Vusa i-Abs yakho ngale Mizuzu ili-10 yokuSebenza kuKatie Dunlop

Umxholo

• Icala le Bridge
• Umsonto weNaliti
• Inkwenkwezi yeNja esezantsi
• Umlenze weDip Crunch
• I-Hip Dip
• Umnyama ojijekileyo
• Uphengululo lwe

Ukuzilolonga akunyanzelekanga ukuba kuthethe ukuzibophelela kumsebenzi omde. Sebenzisa ikhefu elincinci ngosuku lwakho ukuhamba kunokubonelela ngesibonelelo esifunekayo. Kwaye masijongane nayo, amaxesha amaninzi kukuphela kwendlela onokulingena ngayo kwaphela.

UKatie Dunlop, umqeqeshi oqinisekisiweyo kunye nomdali weLove Sweat Fitness, ulungelelene kakhulu kwezo mini-ukuzilolonga mva nje, ke uyile lo mzimba wokuzilolonga nakubani na okhangela umthambo omfutshane. Lo msebenzi ugqibelele kuye nawuphina umntu ofuna ukuzilolonga ngokukhawuleza, okonwaba kunye nokusebenza ekhaya, utshilo uDunlop. "Ndongeze ekusebenzeni ngokukhawuleza kwebhonasi ngolu hlobo kakhulu mva nje ukunceda ukundinika amandla phakathi kwemini okanye xa ndifuna ikhefu kwikhedi yam nakwikhompyuter." Ewe kunjalo, ukuba zi Kwimo yeseshoni ende, ungasoloko ucofa oku ukuya ekupheleni komnye umthambo. (Idibeneyo: Umsebenzi oMandla we-Ab uya kuwenza ngokuQhelekileyo)

Ukuba uchitha ixesha elininzi ekhaya mva nje, sonke esona sizathu sokubandakanya umsebenzi ongundoqo "Eyona nto ibalulekileyo yeyethu, ihlala ihleli, kodwa ngoku kunakuqala, utshilo. "Ngelixa sisebenza ekhaya kwiisofa, emgangathweni, nakwezinye iindawo ezingaqhelekanga imeko yethu ihlala ihlupheka.Lo msebenzi umalunga ne-abs kwaye uya kukunceda wakhe izihlunu ezibhityileyo, utshise amanqatha, kwaye uphucule indlela yokuma."

Ngale nto, qengqa imethi kwaye ulahle phantsi phantsi ukuze uzilolongele eDunlop eya kuthi ikhanyise yonke ingqokelela yakho kwimizuzu eli-10 okanye ngaphantsi.

Ingaba isebenza kanjani: Gqibezela umsebenzi ngamnye ngenani elibonisiweyo lokuphindaphinda.

Uya kudinga: Nada.

Icala le Bridge

A. Qala kwiplanga yecala lasekhohlo elilungisiweyo ngesandla sasekhohlo kunye nempundu yasekunene iphumle emgangathweni kwaye ingalo yasekunene yolulelwe phezulu.

B. Goba idolo lasekunene ngelixa ukrwela ingqiniba yasekunene ukudibana nedolo lasekunene.

C. Yandisa ingalo yasekunene kunye nomlenze wasekunene ukubuyela kwiplank eguqulweyo. Dipha isinqe phantsi kwaye ubuye umva ukubuyela ukuqala.

Yenza i-15 reps. Tshintsha amacala; Phinda.

Umsonto weNaliti

A. Qala kwiplanga ephezulu ekhohlo ngonyawo lwasekunene phambi konyawo lwasekhohlo. Umsonto wengalo yasekunene ngaphantsi komzimba wecala lasekhohlo.

B. Ngaphandle kokujonga phambili ukuze ubuyele ekuqaleni.

Yenza i-15 reps. Tshintsha amacala; Phinda.

Inkwenkwezi yeNja esezantsi

A. Qala kwindawo yenja enemilenze emithathu ezantsi kwaye umlenze wasekhohlo wolulelwe kwisilingi. Bend ngedolo lasekhohlo uze ulizobele ngaphantsi nangaphantsi komzimba ngelixa uhambisa ubunzima phambili kwiplanga eliphezulu.

B. Yandisa ngokupheleleyo umlenze wasekhohlo ukuze unyawo lufikelele kwicala lasekunene.

C. Ukungazithembi, tshintsha isinqe umva ngelixa ugoba uze wandise umlenze wasekhohlo uyinja enenyawo enemilenze emithathu ukubuyela ukuqala.

Yenza i-15 reps. Tshintsha amacala; Phinda.

Umlenze weDip Crunch

A. Lala ngasemva ngeengalo eziphume macala omabini ukwimo ye-'T ', imilenze igobele kwindawo yeetafile ezingama-90. Dweba i-abs ngokuqinileyo, kwaye ucinezele i-ribcage emgangathweni ngelixa unciphisa ngenyameko imilenze ukuya kumgangatho wasekhohlo. Hamba kuphela kangangoko unakho ngaphandle kokuwela ecaleni.

B. Cinezela imilenze ngasemva ukuya kwisilingi. Phinda ekunene.

C. Ukugcina amadolo egobile kwi-angle ye-90-degree kunye ne-abs engabandakanyekanga, izithende ezisezantsi ukucofa umgangatho emva koko uphakamise imilenze kwindawo yetafile yokubuyela ukuqala.

Yenza i-15 reps.

I-Hip Dip

A. Qala kwiplanga ephantsi. Jikelezisa ihips uye ekunene ngelixa uzithi nkxu nge-intshi ezintathu ukusuka emgangathweni, emva koko uzijikeleze ngasekhohlo uze udiphu.

Yenza i-15 reps.

Umnyama ojijekileyo

A. Hlala phantsi ngamadolo kunye nesinqe ugobe kwii-90 degrees, imilenze iphakanyisiwe, kwaye ikhanya ngokuhambelana nomgangatho. Izixhobo kufuneka zandiswe ngaphezulu. Ukungqiyama ngasemva ukuze umzimba ukwi-engile ye-45-degree kunye nomgangatho.

B. Sebenzisa i-abs ukujija i-torso kangangoko unakho ngaphakathi nasekhohlo, uvumela iingalo ukuba zehlele emgangathweni. Buyisa isindululo kwaye ubuyele kwindawo yokuqala ukujija kwelinye icala.

Yenza i-15 reps.

Uphengululo lwe