Kugwiritsa ntchito kanthawi kochepa kwambiri kwa 13 kwa omwe sanapite ku Blogilates

Kuchita masewera olimbitsa thupi pamimba ndikofunikira osati kungolimbitsa minofu yam'mimba, koma kupewa kupweteka kwa msana ndi kutsikira kumbuyo. Minofu corset imathandizira msana, chifukwa chake zolimbitsa thupi zimathandiza kwambiri pantchito yolumikizira mafupa athu. 13 imakupatsani zolimbitsa thupi kwakanthawi kochepa kwa omwe achoka pa Blogilates kwa mphindi 10 zomwe zidzakhala zowonjezera kuwonjezera m'kalasi mwanu.

Ndikofunikira kudziwa kuti ndizovuta kwambiri kuchotsa mafuta am'mimba, okha kupanga zopinira. Pofuna kuthetsa mimba muyenera kukhala ndi njira yokwanira: kuchepa kwa kalori komanso kuchita masewera olimbitsa thupi pafupipafupi. Koma kulimbitsa minofu, kusintha kamvekedwe, kumangitsa mimba motsimikiza kuti mudzatha kuthandizira. Osatengeka ndimimba yolimbitsira thupi: 10-15 mphindi 2-3 sabata Ndikokwanira kuwonjezera pa mapulogalamu amthupi lonse.

Casey Ho amapereka makanema achidule azovuta zapakatikati, omwe azitha kuchita chilichonse. Ngati zolimbitsa thupi zina ndizovuta kwa inu, musadandaule. Pitirizani kuchita zinthu pafupipafupi, ndipo popita nthawi mudzamva kusintha kwakukulu. Samalani pophunzitsa sanali kupinda msana, kumbuyo kunakanikizika pansi. Jambulani mimba, siyenera kumasuka, koma osapumira.

Chenjezo! Zambiri zolimbitsa thupi osavomerezeka kupha anthu omwe ali ndi matenda achilengedwe a msana mu ululu wam'mbuyo wam'munsi komanso kumbuyo, komanso kupezeka kwa diastasis atabereka. Ngati mukumva kuti kulimbitsa thupi kulikonse kumakupweteketsani kapena kusakuvutitsani, tulukani kapena siyani maphunziro.

Mavidiyo onse ali pansi, kusungira sikofunikira, nthawi yayitali yantchito za maminiti a 10. Kwenikweni Casey Ho amapereka masewera olimbitsa thupi kuchokera ku Pilates powerenga mosamala minofu yakuya yam'mimba ndi khungwa: zikopa, zotchinjiriza zosinthira, zana, thabwa, Njinga, kutambasula mwendo, kukoka miyendo yowongoka, kupindika kumbuyo, bwato, lumo, ndi zina zambiri.

Zochita zabwino kwambiri za 60 zochokera ku Pilates

Kulimbitsa thupi kwakanthawi kochepa pamimba ndi Casey Ho

1. Wangwiro 10 ABS

Pulogalamuyi mupeza zolimbitsa thupi 10 zothandiza pamimba: Yendetsani Ndi Kupindika, Ankle Yafika, Flutters, Criss-crosss, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Maphunzirowa ndi achidule, koma othandiza kwambiri pamisempha yayikulu.

2. Chotsitsa cha Belly

Pulogalamu imeneyi ntchito ndi minofu ya atolankhani m'munsi. Ntchitoyi imakhalanso yosiyanasiyana komanso yabwino. Zotsatira zotsatirazi: Mazana, Doble Leg Stretch, Phazi la Barbie, Reverse Crunch, Crunch 1-2-3, Heel Clicks, Onani Saw Abs, Helicopters, Corkscrew, Single Drop.

3. Oyendetsa POP Oyendetsa Pang'ono

Kuchita masewera olimbitsa thupi kwa mphindi 10 kuchokera kwa Casey Ho kumaphatikizapo machitidwe 4 okha: Kukulitsa Kwakuwonjezera, Kuwombera kawiri Kukulitsa, Bwererani ku Rollover, Hip Twist to Butt Lift. Kalasiyi idzachitika mwachangu, koma moyenera.

