Lo mzuzu we-10 wokuzilolonga ubonisa ukuba akufuneki uchithe ngonaphakade usakha iCore eyomeleleyo.

Umxholo

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Kudala zahamba iintsuku zokuchitha iyure epheleleyo uqeqesha i-abs yakho. Ukwandisa ixesha kunye nokusebenza kakuhle, ngamanye amaxesha yonke into oyifunayo kukuzilolonga kwemizuzu eli-10. Ungasikholelwa? Lo ngumzuzu we-10 wokuzilolonga u-Tone It Up ka-Karena no-Katrina bafunga ngale wotshi ye-cardio engundoqo yokusebenza malunga nemizuzu eyi-10, nayo.

Ngokuphathelene nantoni * ngokuchanekileyo * usebenza xa usenza uqeqesho lwe-ab? Oko kuxhomekeke kwinjongo yakho.

Ukuba ujonge isiseko esiqinileyo, esomeleleyo, xa uwonke, uya kufuna ukujolisa kwisisu esiswini, ezizinzulu ezizinzisa izihlunu ezihamba ngokuthe tye kwindawo ekumgama ophakathi kwaye, xa zomelele, nceda ukukhusela iintlungu kunye nokwenzakala ngexesha lamaqashiso yeentshukumo zokuphakamisa ubunzima.

Ukuba okubonakalayo "i-abs" yile nto uyifunayo, ngokuqhelekileyo ngamaqela amabini emisipha adlalayo: i-rectus abdominis (RA) kunye ne-obliques. I-RA zii-abs "zeepakethi ezintandathu" (I-BTW, yinyani * ngenene freakin kunzima ukwenza ipakethi emithandathu epheleleyo.) Unokwenza ii-oblique xa usenza umjikelo we-torso flexion kunye nokujikeleza (funda: i-crunches zebhayisekile okanye ukujija kweRussia). Ezi ntshukumo zisixhenxe zokujikeleza ziya kuthi zibonakalise ngokungathandekiyo izithambiso zakho.

Ukusebenza kwe-Ab (ewe, nokuba kukuzilolonga imizuzu eyi-10) kunika izibonelelo ezinzima, nazo-kwaye kuyinyani nokuba iipakethi zakho zintandathu ayikho ebonakalayo. Isiseko esomeleleyo sinokuthintela iintlungu zangasemva, sincede ukuma kwakho, kwaye ukhusele umqolo wakho kuyo yonke into ekuthwaleni igrosari ukuya kumavili okujija (funda: kutheni amandla angundoqo ebaluleke kangaka).

Kungenxa yoko le nto sicele u-YouTuber kunye nomqeqeshi u-Kym Perfetto ukuba beze ne-quickie ye-10 yomzuzu wokuzilolonga oza kuthi ugcotye undoqo wakho kwaye wenze umzobo ophakathi. (Njengesimbo sikaKym? Emva koko uyakumthanda imizuzu emi-5 yokuzilolonga onokuthi uyithathele kuyo. nayiphi na yesiqhelo.)

Ingaba isebenza kanjani: Landela kunye nevidiyo okanye umjikelo ngokusebenzisa imithambo engezantsi; Yenza nganye imizuzwana engama-30 kwaye uphinde kabini.

Isithende seTaps

A. Ukulala ngobuso phantsi, umva ongezantsi ucinezele emhlabeni, amadolo aphakanyiswe ngaphezulu kwesinqe kunye nemilenze kwi-90-degree angle. Iingalo zolulelwe phezulu kwaye zicinezele eludongeni okanye esofeni emva kwentloko.

B. Ukugcina imilenze kwindawo efanayo (ukwenza ama-angles angama-90), isithende esisezantsi sokunene ukuze uthinte umgangatho kwaye ubuyele kwindawo yokuqala. Emva koko isithende esisezantsi sasekhohlo ukucofa umgangatho kwaye ubuyele kwindawo yokuqala. Qhubeka utshintshana.

Inja-Ntaka

A. Qala kwindawo yetafile kuzo zonke ezine.

B. Phakamisa kwaye wandise umlenze wasekunene ngasemva ngelixa uphakamisa kwaye wolule ingalo yasekhohlo ngqo phambili, ii-biceps ecaleni kwendlebe.

