ABS Workout

Fall in Love Studio

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Emhlabeni oshesha kakhulu esihlala kuwo, ukuveza imizuzu engama-30 kuye kwengama-45 ngosuku ngokuzivocavoca okuhle kungabonakala njengenselelo enkulu — futhi lokho kungaphambanisa ngokuphelele nokufuna kwakho umongo oqinile. Ngena: ukusebenzisa imizuzu engu-7.

Izici ezihlaba umxhwele zale-ABS Workout
- 7 umzuzu Workout
- Isekelwa yisayensi
- Ayikho imishini
- Amazinga ama-3: Okokuqala, okuPhakathi nendawo futhi Kuthuthukile
- Izinga ngalinye linejubane elihlukile lokuzivocavoca, kuya ngezinga
- Kubalwa okuphindwayo ukulandela umkhondo ngentuthuko yakho ngezwi nangumbhalo
- Izingcaphuno zansuku zonke zokuphefumlelwa
- Inani lama-kilojoule alishisiwe
- Izilimi ezi-2: isiNgisi nesiJalimane
- Ubuhle nomfanekiso opholile

Le ndlela enamasu, esebenza ngempumelelo yokuqeqeshwa kwesekethe ephezulu isekelwa yisayensi. Ukuze ugcwalise okwangempela-futhi sikunikeze izinketho ezingaphezulu kwemizuzu engu-7, sicele uYusuf Jeffers, umqeqeshi oqinisekisiwe wabaqeqeshi kanye ne-Head Coach eTone House eNew York City, ukuthi bakhe i -out Workout edinga isisindo somzimba wakho kuphela.

I-combo yokubulala yokuhamba komgogodla nokuqinisa i-Cardio, le sekethe yakhelwe "ukuhlasela" hhayi kuphela ama-oblique kanye nama-oblique akho, kodwa futhi nemisipha engemuva kwakho, i-pelvic floor, kanye namahlombe akho, kusho uJeffers. Futhi, iqiniso kufanele litshelwe, ukushaya kwenza amakhulukhulu ezikhulu. Uthi: "Uma uqeqesha ezemidlalo noma impilo yansuku zonke, awusebenzisi noma yimuphi umsipha owodwa. "Lokhu kuvumelana nokusondelene nokunyakaza okusebenzayo, okusebenzayo." Futhi leyo yinto enhle: Ngenkathi imishini ngokuqinisa amandla ngokuqina kwakho, umzimba uzuzisa ngaphezulu — ngokwesibonelo, ngokushiswa kilojoule ngaphezulu, ngokwesibonelo — ekunyakazeni okuthola amaqembu angaphezu kwesisodwa somzimba.

Noma kubalulekile ukukhumbula ukuthi ukuqeqeshwa isikhathi sokujula okuphezulu akuhloselwe ukuba kube yukuzivocavoca nsuku zonke, kuyithuluzi elihle ukuba nakho kusiqalo sakho sokuzivocavoca, ikakhulukazi ngezinsuku lapho usunayo imizuzu eyi-7.

Ungalusebenzisa kanjani lolu hlu: Yenza ukuhamba okungezansi kwemizuzwana engama-30, uphumule imizuzwana emi-5 kuye kweli-10. Ngalesi sizungu, inhloso ukuya kukhulu noma ukuya ekhaya-okusho ukuthi, usebenza ngezinga eliphakeme kakhulu ngezimpendulo eziningi ngangokunokwenzeka ngaphandle kokudela. Lindela ukwenza noma ikuphi kusuka kuma-reps ayi-15 kuye kwangama-20, yize ukhumbula ukuthi ikhwalithi ihlala iphakeme kakhulu, kusho uJeffers. (Ngakho-ke ungakhathazeki uma isibalo sakho sisezingeni eliphansi izikhathi ezimbalwa ozama lokhu — ngaso sonke isikhathi kunesikhathi sokwenza ngcono.) Uma isikhathi sivuma, ungaphindaphinda isekethe 2 kuya ku-3.