Umsebenzi wokugqibela we-Lower-Abs ovela kuEmily Skye

Umxholo

• Umlenze ongezantsi
• Ukujija iV-Up
• Intethe
• Ukujikeleza kwePlank
• IBurpee elungisiweyo
• Uphengululo lwe

Nantsi into malunga nokusebenza kwe-abs yakho: Kuya kufuneka uyixube. Yiyo loo nto umqeqeshi u-Emily Skye (@emilyskyefit), edibanisa lo msebenzi ubalaseleyo wokuzilolonga oya kuthi unyuke, uhle, ungene, uphume, kwaye emacaleni ukubetha yonke i-engile ye-core yakho.

ICYMI, uEmily nguMmeli weReebok Global, umdali we-F.I.T. Izikhokelo, kunye ne-fitpsiraiton yemidiya yoluntu-akoyiki ukuba yinyani ngokupheleleyo (ngakumbi kwi-Snapchat), kubandakanya nokuvuma ukuba ukufumana iipawundi ezingama-28 kumenze wonwaba ngakumbi kunangaphambili. Dibanisa lo mthambo wokuzilolonga kunye ne-kettlebell yakhe yokuzilolonga ukuze ufumane impundu engcono okanye ezi zintlanu ze-HIIT zihamba ongayenza naphi na, kwaye uqinisekile ukuba uyakuva ukutsha.

Ingaba isebenza kanjani: Bamba imathi (ukuba kumgangatho oqinileyo) kwaye wenze i-10 ukuya kwi-15 reps kwintshukumo nganye kwiiseti ezi-2 ukuya kwezi-3 (kuxhomekeke ekubeni ufuna ukusebenza nzima kangakanani). Ungalibali ukubandakanya ikhefu lomdaniso kwaye ukhuphe ubuso bakho "ow" obuphakathi, à la Emily. (Jonga nje nge-IG yakhe ukubona ukuba sithetha ntoni.)

Umlenze ongezantsi

A. Lala ujonge phantsi izandla zisemva kwentloko, iinyawo zithe chu ukuya phezulu eluphahleni. Cinezela ubuyele emhlabeni, uzobe iqhosha lesisu lijonge kumnqonqo.

B. Thobisa imilenze ethe tye emhlabeni. Yeka kanye ngaphambi kokuba umqolo ongezantsi uqalise ukuphakamisa umhlaba.

C. Zoba amadolo kwaye wandise imilenze ukuya kwisilingi ukuze ubuyele kwindawo yokuqala.

Ukujija iV-Up

A. Hlala wolule imilenze kwaye izandla zithe tyaba emgangathweni kancinane emva kwesinqe. I-Tuck pelvis, zibandakanye ingqokelela, kwaye uncike umva kancinci ukuze uphakamise imilenze ukuze uhambe emhlabeni.

B. Zoba amadolo kunye ne-torso ngaphakathi nasekhohlo, emva koko wandise kwindawo yokuqala.

C. Zoba amadolo kunye ne-torso ngaphakathi nasekunene, emva koko wandise kwindawo yokuqala.

Intethe

A. Qala kwindawo ephezulu yeplanki.

B. Ukucinezela i-glutes kunye nokugcina intloko ingathathi hlangothi, zoba unyawo lwasekunene ukuze ucofe i-shin yasekunene ukuya kwisandla sasekhohlo.

C. Buyela kwiplanga ephezulu, uze uphinde kwelinye icala. Qhubeka ngokukhawuleza utshintshe amacala, ugcine isinqe sizinzile kwaye utyhale kude emhlabeni ngezandla.

Ukujikeleza kwePlank

A. Qala kwindawo ephezulu yeplanki.

B. Jikela ngasekhohlo, ulungelelanisa kwisandla sasekhohlo nangaphandle konyawo lwasekhohlo kwiplanga elisecaleni.

C. Buyela kwiplank ephezulu, emva koko uphinde kwisiza esichaseneyo. Qhubeka ujikeleza emva naphambili ukuya kwicala ngalinye, uhamba ngeplanga ephezulu.

IBurpee elungisiweyo

A. Yima ngeenyawo ezibanzi kune-hip-width ngaphandle.

B. I-squat ezantsi ukubeka iintendelezo ezisemgangathweni phakathi kweenyawo, emva koko ubuyise iinyawo zakho kwiplanga eliphezulu.

C. Ngokukhawuleza jonga iinyawo phezulu ngaphandle kwezandla kwindawo ephantsi yesquat, kwaye ume, ubambe umxholo ongaphezulu.

Uphengululo lwe