Zochita zapamwamba za 15 zakumimba zayimirira: zopanda zidutswa ndi matabwa!

Ndatopa ndi ma crunches ndi matabwa a abs? Kapena mumakhala ndi mavuto kumbuyo kwanu ndi m'chiuno mwanu, kotero mumamvanso kuti simumatha kuchita masewera olimbitsa thupi pansi? Akupatsani njira yabwino kwambiri: masewera olimbitsa thupi oyimirira popanda ma UPS achikale ndi matabwa.

Makhalidwe a maphunziro pamalo atolankhani

Maphunziro ambiri amachitika pa atolankhani pamalo oonekera kapena pa bar. Munthawi imeneyi pali katundu wolimba pamsana komanso paphokoso pang'ono panjira ya masewera olimbitsa thupi mumatha kumva kupweteka kumbuyo, khosi kapena kumbuyo. Izi ndizowopsa kwa iwo omwe ali ndi vuto lakumbuyo kwakanthawi kapena kovuta - pakadali pano, zolimbitsa thupi zilizonse ayenera kuchitidwa mosamala kwambiri.

Monga mukudziwa, kuonda sikofunikira kuti mutsegule atolankhani. Mimba yamafuta imayenda bwino ndi zoletsa zoyenera pakudya ndi masewera olimbitsa thupi. Komabe, zolimbitsa thupi za abs zimathandizira kulimbitsa minofu ya corset, yomwe ndiyofunika kwambiri pa thanzi lathu. Kumpped KOR imathandizira kukhala ndi msana wowongoka ndikusintha mawonekedwe. Minofu yamphamvu ya corset imachepetsa kuchepa kwa msana panthawi yamphamvu komanso zolimbitsa thupi. Koma ngati mukutsutsana kuti muzitsitsa atolankhani pansi, ndiye kuti njira ina yabwino ndi machitidwe omwe amayimilira.

Zosankha zingapo zolimbitsa m'mimba

amene makamaka masewera olimbitsa thupi oyimirira bwino:

  • kwa iwo omwe akufuna kusiyanitsa zolimbitsa thupi zawo pamimba
  • omwe samachita masewera olimbitsa thupi pansi chifukwa cha mavuto am'mbuyo
  • iwo omwe ali ovuta kwambiri kuchita zopindika ndi matabwa
  • iwo omwe ali ndi nyumba zolimba kapena zozizira ndipo alibe Mat
  • kwa iwo omwe amakonda kupita panja ndipo amakonda masewera olimbitsa thupi

Kodi maubwino a maphunziro atolankhani kuyimirira ndi ati? Choyamba, maphunziro awa amaphatikizira ntchito osati minofu yam'mimba yokha komanso minofu ya kumbuyo, mikono ndi matako. Chachiwiri, pogwira ntchito yamagulu angapo am'mimba mumawotcha ma calories ambiri kuposa ma crunches pansi. Chachitatu, zolimbitsa thupi m'mimba ndizosavuta kuphatikiza ndi zolimbitsa thupi (simuyenera kusintha malo ozungulira ofukula thupi), zomwe ndizothandiza makamaka kwa iwo omwe akufuna kuonda. Makina oyimilira olimbitsa thupi amaphatikizaponso zopindika, kupinda, kutembenuka, kupindika, zomwe zimakhudza minofu yonse yapakati.

Ntchito zolimbitsa thupi zimatha kutenga mphindi 10-20, kuti zibwererenso mu bwalo 2-3 kuti mugwiritse ntchito ngati Supplement kapena kuphatikiza magulu angapo kukhala pulogalamu imodzi. Pazinthu zina zolimbitsa thupi mufunika ma dumbbells kapena mabotolo amadzi. Ndikupangira kuti musindikize kuti muphunzitse 3-4 pa sabata kwa mphindi 10-15 or 1-2 pa sabata kwa mphindi 30-40. Ngakhale mutakhala ndi m'mimba mosabisa, musaiwale kugwira ntchito yolimbitsa minofu yam'mimba kupewa mavuto am'mbuyo chifukwa cha corset yofooka.

Zochita 15 zolimbitsa m'mimba

Kuchita masewera olimbitsa thupi poyimirira kuchokera ku HASfit

Mwinanso pulogalamu yabwino kwambiri komanso yabwino yosindikizira idapatsa makochi HASfit. Kanema wawo pali zolimbitsa thupi zitatu zam'mimba zomwe zimayimilidwa. Amakhala kwa mphindi 3-13, pamaphunziro, mudzafunika zopepuka. Makochi akuwonetsa zolimbitsa thupi zosankha 15: zosavuta komanso zovuta, kuti mutha kusintha pulogalamuyo kuti igwirizane ndi zomwe mumachita.

Ntchito zopitilira 20 zapamwamba zam'mimba kuchokera ku HASfit

Kulimbitsa thupi kwa 13 Min kwa Akazi & Amuna Kunyumba - Cardio Standing Abs Workout Mimba

Kuchita masewera olimbitsa thupi poyimirira kuchokera ku FitnessBlender

Maphunziro okwanira kwambiri pamakina osindikizira amaperekedwa kwa njira FitnessBlender. Imatenga mphindi 30 ndipo ikuthandizani kuti mugwiritse ntchito bwino corset ya minofu. Mupeza zochitika zochepa zochepa za 7 zomwe zimabwerezedwa mozungulira katatu. Zochita zina ziwiri zochokera ku FitnessBlender mphindi 3 zapitazi, mutha kuzigwiritsa ntchito ngati Supplement.

