Okuqukethwe
- Ukuzivocavoca okufushane kwesisu noCasey Ho
- 1. Iphelele i-10 Abs
- 2. I-Lower Belly Flattener
- 3. I-Slim Waist POP Pilates
- 4. I-Ultimate Ab Workout 2016
- 5. I-About Man Workout Enamandla
- 6.I-Hard Core Workout
- 7.Core Crusher - Kuhle Ab Workout
- 8. Abs On Fire
- 9.Ukuzivocavoca Okunzima Okuqinile kwe-Ab
- 10.Flat Abs Workout Wabasaqalayo
- 11.I-Extreme Abs Workout (ingxenye 1, 2, 3)
- Ibhonasi: 1000 Challenge (imizuzu engama-30)
Ukuzivocavoca njalo kwesisu kubalulekile hhayi kuphela ukuqinisa imisipha yesisu, kodwa ukuvimbela ubuhlungu beqolo nomhlane ongezansi. Imisipha corset isekela umgogodla, ngakho-ke ukuzivocavoca ukuqinisa kudlala indima ebalulekile emsebenzini odidiyelwe wohlelo lwethu lwe-musculoskeletal. 13 ikunikeza ukusebenzisa okufushane kwe-abs kusuka kuma-Blogilates imizuzu eyi-10 ezoba ukwengeza okuhle ekilasini lakho.
Kubalulekile ukuqaphela ukuthi kunzima kakhulu ukususa amafutha esiswini, kuphela ukwenza ama-crunches. Ukuze ususe isisu udinga indlela ebanzi: ukushoda kwekhalori nokuvivinya umzimba njalo. Kepha ukuqinisa imisipha, ukuthuthukisa ithoni, qinisa isisu ngokuqinisekile uzokwazi ukusiza. Musa ukuthathwa isisu sokuzivocavoca: Imizuzu eyi-10-15 izikhathi ezingu-2-3 ngesonto kwanele ngaphezu kwezinhlelo zomzimba wonke.
UCasey Ho unikela ngamavidiyo amafushane obunzima obuphakathi, azokwazi wonke umuntu. Uma ezinye izivivinyo zinzima kuwe, ungakhathazeki. Qhubeka nokuzijwayeza njalo, futhi ngokuhamba kwesikhathi uzozizwa ungcono kakhulu. Qaphela ngesikhathi sokuqeqeshwa ibingagobile emgogodleni, iqolo elingezansi licindezelwe phansi. Dweba isisu, akufanele sikhululeke, kepha ungabambi umoya wakho.
Ukunakwa! Idatha yokusebenza ayinconywa ukwenza abantu abanezifo ezingamahlalakhona zomgogodla ebuhlungu obuhlungu emuva nasemhlane, kanye nokuba khona kwe-diastasis ngemuva kokubeletha. Uma uzwa ukuthi noma ikuphi ukuzivocavoca kukunikeza ubuhlungu noma ukungaphatheki kahle, kweqe noma uyeke ukuziqeqesha.
Onke amavidiyo aphansi, akudingeki ukuthi kusungulwe isikhathi, isikhathi sokuqashwa mayelana nemizuzu ye-10. Ngokuyinhloko uCasey Ho unikela ngokuzivocavoca okuvela kumaPilates ngokutadisha ngokucophelela imisipha ejulile yesisu namagxolo: crunches, reverse crunches, ikhulu, ipulangwe, ibhayisikili, isandiso somlenze, ukudonsa imilenze eqondile, ukugoqa emuva, isikebhe, isikele, njll.
Ukuzivocavoca okuhle okungaphezulu kwama-60 okuvela kuma-Pilates
Ukuzivocavoca okufushane kwesisu noCasey Ho
1. Iphelele i-10 Abs
Kulolu hlelo uzothola izivivinyo ezisebenzayo eziyi-10 zesisu: Rollup With a Twist, Ankle Kufinyelela, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Ukuqeqeshwa kufushane, kepha kuyasebenza kakhulu emisipheni eyinhloko.
2. I-Lower Belly Flattener
Kulolu hlelo lomsebenzi kuhileleke kakhulu imisipha yomshini ophansi. Lo msebenzi futhi uhlukile futhi unekhwalithi enhle. Ukulandela izivivinyo: Ikhulu, iDoble Leg Stretch, Izinyawo zikaBarbie, Reverse Crunch, Crunch 1-2-3, Heel Clicks, See Saw Abs, Helicopters, Corkscrew, Single Drop.
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3. I-Slim Waist POP Pilates
Lokhu kuqeqeshwa kwemizuzu eyi-10 esiswini kusuka kuCasey Ho kufaka izivivinyo ezi-4 kuphela: Isandiso Crunch, Double Crunch to Extension, Rollup to Rollover, Hip Twist to Butt Lift. Isigaba sizobanjwa ngokushesha, kodwa ngendlela efanele.
