibha yokudonsa bese uphakamisa imilenze yakho iqonde phezulu ophahleni kuze kube yilapho umzimba wakho usesimweni esime njengo-U. Ukusuka lapho, shwiba imilenze yakho ohlangothini olulodwa lomzimba wakho bese uya kolunye ukuze uqedele i-rep. (Khuluma ngokutubeka.)

Buyekeza kwe-