I-Lower Abs Workout yokuyisa i-Core yakho ezingeni elilandelayo

-Delile

• Ukubamba Umzimba Ongenalutho
• I-Weighted Reverse Crunch
• Isandiso Esigcwele Ukuze Uhlehlise I-Crunch
• Ukuguqa ngokucindezela
• Ithebula le-Isometric Phezulu
• Ukwehla Komlenze Ukwehla
• Buyekeza kwe-

Into mayelana ne-abs ephansi ukuthi wonke umuntu usevele unayobona-empeleni embula yingxenye enzima leyo. Lokhu kuzivocavoca kwe-abs ephansi kukhethwe ngokucophelela u-Barry's Bootcamp kanye nomqeqeshi we-Nike Master u-Rebecca Kennedy ukuze akhanyise leso sigaba esingezansi semisipha yakho yesisu. Kodwa-ke, kuzodingeka ulahlekelwe ungqimba ngaphezulu kwazo (funda: amanoni aqoqana esiswini sakho esingezansi) uma ufuna ukuwabona eqhamuka ngempela. (Yilapho zonke ezinye izeluleko zokwehlisa isisindo zisebenza khona.)

Ukusebenza kwe-Lower abs kusakufanele, noma kunjalo, ngoba ukunciphisa imisipha (nokushisa amakhalori kule nqubo!) Kungasiza kuphela ukubenza babonakale ngokwengeziwe futhi bakhe isisekelo semisipha esiqinile ngaphansi kwesikhumba sakho. Uzozizwa uqinile, ufanelekile, futhi ulungele ukukhumula uze ufike kuleyo bikini noma i-crop top, izibalo. (Nawa amathiphu ayisithupha okulahlekelwa amafutha esiswini aphansi.)

Isebenza kanjani: Bukela idemo kaKennedy ngokuhamba ngakunye kuvidiyo. Yenza umsebenzi ngamunye imizuzwana engu-30, bese uphinda yonke isifunda izikhathi ezintathu ingqikithi. Faka lokhu kuzilolonga okuphansi ekuqaleni kokunye ukuzilolonga (njengalezi zindlela eziyisisekelo zokuqeqesha amandla) ukuze usebenzise umnyombo wakho ngaphambi kwanoma yikuphi ukunyakaza komzimba okugcwele, kusho uKennedy.

Uzodinga: I-dumbbell eyodwa ephakathi (8 kuya ku-15 lbs) nebhentshi noma isinyathelo

Ukubamba Umzimba Ongenalutho

A. Lala ubheke phansi uyelule imilenze nezingalo ngaphezulu, ama-biceps by amadlebe.

B. Cindezela ukubuyela emuva phansi phansi bese uhlanganyela nomgogodla wokuphakamisa izingalo, amahlombe, nemilenze phansi mayelana nonyawo.

Bamba lesi simo imizuzwana engu-30.

I-Weighted Reverse Crunch

A. Qala ngokuma okuphambene netafula, ulele ubheke phansi ngamadolo phezu kwezinqulu bese ugobile nge-90-degree angle. Bamba i-dumbbell eyodwa yesisindo esiphakathi ezandleni zombili esifubeni.

B. Amadolo edwala afika esifubeni ukuphakamisa izinkalo phansi.

C. Kancane kancane buyela endaweni yokuqala.

Phinda imizuzwana engu-30.

Isandiso Esigcwele Ukuze Uhlehlise I-Crunch

A. Lala ubheke phansi izingalo nemilenze welule futhi uzulazula usuka phansi.

B. Hlanganisa umzimba nemilenze engenhla, ufinyelele izingalo ngapha nangapha, uphakamise amahlombe phansi, futhi uguqe ngamadolo ubheke ebunzini.

C. Faka futhi ubuyele kancane endaweni yokuqala.

Phinda imizuzwana engu-30.

Ukuguqa ngokucindezela

A. Guqa ngamadolo uphumule ezithendeni nasezintendeni phansi phansi ngaphandle kwamadolo.

B. Cindezela ezintendeni ukuze uphakamise izinqulu emoyeni phezulu ngangokunokwenzeka, udweba inkinobho yesisu ibheke emgogodleni futhi ugcine izinzwane zixhumene naphansi.

C. Yehla kancane endaweni yokuqala ngaphandle kokuphumula kwamadolo futhi ucwebezela ngokuphelele emhlabathini.

Phinda imizuzwana engu-30.

Ithebula le-Isometric Phezulu

A. Lala ubheke endaweni yetafula ehlehlayo ngamadolo phezu kwezinqulu zigobile nge-90-degree angle.

B. Cindezela izintende zezandla ngaphambili kwamathanga, bese ucindezela ngenkuthalo amathanga ungene ngasesandleni.

Bamba imizuzwana engama-30.

Ukwehla Komlenze Ukwehla

A. Lala ubhekane netafula elihlehlayo ngaphezulu kwebhentshi noma isinyathelo ngamadolo phezu kwezinqulu ezigoqwe nge-90-degree angle. Izikhali ziqonde izinhlangothi.

B. Ukugcina umhlane ophansi ucindezelwe ebhentshini namadolo agobe ngamadigri angama-90, yehlisa kancane imilenze phansi kuze kube yilapho izinzwane zikwazi ukudonsa phansi.

C. Exhale bese ucindezela u-abs ukuphakamisa imilenze bese ubuyela endaweni yokuqala.

Phinda imizuzwana engu-30.

Buyekeza kwe-