Okuqukethwe
Ukusebenza emaphephandabeni akufaki ukuvivinya kuphela i-rectus abdominis, enokubukeka kwephakethe eli-6, kepha ukuzivocavoca lonke uhlelo lwemisipha. Abaqeqeshi be-HASfit banikela ngoqeqesho olufushane oluyinkimbinkimbi lwezinsuku ezingama-30 oluzokwenza isisu sakho sibe isicaba futhi lusize ukusebenza ekuqiniseni imisipha ye-corset.
Noma ungahleleli ukukwenza kukhalenda, qiniseka ukuthatha ividiyo ehlukile yensizakalo yokuqoqa ehlongozwayo. Lezi zigaba ziphelele njenge-Supplement kunoma yikuphi ukuqeqeshwa, ngoba ihlala kuphela imizuzu engu-5-15. Ngaphezu kwalokho, kunezinketho zokuqeqesha:
- Wabasaqalayo
- ingxenye engezansi kuphela yesisu
- imisipha kuphela yesisu kanye ne-oblique
- ngokukhethwa kokuzivocavoca okwenziwayo kusukume, uma uphikisiwe ukwenza ukulala ngomhlane.
Uhlelo 30 Day Ab Challenge kusuka ku-HASfit izinsuku 30
Uma ufuna umsebenzi ophelele emisipheni eyinhloko, ngenkathi ungenzi imizuzu engaphezu kwengu-15 ngosuku, bese uzama uhlelo Izinsuku ezingama-30 ze-Ab Challenge ZISEBENZISE kusuka. Ikhalenda lifaka ukuzivocavoca okuyingqayizivele okungu-18, ngakho-ke uqinisekisiwe ukuthi ungabi yisicefe futhi ube yisidina. Ividiyo yesisu izokusiza ukukhulisa ithoni yemisipha futhi uthuthukise amandla okusebenza. Ukuze uthole imiphumela emihle, abaqeqeshi basikisela ukuhlanganisa uhlelo nokudla okunempilo kanye nokunye ukuvivinya umzimba wonke.
Ukusebenza okuncane kwe-cardio okuvela ku-FitnessBlender kwabaqalayo ngaphandle kokugxuma
Ukuqeqeshwa okuhlongozwayo kufanelekile cishe noma yiliphi izinga lokuqeqeshwa ngenxa yokuguqulwa okuningana kokuzivocavoca okunikeze abaqeqeshi. Lesi sakhiwo senzelwe izinsuku ezingama-30, ukuqeqeshwa kuhamba ngokulandelana. Udinga ukubhekana nemizuzu engu-5-15 ngosuku, amahlandla ama-5 ngeviki ngezinsuku ezimbili zokuphumula. Uma noma yiluphi uhlelo lwevidiyo lunzima kakhulu, ungahlala nalo bese uqala ukudlulela phambili kuphela uma ulazi kahle.
Zivocavoce Inselelo ka-Ab ayidingi okokusebenza okungeziwe ngaphandle kweMat. Noma kunjalo, kokunye ukuvivinya umzimba uzodinga ama-dumbbellsuma ufuna ukwenza uhlobo oluthuthukile. Isisindo se-dumbbell sinqunywa ngakunye, imvamisa sisisindo esisuka ku-1 kg kuye ku-5 kg. Lokhu kuzivocavoca umzimba kufanelekile kwabesifazane nabesilisa.
Ukuzivocavoca kwamavidiyo ama-20 amafushane kwesisu kusuka ku-HASfit
Ukunikeza ukuzivocavoca okungu-20 kusuka ku-HASfit kwesisu nokukhonkotha. Iningi labo lingene kulolu hlelo 30 Usuku Ab Inselele, kepha ungazenzela ngokwakho ngaphandle kwekhalenda ngokukhetha okukodwa okuthakazelisa kakhulu ividiyo yakho.
