UGwen Stefani-Uphefumlelwe Ngumsebenzi Ongundoqo we-Abs That Rock

Umxholo

• Umzimba ongenanto
• Iplanga esecaleni
• IPlank kwiSuperman
• Ukuguqa Ukujikeleza
• IDolphin Inchworm
• Ukuguqa ngeWoodchop
• Ingalo yangaphambi kweWiper Window
• I-Russian Twist
• Ukujija ibhayisekile
• Roll ukutsiba
• Uphengululo lwe

Ngaba ufuna i-rockin 'abs njengoGwen Stefani? Sibambe umqeqeshi weNike Master uRebecca Kennedy (ongenguye i-celeb kodwa ngu inkwenkwezi kwihlabathi lomzimba) ukwenza ukuzilolonga okuya kukufundisa ngokuchanekileyo indlela yokuphuma njengoGwen. (Ukuba ufuna okungakumbi kuRebecca, siphinde sabamba iintshukumo zomzimba ezipheleleyo ukukunceda uzive (kwaye jonga!) uhamba ze kakhulu, isiqhelo somqolo owomeleleyo nonomtsalane, kunye nemithambo ephezulu yomzimba elungele ukushukuma -iihempe zamagxa.)

Ingaba isebenza kanjani: Yenza intshukumo nganye ye-AMRAP (reps ezininzi kangangoko kunokwenzeka) kwixesha elinikiweyo. Phumla imizuzwana engama-20 ukuya kwengama-30 phakathi kwentshukumo nganye. Zama ukuphinda isekethe kabini.

Uya kudinga: imethi, ibhola yeyeza, kunye nebhentshi (ngokuzithandela)

Umzimba ongenanto

A. Beka emgangathweni kwindawo yokubeka iitafile (amadolo ngokuthe ngqo okhalweni, ukhanyise ngokungqinelana nomgangatho), ngasemva osezantsi ucinezele emgangathweni. Bamba ibhola yeyeza ngezandla zozibini ngqo esifubeni ngeengalo ezoluliweyo.

B. Yandisa imilenze kwaye uyihlise ngokuthe chu ukuya emgangathweni. Yima xa umva ophantsi uqala ukuphuma emgangathweni. Squeeze abs ukuze ubambe esi sikhundla imizuzwana engama-30.

Iplanga esecaleni

A. Qala kwisikhundla seplanga lengqiniba kunye neengalo zangaphambili eziwelekileyo ukuze enye iphambi kwenye kwaye ziyafana ngaphambili kwe-mat. Gcina iinyawo kunye.

B. Jikelezisela kwicala leplanga engqinibeni yakho yasekunene, wolule ingalo yasekhohlo usiya eluphahleni. Igcina inyonga inyuswe. Bamba imizuzwana emi-4, emva koko ujikeleze umva uye engqinibeni ngeengalo eziweleyo.

C. Ngaphandle kokunqumama kwiplanga lengqiniba, jikelezisa uye kwicala lasekhohlo, ulungelelanise kwingqiniba yasekhohlo. Yolula ingalo yasekunene ukuya kwisilingi. Bamba imizuzwana emi-4. Ukutshintshana ukubamba imizuzwana emi-4 kwicala ngalinye imizuzwana engama-45 iyonke.

IPlank kwiSuperman

A. Qala kwindawo ephezulu yeplanga kunye namagxa phezu kwezihlahla kunye nombindi obandakanyekayo. Isifuba esisezantsi kancinci, sithatha imizuzwana emi-4 ukufikelela phantsi.

B. Ukuphumla umzimba emgangathweni, kwaye wandise iingalo ngqo phambili kunye nemilenze ngqo ngasemva. Baphakamise phezulu emgangathweni kangangoko kunokwenzeka ukuba bangene kwi-superman. Bamba imizuzwana emi-4.

C. Beka iintende phantsi phantsi kwamagxa kunye nokunyusa kwakhona ukuqala indawo. Phinda imizuzwana engama-45.

Ukuguqa Ukujikeleza

A. Qala ukuguqa phantsi ngeenzwane ezijonge ngasemva (imitya yezihlangu echukumisa umhlaba). Beka izandla emva kwentloko ujongise ingqiniba

B. Bamba phambili kwaye uthumele isinqe umva ngaphezulu kwezithende, ugcine undoqo uqinile kwaye ubuye umva ngokuthe nkqo. Emva koko tywina glute ukubuya uguqe ubude, uphakamise isifuba kwaye uphefumle ngelixa ujikeleza ngasekhohlo. Ngokukhawuleza isifuba esisezantsi kwakhona, emva koko uphakamise kwaye ujike ngasekunene. Phinda imizuzwana engama-45.

