Kalubalanci Mahimmancin ku tare da Wannan Ci gaban Yoga na Ci gaba don Abs mai ƙarfi

Wadatacce

• Plank
• Babban Hero Plank
• Plank
• Gwiwa-zuwa-Elbow Taɓa
• Tsarin Farko
• Gwiwa-zuwa-Elbow Taɓa
• Hip Dips
• Plank
• Bita don

A yanzu kun san cewa duniyar wasan motsa jiki da babban aikin yana da girma fiye da #crunches na asali. (Amma don rikodin, lokacin da aka yi shi da kyau, crunches suna da madaidaicin matsayin su a cikin aikin ku.) Babu wanda ya san wannan fiye da yogis, waɗanda koyaushe suna amfani da ginshiƙan su don daidaita jikin su don jujjuyawar da ke riƙe da buƙatar babban ƙarfi.

Don haka, ba abin mamaki bane wannan kwararar yoga zata yi aiki kowane milimita na ainihin-gabanku, baya, tarnaƙi, da duk hanyar-don ainihin abin da zai kiyaye ku madaidaiciya yayin madafun kai (kuma yayi kyau tsine mai kyau a saman amfanin gona. , kuma).

Yadda yake aiki: Za ku yi jerin duka ta hanyar jagora tare da gefen dama, sannan ku sake maimaita jerin, kuna jagorantar hagu. Zagaye daya kenan. Maimaita zagaye 3 duka.

Plank

Fara a cikin taswirar hoto tare da hannaye kai tsaye a ƙarƙashin kafadu, doguwa da kai da wuyan hannu, da ƙwallon ƙafa a ƙasa.

Babban Hero Plank

Kawo hannun dama gaba, sa'an nan kuma hannun hagu gaba, don haka makamai suna miƙa gaba, kiyaye madaidaiciyar layi ta cikin sauran jiki.

Plank

Koma cikin katako ta juyar da motsi, dawo da hannun hagu a ƙarƙashin kafada, sannan dama.

Gwiwa-zuwa-Elbow Taɓa

Riƙe plank yayi, kawo gwiwa na dama zuwa gwiwar hannu na dama, komawa ƙasa, sannan kawo gwiwa ta hagu zuwa gwiwar hannu da dawowa.

Tsarin Farko

Sauke ƙasa cikin katako na gaba, ta hanyar kawo hannun dama zuwa ƙasa, sannan hagu.

Gwiwa-zuwa-Elbow Taɓa

Daga katako na gaba, kawo gwiwa na dama zuwa gwiwar hannu na dama, komawa ƙasa, sannan kawo gwiwa ta hagu zuwa gwiwar hannu ta hagu.

Hip Dips

Ya rage a cikin katakon hannu, tare da matse ƙwanƙwasa, murɗa kwatangwalo zuwa dama, sa'an nan kuma a hankali komawa ta tsakiya kuma a tsoma kwatangwalo zuwa hagu. Maimaita wannan (dama, tsakiya, hagu) sau biyu.

Plank

Tura ta hannun gaba da baya zuwa hannun dama, sannan hagu, komawa zuwa matsayi na katako.

Bita don