Mukati
- Chirongwa 30 Zuva Ab Dambudziko kubva HASfit makumi matatu mazuva
- 20 epfupi vhidhiyo kurovedza kwedumbu kubva HASfit
- Rovedza muviri wedumbu uye kuhukura kwemaminitsi mashanu
- Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere
- Rovedza muviri wedumbu uye kuhukura kwemaminitsi mashanu
- Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere
- Rovedza muviri wedumbu uye kuhukura kwemaminetsi gumi nemashanu
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
2. 5 Minute Abs Workout Pamba Kwete Midziyo
Kurovedza muviri kwedumbu pasina michina:
- Bear Plank Reach Thru / kubva kuMabvi
- Iso Gumbo Simudza + Scissor Arm / Knees Bent
- Kunyepa Gumbo Mufananidzo 8's / Knees Bent
- Yakakwira Plank Kick Rotate + Thru / T Kutenderera kubva kuMabvi
- Bhasikoro Crunches / Makumbo Kudzokera Pasi
- Mapuranga kubva kuMabvi
Tarisa vhidhiyo ino pa YouTube
3. 5 Min Pasi Pasi Ab Workout
Rovedza muviri wezasi kwedumbu pasina michina:
- Gumbo Simudza + Reverse Crunch / Knee Simudza + Reverse Crunch
- Muchinjikwa Kupwanya / Kupwanya
- Sprinter Gara kumusoro / Modified Sprinters
- Mufananidzo 8 / neBent Knee
- Kunyepa Gumbo Crossovers / neBent Knee
Tarisa vhidhiyo ino pa YouTube
4. 5 Min Dzikisa Ab Workout 2
Rovedza muviri wezasi kwedumbu pasina michina:
- High Plank Knee Up uye In / kubva kuMabvi
- V Crunch / Rimwe Gumbo V Crunch
- Hollow Muviri / neKnees Bent
- Kukwira Kwemakomo
Tarisa vhidhiyo ino pa YouTube
Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere
5. 7 Min Flat Dumbu Workout
Rovedza muviri wedumbu kwemaminetsi manomwe pasina michina:
- Jack Knives / Yakagadziridzwa
- High Plank - Side Plank - Elbow to Knee / Hapana Elbow kune Knee
- V-Ups / Rimwe Gumbo V Kukwira
- Yakakwira Plank Dhongi Kick + Knee kusvika Elbow / Knee Muchipfuva
- Ab Mabhasikoro / Akagadziridzwa Makumbo kubva pasi
- Speed Scissor Gumbo Rinosimudza / Knee Inosimudza
- Chitubu Ups / Crunches Reach
Tarisa vhidhiyo ino pa YouTube
6. 7 Min Kumira Ab Workout
Sarudzo yemitambo inoitwa yakamira:
- Akamira Pike
- Ibvi Chop
- Kumonyanisa Jump Twist kubva Kupatsanurwa
- Oblique Crunch (Knee kusvika Elbow kunze)
- Nordic Makwara
- Kupatsanura Stance Crunch
- Pamusoro pemapfudzi
Tarisa vhidhiyo ino pa YouTube
7. 8 Min Abs Zvitanhatu Pack Workout
Ita maekisesaizi edumbu kwemaminitsi masere pasina chero chishandiso:
- Chikamu 3 Situps / Crunches
- Superman Plank kubva kuMabvi
- Yakakwidziridzwa Knee Tuck / Kunyepa Knee Tuck
- Chitubu-kumusoro Situps / Crunches
- Hafu Yechikepe Twist / Yakagadziriswa w / tsoka Kumusoro
- Forearm Plank Twist / kubva kuMabvi
Tarisa vhidhiyo ino pa YouTube
Rovedza muviri wedumbu uye kuhukura kwemaminitsi mashanu
8. 10 Min Nyore Kubatira Workout kweVatangi
Dumbu rangu kurovedza kwevanotanga vasina michina:
- Kudzoka Knee Crunch
- Hip Ups
- Svikira Crunch (makumbo akakwidziridzwa)
- Imwe Knee Inosimudza + Crunch Combo
- Kunyepa Knee Twists
- Hafu Simuka (40 sec sechi divi)
- Kunyepa Knee Simudza