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4. I-Ultimate Ab Workout 2016
Kulesi Workout olinde ngokuyisisekelo uphakamisa i-torso ezinyaweni ukuze usebenzise i-bark. Uma unezinkinga emuva, kuhle ukuthi uhlelo luhlehliswe. Ukuzivocavoca umzimba: Ballerina Hlala Phansi (eziningana izindlela), Ukukhahlela Kwesikelo, Indilinga Yomlenze, I-Cha Cha Abs, I-Double Leg Lift, I-Teaser.
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5. I-About Man Workout Enamandla
Kulokhu kuvivinya umzimba kufaka phakathi izivivinyo zakudala ezivela kuma-Pilates: i-abs yakho izoshisa! Isivivinyo esisodwa silandela esinye ngaphandle komthungo emasikweni amahle kakhulu ama-Pilates. Zonke izivivinyo zenziwa ngemuva.
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6.I-Hard Core Workout
Lokhu akukhona ukuzivocavoca umzimba kwethu okujwayelekile ngemuva, kepha kukhona imichilo eseceleni neyakudala, ukulungiswa kwayo, nokuzivocavoca kweSuperman, okuwusizo kakhulu ekuqiniseni iqolo elingezansi.
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7.Core Crusher - Kuhle Ab Workout
Okunye ukuzivocavoca okuzokusiza ukuthi usebenze ngempumelelo ekucindezelweni okuphansi. Kule vidiyo uCasey unikela ngokusebenza esiswini ikakhulu ngokujija nokuphakamisa imilenze.
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8. Abs On Fire
Lolu hlelo lubandakanya ukuzivocavoca okungeyona into encane yesisu, ngakho-ke, ukunxenxa nokuhlangenwe nakho komfundi. Ukuzivocavoca umzimba: IGenie Abs Eagle Abs, Runaway Abs, Double Leg Stretch, Clock Abs, Hollow Rock Single Leg Drop, Indlebe Ukuzamazama komhlaba.
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9.Ukuzivocavoca Okunzima Okuqinile kwe-Ab
Kulokuzivocavoca kwe-abs kuma-Blogilates kufaka izivivinyo ezi-5 kuphela. Umsebenzi uhamba kancane futhi ucabangele ngokukhula okuphezulu kwemisipha eyinhloko. Ukuzivocavoca umzimba: Isitimela Track Abs, Umlenze Owodwa Wokujikeleza Ab, Ukufinyelela Criss-cross, Genie Abs.
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10.Flat Abs Workout Wabasaqalayo
Kepha lokhu kuvivinya umzimba kuphelele kubaqalayo. Kubandakanya ukuzivocavoca okuhlukahlukene, kepha kuklanyelwe ukuphindwa okumbalwa, ngakho-ke isifundo kulula ukusilandela ukusuka ekuqaleni kuze kube sekugcineni. Ukuzivocavoca: Roll Up, Amakhulu, Ukwehla Komlenze Owodwa, Ukwelulwa Kwemilenze Emibili, Ithebula Eliphezulu Lokuqhekeka, Ukuwa Kwemilenze, Ama-Swlils Oblique, Ukujija Okusontekile, Ukuwa, Ipulangwe, Ipulangwe Lesandulela, Ipulangwe Eliseceleni.
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11.I-Extreme Abs Workout (ingxenye 1, 2, 3)
UCasey Ho futhi unochungechunge lwamavidiyo amathathu amafushane i-Extreme Abs Workout. Ukuqeqeshwa akulona eleqisayo, kepha ikhwalithi eyanele. Ngokuqinisekile bazonikela emsebenzini wakho emisipheni yesisu.
Buka le vidiyo ku-YouTube
Buka le vidiyo ku-YouTube
Buka le vidiyo ku-YouTube
Ibhonasi: 1000 Challenge (imizuzu engama-30)
Uma uzimisele ukusebenza isikhathi eside, zama iseshini yokuqeqeshwa yemizuzu engama-30 Inselele engu-1000 ye-Abs kusuka kumaBlogilates, azokusiza ukuthi ugxile emisipheni yesisu. Zonke izivivinyo zenziwa endaweni ephezulu.
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Nika amandla lokhu kuvivinya umzimba okufushane kwe-abs kusuka kuma-Blogilates kuya kuhlelo lwakho lokuqina ukuze uqinise imisipha yesisu kanye nohlelo lwemisipha. Uma uthanda ukwenza noCasey Ho, sincoma ukuthi ubuke:
- Ukuzivocavoca okuphezulu okungu-10 okuphezulu kwemilenze kusuka kuma-Blogilates
- Ukuzivocavoca okuphezulu okuphezulu okungu-10 okuphezulu komzimba wonke kusuka kuma-Blogilates
Kwabaqalayo, ukunciphisa umzimba, ukuzilolonga komthelela ophansi weSisu