Ividiyo emfushane ephezulu engu-14 yabezindaba kanye namagxolo avela esiteshini se-youtube i-POPSUGAR

Muva nje kuwebhusayithi yethu ukubuka konke kokusebenza kwemizuzu eyi-10 kwama-glutes, amelwe esiteshini se-youtube i-POPSUGAR. Kepha uma ufuna ukuthuthukisa izinqe zakho, kepha futhi qinisa isisu, bese ukukunikeza ividiyo emfushane ephezulu yezinqe nemilenze ekhaya.

Izinhlelo nazo zakhiwa yithimba lePOPSUGAR. Inzuzo enkulu yokuqeqeshwa ngalesi siteshi ukwehluka kwabaqeqeshi namasu, ngenxa yokuthi wonke umuntu uzokwazi ukuthola impahla ephelele.

Ingxenye enkulu yalezi zinhlelo ezilandelayo iholela kumqeqeshi wesiteshi soMzimba wesiteshi u-Anna Renderer. Kuhlanganiswe nabanye abaqeqeshi abadumile baseHollywood, iningi labo okungukuthi abaqeqeshi bomuntu siqu bezinkanyezi zebhizinisi lokubonisa. Konke ukusebenzisa kudlule imizuzu eyi-10. Khetha ividiyo efanelekayo yabezindaba ekhaya bese uqala ukuzivocavoca njengamanje!

Amavidiyo aphezulu we-abs ekhaya

1. 10-Minute Flat Abs Workout (u-Anna Renderer)

Lolu hlelo luzokusiza ukuqinisa imisipha yesisu, emuva, okhalweni. Umqeqeshi unikeza izivivinyo ezihlukene eziyi-12, zonke ziphansi. Uzokwenza inani elikhulu lamamojula ezindaweni ezahlukahlukene, ngoba imichilo ingenye yokuningi izindlela eziphumelelayo zokuqinisa i-corset yemisipha. Ngeke udinge okokusebenza okwengeziwe, kuphela ukumboza phansi. Le vidiyo ingeyabezindaba ekhaya ilungele ukuqeda amahora wokuqeqeshwa.

2.I-Bikini Belly Boot Camp - Imizuzu eyi-10 kuya ku-Tone (u-Anna Renderer)

Uhlelo lwe-Bikini Belly Boot Camp lubandakanya ukuzivocavoca okusebenzayo okugxile esiswini. Uzothola inani elikhulu lokuzivocavoca endaweni yepulangwe, izingxenye ze-cardio ukusheshisa imetabolism nokushisa amafutha, ama-crunches ukuqinisa imisipha yesisu nokuphakamisa imilenze ngomthwalo owengeziwe engxenyeni. Ukuqeqeshwa kungukuthi inamandla impela, ngakho-ke ingaqhutshwa njengomsebenzi ozimele. Ukuqoqwa kwempahla akudingeki.

3.Ukuzivocavoca Nge-Belly Flat 10-Minute (Ashley Bordon)

Ividiyo emfushane yabezindaba ekhaya eqondiswa ngumqeqeshi wokuzivocavoca u-Ashley Bordon izokusiza ukuthi usebenze ekuqiniseni imisipha yesisu. Uzobe wenza izivivinyo ezi-9 ezahlukahlukene, phakathi kwazo ipulangwe, iCobra, ukusonta, uSuperman. Amaseshini abanjelwe phansi ngesilinganiso esilinganisiwe futhi ilungele abaqalayo. Ukuqoqwa kwempahla akudingeki.

Ukuzivocavoca kwe-4-Minute Flat Belly to Tighten and Tone (Anna Renderer)

Ngale vidiyo kwabezindaba awuqinisi isisu sakho kuphela futhi uqinise wonke umnyombo wakho. Emakilasini uzodinga amapuleti ephepha noma izingcezu ezejwayelekile zendwangu ezizosheleleka ngaphezulu. Ukumelana okwengeziwe kuzokusiza ukuthi usebenzise imisipha ethe xaxa futhi uzivocavoca ngempumelelo. Ukuzivocavoca "kokuhamba" ukushintsha ama-curls okuqinisa imisipha yesisu.

Shaya iBelly Bloat Ngemizuzu eyi-5 yeYoga (iTravis Eliot)

Uma uthanda i-yoga, zama ividiyo yabezindaba ekhaya, eyakhiwe ngokususelwa kuzakhi zeyoga. Ufundisa uchwepheshe weyoga ngeminyaka yesipiliyoni, uTravis Eliot, umngani wethu ezinhlelweni zeYoga Collective. Ngesikhathi salolu hlelo lwemizuzu eyi-10, uzothola okuthandwa kakhulu futhi okusebenzayo asana ukuqinisa amagxolo. Ukuqeqeshwa kwenzeka ngejubane elithulile ngokuma okuhlukahlukene kwe-static, i-inventory ongayidingi.

6.Umsebenzi Wokuqopha i-Ab wemizuzu eyi-10 (Idalis Velazquez)

Uhlelo lwe-10-Minute Ab-Sculpting Workout ngumqeqeshi odumile waseMelika u-Idalis Velazquez. Ikunikeza ubunzima obunamandla, okungeze ekuqiniseni imisipha yesisu nangemuva ozokwenza umzimba we-cardio wokushisa amafutha esiswini nasemzimbeni wonke. Ulinde ukweqa okukhulu, amapulangwe anesisindo esingeziwe, ama-squats nokusonteka. Okwezigaba uzodinga i-dumbbell eyodwa.

