Vusa I-Abs Yakho Ngalokhu Kuvivinya Okubalulekile Kwemizuzu eyi-10 okuvela ku-Katie Dunlop

-Delile

• Side Ibhuloho
• Chusha Inaliti
• Inkanyezi Yezinja Ephansi
• Umlenze Dip Crunch
• I-Hip Dip
• I-Rainbow Twist
• Buyekeza kwe-

Ukuvivinya umzimba akudingeki ukuthi uzibophezele ekuzivocavoca umzimba okude. Ukusebenzisa ikhefu elincane osukwini lwakho ukuhambahamba kungakunikeza umfutho odingeka kakhulu. Futhi masibhekane nakho, imvamisa leyo ukuphela kwendlela ongangena ngayo nhlobo.

U-Katie Dunlop, umqeqeshi oqinisekisiwe kanye nomdali we-Love Sweat Fitness, ubefaneleka kakhulu kulokho kujima okuncane muva nje, ngakho udizayine lokhu kujima okubalulekile kunoma ubani ofuna ukujima okufushane. "Lokhu kujima kulungele noma ubani ofuna ukujima okusheshayo, okujabulisayo, nokusebenza kahle kakhulu ekhaya," kusho uDunlop. "Bengilokhu ngifaka ekusebenzeni okusheshayo kwamabhonasi njengalokhu kakhulu muva nje ukungisiza ngikwazi ukuqhuma amandla phakathi nosuku noma lapho ngidinga ikhefu kusofa nakukhompyutha yami." Vele, uma wena kukhona kumzwelo weseshini ende, ungahlala ukuhlangabezana nalokhu kuze kube sekupheleni kokunye ukuzivocavoca. (Okuhlobene: Ukuzivocavoca Okukhulu kwe-Ab Uzokukwenza Ngokujwayelekile)

Uma uchitha isikhathi esiningi usekhaya muva nje, isizathu esikhulu kakhulu sokufaka umsebenzi obalulekile "Umongo wethu ubaluleke kakhulu, njalo, kodwa manje kunanini ngaphambili," usho kanje. “Ngenkathi sisebenza ekhaya esofeni, phansi nasezindaweni ezingajwayelekile isimo sethu siyaphazamiseka.Lokhu kuvivinya umzimba kumayelana nalabo abangaphansi futhi kuzokusiza wakhe izicubu zomzimba ezondile, ushise amanoni, futhi uthuthukise ukuma komzimba. "

Ngalokho, khipha umata bese uphonsa phansi ukuze uthole lo msebenzi ovela eDunlop ozokhanyisa wonke umnyombo wakho ngemizuzu eyi-10 noma ngaphansi.

Isebenza kanjani: Gcwalisa umsebenzi ngamunye ngenombolo ekhonjisiwe yama-reps.

Uzodinga: Nada.

Side Ibhuloho

A. Qala kuplanka ohlangothini lwesobunxele oluguqulwe ngesandla sangakwesobunxele nangakwesobunxele ukuphumula phansi nengalo yangakwesokudla yelulwe ngaphezulu.

B. Goba idolo langakwesokudla ngenkathi ushaya indololwane yangakwesokudla ukuze uhlangane nedolo langakwesokudla.

C. Nweba ingalo yangakwesokudla nomlenze wangakwesokudla ukuze ubuyele kuplank eguquliwe. Dipha okhalweni phansi bese ubuyela emuva ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; Phinda.

Chusha Inaliti

A. Qala ohlangothini oluphakeme lwesobunxele ngonyawo lwesokudla ngaphambi konyawo lwesobunxele. Chusha ingalo yangakwesokudla ngaphansi komzimba wangakwesokunxele.

B. Susa ukusonteka ukuze ubheke phambili ukuze ubuyele ukuze uqale.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; Phinda.

Inkanyezi Yezinja Ephansi

A. Qala endaweni yenja enemilenze emithathu phansi umlenze wangakwesobunxele welulelwe phezulu ophahleni. Bend ngedolo langakwesobunxele bese ulidweba ngaphansi nangaphansi komzimba ngenkathi ushintsha isisindo uya phambili sakha ipulangwe eliphakeme.

B. Nweba ngokugcwele umlenze wesobunxele ukuze unyawo lufinyelele ohlangothini lwesokudla.

C. Susa ukusonteka, hambisa izinqulu emuva ngenkathi ugoba bese welula umlenze wesokunxele wenze inja eya phansi enemilenze emithathu ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; Phinda.

Umlenze Dip Crunch

A. Lala emuva ubambe izingalo ohlangothini ngalunye ngesimo se-'T ', imilenze igobele endaweni yetafula le-90-degree. Dweba i-abs ngokuqinile, bese ucindezela i-ribcage phansi ngenkathi wehlisa imilenze ngokucophelela phansi kuya kwesobunxele. Hamba kuphela ngangokunokwenzeka ngaphandle kokuwela eceleni.

B. Cindezela imilenze ubheke phezulu ophahleni. Phinda ngakwesokudla.

C. Ukugcina amadolo egobile nge-90-degree angle futhi engabandakanyeki, izithende eziphansi ukuze uthinte phansi bese uphakamisa imilenze endaweni yetafula ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-15.

I-Hip Dip

A. Qala epulangeni eliphansi. Zungezisa izinkalo ngakwesokunene ngenkathi uzifaka cishe amasentimitha amathathu ukusuka phansi, bese uziphendulela ngakwesokunxele bese udipha.

Yenza izikhathi ezingu-15.

I-Rainbow Twist

A. Hlala phansi ngamadolo nangezinqe ugobile ngamadigri angama-90, imilenze iphakanyisiwe, futhi icwebezela ngokufana phansi. Izikhali kufanele zelulwe ngaphezulu. Ukuncika emuva esifubeni ku-45-degree angle ngephansi.

B. Sebenzisa i-abs ukusonta i-torso ngangokunokwenzeka ngaphakathi nangakwesobunxele, uvumele izingalo zehle zibheke phansi. Hlehlisa ukunyakaza bese ubuyela endaweni yokuqala ukuze ujike uye kolunye uhlangothi.

Yenza izikhathi ezingu-15.

Buyekeza kwe-