Imithambo emi-6 ye-As eWeighted for the Strip, Sculpted Core

Umxholo

• Ukudubula
• Windmill ukuya Oblique Crunch
• Ukwahlulahlula kweJackknife
• Dlula ubunzima
• Iibhayisikile ezandisiweyo
• Windshield Wiper
• Uphengululo lwe

Nangona kukhuselekile ukuthi abaqeqeshi abaninzi baya kuba nemizimba emangalisayo, abanye bayavunywa ukuba baziwa ngeengalo zabo eziqingqiweyo, i-butt yabo eqinile, okanye, kwimeko yomqeqeshi odumileyo u-Astrid Swan, i-rock-hard, i-abs echazwe.

Nokuba uphupha ukuba neepakethi ezintandathu okanye ufuna nje ukuphucula amandla akho aphambili kwiiplanga ezingcono kunye nentlungu encinci yomqolo (kunye neepesenti ezili-100), imithambo yeSwan's abs iya kukunceda ufike apho. Apha, ukhupha ezinye zezinto azithandayo ezisisiseko ezisebenza kwindlela yakhe yesiqhelo. Kukhuselekile ukuthi umsebenzi.

Yintoni oya kuyidinga: I-dumbbell ye-8 ukuya kwi-10-pound

Ingaba isebenza kanjani: Uya kuhamba ngomthambo ngamnye, ugcwalise inani elabelwe i-reps. Xa ufikelela esiphelweni sesekethe, uya kuqala ukusuka phezulu. Gcwalisa inani eli-3 lokujikeleza.

Ukudubula

A. Yima ngeenyawo umgama phakathi, ubambe i-dumbbell ngesandla sasekunene.

B. Guqa amadolo kancinci, ujike umzimba uye ngasekunene, kwaye ubuyise ubunzima emva kwesinqe sasekunene.

C. Ukuguqula ukujija kwaye uze ume njengoko ubetha okanye uphosa ingalo yasekunene uye phambili, ngokungathi uphosa imbumbulu.

Reps: 15 kwicala ngalinye

Windmill ukuya Oblique Crunch

A. Yima ngeenyawo umgama we-hip-umgama, zonke iinzwane ezili-10 zikhombe kwicala lasekhohlo, kunye ne-dumbbell esandleni sasekunene.

B. Ncamathisela umlenze wasekunene ngaphandle, wandise ingalo yasekunene entla ngentla kwentloko kodwa phambi kwegxalaba. Jonga phezulu kwi-dumbbell njengoko wolula isandla sasekhohlo usiya phantsi emlenzeni wakho wasekhohlo (cinga: buyisela unxantathu kwiyoga). Yomibini imilenze kufuneka ihlale ithe nkqo.

C. Vumela ubunzima bukukhokele umva ukuya kwindawo yokuqala. Yizisa ngengqiniba ekunene ezantsi njengoko usiza ekunene emadolweni nasecaleni, usenza ukuma kwe-oblique crunch.

D epheleleyo. Buyisela unyawo lwasekunene emgangathweni kwaye uphinde iphethini yentshukumo.

Reps: 15 kwicala ngalinye

Ukwahlulahlula kweJackknife

A. Lala ngomqolo kunye nemilenze kunye kwaye wandise ixesha elide, iingalo zolulelwe ixesha elide emva kwentloko, ubambe i-dumbbell ezandleni zombini.

B. Sebenzisa amandla asisiseko ukuphakamisa umzimba ongasentla kunye nomzimba osezantsi uye kwi-V-up position ngokulinganisa komzimba kwi-tailbone, usike i-dumbbell kwiziko.

Impendulo: 20

Dlula ubunzima

A. Lala ngomqolo wolule imilenze, isandla sasekhohlo ecaleni, kwaye isandla sasekunene ubambe dumbbell ngqo phezulu.

B. Hlala, ukhokelela ubunzima phezulu emoyeni, ufikelele kwaye ubeke ecaleni konyawo lwasekhohlo.

C. Phinda ubuyele ezantsi kwindawo yokuqala, emva koko uhlale phezulu, uze uphinde ufikelele kwaye ubambe ubunzima.

Reps: 20 kwicala ngalinye

Iibhayisikile ezandisiweyo

A. Lala ngomqolo ngezandla phantsi komqolo ongezantsi okanye, ukwenza kube nzima, ubambeke ngokukhululekileyo emva kwentloko kunye neengqiniba ngaphandle. Phakamisa intloko, intamo, kunye namagxa uphume emethini (bahlala bephakanyisiwe kulo lonke ixesha lokuzilolonga).

B. Guqa amadolo kwindawo ephezulu yetafile, qengqa isinqe phezulu, emva koko uphume umlenze wasekunene uphume ngokungathi ubuya kwenza ibhayisekile.

C. Buyisela umlenze wasekunene kumphezulu wetafile, uze uphinde ulwandiso kwicala lasekhohlo.

Reps: 15 kwicala ngalinye

Windshield Wiper

A. Lala ngomqolo imilenze yolule kwaye iingalo phantsi emacaleni.

B. Phakamisa yomibini imilenze phezulu, uyigcine ngokuthe tye kwaye ihlangene ngokuthe ngqo esinqeni.

C. Phakamisa inyonga phezulu, jika ngasekunene, emva koko ulahle isinqe ukuya ngasekunene. Phakamisa isinqe, emva koko ujikeleze ngaphezulu nangapha ukuya kwicala lasekhohlo, ushiye isinqe.

IiReps: 20 (1 ekhohlo + 1 ekunene = 1 rep)

Uphengululo lwe