Ukuqeqeshwa kwamandla okungu-5 komzimba wonke kusuka esiteshini se-youtube HASfit
Ukuzivocavoca isisu nokukhonkotha imizuzu emihlanu
1. 5 Min Easy Ab Workout yabaqalayo
Ukuzivocavoca kwesisu sami kwabaqalayo ngaphandle kwemishini:
- Ukubuyela emuva kweDolo Crunch
- I-Hip Ups
- Finyelela ku-Crunch (imilenze iphakanyisiwe)
- Idolo Elinye Phakamisa + I-Crunch Combo
- Ukuma Elbow to Knee Oblique Crunch
2. 5 Minute Abs Workout Ekhaya Azikho Izinsiza kusebenza
Ukuzivocavoca isisu ngaphandle kwemishini:
- I-Bear Plank Finyelela Thru / kusuka kumaDolo
- Iso Umlenze Phakamisa + Isikisi Ingalo / Amadolo Agobekile
- Umlenze Onamanga Umdwebo 8's / Knees Bent
- I-High Plank Kick Rotate + Thru / T Ukushintshaniswa kusuka kumaDolo
- Ama-Crunches Ebhayisikili / Imilenze Buyela Phansi
- Amapulangwe avela emadolweni
Buka le vidiyo ku-YouTube
3. 5 Min Lower Ab Ukuzivocavoca
Ukuzivocavoca isisu esingezansi ngaphandle kwemishini:
- Ukuphakamisa Umlenze + Ukubuyela emuva kwe-Crunch / Ukuguqa ngamadolo + Ukubuyisela emuva ukubuyela emuva
- Ama-Clams / Ama-Clams
- I-Sprinter Sit ups / Sprified Sprinters
- Umdwebo 8 / nge-Bent Knee
- Ukuqamba Amanga Ama-Crossovers / nge-Bent Knee
Buka le vidiyo ku-YouTube
4. 5 Min Lower Ab Ukuzivocavoca 2
Ukuzivocavoca isisu esingezansi ngaphandle kwemishini:
- Ipulangwe Eliphakeme Liguqa Up and In / from Knees
- V Crunch / Umlenze owodwa V Crunch
- Umzimba Ongenalutho / namaBnees Bent
- Umqansa wentaba
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Ukuzivocavoca isisu noqweqwe imizuzu engu-7-8
5. I-7 Min Flat Stomach Workout
Ukuzivocavoca isisu imizuzu engu-7 ngaphandle kwemishini:
- UJack Knives / Modified
- Ipulangwe Eliphezulu - Ipulangwe Eliseceleni - Indololwana kuya Emadolweni / Alukho Ukhozi LweDolo
- V-Ups / Umlenze owodwa V Ups
- I-High Plank Donkey Kick + Knee to Elbow / Knee Into Chest
- Amabhayisikili / Imilenze Eguquliwe kusuka phansi
- Isivinini Sesikisi Sikhuphula / Siphakamisa Amadolo
- Ukufinyelela Kwentwasahlobo / Ukuqhekeka
Buka le vidiyo ku-YouTube
6. I-7 Min emi Ab Workout
Ukukhethwa kokuzivocavoca okwenziwa kumi:
- Ukuma Pike
- Ukuguqa ngamadolo
- Twist Jump Twist kusuka Split
- I-Oblique Crunch (Amadolo kuya ku-Elbow out)
- Amathrekhi eNordic
- I-Split Stance Crunch
- Phezu kwamahlombe
Buka le vidiyo ku-YouTube
7. 8 Min Abs Six Pack Workout
Ukuzivocavoca isisu imizuzu engu-8 ngaphandle kwemishini:
- Izinga le-3 le-Situps / Crunches
- I-Superman Plank evela kumaDolo
- Ukuphakanyiswa Knee Tuck / Ukuqamba Amanga Tuck Tuck
- Ama-Situps / ama-Crunches entwasahlobo
- Isigamu Sesikebhe Sishintsha / Sishintshe w / Izinyawo Phansi
- Ingalo Yesandulela Ingwijikhwebu / kusuka Emadolweni
Buka le vidiyo ku-YouTube
Ukuzivocavoca isisu nokukhonkotha imizuzu emihlanu
8. I-10 Min Easy Abs Workout yabaqalayo
Ukuzivocavoca kwesisu sami kwabaqalayo ngaphandle kwemishini:
- Ukubuyela emuva kweDolo Crunch
- I-Hip Ups
- Finyelela ku-Crunch (imilenze iphakanyisiwe)
- Idolo Elinye Phakamisa + I-Crunch Combo
- Ukuqamba Amadolo Kujijike
- Isigamu Sokuvuka (amasekhondi angu-40 uhlangothi ngalunye)
- Ukuqamba Amadolo Phakamisa
- Ukushintshwa kwe-Oblique
- Amadolo (ama-40 sec ohlangothini ngalunye)
Buka le vidiyo ku-YouTube
9. 10 Minute Abs Workout for Wabasaqalayo