7.I-Pilates Ab Workout, Chaza ulayini wakho (uJuliet Kaska)

Ama-pilates angenye yezivivinyo ezinhle kakhulu zokuqinisa i-corset yemisipha. Lokhu kuvivinya imizuzu engu-10 okuvela kumqeqeshi “wezinkanyezi” uJuliet Kaska okuzokusiza qinisa isisu futhi unciphise uhlangothi. Konke ukuzivocavoca kuphansi, isifundo siphela ngokunwebeka okuthambile. Ngezinhlelo iPilates Ab Workout awudingi okokusebenza okwengeziwe.

8.I-10 Minute Abs ne-Core Workout Ngaphandle Kwama-Crunches (u-Anna Renderer)

Futhi le vidiyo yemizuzu eyi-10 yabezindaba ekhaya iphelele engenakho okusontekile! Ukuqeqeshwa kukhanga ikakhulukazi kulabo abangathandi okweqile okujwayelekile futhi bafuna enye indlela. Uhlelo lonke lwenzeka kuMat, kanye nokuzivocavoca ngemuva, uzokwenza ipulangwe, uSuperman, ukuphakanyiswa kwezandla nezinyawo kuzona zozine. Ungakucindezela ukuzivocavoca umzimba, uma engxenyeni yokuqala yekilasi izokwenza izivivinyo ngamabhola emithi noma ngama-dumbbells. Kodwa-ke, abafundisi bakhombisa impahla ngaphandle kwempahla.

9. 10-Minute Barre Abs Workout (UJake DuPree)

Le vidiyo ingeyabezindaba ekhaya ehola ukufundisa u-barnych uJake DuPree. Lolu hlelo lubanjelwe ngokuphelele esikhundleni sokuqashwa kuyinto efiselekayo ukuba nebhola lenjoloba, kodwa futhi kukhombisa ukuzivocavoca ngaphandle kwebhola. Isakhiwo sakhiwe phezu izivivinyo ezivela kumaPilates, kukhona ukuguqulwa okuthakazelisayo nokwangempela. Ukuqeqeshwa kungenzeka kube nzima kubaqalayo.

10.Izikhali ezihamba phambili zeTones kanye ne-Abs Workout yabashadikazi (u-Anna Renderer)

Noma ngubani ofuna "ukubulala izinyoni ezimbili ngetshe elilodwa", angakhetha uhlelo lwemizuzu eyi-10 iBest Toned Arms ne-Abs. Uzosebenza hhayi kuphela kwingcindezi kepha nasekuqiniseni izingalo namahlombe, kepha futhi uzoshisa amakhalori ngenxa ye- ukuvivinya umzimba okushisa amafutha. Uzokwenza i-Push-UPS, wenze ama-twists nama-trim, ugxume wenze imiphunga. Ukuzivocavoca amandla amakhulu, kepha kuyasebenza. Yokusungula awudingi.

11.I-Yoga Core Workout Ab Ukuzivocavoca (Todd McCullough)

Enye indlela i-yoga yamandla yokuqinisa amagxolo inikeza uchwepheshe wezempilo uTodd McCullough. Lolu hlelo luzonxenxa bonke abathandi be-yoga nama-Pilates. Inani elikhulu le- amapulangwe nezikhundla ezimile izokusiza uqinise imisipha futhi wakhe umshini wokunwebeka oqinile. Okwezigaba ngeke kudinge okokusebenza okungeziwe, iMat.

12.I-10-Minute Core Workout (u-Anna Renderer)

Lokhu kuyinkimbinkimbi efaka ukuzivocavoca umzimba ukuqinisa uqweqwe lonke, hhayi imisipha yesisu kuphela. Ikilasi lizoqala ukusuka esikhundleni senja ebheke phansi nepulangwe, lapho-ke uzololonga kuzona zozine nasemhlane wakhe. Ingxenye encane ye-cardio izosiza ukukhuphula izinga lokushaya kwenhliziyo nokushisa ama-calories. Uhlelo luphela ngokugoba ezinhlangothini nokuphakamisa imilenze endaweni emi. Ukuqoqwa kwempahla akudingeki.

13. I-Ultimate Ab Workout Ye-Bikini Yakho Ebukekayo (i-Anna Renderer)

Le enye ividiyo yabezindaba ekhaya lapho udinga khona indawo ehambayo, isibonelo, izingcezu zendwangu. Kulula kakhulu: ngemizuzu eyi-10 uzothola izivivinyo ezi-5 kulezi zindlela ezimbili. Uzokwenza ama-crunches, ukuphakamisa imilenze, ukugoqa phansi kanye nokuzivocavoca kwe-cardio. Ukuqeqesha kunamandla amakhulu, ezifundweni, uzodinga kuphela okokusebenza ukuze ushelele.

14.Ikilasi le-Core Fusion elisuka e-Exhale (Lindsey Arotin)

Ividiyo ye-abs ekhaya evela kumfundisi we-yoga uLindsey Arotin izokusiza ukuthi ube sesimweni ngosizo olusebenzayo ukuzivocavoca kwe-yoga ne-Pilates. Uzothola izivivinyo ezingama-20 ngemizuzu eyi-10! Futhi ngeke uqinise i-abs yakho kuphela kepha futhi nokuthuthukisa umzimba wonke. Emakilasini uzodinga iMat kanye nezimbumbulu ezincane (1 kg).

Kodwa-ke, khumbula ukunciphisa isisu esiswini, akwanele ukwenza kuphela ngevidiyo ethulwa emaphephandabeni ekhaya. Qiniseka ukuthi ubheka ukuntuleka kokudla okunomsoco nokuqeqesha umzimba wonke. Ukwehlisa isisindo esiswini kuphela, umzimba ulahla amafutha ngokulinganayo kuzo zonke izindawo. Funda kabanzi ngalokhu ku-athikili: Unganciphisa kanjani isisindo endaweni?

Kwabaqalayo, ukuncipha, isisu