Gwen Stefani-Inspired Core Workout don Abs That Rock

Wadatacce

• Tsawon Jiki
• Side Plank
• Plank zuwa Superman
• Juyawan durkusawa
• Dolphin Inchworm
• Durkusawa Woodchop
• Wipers Gilashin Gilashin Gaba
• Rashan Twist
• Keke Bike
• Gungura zuwa Jump
• Bita don

Kuna son rockin 'abs kamar Gwen Stefani? Mun kama Nike Master mai ba da horo Rebecca Kennedy (wanda ba mashaidi bane amma shine tauraro a duniyar motsa jiki) don ƙirƙirar motsa jiki wanda zai koya muku daidai yadda ake samun abs kamar Gwen. (Idan kuna son ƙarin abubuwa daga Rebecca, mun kuma kama wasu motsa jiki gabaɗaya don taimaka muku ji (kuma duba!) Babban tsirara, na yau da kullun don ƙarfi da sexy baya, da kuma motsa jiki na sama cikakke don girgiza kai - rigar kafadu.)

Yadda yake aiki: Yi kowane motsi don AMRAP (gwargwadon yawan wakilai) a cikin adadin lokacin da aka bayar. Huta na tsawon daƙiƙa 20-30 a tsakanin kowane motsi. Gwada maimaita da'ira sau biyu.

Za ku buƙaci: tabarma, ƙwallon magani, da benci (na zaɓi)

Tsawon Jiki

A. Kwanta a ƙasa a matsayi na tebur (gwiwoyi kai tsaye a kan kwatangwalo, shins a layi daya zuwa bene), tare da ƙananan baya yana danna cikin bene. Riƙe ƙwallon magani a hannaye biyu kai tsaye a kan ƙirji tare da miƙe hannu.

B. Miƙa ƙafafu kuma a hankali saukar da su zuwa ƙasa. Tsaya lokacin da ƙananan baya ya fara fitowa daga ƙasa. Matse abs don riƙe wannan matsayi na daƙiƙa 30.

Side Plank

A. Fara a cikin wani yanki na gwiwar hannu tare da haye hannaye don ɗayan yana gaban ɗayan kuma suna layi ɗaya da gaban tabarma. Tsaya ƙafafu tare.

B. Juyawa har zuwa wani katako na gefe akan gwiwar gwiwar hannun dama, mika hannun hagu zuwa rufin. Yana rike hips sama. Rike na tsawon daƙiƙa 4, sannan juya baya zuwa guntun gwiwar hannu tare da ketare hannaye

C. Ba tare da tsayawa ba a cikin katakon gwiwar hannu, juya har zuwa katako na gefen hagu, daidaita kan gwiwar gwiwar hagu. Miƙa hannun dama zuwa rufi. Rike don 4 seconds. Maimaita riƙe da daƙiƙa 4 a kowane gefe don jimlar daƙiƙa 45.

Plank zuwa Superman

A. Fara a cikin babban matsayi na katako tare da kafadu sama da wuyan hannu da mahimmin aiki. Sannu a hankali ƙasan kirji, ɗaukar daƙiƙa 4 don isa bene.

B. Ka huta jiki a ƙasa, ka miƙa hannaye kai tsaye da ƙafafu kai tsaye. Themauke su sama da ƙasa kamar yadda zai yiwu don shiga cikin babban mutum. Rike na 4 seconds.

C. Sanya dabino a ƙasa ƙarƙashin kafadu da turawa baya don fara matsayi. Maimaita don 45 seconds.

Juyawan durkusawa

A. Fara durƙusa a ƙasa tare da yatsun yatsu na baya (takalmin takalmi yana taɓa ƙasa). Sanya hannaye a bayan kai tare da gwiwar hannu suna nunawa.

B. Matsa gaba da mayar da kwatangwalo a kan diddige, kiyaye cibiya mai matsewa da baya madaidaiciya. Sa'an nan kuma matsa glutes don dawowa zuwa durƙusa tsayi, ɗaga ƙirji da numfashi yayin da kuke juyawa zuwa hagu. Nan da nan sake runtse ƙirji, sa'an nan kuma ɗaga kuma murɗa zuwa dama. Maimaita don 45 seconds.