Okunye ukuzilolonga kwesisu kwabaqalayo ngaphandle kwemishini:
- Ukuthintwa Kwamahlombe wePlank kusuka Emadolweni / Izinyawo kusuka
- I-Hip Up
- Ukubuyela emuva kwe-Crunch
- Ipulangwe elivela emadolweni / ezinyaweni kusuka
- Uhlezi Knee Tuck Umlenze Owodwa / Imilenze Emibili
- Inja Yenyoni / + Idolo Elbow
- Ipulangwe laseceleni kusuka emadolweni / Izinyawo kusuka
- Umzimba Ongenalutho onamaDolo uguge / imilenze uqonde
Buka le vidiyo ku-YouTube
10. I-10 Min Abs Workout
Ukuzivocavoca esiswini imizuzu eyi-10 ngaphandle kokusungula:
- I-Low Plank Walk Out / kusuka kumaDolo
- 1: 3 Tempo Umlenze Phakamisa / Amadolo Phakamisa I-Tempo
- Ukubuyela emuva kwePlank Kick / Kick Reverse Plank Kick
- Ukuthinta / Ukuthinta Amahlombe kusuka ku-Knees
- Umzimba Ongenalutho Bamba / Umzimba Ongenalutho Bamba w / Amadolo Agobekile
- Hlala Up Clam / Clam Crunch
- Ukuqamba Amanga Umlenze / Ukuguqa Ukukhohlisa Ukujija
- Ipulangwe Eliphakeme Liguqa Up and In / from Knees
- Hlala phezulu Uzwane Thinta / Finyelela Crunches
- Amapulangwe avela emadolweni
Buka le vidiyo ku-YouTube
11. 10 Min Abs Amazing 2
Enye inketho yemizuzu eyi-10 ngaphandle kwemishini:
- Ukuthintwa okuphezulu kwePlank Hip kusuka kumaDolo
- Ukuphakamisa Umlenze + Ukubuyela emuva kwe-Crunch / Ukuguqa ngamadolo + Ukubuyisela emuva ukubuyela emuva
- 1: 3 Isikhathi Sokuhlala / Isikhathi Sokufinyelela Isikhathi
- I-Side Plank Elbow kuya ku-Knee Crunch kusukela emadolweni
- V Tucks Umlenze owodwa
- I-Bear Plank Finyelela Thru / kusuka kumaDolo
- Iso Umlenze Phakamisa + Isikisi Ingalo / Amadolo Agobekile
- Umlenze Onamanga Umdwebo 8's / Knees Bent
- I-High Plank Kick Rotate + Thru / T Ukushintshaniswa kusuka kumaDolo
- Ama-Crunches Ebhayisikili / Imilenze Buyela Phansi
- Amapulangwe avela emadolweni
Buka le vidiyo ku-YouTube
12. I-10 Min Abs kanye ne-Oblique Workout
Ukuzivocavoca imisipha yesisu ne-oblique ngaphandle kwemishini:
- Ukuthintwa okuphezulu kwePlank Hip kusuka kumaDolo
- Ukuphakamisa Umlenze + Ukubuyela emuva kwe-Crunch / Ukuguqa ngamadolo + Ukubuyisela emuva ukubuyela emuva
- 1: 3 Isikhathi Sokuhlala / Isikhathi Sokufinyelela Isikhathi
- I-Side Plank Elbow kuya ku-Knee Crunch kusukela emadolweni
- V Tucks Umlenze owodwa
- Ukuma ngendololwane kuDolo / Ukuma kwe-Oblique Crunch (akunadolo)
- Ukuqamba Amanga Umlenze Kusonteka / Ukuqamba Amanga Kujijike
- I-High Plank Knee to Elbow / Amadolo ukusuka
Buka le vidiyo ku-YouTube
13. 10 Min Abs futhi Obliques Workout 2
Inketho yesibili yezicubu zesisu kanye ne-oblique:
- Izinga le-3 le-Situps / Crunches
- I-Superman Plank evela kumaDolo
- Ukuphakanyiswa Knee Tuck / Ukuqamba Amanga Tuck Tuck
- Ukuqamba Amanga Umlenze / Ukuguqa Kwamadolo
- Ukushintshwa kwe-T / kusuka kumaDolo
- Abagibeli Bezintaba Zesiphambano Somzimba / Abaguquliwe
- Emhlabeni Wonke
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14. I-10 min ephansi yokuzivocavoca
Inketho yesibili yesisu esingezansi ngaphandle kwemishini:
- Uzwane Ompompi / Amadolo Bent
- Imijikelezo Yemilenze / Amadolo Agobekile
- Sawubona uDolly / Amadolo Aguquliwe
- Ukuphakama Kwamadolo Okuphakeme Nokungena
- In and Outs / Izinyawo Zibuyele Phansi
- I-V-Up / Split V-Up (umlenze owodwa)
- Amabhayisikili Aqondile / Izinyawo Buyela Phansi
- Umqansa Wentaba
