Umzuzu-5 we-Abs Routine yokongeza kuko konke ukuSebenza kwakho

Umxholo

• Qhuba
• Crunch ngeKnee-Up
• Diamond Crunch
• Vlique V-Phezulu
• IPlank Hip Dip
• Uphengululo lwe

Elona candelo lililo malunga nomsebenzi wokukhupha i-abs yakho? Ungayenza naphina, ngesixhobo se-zero, kunye nexesha elifutshane kakhulu. Ithuba eligqibeleleyo, nangona kunjalo, kukuphela kokuzilolonga. Into ekufuneka uyenzile ukongeza isekethe ye-quickie ukuyitshisa kwaye ungashiya ukubila kwakho sesh ukuziva kumangalisa. Umzekelo ogqibeleleyo: lo mzuzu wokuzilolonga okhawulezileyo wemizuzu emi-5 ukusuka kumqeqeshi uKym Perfetto (@kymnonstop), owabhabha olu sana kwangoko emva kokwenza ukuzilolonga ekhaya ekhaya.

Ingaba isebenza kanjani: Umjikelo wokuzivocavoca apha ngezantsi ngexesha elabelweyo, okanye ulandele ngokulula kunye neKym kwividiyo. Ngaba ufuna ukutshisa ngakumbi? Yiya komnye umjikelo.

Qhuba

A. Lala ujonge phezulu phantsi ngamadolo akhombe kwisilingi kwaye izithende zigrumba emgangathweni.

B. Ukukhupha kunye nokubandakanya i-abs ukuphakamisa amahlombe emgangathweni. Phefumlela phezulu.

Qhubeka imizuzwana engama-30.

Crunch ngeKnee-Up

A. Lala ujonge phantsi ngamadolo akhombe eluphahleni kunye nezithende zemba phantsi.

B. Exhale kwaye ubandakanye i-abs yokuphakamisa iigxa ezisemgangathweni, ukuphakamisa unyawo lwasekunene kunye nokuqhuba idolo esifubeni. Tsala umoya ukuya emagxeni asezantsi kunye nomlenze wasekunene.

C. Phinda-phinda kwelinye icala.

Qhubeka imizuzwana engama-30.

Diamond Crunch

A. Lala ujonge phantsi, iinyawo zangaphantsi zixinzelelwe kunye ngamadolo awela emacaleni.

B. Ngeengalo ezinde kunye nesundu esinye esityikitywe ngaphezulu kwesinye, khupha kwaye ufikelele kwiminwe kwiinzwane, ubambe i-abs yokunyusa amagxa egxalabeni.

C. Ukuphefumlela ukuthoba.

Qhubeka ngomzuzu omnye.

Vlique V-Phezulu

A. Lala ngecala lasekunene wolulele ingalo yasekunene phambili kwaye intende yesandla icinezele emgangathweni. Isandla sasekhohlo sisemva kwentloko kunye nemilenze eyandisiweyo ngeenyawo zasekhohlo ezixinaniswe ngaphezulu ngasekunene, zihamba phantsi.

B. Ukulinganisa ngakwisinqe sasekunene, khupha umphunga ukuze ubambe isifuba phezulu kwaye uzobe idolo lasekhohlo ukuze uchukumise ingqiniba emadolweni.

C. Isibilini esisezantsi kunye nomlenze wasekhohlo. Qiniseka ukuba ungoyami ngengqiniba yasekunene.

Qhubeka ngomzuzu we-1, uphinde uphinde kwelinye icala ngomzuzu we-1.

IPlank Hip Dip

A. Qala kwindawo yeplanga yengqiniba kunye neenyawo kunye.

B. Jikelezisa ihips uye ekunene, uqengqelekela ngaphandle kunyawo lwasekunene.

C. Buyela kwiziko, emva koko ujikeleze isinqe ngasekhohlo, uqengqelekela ngaphandle kunyawo lwasekhohlo. Gcina izinqe zihambelana namagxa kulo lonke ukunyakaza.

Qhubeka utshintshana ngomzuzu omnye.

Uphengululo lwe