Sexy Abs

Wadatacce

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The Payoff

Tafiya daga kwanciya zuwa zama a mike yana aiki tsakiyar ku ta hanyar mafi girman motsi fiye da ƙwanƙwasawa. A super-hannun taki yana ƙara fa'ida. "Yin numfashi yayin da kuke ɗagawa, wani kuma yayin da kuke runtsewa, yana tilasta tsoffin tsoffin tsokokin ku suyi kwangila da ƙarfafawa-kuma hakan yana taimakawa cire ciki," in ji Jennifer Spencer, mai ba da horo a Canyon Ranch Spa a Tucson, Arizona. A cikin makonni baccinku zai yi daɗi kuma za ku sami kwanciyar hankali, godiya ga tushen da ya fi ƙarfi. Ba za ku sami hakan daga matsakaicin ƙuncin ku ba!

Don sakamako mafi kyau

> Yi saiti 2 ko 3 na 6 zuwa 8 reps sau uku ko huɗu a mako.

> Mafari, fara da lanƙwasa rabin hanya kawai. Idan kuna jin wani ciwo a bayanku ko wuyanku, tsaya ko tambayi mai ba da horo don taimako tare da kammala siffar ku.

Yadda Ake Yi

> Kwance fuska tare da miƙa kafafu a ƙasa, gwiwoyi da ƙafafu a haɗe, yatsun yatsunsu. Miƙa hannu sama da kirji, yatsun hannu da yatsun hannu suna fuskantar ƙafa. Yi kwangilar abs don haka ƙananan bayanku ya taɓa bene.

> Inhale da ɗora ƙafar ka yayin da kake zagaye kashin ka, ƙananan hannayen ka a gabanka, a hankali ka nade [A]; fitar da numfashi yayin da kafadarka ta share kasa, kuma ka ci gaba da fitar da numfashi har sai kana zaune, hannunka ya mika a gabanka [B].

> Yi numfashi, kuma akan fitar da iska, sannu a hankali ku rage gangar jikinku zuwa ƙasa. Maimaita.

Kurakurai Don Gujewa

> KADA KA tsayar da baya yayin da kake jujjuya sama da ƙasa; yana ƙarfafa kashin bayanku.> KADA KU ɗaga ƙafafunku daga ƙasa; wannan yana ɗaukar wasu fifiko daga abs ɗin ku kuma yana iya raunana ku. > KADA KA ɗaga goshinka ko sauke kai baya, wanda zai iya cutar da wuyanka.

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