Le Exercleading-Inspired Core Exercise iya kuba ne-Abs yakho emlilweni

Umxholo

• Uphengululo lwe

Ngaba uyagula kukwenza i-crunches okanye amaplanga ad isicaphucaphu? Umqeqeshi odumileyo uLauren Boggi, umseki weLauren Boggi Active, ukugqumile. Le ntshukumo itsalwa ngokuthe ngqo kwindlela yakhe yeCardio-Cheer-Sculpting-umzimba opheleleyo we-HIIT-udibana nomdaniso-i-cardio-meets-Pilates ukuzilolonga-kodwa kunye ne-cheerleading-based choreography. Ukongeza ekusebenzeni i-abs yakho, le ntshukumo iya kujolisa kumqolo wakho, kwi-delts, nakumathanga angaphakathi nangaphandle. (Okulandelayo, zama le mizobo imangalisayo ye-barre kunye ne-abs ephefumlelwe yi-Pilates.)

Nantsi indlela yokwenza:

A. Qalisa kwiplanga elisecaleni ngesandla sasekunene phantsi kwegxalaba. Nge-abs ebandakanyekayo kunye nesilevu emqaleni, tsala idolo lasekunene ngasesifubeni sakho, ume xa unyawo lufika edolweni lasekhohlo ukuya enkululekweni. Kwangelo xesha, yenza isivumelwano kunye ne-bicep yakho ukuze uzise ingalo yasekhohlo kwindawo enenkemba, inqindi phambi kwegxalaba, intende ijonge ngaphakathi.

B. Phefumla ngaphakathi, emva koko ukhuphe umoya, ujikeleze ngokupheleleyo ingalo yasekhohlo ukuya kwindawo ephezulu "V" njengoko ubuyisela umlenze wasekunene emva komzimba, ugcina unyawo emhlabeni.

C. Bamba imizuzwana emi-3, emva koko ubuyele kwi-dagger kunye nenkululeko.

Yenza i-10-15 reps, emva koko utshintshe amacala.

Sikholelwe, ukugcina unyawo lwakho emoyeni kangangemizuzwana emi-3 yile indlela Kunzima kunokuba kuvakala.

Kunzima kakhulu?

Sebenzisa indlela yakho ukuya kule ntshukumo ngokuqala ngeplanga elisekunene lengalo, okanye uzame ukuphakamisa idolo lakho langaphakathi kwinkululeko kwaye emva koko ubuyele emhlabeni, ngaphandle kolwandiso.

Kulula kakhulu?

Yongeza ubunzima (3-10 pounds) ukunyusa ukutshisa.

Uphengululo lwe