Wepamusoro gumi nematanhatu epfupi anoshanda ekushanda kweiyo abs kubva kuBlogilates

Kugara uchirovedza dumbu kwakakosha kwete chete kwekusimbisa mhasuru yemudumbu, asi kudzivirira kurwadziwa musana uye kudzika musana. Tsvina corset inotsigira musana, saka kurovedza muviri kusimbisa kutamba kwakakosha basa rakabatana mune redu musculoskeletal system. 13 inokupa iwe pfupi yekurovedza yeiyo abs kubva kuBlogilates kwemaminitsi gumi iyo ichave iri yekuwedzera kukuru kukirasi yako.

Izvo zvakakosha kuti uzive kuti zvakaoma kwazvo kubvisa dumbu mafuta, chete kuita zvigwere. Kuti ubvise dumbu rinoda nzira yakazara: kukanganiswa kwekoriori uye kugara uchirovedza muviri. Asi kusimbisa mhasuru, kunatsiridza matauriro, simbisa dumbu chokwadi uchave unokwanisa kubatsira. Usatakurwa nedumbu rekushanda. 10-15 maminetsi 2-3 nguva pasvondo zvakakwana mukuwedzera kune zvirongwa zvemuviri wese.

Casey Ho inopa mapfupi mavhidhiyo epakati akaomarara, ayo anozogona ese eese. Kana kumwe kurovedza kwakakuomera, usazvidya moyo. Ramba uchidzidzira nguva dzose, uye nekufamba kwenguva unonzwa kuve nekukosha kwekuvandudza. Ngwarira panguva yekudzidzira yakanga isina kukombama mumuzongoza, musana wezasi wakatsimbirirwa pasi. Dhirowa dumbu, harifanirwe kunge rakasununguka, asi usabata mweya wako.

Chenjerera! Workout dhata hazvikurudzirwe kuuraya vanhu vane chirwere chisingaperi chemuzongoza mukurwadziwa kwakanyanya kumashure uye musana kumashure, pamwe nekuvapo kwe diastasis mushure mekusununguka. Kana iwe uchinzwa chero kurovedza muviri kuchikupa kurwadziwa kana kusagadzikana, tamba kana kumisa kudzidziswa.

Ose mavhidhiyo ari pasi, hesheni haina kudikanwa, iyo nguva yebasa pamusoro pe10 maminitsi. Chaizvoizvo Casey Ho anopa kurovedza muviri kubva kuPilates nekunyatsoongorora kweakadzika mhasuru yemudumbu uye kuhukura: crunches, reverse crunches, zana, puranga, Bhasikoro, kuwedzerwa gumbo, kudhonza makumbo akatwasuka, kutenderera kumashure, chikepe, chigero, nezvimwe.

Wepamusoro makumi matanhatu epamusoro ekurovedza muviri kubva kuPilates

Ipfupi kurovedza dumbu naCasey Ho

1. Yakakwana 10 Abs

Muchirongwa ichi iwe unowana gumi rinobudirira kurovedza muviri kwedumbu: Rollup NeTwist, Ankle Inosvika, Flutters, Criss-michinjikwa, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Iko kudzidziswa ipfupi, asi inoshanda kwazvo kune yakakosha mhasuru.

2. Yakadzika Belly Flattener

Muchirongwa ichi chebasa riri kushingairira mhasuru dzepasi dzokudhinda. Ichi chiitiko chakasiyanawo uye chehunhu hwakanaka. Kutevera kurovedza muviri: Mazana, Doble Gumbo Rakatambanudzwa, Barbie Tsoka, Reverse Crunch, Crunch 1-2-3, Chitsitsinho Chinobaya, Ona Saw Abs, Helicopters, Corkscrew, Imwe Donhwe.

3. Slim Chiuno POP Pilates

Iyi pfupi-yemaminetsi gumi-ekurovedza mudumbu kubva kuna Casey Ho inosanganisira chete 10 kurovedza muviri: Kuwedzeredza Crunch, Kaviri Crunch kusvika Kuwedzero, Rollup kuRollover, Hip Twist kusvika Garo Kusimudza. Kirasi ichaitwa nekukurumidza, asi zvinobudirira.