Buka le vidiyo ku-YouTube
15. I-10 Min Lower Ab Workout 2
Ukuzivocavoca isisu esingezansi ngaphandle kwemishini:
- Ukuphakamisa Umlenze + Ukubuyela emuva kwe-Crunch / Ukuguqa ngamadolo + Ukubuyisela emuva ukubuyela emuva
- Ama-Clams / Ama-Clams
- I-Sprinter Sit ups / Sprified Sprinters
- Umdwebo 8 / nge-Bent Knee
- Ukuqamba Amanga Ama-Crossovers / nge-Bent Knee
- Ipulangwe Eliphakeme Liguqa Up and In / from Knees
- V Crunch / Umlenze owodwa V Crunch
- Umzimba Ongenalutho / namaBnees Bent
Buka le vidiyo ku-YouTube
Ukuzivocavoca isisu noqweqwe imizuzu engu-12-14
16. I-12 Min Oblique Workout
Ukuqeqesha ngokugcizelela kuma-oblique
- Side Plank Rotations / kusuka emadolweni
- UJack Knife / Modified
- Side Plank Dips / Amadolo avela
- I-Side Oblique Crunch
- Ukuqamba Amanga Umlenze / Ukuguqa Kwamadolo
- Ukushintshwa kwe-T / kusuka kumaDolo
- Abagibeli Bezintaba Zesiphambano Somzimba / Abaguquliwe
- Emhlabeni Wonke
Buka le vidiyo ku-YouTube
17. I-14 Min MMA Ab Workout
Ukuqeqeshwa okususelwa ekuzivocavoca kusuka kubuciko bempi:
- I-Punch and Situp Combo + Upa
- I-Side Control Getups
- Amadolo e-DB
- Amandla Ezingwegwe
- Unxantathu Womlenze Onamanga
- Khuphula + ijezi
- Ukuphakamisa Umlenze + Isikere sePullover
- I-Lateral Plank Walks
- I-Bear Plank Hlala Phansi
- Ukuhamba okuphezulu kwe-DB Plank
- Umqansa wentaba
- Iplanki
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Ukuzivocavoca isisu nokukhonkotha imizuzu engu-15-20
18. I-15 Min Abs kanye ne-Oblique Workout
Ukuzivocavoca imisipha yesisu neye-oblique:
- Split Overhead Side Bend / ngaphandle Kwesisindo
- Izinkuni Chops / ngaphandle Kwesisindo
- Windmill / ngaphandle Izisindo
- Ama-Russian Twists / angenazo izisindo
- Chops diagonal / ngaphandle Izisindo
- Ukuma ngendololwane kuDolo / Ukuma kwe-Oblique Crunch (akunadolo)
- Ukuqamba Amanga Umlenze Kusonteka / Ukuqamba Amanga Kujijike
- I-High Plank Knee to Elbow / Amadolo ukusuka
Buka le vidiyo ku-YouTube
19. 15 Minute Ukuma Abs Workout
Ukukhethwa kokuzivocavoca okwenziwa kumi:
- Ama-Nordic Skiers / angenawo ama-Weights
- I-Twist + Straight Kick Kick / + Kick Low
- Bow Isandiso / ngaphandle Izisindo
- Ukuma I-Twist / ngaphandle Kwesisindo
- Windmill / ngaphandle Izisindo
- Ukuma ohlangothini lokuma
- Izungezisa i-Good Morning
- ICrossover Toe Touch / Knee Touch
- Ukushintshwa kwe-Oblique / ngaphandle kwezisindo
- Ukuncika Kwe-Lifting Crunch
Buka le vidiyo ku-YouTube
20. Imizuzu eyi-15 yokuzivocavoca kakhulu
Ukuzivocavoca okukhulu kwesisu:
- Uzipho / ngaphandle kwezisindo
- Butterfly Finyelela Crunch / ngaphandle Izisindo
- Side Plank + ihlombe Phakamisa futhi Phambili / ngaphandle Izisindo
- Ama-Russian Twists / angenazo izisindo
- Punch Out Hlala Up / ngaphandle Kwesisindo
- IPlank Touchdowns Hip / Amadolo kusuka
- Side Plank Dips / Amadolo avela
- Iplanki
Buka le vidiyo ku-YouTube
Ibhonasi: 20 Minute Ab Workout Yabesifazane Namadoda
Ukuzivocavoca okugcwele kwemizuzu engu-20 esiswini, lapho okunye ukuzilolonga emuva kanye nebhande ngokutadisha imisipha yayo yonke i-cortex.
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Uma ufuna ukunciphisa isisu esiswini, qiniseka ukuthi ufunda i-athikili: Ungasilahla kanjani isisindo endaweni ethile engxenyeni ethile yomzimba?
Ukwehlisa isisindo, uBelly