Dolphin Inchworm

A. Fara farawa a matsayi na gwiwar hannu tare da kafadu sama da gwiwar hannu. Maimakon hada hannu a tsakiya, nuna hannaye da yatsu a mike gaba tare da dabino suna fuskantar kasa.

B. Tafi ƙafafunku zuwa hannayensu sannu a hankali har sai kwatangwalo ya yi sama. Ɗaga ƙafa ɗaya a tsaye, sannan ɗayan, sa'an nan kuma tafiya ƙafafu a baya zuwa cikin katako. Maimaita don 45 seconds.

Durkusawa Woodchop

A. Fara durƙusa tare da gwiwa na hagu a ƙasa kai tsaye a ƙarƙashin hagu na hagu da gwiwa na dama a kusurwar digiri 90 kai tsaye a gaban kwatangwalo na dama. Matsar da yatsan ƙafar hagu a ƙasa don ƙara maƙarƙashiya

B. Riƙe ƙwallon magani da hannaye biyu sama da kunnen hagu sannan ku shaƙa. A cikin motsi guda ɗaya mai sauri, kunna ƙwallon magani a jikinka, zuwa waje na kwatangwalo na dama sannan ka fitar da numfashi. Maimaita na daƙiƙa 30 a kowane gefe, kiyaye matsatsi da numfashi cikin motsi.

Wipers Gilashin Gilashin Gaba

A. Fara farawa a gwiwar hannu tare da ƙafa tare.

B. Juya kwatangwalo zuwa gefen dama, zuwa saman ƙafar dama. Ba tare da tsayawa ba, juya kwatangwalo zuwa gefen hagu, zuwa kan ƙafar hagu. Maimaita na daƙiƙa 30, riƙe madaidaiciyar ƙira da ƙyalli.

Rashan Twist

A. Zauna a kan benci (idan akwai). Zauna da tsayi tare da yatsun kafafu a ƙasa (mafari) ko kuma daga ƙasa (mafi ci gaba), riƙe ƙwallon magunguna a gaban maɓallin ciki.

B. Juya ƙwallon magani a wajen hips na hagu, ajiye ƙafafu a tsaye. Yi sauri juyawa zuwa ƙashin dama. Ci gaba da juyawa na tsawon daƙiƙa 30.

Keke Bike

A. Fara kwanciya akan benci (idan akwai), tare da miƙe ƙafafu da ɗagawa daga ƙasa. Sanya hannaye a bayan kunnuwa tare da gwiwar hannu suna nuna .

B. Ja gwiwa dama don haka yatsan ya yi daidai da gwiwar hagu. Matse abs kuma juya don ja gwiwar hagu zuwa gwiwa ta dama

C. Canja kafafu don a jawo gwiwa na hagu zuwa kirji, kuma juyawa don ƙoƙarin taɓa hannun dama zuwa gwiwa na hagu. Tabbatar mika ƙafafu zuwa madaidaiciya don kowane wakili. Ci gaba da juyawa na tsawon daƙiƙa 30.

Gungura zuwa Jump

A. Fara kwanciya akan benci (idan akwai) tare da mika hannu sama. Ja gwiwoyi zuwa kirji don jujjuya baya kadan

B. Sa'an nan kuma yi sauri mirgina jiki gaba don zama, sanya ƙafafu a ƙasa, kuma ku zo tsaye. Da zarar ƙafafu sun taka ƙasa, tsalle sama da hannu sama

C. Rike makamai sama, zauna a kan benci, jawo gwiwoyi zuwa kirji kuma mirgine a saman baya don fara wakilci na gaba. Ci gaba na daƙiƙa 30.

Kuna son ƙarin ƙonawa? Anan akwai nasihu 20 da dabaru kan yadda ake samun abs.

Bita don