Aikin Minti 10 a-Home Ƙananan Abs Workout don Ma'anar A cikin Mahimmancin ku

Wadatacce

• L-Sit-Up
• Madadin Twist-Up
• Lateral V-Up
• Cannonball Crunch
• Reverse Crunch + Tada Kafa
• Pop-Up
• Super Twist na Rasha
• Over 'n' Ƙarƙashin Ƙafa
• V-Up
• Bita don

Yi shiri don ƙara ƙarfi da sautin gabaɗayan sashinku tare da wannan ƙaramin motsa jiki na mintuna 10 wanda zaku iya yi a gida-ko ko'ina, da gaske. Kashe shi kafin buga rairayin bakin teku ko jefa a saman amfanin gona, ko kuma a ƙarshen gudu don fashewa a duk lokacin da, ko'ina. An tsara wannan aikin motsa jiki don yin niyya ga kowane tsoka guda ɗaya a bangon ciki, tare da mai da hankali na musamman ga ƙananan ƙashi. (Kana so ka mayar da shi al'amarin jiki gaba ɗaya? Taka kan motsa jiki na baya da hips da kugu da motsa jiki don yin aikin gabaɗayan ainihin ku da ƙari.)

Yadda yake aiki: Yi kowane motsi tare da bidiyon ko bi mataki-mataki a ƙasa. Idan kuna son doguwar motsa jiki, maimaita wannan da'irar sau ɗaya ko sau biyu don harin baya na minti 20 zuwa 30.

L-Sit-Up

A. Kwance fuska a ƙasa tare da shimfida kafafu, hannayensu sun miƙa kai tsaye akan kirji, yatsunsu zuwa rufi.

B. Jawo maɓallin ciki a cikin kashin baya, fitar da numfashi kuma ɗaga jikin sama daga ƙasa, kai hannayen kai tsaye. Jiki na sama da ƙasa yakamata ya samar da kusurwar digiri 90 a kwatangwalo.

C. Shaƙa da runtse jikin sama sama, a hankali da sarrafawa, vertebra ɗaya a lokaci guda.

Maimaita na minti 1.

Madadin Twist-Up

A. Kwance fuska a ƙasa tare da shimfida kafafu, hannaye ta kunnuwa tare da yatsun hannu suna nuni zuwa ga ɓangarorin.

B. Ɗaga jikin na sama daga ƙasa, yayin da lokaci guda ke janye ƙafar hagu daga ƙasa, kai hannun dama don ƙafar hagu, tare da ɗan juyawa a cikin jijiyar.

C. Ƙasa ƙasa zuwa matsayi na farawa da maimaitawa a gefe guda.

Ci gaba da canzawa na minti 1.

Lateral V-Up

A. Yi kwanciya a gefen dama tare da miƙa hannun dama zuwa gaba daga kirji tare da dabino a ƙasa. Hannun hagu yana kusa da kunnen hagu, gwiwar hannu yana nuni zuwa gefe.

B. Yin amfani da dabino na dama don ma'auni da matsawa nauyi a kan kwatangwalo na dama, ɗaga jiki na sama daga ƙasa yayin da ake cire ƙafafu daga ƙasa a lokaci guda. Yi ƙoƙarin taɓa gwiwar gwiwar hagu zuwa gwiwa na hagu a saman motsi.

C. Ƙasa baya zuwa matsayi na farawa.

Maimaita na minti 1 a kowane gefe.

Cannonball Crunch

A. Kwance fuska a ƙasa tare da lanƙwasa gwiwoyi, diddige a ƙasa, kuma hannayensu sun ɗora sama, biceps ta kunnuwa.

B. Tsayar da gindin baya a cikin ƙasa, fitar da numfashi kuma ja jikin sama da ƙasa a cikin ƙwal, kai hannu zuwa diddige.

C. Komawa wurin farawa.

Maimaita na minti 1.

Reverse Crunch + Tada Kafa

A. Kwance fuska a ƙasa tare da shimfida kafafu da manne dabino a cikin ƙasa ƙarƙashin kwatangwalo.

B. Ɗaga ƙafafu har zuwa digiri 90 don su zama daidai da ƙasa, sa'an nan kuma fitar da kwatangwalo daga ƙasa. (Tsarin tsari: Yi ƙoƙarin kiyaye ƙafafu akan kwatangwalo.)

C. Ƙananan kwatangwalo sai ƙafafun ƙasa zuwa ƙasa tare da sarrafawa, juyawa motsi don komawa matsayin farawa.

Maimaita na minti 1.

Pop-Up

A. Kwance fuska tare da miƙa kafafu da hannaye, biceps ta kunnuwa.

B. Theauke babba da ƙasan jikin sama zuwa cikin matsayi na jirgin ruwa, daidaita kan ƙyalli da yin sifar "V" tare da gangar jiki da cinya, tare da shins a layi ɗaya da bene. Ɗauki ƙafafu a saman motsi don nemo ma'auni kuma riƙe don 1 seconds.

C. Rage ƙasa zuwa matsayi na farawa.

Maimaita na minti 1.

Super Twist na Rasha

A. Zauna a ƙasa tare da durƙusa gwiwoyi, diddige a ƙasa, gaɓoɓin jiki yana ɗan jingin baya, kuma hannaye manne a matakin ƙirji.

B. Tsayar da ƙafafu har yanzu, karkatar da gangar jikin zuwa dama, shimfiɗa hannun dama a bayanka, taɓa hannun dama zuwa ƙasa.

C. Komawa wurin farawa kuma maimaita a gefe guda.

Ci gaba da canzawa na minti 1.

Over 'n' Ƙarƙashin Ƙafa

A. Kwanta a kasa tare da mika kafafu, dabino a matse cikin kasa a karkashin hips.

B. Tsaya ƙafafu daga ƙasa, haye ƙafar dama zuwa hagu. Canja, haye ƙafar hagu zuwa dama, yayin ɗaga ƙafafu sama da 'yan inci kaɗan. Ci gaba da ƙetare ƙafafu baya da gaba har sai ƙafafu sun wuce hips.

C. Ci gaba da haye ƙafafu yayin da ake rage ƙafafu baya zuwa matsayi na farawa.

Maimaita na minti 1.

V-Up

A. Kwanta fuska a kasa tare da mika kafafu da hannaye, biceps ta kunnuwa.

B. Cire jikin babba da ƙasa daga ƙasa don samar da sifar "V", kai hannu don saduwa da yatsun kafa.

C. Ƙasa ƙasa zuwa matsayi na farawa.

Maimaita na minti 1.

Kar ku manta kuyi subscribing zuwa tashar YouTube ta Mike don ayyukan motsa jiki na mako-mako kyauta. Nemo ƙarin Mike akan Facebook, Instagram, da gidan yanar gizon sa. Kuma idan kuna neman cikakken motsa jiki na mintuna 30+, duba sabon shafin biyan kuɗi MIKEDFITNESSTV.

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