I-Ultimate Lower-Abs Workout evela ku-Emily Skye

-Delile

• Umlenze Ngezansi
• Ukusonta i-V-Up
• Intethe
• Ukuzungeza Kweplango
• I-Burpee eguquliwe
• Buyekeza kwe-

Nansi into ngokusebenzela i-abs yakho: Udinga ukuyihlanganisa. Kungakho umqeqeshi u-Emily Skye (@emilyskyefit), hlanganisa le-epic Workout ezokwenza ukuthi ukhuphuke, wehle, uphume, futhi ubheke eceleni ukuze ushaye zonke izingqimba zomongo wakho.

I-ICYMI, u-Emily uyiNxusa Lomhlaba Wonke leReebok, umsunguli weF.I.T. guides, kanye ne-fitpsiraiton yemithombo yezokuxhumana yokugcina-akesabi ukuthola okwangempela ngokuphelele (ikakhulukazi ku-Snapchat), kufaka phakathi ukuvuma ukuthi ukuthola amakhilogremu angama-28 kumenze wajabula kakhulu kunakuqala. Bhanqa lokhu kuzivocavoca umzimba ne-kettlebell Workout yakhe ukuze uthole i-butt engcono noma lezi zihilela ezinhlanu ze-HIIT ongazenza noma kuphi, futhi uqinisekile ukuzwa ukusha.

Isebenza Kanjani: Bamba umata (uma usesitezi esinzima) bese wenza ama-reps ayi-10 kuye kwangama-15 wokuhamba ngakunye ngamasethi ama-2 kuye kwayi-3 (kuya ngokuthi ufuna ukusebenza kanzima kangakanani). Ungakhohlwa ukufaka amakhefu okudansa bese ukhipha ubuso bakho obuhle "obungu" obuphakathi nendawo, ku-Emily. (Vele upheqa ku-IG yakhe ukuze ubone ukuthi sisho ukuthini.)

Umlenze Ngezansi

A. Lala ubheke phansi ngezandla ngemuva kwekhanda, izinyawo zolule ziqonde phezulu ophahleni. Cindezela ubuyele phansi emhlabathini, udwebe inkinobho yesisu ebheke emgogodleni.

B. Yehlisa imilenze eqonde phansi. Yima kanye ngaphambi kokuthi umhlane ophansi uqale ukuphakamisa usuka phansi.

C. Dweba amadolo futhi welule imilenze uye ophahleni ukuze ubuyele endaweni yokuqala.

Ukusonta i-V-Up

A. Hlala unemilenze enwetshiwe futhi izandla zibheke phansi ngemuva kwezinqe. Gcoba i-pelvis, bamba umgogodla, bese uncika kancane ukuze uphakamise imilenze ukuze usuke phansi.

B. Dweba amadolo ne-torso phakathi nangakwesokunxele, bese udlulela endaweni yokuqala.

C. Dweba amadolo ne-torso phakathi nangakwesokudla, bese unweba endaweni yokuqala.

Intethe

A. Qala endaweni ephakeme yepulangwe.

B. Ukucindezela ama-glute futhi ugcine ikhanda lingathathi hlangothi, dweba unyawo lwesokudla phambili ukuze uchofoze i-shin yesokudla esihlakaleni kwesokunxele.

C. Buyela epulangwe eliphezulu, bese uphinda ngakolunye uhlangothi. Qhubeka ushintshana ngokushesha izinhlangothi, ugcine ama-hips ezinzile futhi usunduza kude nomhlabathi ngezandla.

Ukuzungeza Kweplango

A. Qala endaweni ephakeme yepulangwe.

B. Jikela kwesokunxele, ulinganise esandleni sobunxele nangaphandle konyawo lwesokunxele epulangweni eliseceleni.

C. Buyela epulangeni eliphezulu, bese uphinda endaweni ephambene. Qhubeka ujikeleze emuva naphambili ohlangothini ngalunye, uhamba ngepulangwe eliphakeme.

I-Burpee eguquliwe

A. Yima ngezinyawo ngobubanzi kune-hip-wide apart.

B. Squat phansi ukubeka izintende phansi phansi phakathi kwezinyawo, bese uphonsa izinyawo ubuyele epulangwe eliphakeme.

C. Ngokushesha gxuma izinyawo uphakamise izandla ngaphandle kwesikhala esiphansi, bese ume, uhlanganyele umongo phezulu.

Buyekeza kwe-