Wepamusoro makumi maviri epfupi kurovedzwa kwedumbu kubva kuHASfit + akapedza kalendari makirasi mumazuva makumi matatu

Kushanda pane yekudhinda kunosanganisira kwete chete maekisesaizi erectus abdominis, ine chitarisiko chepaketi nhanhatu, asi kurovedza muviri kweiyo yese mhasuru system. HASfit makochi anopa anoshanda makumi matatu-mazuva akaomarara mapfupi kudzidziswa ayo anozoita dumbu rako kugadzika uye kubatsira kushanda pakusimbisa corset mhasuru.

Kunyangwe iwe ukasaronga kuita pakarenda, ita shuwa yekutora vhidhiyo yakasarudzika yeiyo yakarongwa yekuunganidza sevhisi. Aya makirasi akakwana seMubatsiri kune chero dzidziso, sezvo inongotora chete 5-15 maminetsi. Uyezve, pane sarudzo dzekudzidzisa:

  • kwea kutanga
  • chikamu chezasi chete chedumbu
  • chete uye oblique dumbu mhasuru
  • nesarudzo yekurovedza muviri inoitwa yakamira, kana iwe uchinge warambidzwa kuita wakarara nemusana.

Chirongwa 30 Zuva Ab Dambudziko kubva HASfit 30 mazuva

Kana iwe uchida rakazara basa pamisimboti mhasuru, uku uchiita isingasvike maminetsi gumi nemashanu pazuva, saka edza chirongwa ichi 30 Zuva Ab Dambudziko HASfit kubva. Iyo kalendari inosanganisira 18 yakasarudzika kurovedza, saka iwe unovimbiswa kuti usave unofinha uye unofinha. Vhidhiyo yedumbu ichakubatsira iwe kuti uwedzere mhasuru toni uye nekuvandudza mashandiro esimba. Mhedzisiro yakanaka, varairidzi vanokurudzira kusanganisa chirongwa ichi nekudya kunovaka muviri uye nezvimwe zviitwa zvemuviri wese.

14's low impact cardio workouts kubva kuFitnessBlender yevatangi vasina kusvetuka

Iwo kurovedzwa kurovedzwa kwakakodzera kweinenge chero mwero wekudzidziswa nekuda kwekushandurwa kwakawanda kwekurovedza muviri kwakapa varairidzi. Iyo yakaoma yakagadzirirwa kwemazuva makumi matatu, iko kudzidziswa kunoenda zvakateedzana. Iwe unofanirwa kubata nemaminitsi mashanu kusvika gumi neshanu pazuva, ka5 pavhiki nemazuva maviri ekuzorora. Kana paine yega purogiramu yevhidhiyo yakanyanya kuoma, saka unogona kugara nayo wotanga kuenderera kumberi kana uchinyatsoiziva.

Ita kuti zviite Ab Dambudziko haidi chero mimwe michina yekuwedzera kunze kweMat. Zvisinei, kune mamwe maekisesaizi iwe uchazoda dumbbellskana iwe uchida kuita yepamberi vhezheni. Kurema kweye dumbbell kunoonekwa zvakasiyana, kazhinji zvinorema kubva pa1 kg kusvika pa5 kg. Uku kurovedza kwakakodzera kune vese vakadzi nevarume.

20 epfupi vhidhiyo kurovedza kwedumbu kubva HASfit

Kukupa iwe 20 kurovedza muviri kubva HASfit yemudumbu uye kuhukura. Vazhinji vavo vakapinda muchirongwa 30 Zuva Ab Dambudziko, asi unogona kuzviita wega pasina karenda nekusarudza imwe chete chinonyanya kunakidza vhidhiyo yako.

5 simba rekudzidzisa muviri wese kubva kune yeYouTube chiteshi HASfit

Rovedza muviri wedumbu uye kuhukura kwemaminitsi mashanu

1. 5 Min Nyore Ab Workout yeVatangi

Dumbu rangu kurovedza kwevanotanga vasina michina:

  • Kudzoka Knee Crunch
  • Hip Ups
  • Svikira Crunch (makumbo akakwidziridzwa)
  • Imwe Knee Inosimudza + Crunch Combo
  • Kumira Elbow kuKnee Oblique Crunch
5 Min Nyore Ab Kudzidzira Pamba Kune Vakadzi, Varume, & Vechidiki - Abs Workout yeVatangi

2. 5 Minute Abs Workout Pamba Kwete Midziyo

Kurovedza muviri kwedumbu pasina michina:

3. 5 Min Pasi Pasi Ab Workout

Rovedza muviri wezasi kwedumbu pasina michina:

4. 5 Min Dzikisa Ab Workout 2

Rovedza muviri wezasi kwedumbu pasina michina:

Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere

5. 7 Min Flat Dumbu Workout

Rovedza muviri wedumbu kwemaminetsi manomwe pasina michina:

6. 7 Min Kumira Ab Workout

Sarudzo yemitambo inoitwa yakamira:

7. 8 Min Abs Zvitanhatu Pack Workout

Ita maekisesaizi edumbu kwemaminitsi masere pasina chero chishandiso:

Rovedza muviri wedumbu uye kuhukura kwemaminitsi mashanu

8. 10 Min Nyore Kubatira Workout kweVatangi

Dumbu rangu kurovedza kwevanotanga vasina michina:

9. 10 Minute Abs Workout yeVatangi

Kumwe kurovedza mudumbu kwevatangi vasina michina:

10. 10 Min Abs Workout

Dumbu rangu kurovedza kwemaminetsi gumi pasina hesheni:

11. 10 Min Abs Workout 2

Imwe sarudzo yemaminitsi gumi isina michina:

12. 10 Min Abs uye Obliques Workout

Exercise yemudumbu uye oblique mhasuru isina zvishandiso:

13. 10 Min Abs uye Obliques Workout 2

Chechipiri sarudzo yemudumbu uye oblique mhasuru:

14. 10 Min Pasi Pasi Ab Workout

Sarudzo yechipiri yedumbu repazasi isina michina:

15. 10 Min Pasi Pasi Ab Workout 2

Rovedza muviri wezasi kwedumbu pasina michina:

Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere

16. 12 Min Oblique Workout

Kurovedza nekusimbisa pazvibodzwa

17. 14 Min MMA Ab Workout

Kudzidziswa kunoenderana nezviitwa kubva kuhondo yekurwa:

Rovedza muviri wedumbu uye kuhukura kwemaminetsi gumi nemashanu

18. 15 Min Abs uye Obliques Workout

Exercise yemudumbu uye oblique mhasuru:

19. 15 Minute Yakamira Abs Workout

Sarudzo yemitambo inoitwa yakamira:

20. 15 Minute Zvakanyanya Ab Workout

Kunyanya kurovedza muviri kwedumbu:

Bhonasi: 20 Minute Ab Workout yeVakadzi & Varume

Basa rakazara remaminetsi makumi maviri mudumbu, mune mamwe maekisesaizi kumashure uye tambo nekudzidza kwetsandanyama dzekortex yese.

Kana iwe uchida kudzikira uremu mudumbu, ita shuwa kuti uverenge chinyorwa: Sei kudzora huremu munharaunda mune chimwe chikamu chemuviri?

Kuti uremu kurasikirwa, Belly

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