Masewera a Cardio pamimba kuchokera ku FitnessBlender

Kulimbitsa thupi kwa mimba yochokera kwa Amy BodyFt

Kugwira ntchito yosavuta yolimbitsa thupi atolankhani atayimirira pamenepo ndi wophunzitsa Amy, yemwe amatsogolera njira ya BodyFit. Magulu onse awiriwa amathamanga kwa mphindi 10, mudzafunika dumbbell. Amy waphatikizira zolimbitsa thupi zochepa za kalasi, koma kugunda kwa mtima kwanu kudzawonjezeka chifukwa chobwerezabwereza mwachangu. Kanema wachiwiri ndiwowonjezera pang'ono.

Kuchita masewera olimbitsa thupi poyimirira kuchokera ku GymRa

Kanema wa Youtube, GymRa imapereka maphunziro apakatikati owotcha ma calories, omwe amasinthasintha masewera olimbitsa thupi ndi m'mimba. Phunziroli limatenga mphindi 10. Kuti muchite masewera olimbitsa thupi, mufunika ma dumbbells ochepa, koma mutha kuchita popanda iwo.

Kulimbitsa thupi ntchafu ndi matako kuchokera ku GymRa

12 Min Kuyimilira Abs yokhala ndi zolemera // Abs Core Oblique

Chitani masewera olimbitsa thupi mutayima kuchokera ku Chloe Ting

Kuchita masewera olimbitsa thupi kosangalatsa komanso kotheka kwa abusa akuyimira mphunzitsi Chloe Ting. Mupeza zolimbitsa thupi 10 zomwe zimachitika mozungulira masekondi 50 kugwira ntchito / masekondi 10 kupumula. Pulogalamuyi imakhudzanso zolimbitsa thupi, koma wophunzitsayo akuwonetsa mtundu wosavuta wa masewerawo, chifukwa chake zochitikazo zigwirizana ndi wophunzira wosazindikira.

Chitani zolimbitsa thupi poyimirira kuchokera kwa a Jessica Smith

Chosindikizira china chachifupi cha mphindi 10 chimapereka a Jessica Smith. Kukuyembekezerani masewera olimbitsa thupi a 6 okhala ndi ma dumbbells, omwe mungagwiritse ntchito minofu ndikuwotcha mafuta.

Masewera olimbitsa thupi a Barna pamimba ataimirira kuchokera kwa Linda Wooldridge

Linda Wooldridge amaphunzitsa maphunziro am'mimba a barnych. Zolimbitsa thupi zimachitidwa ndikuphatikizira kwa minofu ya matako ndi mapazi, chifukwa chake mumagwira ntchito m'malo onse ovuta. Phunziroli limatenga mphindi 20.

Kulimbitsa thupi kwa miyendo kuchokera kwa Linda Wooldridge wopanda squats ndi kudumpha

Kulimbitsa thupi kwa Ballet pamimba Wovina ataimirira pa Malangizo aulesi

Awa ndi maphunziro ena a ballet otsindika m'chiuno ndi m'mimba, njira ya youtube, Malangizo aulesi Wovina. Mukuyembekezera masewera olimbitsa thupi ndi mpando (makehift lathe), omwe samakhudza thupi lokha koma thupi lonse. Mphindi 15 yabwino kwa mafani amtunduwu wamaphunziro.

Olimbitsa m'mimba ataimirira kuchokera kwa Nicole Perry

Pochita masewerawa kwa mphindi 20 mutolankhani mudzafunika mipira yamankhwala, koma mutha kugwiritsa ntchito chizolowezi chokhazikika kapena osachita chilichonse. Mupeza masewera atatu osavuta a corset ya minofu, pakati pakupuma kwa mabwalo.

Kulimbitsa m'mimba kuyimirira kuchokera kwa Ekaterina Kononova

Kulimbitsa thupi uku ndikuchokera kwa atolankhani a Ekaterina Kononova ayimiranso. Pulogalamuyi ikuyenda molingana ndi chiwembucho: masekondi 45 akugwira ntchito / masekondi 15 kupumula. Pakati zolimbitsa thupi Catherine amapereka kuthamanga pa kasupe mwendo kukweza. Mudzapeza mphindi 10 zogwira mtima.

Makanema 10 ochepetsa thupi osadumpha kuchokera kwa Ekaterina Kononova

Kulimbitsa m'mimba kuyimirira kuchokera ku Tatiana Melamed

Uwu ndi maphunziro ena apamwamba mchilankhulo cha Russia ndi mphindi 10 kuchokera kwa Tatiana Melamed. Mufunika ma dumbbells. Kuchita masewera olimbitsa thupi kumaphatikizapo machitidwe asanu omwe amachitidwa mobwerezabwereza 5 pa mwendo uliwonse.

Ngati mukufuna kulimbitsa thupi moyenera kutali ndi zovuta, mudzawonanso:

Mimba, Kumbuyo ndi m'chiuno

Siyani Mumakonda