Ayyuka guda 4 don ƙone ainihin zuciyar ku

Wadatacce

• Side Plank Oblique Crunch
• Juyawa Band Torso Juyawa
• Crunch Biyu Mai Mauni
• Rataye Knee Tashi
• Bita don

Mayar da hankali akan tsokokin ku na abdominis (abin da yawancin mutane ke tunanin lokacin da suke tunanin "abs") na iya samun fakitin sexy guda shida, amma akwai wasu mahimman sassan daidai gwargwado waɗanda suka cancanci zufa. Haɗu: mabuɗin ku.

Matsalolin ku - tsokoki waɗanda ke gefen abs ɗinku kuma, idan kun kasance J.Lo, kayan haɗi ne na kayan kwalliya don mafi kyawun riguna masu yanke-suna da alhakin gyara kugu da ƙarfafa tushen ku don kwanciyar hankali gabaɗaya. (Wannan gaskiya ne musamman yayin motsa jiki na juyawa da motsi na yau da kullun da ayyuka.)

Kamar dai tare da wannan fakitin guda shida, akwai wasu darussan da yawa don yin aikin tilas ɗinku fiye da crunch keken tsohuwar-amma mai kyau. Studyaya daga cikin binciken ya gano cewa bambancin katako tare da faɗin ƙafafunsa da hannu ɗaya da ke kaiwa gaba ya haɗa gaba da ɓangarorin kashi 27 cikin ɗari mafi kyau fiye da zama, kamar yadda muka bayar da rahoto a cikin Sneaky Tips for Toning Your Abs during Any Workout. Kuma kada ku watsar da tafi-da-ƙasan jikinku yana motsawa a ranar "makamai da abs". Ayyukan motsa jiki waɗanda za a iya karkatar da su zuwa ƙafarku da cinyoyinku galibi suna buƙatar babban ƙoƙari kuma, kuma suna aiki azaman motsa jiki na ɓarna-tunanin plyo huhu da kashe-kashe kafa ɗaya.

Shin kuna yin watsi da obliques ɗin ku ko kuma kawai kuna son wasu darussan obliques masu ƙarfi don ƙarawa zuwa aikin yau da kullun? Gwada waɗannan ƙaƙƙarfan motsi guda huɗu daga mai horar da mawaƙa David Kirsch, wanda ke aiki tare da J.Lo, 'yar hoton fitila don chiseled abs. Za su ƙone ɓangarorin ku kuma su ƙarfafa tsaka -tsakin ku, stat. (Kuna son ƙarin ƙonewa? Gwada waɗannan sauran darussan 10 na manyan masu horo.)

Side Plank Oblique Crunch

A. Fara a matsayin katako na gefe, hutawa a hannun dama, tare da hannun hagu a bayan kai.

B. Kawo gwiwar gwiwar hagu zuwa ciki, sannan a koma wurin farawa. Maimaita a daya gefen.

Juyawa Band Torso Juyawa

A. Tsaya tare da ƙafafuwar faɗin kafada. Riƙe ƙungiyar motsa jiki da ke kewaye da katako ko sanda da hannu biyu a tsayin kirji.

B. Juya gangar jikin kuma ja band a kwance a jiki. Komawa wurin farawa. Maimaita a daya gefen.

Crunch Biyu Mai Mauni

A. Ka kwanta a baya tare da ƙwallon magunguna tsakanin gwiwoyin da aka lanƙwasa, ƙwaƙƙwaran hannu, da ɗaga hannayensu suna riƙe da dumbbell.

B. Cruntch sama, ɗaga sama daga kafadu yayin ɗaga ƙafafu a lokaci guda. Sannu a hankali, tare da sarrafawa, ƙananan baya ƙasa kuma maimaita.

Rataye Knee Tashi

A. Rataye akan mashaya mai ɗagawa tare da faɗin faɗin kafada da ƙafa daga ƙasa.

B. Ƙulla kwangila da kiyaye ƙafafu tare, lanƙwasa gwiwoyi da ɗaga sama zuwa kafada ta dama. Rage baya ƙasa, kuma durƙusa gwiwoyi har zuwa kafadar hagu. Ci gaba da bangarori dabam dabam.

Bita don