4. Yekupedzisira Ab Workout 2016

Mune ino Workout iwe wakamirira chaizvo inokwidza torso kumakumbo kuti ushandise bark. Kana uine matambudziko emusana, zvakanakisa kuti chirongwa chimbomiswa. Exercise: Ballerina Gara Up (akawanda approaches), Scissors Kicks, Gumbo Circle, Cha Cha Abs, Kaviri Gumbo Kusimudza, Teaser.

5. Yakanyanya Ab Workout Mania

Mune ino Workout inosanganisira echinyakare kurovedza kubva kuPilates: yako abs ichapisa! Kumwe kurovedza kunotevera kumwe kwakasununguka mutsika dzakanakisa dzePilates. Maekisesaizi ese anoitwa kumusana.

6. Yakaoma Core Workout

Iyi haisi yedu yekujairira yekurovedza muviri kumashure, asi kune mativi akasungirirwa uye echinyakare, kugadzirisa kwavo, uye iko Superman kurovedza muviri, iyo inobatsira kwazvo kusimbisa yakaderera kumashure.

7. Core Crusher - Yakanakisisa Ab Workout

Kumwe kurovedza kuchakubatsira iwe kunyatso shanda pane yakaderera kumanikidza. Muvhidhiyo iyi Casey anopa kushanda padumbu kazhinji nekumonyanisa uye kusimudza makumbo.

8. Abs Pamoto

Ichi chirongwa chinosanganisira isiri-isingakoshe kurovedza mudumbu, nekudaro, kukwidza uye neruzivo nemudzidzi. Exercise: Iyo Genie Abs Gondo Abs, Runaway Abs, Kaviri Gumbo Kutambanudza, Clock Abs, Hollow Rock Imwe Gumbo Kudonhedza, Iyo Nzeve Kubvunda.

9. Anofara Akaoma Core Core Ab Workout

Muchiitiko ichi chekusavapo kweBlogilates kwaisanganisira zviitwa zvishanu chete. Chiitiko chinononoka uye chinofungisisa pamwe nekukura kwakanyanya kwemhasuru yepakati. Exercise: Chitima Kuteedzera Abs, Imwe Gumbo Denderedzwa Ab, Kusvika Criss-muchinjikwa, Genie Abs.

10. Flat Abs Workout yeVatangi

Asi iko Workout kwakanakira vatangi. Inosanganisira akasiyana maekisesaizi, asi iwo akagadzirirwa chiverengero chidiki chekudzokorora, saka chidzidzo chiri nyore kutevedzera kubva pakutanga kusvika pakupedzisira. Exercises: Kuisa Kumusoro, Mazana, Rimwe Gumbo Kudonha, Kaviri Gumbo Kuwedzeredzwa, Tafura yepamusoro Crunch, Legs Up Crunch, Oblique Swivels, Kumonyanisa Crunch, Crunch, Plank, Forearm Plank, Side Plank.

11.Extreme Abs Workout (chikamu 1, 2, 3)

Casey Ho zvakare ane akateedzana evatatu mapfupi vhidhiyo Extreme Abs Workout. Kurovedza hakuna kunyanyisa, asi hunhu hwakakwana. Ivo vanonyatso batsira kune rako basa pane dumbu mhasuru.

Bhonasi: 1000 Abs Dambudziko (30 maminetsi)

Kana iwe uchida kushanda kwenguva yakareba, edza 30-miniti yekudzidzira chikamu 1000 Abs Dambudziko kubva kuBlogilates, izvo zvinokubatsira iwe kuti utarise pamhasuru dzemudumbu. Maekisesaizi ese anoitwa munzvimbo yepamusoro.

Bvumira aya mapfupi ekurovedza muviri kweayo asiri eBlogilates kune yako chirongwa chemuviri kusimbisa mhasuru yemudumbu uye yemhasuru system Kana iwe uchida kuita naCasey Ho, tinokurudzira kuti utarise:

• Wepamusoro gumi ipfupi yakaderera maitiro ekurovedza kwemakumbo kubva kuBlogilates
• Wepamusoro gumi ipfupi yakaderera maitiro ekurovedza muviri wese kubva kuBlogilates

Kune vanotanga, kutsvedza, Dumbu rakadzika zvine simba kurovedza muviri