- Kutenderera kweOlique
- Knee Chops (40 sec sechi divi)
Tarisa vhidhiyo ino pa YouTube
9. 10 Minute Abs Workout yeVatangi
Kumwe kurovedza mudumbu kwevatangi vasina michina:
- Plank Anobata Anobata kubva kuMabvi / Makumbo kubva
- Hip Up
- Reverse Crunch
- Plank kubva kuMabvi / Makumbo kubva
- Akagara Knee Tuck Rimwe Gumbo / Makumbo maviri
- Shiri Imbwa / + Knee kune Elbow
- Divi rerutivi kubva pamabvi / Tsoka kubva
- Hollow Muviri neKnees Bent / Legs Yakatwasuka
Tarisa vhidhiyo ino pa YouTube
10. 10 Min Abs Workout
Dumbu rangu kurovedza kwemaminetsi gumi pasina hesheni:
- Low Plank Walk Out / kubva kuMabvi
- 1: 3 Tempo Gumbo Simudza / Knee Simudza Tempo
- Revers Plank Kicks / Yakagadziriswa Reverse Plank Kicks
- Bear Plank Bhegi Kubata / Mafudzi Anobata kubva kuMabvi
- Hollow Muviri Bata / Hollow Muviri Bata w / Bent Knees
- Gara Kumusoro Clam / Clam Crunch
- Kunyepa Gumbo Kumonyorora / Knee Kunyepa Twist
- High Plank Knee Up uye In / kubva kuMabvi
- Gara Kumusoro Kugunzva / Reach Crunches
- Mapuranga kubva kuMabvi
Tarisa vhidhiyo ino pa YouTube
11. 10 Min Abs Workout 2
Imwe sarudzo yemaminitsi gumi isina michina:
- Yakakwira Plank Hip Inobata kubva kuMabvi
- Gumbo Simudza + Reverse Crunch / Knee Simudza + Reverse Crunch
- 1: 3 Tempo Situp / Crunch Tempo Reach
- Side Plank Elbow kusvika Knee Crunch kubva kuMabvi
- V Anobata Rimwe Gumbo
- Bear Plank Reach Thru / kubva kuMabvi
- Iso Gumbo Simudza + Scissor Arm / Knees Bent
- Kunyepa Gumbo Mufananidzo 8's / Knees Bent
- Yakakwira Plank Kick Rotate + Thru / T Kutenderera kubva kuMabvi
- Bhasikoro Crunches / Makumbo Kudzokera Pasi
- Mapuranga kubva kuMabvi
Tarisa vhidhiyo ino pa YouTube
12. 10 Min Abs uye Obliques Workout
Exercise yemudumbu uye oblique mhasuru isina zvishandiso:
- Yakakwira Plank Hip Inobata kubva kuMabvi
- Gumbo Simudza + Reverse Crunch / Knee Simudza + Reverse Crunch
- 1: 3 Tempo Situp / Crunch Tempo Reach
- Side Plank Elbow kusvika Knee Crunch kubva kuMabvi
- V Anobata Rimwe Gumbo
- Kumira Elbow kune Knee / Kumira Oblique Crunch (hapana ibvi)
- Kunyepa Gumbo Rinokanganisa / Kunyepa Knee Twists
- Yakakwirira Plank Knee kuElbow / Knees kubva
Tarisa vhidhiyo ino pa YouTube
13. 10 Min Abs uye Obliques Workout 2
Chechipiri sarudzo yemudumbu uye oblique mhasuru:
- Chikamu 3 Situps / Crunches
- Superman Plank kubva kuMabvi
- Yakakwidziridzwa Knee Tuck / Kunyepa Knee Tuck
- Kunyepa Gumbo Kumonyorora / Knee Twist
- T-Rotations / kubva kuMabvi
- Muchinjikwa Muviri Makomo Anokwira / Akagadziridzwa
- Munyika Yose
Tarisa vhidhiyo ino pa YouTube
14. 10 Min Pasi Pasi Ab Workout
Sarudzo yechipiri yedumbu repazasi isina michina:
- Zvigunwe Tap / Knees Bent
- Gumbo Denderedzwa / Knees Bent
- Mhoro Dolly / Knees Bent
- Kumusoro Knee Kumusoro uye In
- Mukati uye Kunze / Tsoka Dzoka Pasi
- V-Kumusoro / Kupatsanura V-Kumusoro (gumbo rimwe)
- Akatwasuka Mabhasikoro / Tsoka Kudzoka Pasi
- Kukwira Kwemakomo
Tarisa vhidhiyo ino pa YouTube
15. 10 Min Pasi Pasi Ab Workout 2