IDolphin Inchworm

A. Qala kwindawo yeplanga yengqiniba ngamagxa phezu kweengqiniba. Endaweni yokubamba izandla embindini, khomba iingalo neminwe ngqo phambili iintende zijongise ezantsi.

B. Hamba ngeenyawo ukuya ezandleni ngokucothayo de isinqe sibe phezulu. Phakamisa umlenze omnye ngqo phezulu, emva koko omnye, uze uhambe iinyawo ubuyele eplangeni. Phinda imizuzwana engama-45.

Ukuguqa ngeWoodchop

A. Qala ukuguqa ngamadolo asekhohlo emhlabeni ngokuthe ngqo phantsi kwethambo lasekhohlo kunye nedolo lasekunene kwi-90-degree angle ngokuthe ngqo phambi kwesinqe sasekunene. Tuck iinzwane zakho zasekhohlo phantsi ukuze uqinise glute.

B. Bamba iyeza ibhola ngezandla zozibini phezulu ecaleni kwendlebe yasekhohlo uze uphefumle. Ngokuhamba okukhawulezayo, jikisa ibhola yeyeza emzimbeni wakho, uye ezantsi ngaphandle kwesinqe sasekunene kwaye uphume. Phinda imizuzwana engama-30 kwicala ngalinye, ugcine undoqo uqinile kwaye uphefumle kuyo yonke intshukumo.

Ingalo yangaphambi kweWiper Window

A. Qala kwiplanga yengqiniba kunye neenyawo kunye

B. Jikelezisa isinqe uye kwicala lasekunene, uze ungene ngaphandle konyawo lwasekunene. Ngaphandle kokunqumama, jikelezisa isinqe uye kwicala lasekhohlo, uze ngaphandle konyawo lwasekhohlo. Phinda kwakhona kwimizuzwana engama-30, ugcine undoqo uqinile kwaye ubandakanyekile.

I-Russian Twist

A. Hlala kwibhentshi (ukuba ikhona). Hlala uphakamileyo kunye neenzwane phantsi (ukuqala) okanye ukuntywila emhlabeni (uhambele phambili), ubambe ibhola yeyeza phambi kweqhosha lesisu.

B. Jikelezisa ibhola yeyeza ngaphandle kwesinqe sasekhohlo, ugcine imilenze imile. Khawuleza ujikeleze uye ngasekunene. Qhubeka utshintshana imizuzwana engama-30.

Ukujija ibhayisekile

A. Qala ukubeka ebhentshini (ukuba ikhona), kunye nemilenze eyongeziweyo kwaye iphakanyiswe phantsi. Beka izandla ngasemva kweendlebe ngengqiniba ezolathe.

B. Tsala idolo lasekunene ukuze inzwane ihambelane nedolo lasekhohlo. Cinezela i-abs kwaye ujikeleze ukutsala ingqiniba yasekhohlo uye edolweni lasekunene.

C. Guqula imilenze ukuze idolo lasekhohlo litsalele esifubeni, kwaye ujikeleze ukuzama ukubamba ingqiniba yasekunene uye edolweni lasekhohlo. Qiniseka ukuba uyayandisa imilenze ukuya ngqo kwirp nganye. Qhubeka utshintshana imizuzwana engama-30.

Roll ukutsiba

A. Qala ukubeka ebhentshini (ukuba ikhona) ngeengalo ezolulwe ngaphezulu. Tsala amadolo ungene esifubeni ukuze ujike umva kancinci

B. Emva koko ngokukhawuleza uqengqele umzimba phambili ukuze uhlale, ubeke iinyawo emgangathweni, uze ume. Nje ukuba iinyawo zibethe emhlabeni, gxuma uye phezulu ngeengalo ngaphezulu.

C. Ukugcina iingalo ngaphezulu, hlala emva ebhentshini, tsala amadolo uye esifubeni kwaye uqengqe kumqolo ongaphezulu ukuqala ukuphindaphinda. Qhubeka imizuzwana engama-30.

Ngaba ufuna ukutshiswa okungundoqo? Nanga amacebiso angama-20 kunye namaqhinga endlela yokufumana i-abs.

Uphengululo lwe