I-Conditioning Workout engundoqo eyenza ube yimbaleki eNgcono

Umxholo

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Zininzi izinto ezithethwayo malunga nokuba ne-sexy abs kunye nokulungela ukubhukuda-kodwa izibonelelo zokuba nesiseko esomeleleyo siqhubeke ngaphaya kokubonakala kwesvelte. Ukomeleza zonke izihlunu kwi-midsection yakho-kubandakanya i-abdominis yakho enqamlezileyo (izihlunu zesisu esinzulu), i-rectus abdominis (ezo unokuzibona "kwipakethi emithandathu"), ii-obliques zakho (amacala e-torso yakho), ukubiza nje ezimbalwa- inokuthintela iintlungu zangasemva, ikuncede wenze imisebenzi yemihla ngemihla ngokulula nangokukhuselekileyo, ukonyuse ukusebenza kwakho kwezemidlalo, kunye nokugcina imeko echanekileyo.

Olu qeqesho olucelomngeni, olukhokelwa ngumqeqeshi weGrokker uKelly Lee (ojolise ekulolongeni umthambo kunye nokwenza ngcono ukusebenza), uya kunceda ukomeleza zonke ezo zihlunu ziphambili kunye nokwakha ukunyamezeleka kwesisu ngaphandle kokukruqula ekufeni.

Uya kudinga: Umatshini wokuzilolonga. Yongeza iidumbbells zomceli mngeni owongezelelweyo.

Ingaba isebenza kanjani: Uya kwenza imijikelo emihlanu yokuzivocavoca. Kukho iiseti ezi-6 kumjikelo ngamnye. Kwiseti yokuqala, uya kwenza i-20 reps kwintshukumo yokuqala, kunye ne-10 reps kwintshukumo yesibini. Kwiseti yesibini, uya kunciphisa inani lokuphinda-phinda ngokuhamba okokuqala ngo-2 kwaye wandise inani lokuphinda-phinda ngokuhamba kwesibini ngo-2. Uya kuqhubeka useto ngalunye, ukwandisa okanye ukunciphisa ukubuyela ngale ndlela. Umzekelo, kumjikelo 1 Seta 1, uyakwenza ukuphindaphinda okungama-20 kokujija kweRussia kunye nokuphindaphinda okuyi-10 kweekrunches. Ukuseta 2 uza kwenza i-18 reps ye-Russian twists kunye ne-12 reps ye crunches. Ukuseta i-3 uza kwenza i-16 reps ye-Russian twists kunye ne-14 reps ye-crunches. Umjikelo uphelile xa usenza i-10 reps kwintshukumo yokuqala kunye ne-20 ye-reps yesibini. Emva koko yiya kumjikelo olandelayo wenze okufanayo ngokwenza imithambo emibini elandelayo. (Jonga uluhlu olupheleleyo lweentshukumo ezingezantsi.) Yenza lo mthambo kabini ngeveki.

Ujikeleze 1: Iitwitshi zaseRussia kunye neeCrunches

Umjikelo wesi-2: UkuHamba kweCross kunye nokuReverse iSit-Ups/Izigawuli zokhuni

Umjikelo wesi-3: IiJackknives ezisecaleni kunye neePlanki ezisecaleni

Ujikeleze 4: Isandla kumlenze weV-Ups kunye neeSpermans

Ujikeleze 5: Ukuphakamisa umlenze kunye nokuChukumisa iinzwane

Malunga Grokker

Unomdla kwiiklasi ezininzi zokuzilolonga ekhaya? Kukho amawaka okomelela komzimba, i-yoga, ukucamngca, kunye neeklasi zokupheka ezisempilweni ezikulindele kwi-Grokker.com, ivenkile yokuma kwivenkile ekwi-intanethi yezempilo kunye nokuba sempilweni. Ubume abafundi bafumana isaphulelo esisodwa-ngaphezulu kwe-40 yepesenti yesaphulelo! Zijonge namhlanje!

Ngakumbi ukusuka Grokker:

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