Cela umngeni kwiCore yakho kunye nokuHamba kweYoga okuPhucukileyo kweAss Strong

Umxholo

• IPlanga
• Icebo leqhawe elinamandla
• IPlanga
• I-Knee-to-Elbow Tap
• Ingalo yePlanga
• I-Knee-to-Elbow Tap
• Iidiphu zeHip
• IPlanga
• Uphengululo lwe

Okwangoku uyazi ukuba umhlaba we-ABS kunye nomsebenzi ophambili mkhulu kakhulu kune #basic crunches. (Kodwa irekhodi, xa lenziwe ngokufanelekileyo, ii-crunches zinendawo yazo efanelekileyo ekusebenzeni kwakho.) Akukho mntu wazi oku ngcono kuneyoga, abahlala besebenzisa isiseko sabo ukuzinzisa imizimba yabo inversions kunye nokubamba okufuna i-abs enamandla kakhulu.

Ke, ayimangalisi into yokuba ukuhamba kweyoga kuyakusebenza kuyo yonke i-millimeter yomphambili-ophambili, ngasemva, emacaleni, nayo yonke indlela ejikeleze-eyintloko ezakukugcina ucofe nkqo ngexesha leentloko (kwaye ujongeke ulungile kwincindi yezityalo. ,)

Ingaba isebenza kanjani: Uyakwenza ulandelelwano lonke ngokukhokelela kwicala lasekunene, emva koko uphinde ulandelelwano, ukhokele ngasekhohlo. Ngumjikelo omnye lowo. Phinda iirandi ezi-3 zizonke.

IPlanga

Qala kwiplank pose ngezandla ngqo phantsi kwamagxa, intloko nentamo ubude, kunye neebhola zeenyawo emhlabeni.

Icebo leqhawe elinamandla

Zisa isandla sasekunene phambili, kwaye emva koko isandla sasekhohlo phambili, ukuze iingalo zolulelwe phambili, ugcine umgca othe tye kuwo wonke umzimba.

IPlanga

Buyela kwiplanga ngokubuyisela umva intshukumo, ubuyisele isandla sasekhohlo phantsi kwegxalaba, emva koko ekunene.

I-Knee-to-Elbow Tap

Ukubamba iplank pose, yiza ngamadolo ekunene uye engqinibeni yasekunene, ubuyele emgangathweni, emva koko uze nedolo lasekhohlo ubhekise engqinibeni uze ubuye.

Ingalo yePlanga

Yehla ezantsi kwiplanga yengalo yengalo, ngokuzisa ingalo yasekunene emgangathweni, emva koko ngasekhohlo.

I-Knee-to-Elbow Tap

Ukusuka kwiplanga yengalo yangaphambili, ngenisa idolo lasekunene ukuya ngasekunene, buyela emgangathweni, emva koko uzise idolo lasekhohlo ukuya kwingqiniba yasekhohlo.

Iidiphu zeHip

Ukuhlala kwiplagi yangaphambi kwengalo, ngokuqinileyo okuqinileyo, ukujija isinqe ukuya ngasekunene, emva koko ubuye umva ubuyele embindini kwaye udibanise inyonga ukuya ngasekhohlo. Phinda oku (ekunene, embindini, ekhohlo) kabini ngaphezulu.

IPlanga

Tyhila umphambili kwaye ubuyele kwisandla sasekunene, emva koko ngasekhohlo, ubuyela kwindawo yeplanga.

Uphengululo lwe