Exercises pamusoro abs uye obliques

Female runako vakanaka - munhu tetepa mufananidzo, Taut dumbu, dzakaonda muchiuno. Ramba parameters vakadaro zvinokwanisika kwete ose, sezvo pashure kuzvara kana aine kutaridza mamwe kilos mudumbu anotanga kukura mafuta muviri. Zvakaoma kubvisa, saka unofanira kutsungirira. Kuita zviitwa pazasi vachanyangarika mamwe masendimita nechemuchiuno uye abs dzenyu ichava zvakawanda pumped.

Simba wokudhinda hunoita matambudziko abdominal. Naizvozvo, zvinokosha kuti tirambe tsandanyama idzi kuti vazvionere kufadzwa. Uyewo usakanganwa pamusoro lateral tsandanyama, muchiitiko ichi uchishandisa vanga vaneta iwe kuvaka akanaka muchiuno.

Kana vakatanga kushandisa kurovedza izvi senzira uremu, shanduko uye kudya. No vanofanira kudya furawa uye zvinozipa makirogiramu. No Kurovedza hauchazopi zvinozoita, kana musingadi kuchengeta zvokudya zvinovaka muviri.

Saka, funga chii chibooreso wokudhinda kukubatsira sungisa ari padumbu. Tanga-up maekisesaizi. Kuti vaite izvi kwemaminitsi 3-5, kuita kusvetuka tambo, vachimhanya munzvimbo , uye dzimwe chitsungo kwakanyanya. Chikurukuru, unzwe sezvo nesimba uye huchawedzera Mobile.

Unorara shure kwako, minwe vakavharirwa ari "zvechizarira" musoro, makumbo mukotamise zvishoma pamabvi. Inspiratory kuita nokusimudza muviri kumusoro exhale akatura chose pauriri. Exercise vachidzokorora ka18. Zvadaro omesa nayo nokuwedzera zvenguva pfupi mweya apo nokusimudza. Abs panguva achapiwa kusvinwa kunyange mberi. Saka, kutanga nzvimbo zvakangofanana. Ita chiduku exhale, kusimudza musana wako akaubvisa paburiro. Zvadaro pakarepo exhale zvishoma, simudza yepamusorosoro. Uye kuti chetatu mweya, kuita kufadza chikwidzo. Inspiratory donhwe pasi. Dzokorora chiitwa ka18.

kwegadziriro muchiitwa nekuda kwechaunga kunofanira kusanganisira mutoro pamusoro rezasi dumbu. Avete musana wake, akaisa maoko ake pasi muhudyu. Sezvaunoramba exhale, kusimudza tsoka dzako pasi, kuanhonga perpendicular kusvikira muviri. On the fema, zvishoma nezvishoma kudzikisa navo isingatsiki pemvura. Kuita zvinenge 18 anokwira.

Pasina kuchinja chinzvimbo, tinofanira kufamba inotevera muviri. Makumbo atsaudzire pamabvi, sungisa inozviitira. Pazuva fema uye ruramisa nzvimbo dzavo pamusoro pasi ari nekukwirira kwete kupfuura 5 cm. With inofemwa zvakare wakarerekera mabvi ako uye kuvaratidza vakananga muchipfuva chako. Dzokorora chiitwa ka18.

Tava kutendeukira kune nekubata oblique abdominal netsandanyama. Isa chitsitsinho sezvo pedyo muhudyu, makumbo vari achaunganidzwa. Inspiratory monyorora nechemuchiuno, muise tsoka dzake rorudyi. On the exhale, kusimudza tsoka dzako pasi, zvakare Achitsaudzira mu negwara. Kuita zviitwa dzinenge 20 neimwe divi.

Ropa racho abs zvakanaka, kana iwe kushanda panguva, uye okumusoro abdominal tsandanyama. Kutanga chinzvimbo inoramba zvakafanana. On nedzinovengwa panguva ruoko pamabvi kune mumwe uye dzimba. Inspiratory buruka shure pasi uye ruramisa makumbo dzako pasi. Saizvozvowo, mumwe ukapisa murwi ka20.

Foot kubvisa muhudyu, asi kusiya makumbo zvishoma hwakakungwa, dhonzai maoko enyu pamberi pake. Exhale chose kusimudza muviri uye vanokunga hudyu. On the exhale, tikarega shure. Ita imwe 17 anokwira. Unogona kuomesa muviri ichi, kana iwe atore dumbbell. Muchiitiko chino, tapota asike maoko shure musoro wake, uye pamusoro exhale kare zviiswe pana bhokisi pamwero uye kuramba agomuka mumuviri. On the exhale, tikarega shure, uye maoko ake shure musoro wake zvakare rewound.

Chengeta makumbo hwakakungwa pamabvi, nhema kwako rorudyi, maoko vakabata musoro wake. On the exhale, kusimudza muviri kure pasi, pamusoro achifuridzirwa achiburuka pamusoro musana wake. Dzokorora chiitwa ka18. Zvadaro kumonyanisa nechemuchiuno mhiri. Kuita chimwe 18 anokwira muviri.

Ita izvi kurovedza ose rimwe zuva, uye Waona kuti abdominal tsandanyama kuwedzera zvakakodzera uye vakaumba wakanaka chiuno chomusikana.