Ukuzivocavoca okuphezulu okungu-15 kokuma kwesisu: awekho ama-crunches namapulangwe!

Ukhathele ama-crunches namapulangwe we-abs? Noma unezinkinga ngomhlane nangokhalweni lwakho, ngakho-ke uzizwa ungakhululekile ukwenza izivivinyo phansi? Sikunikeza enye indlela enhle kakhulu: ukukhethwa kokuzivocavoca kwesisu okumile ngaphandle kwe-UPS yakudala kanye namapulangwe.

Izici zokuqeqeshwa endaweni yabezindaba

Ukuqeqeshwa okuningi kwenziwa emshinini endaweni ethambekele noma kubha yesikhundla. Phakathi nalezi zikhathi kunomthwalo oqinile emgogodleni futhi ukwephula okuncane kakhulu kunqubo yokuzivocavoca ungazizwa ubuhlungu emuva, entanyeni noma emuva. Lokhu kuyingozi ikakhulukazi kulabo abanezinkinga zangemuva ezingapheli noma ezinzima - kulokhu, noma yikuphi ukuvivinya umzimba idinga ukwenziwa ngokuqapha okukhulu.

Njengoba wazi, ukuncipha kwesisindo akudingekile ekushintsheni umshini. Isisu esinamafutha sihambisana ngokuphelele nemikhawulo efanelekile ekudleni nasekuzivocavoca umzimba wonke. Kodwa-ke, izivivinyo ze-abs zisiza ukuqinisa i-corset yemisipha, ebaluleke kakhulu empilweni yethu. I-PUMped KOR isiza ukugcina emuva iqonde futhi ithuthukise ukuma. Futhi imisipha eqinile ye-corset inciphisa umthwalo emgogodleni ngesikhathi sokuzivocavoca amandla kanye ne-cardio. Kepha uma uphikisiwe ukulanda umshini phansi, khona-ke okunye okuhle izivivinyo ezenziwa zimile.

Ukukhethwa kokuzivocavoca kwemichilo esuselwa esiswini

I-WHO ikakhulukazi ukuqeqeshwa okufanelekile kokuma kwesisu:

  • kulabo abafuna ukwehlukanisa ukusebenzisa kwabo isisu
  • labo abangazivocavoci phansi ngenxa yezinkinga zasemhlane
  • labo okunzima ngempela ukwenza ama-crunches namapulangwe
  • labo abanamakhaya aphansi noma abandayo futhi abangenayo iMat
  • kulabo abathanda ukuphuma ngaphandle futhi bathanda ukuzivocavoca okumi

Ziyini izinzuzo zokuqeqeshwa kwabezindaba abasukume? Okokuqala, izifundo ezinjalo azibandakanyi nje kuphela izicubu zesisu kepha nemisipha yangemuva, izingalo nezinqe. Okwesibili, ngokusebenza kwamaqembu emisipha amaningi uzoshisa amakhalori amaningi kunokwenza ama-crunches phansi. Okwesithathu, izivivinyo zesisu ezimile kulula kakhulu ukuzihlanganisa nokuzivocavoca kwe-cardio (awudingi ukushintsha indawo evundlile yokuma komzimba mpo), ewusizo ikakhulukazi kulabo abafuna ukunciphisa isisindo. Umshini wokuma wokuzivocavoca ufaka phakathi ukusonta okuhlukahlukene, ukusonga, ukujika, ukugoba, okubandakanya yonke imisipha yomongo.

Ukuvivinya okuphakanyisiwe kuvame ukuhlala imizuzu eyi-10-20, ngakho-ke kungaphindwa kumbuthano we-2-3 ukuze usetshenziswe njenge-Supplement noma ukuhlanganisa amakilasi amaningi kuhlelo olulodwa. Kokunye ukuzivocavoca umzimba uzodinga ama-dumbbells noma amabhodlela amanzi. Ncoma ukuthi ucindezele ukuqeqesha Izikhathi ezi-3-4 ngesonto imizuzu engama-10-15 or Izikhathi ezi-1-2 ngesonto imizuzu engama-30-40. Noma unesisu esicaba, ungakhohlwa ukusebenza ekuqiniseni imisipha yesisu ukugwema izinkinga zangemuva ngenxa ye-corset ebuthakathaka yemisipha.

Ukuzivocavoca okungu-15 kokuma kwesisu

Ukuzivocavoca kwesisu esimi kusuka ku-HASfit

Mhlawumbe uhlelo olusezingeni eliphakeme futhi olulula lomshicileli lunikeze abaqeqeshi i-HASfit. Kuvidiyo yabo kunezivivinyo ezi-3 zesisu ezenziwa zimile. Bahlala imizuzu eyi-13-15, ngezifundo, uzodinga ama-dumbbells akhanyayo. Abaqeqeshi babonisa ukuzivocavoca okukhethwa kukho oku-2: kulula futhi kuyinkimbinkimbi, ukuze ukwazi ukuguqula uhlelo ukuze luhambisane nezici zakho.

Ukusebenza okuphezulu okungama-20 okuphezulu kwesisu kusuka ku-HASfit

Ukuzivocavoca Okumisiwe Okuyi-13 Min Kwabesifazane Namadoda Ekhaya - I-Cardio Standing Abs Workout Ukuzivocavoca Isisu

Ukuzivocavoca kwesisu esimi kuFitnessBlender

Ukuqeqeshwa okuphelele kunakho konke kokushicilela okumile kunikezwa isiteshi iFitnessBlender. Ihlala imizuzu engama-30 futhi izokusiza ukuthi usebenze ngokugcwele i-corset yemisipha. Uzothola izivivinyo ezi-7 ezinomthelela ophansi eziphindaphindwayo kumarounds ama-3. Okunye ukusebenzisa kabili okuvela kuFitnessBlender imizuzu eyishumi edlule, ungakusebenzisa njenge-Supplement.

