Imizuzu eli-10 kwiKhaya elisezantsi kwe-Abs Workout ngeNkcazo kuNdoqo wakho

Umxholo

• Hlala Hlala phantsi
• Ukujija okuthe tyaba
• V-Up yangasemva
• Ukuhlanjwa kweCannonball
• Ukubuyela umva ngokuqhekeka + Ukuphakamisa umlenze
• Okupoqayo
• Russian Super Twist
• Ngaphezulu 'n' Phantsi komlenze
• V-phezulu
• Uphengululo lwe

Yilungele ukuqinisa kunye neethoni yakho yonke i-midsection kunye nale mizuzu engama-10 engaphantsi kwe-abs ongayenza ekhaya-okanye naphi na, ngokwenene. Yikhuphe phambi kokuba ubethe unxweme okanye uphose umphezulu wesityalo, okanye ekupheleni kokubaleka ugqabhuko-dubulo nanini na, naphi na. Lo msebenzi wenzelwe ukujolisa kwisihlunu ngasinye kudonga lwesisu sakho, kugxilwe ngokukodwa kwi-abs esezantsi. (Ngaba ufuna ukuyenza into yokuzibandakanya nomzimba wonke? Thatha ukuzilolonga ngasemva kunye nokuqina kunye nokuzivocavoca esinqeni ukuze usebenze yonke eyona nto uyifunayo.

Ingaba isebenza kanjani: Yenza into nganye ehamba kunye nevidiyo okanye ulandele inyathelo ngenyathelo ngenyathelo. Ukuba ufuna ukuzilolonga okude, phinda le sekethe enye okanye amaxesha amabini ngaphezulu kuhlaselo lwasemva lwemizuzu engama-20 ukuya kwengama-30.

Hlala Hlala phantsi

A. Lala ujonge phezulu emgangathweni wolule imilenze, kwaye iingalo zolule ngqo phezu kwesifuba, iminwe ijonge eluphahleni.

B. Ukutsala iqhosha lesisu kumqolo, khupha kwaye uphakamise umzimba ophezulu ukusuka emgangathweni, ufikelele kwizandla ngqo phezulu. Umzimba ophezulu kunye nophantsi kufuneka wenze i-angle ye-90-degree kwi-hips.

C. Ukuphefumla kunye nokunciphisa umzimba ophezulu phantsi, ucotha kwaye ulawulwa, i-vertebra enye ngexesha.

Phinda umzuzu omnye.

Ukujija okuthe tyaba

A. Lala ujonge phantsi unemilenze eyoluliweyo, izandla ngeendlebe ezinengqiniba ezikhombe emacaleni.

B. Phakamisa umzimba ophezulu ukusuka emgangathweni, ngelixa ngaxeshanye ukhupha umlenze wasekhohlo emhlabeni, ufikelele kwisandla sokunene kunyawo lwasekhohlo, ngokujikeleza okuncinci kwi-torso.

C. Yehlisa ukuya kwindawo yokuqala kwaye uphinde kwelinye icala.

Qhubeka utshintshana ngomzuzu omnye.

V-Up yangasemva

A. Lala kwicala lasekunene ngengalo yasekunene yolulelwe phambili isuka esifubeni kunye neflethi yesundu emhlabeni. Isandla sasekhohlo siseendlebeni yasekhohlo, ingqiniba yalatha ecaleni.

B. Sebenzisa intende yesandla sokulinganisa kunye nokutshintsha ubunzima kwisinqe sasekunene, phakamisa umzimba ongasentla phantsi ngelixa utsala imilenze emhlabeni ngaxeshanye. Zama ukubamba i-elbow ekhohlo kwidolo lasekhohlo phezulu kwentshukumo.

C. Ezantsi umva ukuya kwindawo yokuqala.

Phinda umzuzu omnye kwicala ngalinye.

Ukuhlanjwa kweCannonball

A. Lala ujonge phezulu emgangathweni ngamadolo agobile, izithende phantsi, kwaye iingalo zolule phezulu, iibiceps ngeendlebe.

B. Ukugcina umva ophantsi ucinezeleke emgangathweni, khupha kwaye utsale umzimba ophezulu kunye nophantsi kwibhola, ufikelele izandla ezithendeni.

C. Buyela kwindawo yokuqala.

Phinda umzuzu omnye.

Ukubuyela umva ngokuqhekeka + Ukuphakamisa umlenze

A. Lala ujonge phezulu emgangathweni wolule imilenze kunye neentendelezo zicinezelwe kumgangatho ongaphantsi kwesinqe.

B. Phakamisa imilenze ukuya kwi-90 degrees ukuze ibe yi-perpendicular ukuya emgangathweni, ngoko nangoko uqhube i-hips phantsi. (Ingcebiso ngeFom: Zama ukugcina iinyawo zakho ezinqeni.)

C. Izinqe ezisezantsi emva koko iinyawo phantsi phantsi kunye nokulawula, ukubuyisela ukunyakaza ukubuyela kwindawo yokuqala.

Phinda umzuzu omnye.

Okupoqayo

A. Xoka ngokujongana nemilenze neengalo ezandisiweyo, i-biceps ngeendlebe.

B. Tsala umzimba ongasentla kunye nosezantsi phezulu kwindawo yokuma yesikhitshane, ulungelelanisa kwi-glutes kwaye wenze imilo ethi "V'" ene-torso kunye namathanga, kunye nemilenze ehambelana nomgangatho. Bamba i-hamstrings phezulu kwintshukumo ukuze ufumane ibhalansi kwaye ubambe i-1 yesibini.

C. Ngezantsi ukuya kwindawo yokuqala.

Phinda umzuzu omnye.

Russian Super Twist

A. Hlala phantsi uguqe ngamadolo, izithende phantsi, umzimba uxhomeke kancinci emva, kwaye izandla zibambene kwinqanaba lesifuba.

B. Ukugcina imilenze ithe cwaka, jika i-torso uye ngasekunene, wolule ingalo yasekunene emva kwakho, uchukumise isandla sasekunene phantsi.

C. Buyela kwindawo yokuqala kwaye uphinde kwelinye icala.

Qhubeka utshintshana ngomzuzu omnye.

Ngaphezulu 'n' Phantsi komlenze

A. Lala ujonge phantsi unemilenze eyandisiweyo, iintende zixinzelelwe phantsi phantsi kwesinqe.

B. Hambisa inyawo ukusuka emhlabeni, unqumla unyawo lwasekunene ukuya ngasekhohlo. Tshintshela, uwele unyawo lwasekhohlo ngaphezulu ngasekunene, ngelixa uphakamisa imilenze iisentimitha ezimbalwa ukuphakama. Qhubeka uwela iinyawo ngapha nangapha kude kube ziinyawo ngaphezulu kwesinqe.

C. Qhubeka uwela iinyawo ngelixa uthoba imilenze ubuyele kwindawo yokuqala.

Phinda umzuzu omnye.

V-phezulu

A. Lala ngobuso emgangathweni wolule imilenze neengalo, i-biceps ngeendlebe.

B. Tsala umzimba ophezulu kunye nophantsi ukusuka emgangathweni ukwenza i-"V" imilo, ufikelele ezandleni ukuze uhlangabezane neenzwane.

C. Ngezantsi ukuya kwindawo yokuqala.

Phinda umzuzu omnye.

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Uphengululo lwe