Rovedza muviri wezasi kwedumbu pasina michina:
- Gumbo Simudza + Reverse Crunch / Knee Simudza + Reverse Crunch
- Muchinjikwa Kupwanya / Kupwanya
- Sprinter Gara kumusoro / Modified Sprinters
- Mufananidzo 8 / neBent Knee
- Kunyepa Gumbo Crossovers / neBent Knee
- High Plank Knee Up uye In / kubva kuMabvi
- V Crunch / Rimwe Gumbo V Crunch
- Hollow Muviri / neKnees Bent
Tarisa vhidhiyo ino pa YouTube
Rovedza muviri wedumbu uye nekukanda kwemaminetsi manomwe nemasere
16. 12 Min Oblique Workout
Kurovedza nekusimbisa pazvibodzwa
- Side Plank Rotations / kubva kuMabvi
- Jack Knife / Yakagadziridzwa
- Side Plank Dips / Makumbo kubva
- Chikamu Oblique Crunch
- Kunyepa Gumbo Kumonyorora / Knee Twist
- T-Rotations / kubva kuMabvi
- Muchinjikwa Muviri Makomo Anokwira / Akagadziridzwa
- Munyika Yose
Tarisa vhidhiyo ino pa YouTube
17. 14 Min MMA Ab Workout
Kudzidziswa kunoenderana nezviitwa kubva kuhondo yekurwa:
- Punch uye Situp Combo + Upa
- Rutivi Kudzora Getups
- DB Makumbo
- Simba Hook
- Kunyepa Gumbo Triangle
- Gumbo Simudza + Pullover
- Gumbo Simudza + Pullover Scissor
- Yakazotevera Plank Inofamba
- Bear Plank Gara panze
- Yakakwira DB Plank Kufamba
- Kukwira Kwemakomo
- Plank
Tarisa vhidhiyo ino pa YouTube
Rovedza muviri wedumbu uye kuhukura kwemaminetsi gumi nemashanu
18. 15 Min Abs uye Obliques Workout
Exercise yemudumbu uye oblique mhasuru:
- Yakaparadzaniswa Kumusoro Padivi Bhendi / isina Kurema
- Wood Chops / isina Kurema
- Windmill / isina Weights
- Russian Twists / isina Kurema
- Diagonal Chops / isina Zviyereso
- Kumira Elbow kune Knee / Kumira Oblique Crunch (hapana ibvi)
- Kunyepa Gumbo Rinokanganisa / Kunyepa Knee Twists
- Yakakwirira Plank Knee kuElbow / Knees kubva
Tarisa vhidhiyo ino pa YouTube
19. 15 Minute Yakamira Abs Workout
Sarudzo yemitambo inoitwa yakamira:
- Nordic Skiers / isina Weights
- Twist + Yakatwasuka Gumbo Kick / + Low Kick
- Uta Kuwedzera / isina Zviyereso
- Kumira Kumonyoroka / pasina Kurema
- Windmill / isina Weights
- Akamira Padivi Crunch
- Kutenderera Mangwanani Akanaka
- Crossover Toe Kubata / Knee Kubata
- Kutenderera kweOlique / pasina Zviyereso
- Kuzembera Kusimudza Crunch
Tarisa vhidhiyo ino pa YouTube
20. 15 Minute Zvakanyanya Ab Workout
Kunyanya kurovedza muviri kwedumbu:
- Nzwara / isina Zviyereso
- Butterfly Reach Crunch / isina Kurema
- Side Plank + Pafudzi Kusimudza uye Mberi / isina Kurema
- Russian Twists / isina Kurema
- Punch Out Gara Kumusoro / Pasina Zviyereso
- Plank Kubata Pasi Hip / Knees kubva
- Side Plank Dips / Makumbo kubva
- Plank
Tarisa vhidhiyo ino pa YouTube
Bhonasi: 20 Minute Ab Workout yeVakadzi & Varume
Basa rakazara remaminetsi makumi maviri mudumbu, mune mamwe maekisesaizi kumashure uye tambo nekudzidza kwetsandanyama dzekortex yese.
Tarisa vhidhiyo ino pa YouTube
Kana iwe uchida kudzikira uremu mudumbu, ita shuwa kuti uverenge chinyorwa: Sei kudzora huremu munharaunda mune chimwe chikamu chemuviri?
Kuti uremu kurasikirwa, Belly