C. Buyela ekuqaleni, uze uphinde ngengalo nomlenze ochaseneyo. Qhubeka utshintshana.

Iiplanga zokuhamba

A. Qala kwindawo ephezulu yeplanki.

B. Hamba iinyawo ngamanyathelo ambalwa uye ngasezandleni, uhamba ngomzimba onqeni.

C. Hamba ngeenyawo umva ukubuyela kwiplanga. Qhubeka uhamba iinyawo ngaphakathi nangaphandle.

Abacothayo beNtabeni

A. Qala kwindawo ephezulu yeplanki.

B. Ukugcina undoqo uqinile kwaye unciphise ezantsi, qhuba idolo lasekunene uye esifubeni, emva koko ubuyele kwindawo yokuqala.

C. Qhuba idolo lasekhohlo esifubeni, emva koko ubuyele kwindawo yokuqala. Qhubeka utshintshana.

Reverse Crunches

A. Ukubambelela entweni emva kwentloko ukuba kukho imfuneko, lala ujonge phantsi imilenze ithe nkqo ngokuthe nkqo esinqeni, izithende zisiya eluphahleni.

B. Ukukhupha kunye nokuqhuba izithende ukuya eluphahleni, uphakamise inyonga phezulu iisentimitha ezimbalwa. Izinqe ezantsi kancinci ukubuyela kwindawo yokuqala.

Ukuguqula kwakhona iiCrunches ngeTwist

A. Ukubambelela kwinto engasemva kwentloko ukuba kukho imfuneko, lala ujonge phezulu emilenzeni imilenze ithe nkqo ngqo esinqeni, izithende zibheke phezulu.

B. Khupha umoya kwaye uqhube izithende ukuya kwisilingi, uphakamise isinqe phezulu ii-intshi ezimbalwa kwaye ujije isinqe kancinci ukuya ngasekunene.

C. Kancinci isinqe esisezantsi ukubuyela ukuqala, emva koko uphinde ujike kwelinye icala. Qhubeka utshintshana.

Ukuqhekeka kabini

A. Lala ujonge phantsi, izandla emva kwentloko neengqiniba zikhomba. Imilenze ikwi-angles ye-90-degree kunye namadolo ngaphezulu kwesinqe.

B. Yenza i-abs yokuphakamisa amahlombe phantsi kunye nokuguqa ngamadolo esifubeni, ugcine amadolo kwi-90-degree degree.

C. Cotha kancinci ubuye umva kwindawo yokuqala.

Hlala phezulu V-Up

A. Lala ngobuso phantsi, iingalo zolulelwe phezulu kwaye imilenze yoluliwe.

B. Yenza isiseko sokuphakamisa imilenze (kwi-angle ye-90-degree degree) kunye ne-torso de uhlale uhleli, ulinganise kwi-tailbone. Gcina umzuzwana omnye phezulu.

C. Cotha kancinci ubuye umva kwindawo yokuqala.

Ukukhatywa kwebhola okuqalisa umdlalo

A. Ibhalansi kwithambo lomsila kunye namasundu athe tyaba emgangathweni ngokuthe ngqo ngasemva kwesinqe, iingqiniba zikhombe ngasemva kwaye ziqaqambile zihambelana nomgangatho.

B. Yoyama torso umva kwaye wandise imilenze, emva koko uzibandakanye nomongo wokubuyela kwindawo yokuqala.

Iiplanga zeB-Girl

A. Qala kwindawo ephezulu yeplanki.

B. Khaba umlenze wasekunene uye kwicala lasekhohlo lomzimba, ucofe isandla sasekhohlo emhlabeni.

C. Buyela kwiplanga ephezulu, emva koko uphinde kwelinye icala, ukhaba umlenze wasekhohlo ukuya kwicala lasekunene lomzimba kwaye uphakamise isandla sasekunene emgangathweni. Qhubeka utshintshana.

Iibhayisekile

A. Lala ujonge phantsi izandla zisemva kwentloko kunye neengqiniba zikhomba.

B. Phakamisa amagxa kunye nemilenze ethe tye i-intshi ezimbalwa ukusuka emgangathweni. Qhuba idolo lasekunene lisingise esifubeni, ujije itorso ukuze ubambe ingqiniba yasekhohlo ukuya edolweni lasekunene.

C. Tshintshela, wandise umlenze wasekunene, uqhube idolo lasekhohlo uye esifubeni, kwaye ujije itorso ngasekhohlo. Qhubeka utshintshana.

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