Izibopho Ezinzima Kunazo Zonke Zokuzivocavoca I-Abs Yakho Iyoke Ibe Nesipiliyoni

-Delile

• I-Isometric Bicycle Hold
• I-Rotated Bicycle Pulse
• I-Straight-Leg Diagonal Pulse
• Isiphambano-Umzimba X
• Side Plank Pulse
• I-Side Plank Hip Drops
• Buyekeza kwe-

I-News flash: Kuningi okuningi emisipha yesisu kunamaqhubu amancane othanda ukuwabiza ngokuthi "i-six-pack."

Eqinisweni, kufanele ukhathalele kakhulu isisu sakho esinqamulelayo nezibopho zangaphakathi nezangaphandle; bakhona labo ababophezele ekujuleni komgogodla nasekuqiniseni umgogodla (lapho wenza izinto ezifana ne-squat, ugijime, futhi uphonse) bese wenza njenge-corset ukuvala isisu sakho. Ukulungele ukunikeza le misipha i-TLC encane? Sinayo nje le nto: Ukugeleza kokuzivocavoca kwesitayela esimisiwe okusuka kumqeqeshi we-celeb uKira Stokes, okwenziwe nge-Stoked Method kanye nale Nselelo yePlank Yezinsuku ezingama-30.

"Abantu bahlale bethi awukwazi ukusebenza izingxenye ezithile ze-abs yakho hhayi ezinye," kusho uStokes, "Kodwa usengagxila ezindaweni ezithile." Futhi okugxilwe lapha yizo zonke izibopho.

Ithiphu lefomu elilodwa elibalulekile, eliqonde ngqo kusuka ku-Stokes: Gcina umhlane wakho ongezansi ucindezela phansi phakathi nokunyakaza ngakunye okwenziwa ubheke phezulu, ukuze uqiniseke ukuthi uyibamba kahle i-abs yakho.

Uzodinga: Mat (uyazikhethela)

Isebenza kanjani: Yenza yonke i-oblique Workout circuit ngakolunye uhlangothi, bese ushintsha izinhlangothi bese uphinda. Yenza imizuliswano emi-2 ohlangothini ngalunye.

I-Isometric Bicycle Hold

A. Lala ubheke phezulu phansi uvule imilenze nezandla ngemuva kwekhanda, izindololwane zibheke ezinyaweni.

B. Phakamisa izindwani zehlombe phansi, dweba idolo kwesokunxele uye endololwaneni yesokunxele, bese uhambisa umlenze wesokudla usuka phansi. Gcina izinyawo zombili zigobekile.

C. Phusha indololwane yesokunxele nedolo langakwesokunxele ndawonye.

Bamba imizuzwana eyi-10.

I-Rotated Bicycle Pulse

A. Lala ubheke phansi uvule imilenze nezandla ngemuva kwekhanda, izindololwane zikhombe ngasezinyaweni.

B. Phakamisa amahlombe phansi bese ujikeleze ukudweba indololwane yesokudla uye emadolweni angakwesokunxele.

C. Pulse indololwane yesokudla nedolo lesobunxele.

Yenza ama-pulses ayi-10, bese ubamba imizuzwana eyi-10.

I-Straight-Leg Diagonal Pulse

A. Lala ubheke phansi uvule imilenze, izandla ngemuva kwekhanda, nezindololwane zikhomba ezinhlangothini.

B. Nweba umlenze wesobunxele uye ophahleni bese uhambisa unyawo lwesokudla phansi. Gcina zombili izinyawo zigobile futhi ufinyelele isandla sokudla ubheke onyaweni lwesokunxele.

C. Ubambe lesi simo, shayela iminwe yesokudla uqonde onyaweni lwesokunxele.

Yenza ama-pulses angu-10.

Isiphambano-Umzimba X

A. Lala ubheke phansi izingalo nemilenze yeluliwe, kwakheka uhlobo lwe- "X" ngengalo yesobunxele yelulelwe ohlangothini nengalo yangakwesokudla ngaphezulu ukuqala.

B. Phakamisa umlenze nomlenze wesokunxele phansi ukuze uchofoze isandla sokudla uye onyaweni lwesokunxele noma i-shin, ulinganise okhalweni lwesokunxele kanye nomphambili wesokunxele.

C. Kancane kancane buyela endaweni yokuqala, ngokuthepha ingalo yangakwesokudla nomlenze wesobunxele phansi ngaphambi kokuqala impendulo elandelayo.

Yenza izikhathi ezingu-10.

Side Plank Pulse

A. Qala endaweni yepulangwe eseceleni endololwaneni yangakwesobunxele izinyawo zinamathiselwe futhi isandla sokudla selulelwe ophahleni.

B. Ukugcina umugqa oqondile kusuka ekhanda kuye emaqakaleni, ukushaya okhalweni kukhuphuke iyintshi elilodwa.

Yenza ama-pulses angu-5.

I-Side Plank Hip Drops

A. Qala ngokuma kwepulangwe ohlangothini endololwaneni yesobunxele izinyawo zifakiwe futhi isandla sokunene selulelwe ophahleni.

B. Beka ama-hips amayintshi ambalwa ukuya phansi, bese ubamba ama-oblique ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-5.

Buyekeza kwe-