Le Cardio Workout iya kukrola i-Abs yakho ngaphantsi kwemizuzu engama-30

Umxholo

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Eli klasi lisuka eGrocker libetha yonke intshi yentloko yakho (kwaye ezinye!) Kwisiqingatha seyure. Imfihlelo? Umqeqeshi uSarah Kusch usebenzisa intshukumo yomzimba epheleleyo ecela umngeni kumzimba wakho ngelixa uqhumisa iikhalori. Lindela iintshukumo ezingezizo ezesiko kwindiza nganye, kubandakanya ukuma kweecrunches ezisecaleni kunye neeplanga ezinetuck. Owu, kwaye ezi ntshukumo ziyakwenza ukubetha kwentliziyo yakho ngenene, ngoko ke uzakufuna ukubamba itawuli.

Iinkcukacha zokujima

Qala ngokufudumeza okunamandla ukonyusa ukuhamba kwegazi kunye nokukhusela izihlunu zakho. Emva koko, hamba uye kuma emacaleni, i-squats eneetephu, kunye ne-squat yokuphuma ngemigca, kwaye uyitshise i-abs yakho ngokucofa iflatter. Tshintshela kwii-windmills ezingenabo ubunzima, ii-squats ezingakumbi ezineentsimbi ezisemacaleni, iplanga enompompo wengqiniba, kunye neentlanzi zeenkwenkwezi ukunyusa izinga lentliziyo yakho. Guqula ukufikelela kunye nokutsala, ukuma okwexeshana, kunye ne-sumo squats to tiptoes for your glutes, then standing high-knee crunch, frog squats, and forward curtsies. Uya kugqiba ukwenza i-squats ngokufikelela emacaleni kunye neplanga ene-tucks.

MalungaGrokker

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Ngakumbi ukusukaGrokker

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