Ntchito zopitilira 20 zapamwamba zam'mimba zochokera ku HASfit + kumaliza kalendala m'masiku 30

Kugwira ntchito yosindikiza sikungophatikiza zolimbitsa thupi za rectus abdominis, yomwe imawoneka ngati paketi 6, koma zolimbitsa thupi lonse. Makochi a HASfit amakuphunzitsani mwachidule masiku 30 omwe angapangitse mimba yanu kukhala yolimba ndikuthandizira kulimbitsa minofu ya corset.

Ngakhale simukufuna kuchita pa kalendala, onetsetsani kuti mwatenga kanema wina wazosankha zomwe mukufuna. Maphunzirowa ndi angwiro monga Wowonjezera pamaphunziro aliwonse, popeza imatenga mphindi 5-15 zokha. Kuphatikiza apo, pali njira zina zophunzitsira:

  • kwa oyamba kumene
  • mbali yakumunsi yokha ya mimba
  • kokha ndi oblique minofu yam'mimba
  • ndi masewera olimbitsa thupi omwe achita moyimirira, ngati mukutsutsana kuti mugone chagada.

Pulogalamu 30 Tsiku Ab Vuto kuchokera HASfit masiku 30

Ngati mukufuna ntchito yayikulu paminyewa yayikulu, pomwe simukuchita mphindi 15 patsiku, yesani pulogalamuyi Tsiku la 30 Ab Challenge LABWINO kuchokera. Kalendala imaphatikizanso kulimbitsa thupi kwapadera kwa 18, chifukwa chake mumatsimikizika kuti musakhale otopetsa komanso osasangalatsa. Kanema wamimba adzakuthandizani kukulitsa kamvekedwe kathupi ndikulimbitsa mphamvu. Kuti mupeze zotsatira zabwino, ophunzitsa amalimbikitsa kuphatikiza pulogalamuyi ndi zakudya zoyenera ndi zina zolimbitsa thupi.

Zochita za 14 zotsika kwambiri kuchokera ku FitnessBlender kwa oyamba kumene osadumpha

Maphunzirowa akuyenera pafupifupi mulingo uliwonse wamaphunziro chifukwa cha kusintha kosiyanasiyana kwa masewera olimbitsa thupi omwe amapatsa makochi. Zovutazo zakonzedwa masiku 30, maphunziro amapita motsatizana. Muyenera kuthana ndi mphindi 5-15 patsiku, kasanu pa sabata ndi masiku awiri opuma. Ngati pulogalamu iliyonse yamakanema ndiyovuta kwambiri, mutha kukhalabe nayo ndikuyamba kusuntha mukangodziwa bwino.

Kulimbitsa thupi Vuto la Ab sikufuna zida zina zowonjezera kupatula Mat. Komabe, pa masewera olimbitsa thupi mungafunike ma dumbbellsngati mukufuna kuchita mtundu wapamwamba. Kulemera kwake kwa dumbbell kumatsimikizika payekha, nthawi zambiri kumakhala kolemera kuchokera 1 kg mpaka 5 kg. Ntchitoyi ndi yoyenera kwa amayi ndi abambo.

Mavidiyo 20 afupi pamimba ochokera ku HASfit

Akupatseni kulimbitsa thupi 20 kuchokera ku HASfit m'mimba ndi khungwa. Ambiri mwa iwo adalowa nawo pulogalamuyi 30 Tsiku Ab Vuto, koma mutha kuzichita nokha popanda kalendala posankha chimodzi chosangalatsa kwambiri kanema yanu.

5 mphamvu yophunzitsira thupi lonse kuchokera pa youtube channel HASfit

Chitani masewera olimbitsa thupi pamimba komanso khungwa kwa mphindi zisanu

1. 5 Min Easy Ab Workout ya Oyamba

Kutsegula m'mimba kwanga kwa oyamba kumene opanda zida:

  • Bweretsani Knee Crunch
  • M'chiuno Ups
  • Fikirani Kutupa (miyendo yakwezeka)
  • Knee imodzi Kwezani + Crunch Combo
  • Kuyimirira Elbow to Knee Oblique Crunch
5 Min Easy Ab Workout Kunyumba Kwa Akazi, Amuna, & Achinyamata - Abs Workout ya Oyamba

2. 5 Minute Abs Workout Kunyumba Palibe Zida

Chitani masewera olimbitsa thupi m'mimba opanda zida:

3. 5 Min Kutsika Ab Workout

Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:

4. 5 Min Kutsika Ab Workout 2

Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:

Chitani masewera olimbitsa thupi pamimba ndi kutumphuka kwa mphindi 7-8

5. Mphindi 7 Zolimbitsa Thupi Zam'mimba

Chitani masewera olimbitsa thupi m'mimba kwa mphindi 7 popanda zida:

6. 7 Min Kuyimilira Ab Workout

Masewera olimbitsa thupi omwe amayimirira:

7. 8 Min Abs Six Phukusi kulimbitsa thupi

Kuchita masewera olimbitsa thupi pamimba kwa mphindi 8 popanda zida zilizonse:

Chitani masewera olimbitsa thupi pamimba komanso khungwa kwa mphindi zisanu

8. 10 Min Easy Abs kulimbitsa thupi kwa Oyamba

Kutsegula m'mimba kwanga kwa oyamba kumene opanda zida:

9. 10 Minute Abs kulimbitsa thupi kwa Oyamba

Kulimbitsa thupi kwina kwa oyamba kumene opanda zida:

10. 10 Min ABS kulimbitsa thupi

M'mimba mwanga kulimbitsa thupi kwa mphindi 10 osalemba:

11. 10 Min ABS kulimbitsa thupi 2

Njira ina kwa mphindi 10 wopanda zida:

12. 10 Min Abs ndi Obliques kulimbitsa thupi

Chitani masewera olimbitsa thupi m'mimba ndi oblique opanda zida:

13. 10 Min Abs ndi Oblique kulimbitsa thupi 2

Njira yachiwiri pamimba ndi oblique minofu:

14. 10 Min Kutsika Ab Olimbitsa Thupi

Njira yachiwiri pamunsi pamimba yopanda zida:

15. 10 Min Lower Ab Workout 2

Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:

Chitani masewera olimbitsa thupi pamimba ndi kutumphuka kwa mphindi 12-14

16. Kulimbitsa thupi kwa 12 Min Oblique

Kuphunzitsa motsindika ma oblique

17. 14 Min MMA Ab kulimbitsa thupi

Maphunziro kutengera masewera olimbitsa thupi:

Chitani masewera olimbitsa thupi pamimba ndi khungwa kwa mphindi 15-20

18. 15 Min Abs ndi Obliques kulimbitsa thupi

Kuchita masewera olimbitsa thupi m'mimba ndi oblique:

19. Mphindi 15 Kuyimilira kwa Abs Workout

Masewera olimbitsa thupi omwe amayimirira:

20. 15 Minute Kwambiri Ab Workout

Zochita zolimbitsa thupi m'mimba:

Bonasi: 20 Minute Ab Workout ya Akazi & Amuna

Kuchita masewera olimbitsa thupi kwa mphindi 20, momwe machitidwe ena kumbuyo ndi kachingwe pophunzira minofu ya kotekisi yonse.

Ngati mukufuna kuchepetsa thupi m'mimba, onetsetsani kuti mukuwerenga nkhaniyi: Kodi mungatani kuti muchepetse thupi m'dera lina la thupi?

Kuchepetsa thupi, Belly

Siyani Mumakonda