Ukuzivocavoca kweCardio kwesisu kusuka kuFitnessBlender

Ukuzivocavoca kwesisu esimi ku-Amy BodyFt

Ukusebenza ngokuzivocavoca okulula emaphephandabeni emi lapho kanye nomqeqeshi ka-Amy, ohola isiteshi seBodyFit. Womabili la makilasi agijimela imizuzu eyi-10, uzodinga i-dumbbell. U-Amy ufake phakathi ukuvivinya umzimba okunomthelela ophansi, kepha izinga lokushaya kwenhliziyo yakho lizokhuphuka ngenxa yokuphindaphinda okusheshayo. Ividiyo yesibili ingumthwalo omkhulu ngokwengeziwe.

Ukuzivocavoca isisu esimi kusuka eGymRa

Isiteshi se-Youtube, i-GymRa inikeza ukuqeqeshwa okujulile kwesikhawu sokushisa ama-calories, okushintshanisa umzimba nokuzivocavoca kwesisu okusukumayo. Isifundo sithatha imizuzu eyi-10. Ukuzivocavoca, uzodinga ama-dumbbells akhanyayo, kepha ungenza ngaphandle kwawo.

Ukuzivocavoca amathanga nezinqe kusuka eGymRa

I-12 Min Stand Abs ne-Weights // Abs Core Obliques

Ukuzivocavoca isisu esimi kusuka eChloe Ting

Ukuzivocavoca okuthakazelisa kakhulu nokusebenzayo kwe-abs emi inikeza umqeqeshi uChloe Ting. Uzothola izivivinyo eziyi-10 ezenziwa ekujikelezeni kwemizuzwana engu-50 ukusebenza / ukuphumula kwemizuzwana engu-10. Lolu hlelo lufaka phakathi ukuzivocavoca umzimba okunomthelela, kepha umqeqeshi ukhombisa uhlobo olwenziwe lula lokuzivocavoca, ngakho-ke umsebenzi uzolungela umfundi ongenalwazi oluningi.

Ukuzivocavoca isisu esimi kusuka kuJessica Smith

Omunye umshini wokuzivocavoca omfishane wemizuzu eyi-10 unikeza uJessica Smith. Ukukulindela ukuzivocavoca okuphumelelayo okungama-6 ngama-dumbbells alula, ozosebenza ngawo imisipha futhi ushise amakhalori.

Ukuzivocavoca ngeBarna kwesisu esivela kuLinda Wooldridge

ULinda Wooldridge unikeza ukuqeqeshwa kwesitayela sesisu sesitayela se-barnych. Ukuzivocavoca kwenziwa ngokufakwa okusebenzayo kwemisipha yezinqa nezinyawo, ngakho-ke uzosebenza kuzo zonke izindawo ezinenkinga. Isifundo sithatha imizuzu engama-20.

Ukuzivocavoca kwemilenze kusuka kuLinda Wooldridge ngaphandle kwezikwele nokugxuma

Ukuzivocavoca nge-ballet kwesisu Dancer emi kusuka kuma-Lazy Tips

Lokhu okunye ukuqeqeshwa kwe-ballet ngokugcizelela indawo yokhalo nesisu, isiteshi se-youtube, Amathiphu Wokudansa Lazy. Ulinde ukuzivocavoca okusebenzayo ngesihlalo (i-makehift lathe), engabandakanyi umzimba kuphela kepha nomzimba wonke. Kuhle imizuzu engu-15 kubalandeli balolu hlobo lokuqeqeshwa.

Ukuzivocavoca esiswini kumi kuNicole Perry

Ukuze uthole lo mzuzu wokuzivocavoca wemizuzu engama-20 emaphephandabeni uzodinga amabhola emithi, kepha ungasebenzisa i-dumbbell ejwayelekile noma ungayenzi ngaphandle kwempahla. Uzothola indilinga engu-3 yokuzivocavoca okulula kwe-corset yemisipha, phakathi kwekhefu lemizuzu yemibuthano.

Ukuzivocavoca esiswini kumi ku-Ekaterina Kononova

Lokhu kuzivocavoca kuvela ku-Ekaterina Kononova press naye umile. Uhlelo luhamba ngokohlelo: amasekhondi angu-45 ayasebenza / amasekhondi ayi-15 aphumule. Phakathi kokuzivocavoca uCatherine uthembisa ukugijima emlenzeni ophefumulayo. Uzothola imizuzu eyi-10 esebenza kahle esiswini esicaba.

Amavidiyo ayi-10 wokwehlisa isisindo ngaphandle kokugxuma ku-Ekaterina Kononova

Ukuzivocavoca esiswini kumi kuTatiana Melamed

Lokhu okunye ukuqeqeshwa kwekhwalithi olimini lwesiRussia okunesikhathi semizuzu eyi-10 ukusuka kuTatiana Melamed. Uzodinga ama-dumbbells. Ukuzivocavoca kufaka phakathi izivivinyo ezi-5 ezenziwa ukuphindaphinda okungama-20 emlenzeni ngamunye.

Uma ufuna ukuzivocavoca okusebenzayo kude nezindawo eziyinkinga, uzobona futhi:

Isisu, Emuva nangokhalo

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