4. Ultimate Ab Workout 2016

Pochita masewera olimbitsa thupiwa mukuyembekezera kuti chimakweza miyendo kumapazi kuti mugwire khungwa. Ngati muli ndi mavuto am'mbuyo, ndibwino kuti pulogalamuyi isunthidwe. Kuchita masewera olimbitsa thupi: Ballerina Khalani Pamwamba (zingapo njira), Scissors Kick, Leg Circle, Cha Cha Abs, Double Leg Lift, Teaser.

5. Kwambiri Ab Workout Mania

Pochita masewerawa mumakhala masewera olimbitsa thupi ochokera ku Pilates: abs yanu idzawotcha! Kuchita masewera olimbitsa thupi kumatsatira wina mosadukiza mu miyambo yabwino ya Pilates. Zochita zonse zimachitidwa kumbuyo.

6. Kulimbitsa Thupi Lovuta

Izi sizomwe timachita nthawi zonse kumbuyo, koma pali zingwe zam'mbali komanso zachikale, zosintha zawo, ndi masewera olimbitsa thupi a Superman, omwe ndi othandiza kwambiri kulimbitsa kumbuyo.

7. Kore Crusher - Best Ab kulimbitsa thupi

Zochita zina zomwe zingakuthandizeni kuti mugwire bwino ntchito pamavuto ochepa. Kanemayo Casey amapereka kuti azigwira ntchito m'mimba makamaka pakupotoza ndi kukweza mwendo.

8. Abs Pamoto

Pulogalamuyi imaphatikizapo kuchita masewera olimbitsa thupi m'mimba, chifukwa chake, amakopa chidwi cha wophunzirayo. Kuchita masewera olimbitsa thupi: Genie Abs Eagle Abs, Runaway Abs, Double Leg Stretch, Clock Abs, Hollow Rock single Leg Drop, The Ear Thquake.

9. Wosangalala Mwakhama Kore Ab kulimbitsa thupi

Muntchito iyi yopanda ma Blogilates idangokhala ndi machitidwe 5 okha. Ntchito ndi yochedwa komanso yolingalira ndikukula kwambiri kwa minofu yayikulu. Kuchita masewera olimbitsa thupi: Sitima Yoyendetsa Sitima, Miyendo Yoyenda Yokha Ab, Kufikira Criss-cross, Genie Abs.

10. Lathyathyathya Abs kulimbitsa thupi kwa Oyamba

Koma kulimbitsa thupi kumeneku ndi koyenera kwa oyamba kumene. Zimaphatikizapo machitidwe osiyanasiyana, koma adapangidwa kuti azibwereza kangapo, kotero phunziroli ndi losavuta kutsatira kuyambira koyambirira mpaka kumapeto. Zochita: Pendekera Pamwamba, Mazana, Kutaya Mwendo Umodzi, Kukulitsa Mwendo Wapawiri, Kuwombera Pamiyendo Pamwamba, Kuwombera Miyendo Kumapiko, Oblique Swivels, Kupotoza Crunch, Crunch, Plank, Forearm Plank, Side Plank.

11.Kulimbitsa Kwambiri Kwambiri (gawo 1, 2, 3)

Casey Ho alinso ndi mndandanda wamavidiyo atatu achidule a Extreme Abs Workout. Maphunziro siowopsa, koma okwanira. Zithandizira kuti ntchito yanu ikhale pamimba.

Bonasi: 1000 Abs Challenge (mphindi 30)

Ngati mukufuna kuchita nthawi yayitali, yesani maphunziro a mphindi 30 Zovuta za 1000 Abs kuchokera ku Blogilates, zomwe zingakuthandizeni kuyang'ana minofu yam'mimba. Zochita zonse zimachitika m'malo apamwamba.

Onetsani kulimbitsa thupi kwakanthawi kochepa kwa omwe sanatuluke mu Blogilates kupita ku dongosolo lanu lolimbitsa thupi kuti mulimbitse minofu yam'mimba ndi minofu. Ngati mukufuna kuchita ndi Casey Ho, tikukulimbikitsani kuti muyang'ane:

Kwa oyamba kumene, kuchepa thupi, kulimbitsa thupi m'mimba

Siyani Mumakonda