Zamkatimu
- Pulogalamu 30 Tsiku Ab Vuto kuyambira HASfit masiku 30
- Mavidiyo 20 afupi pamimba ochokera ku HASfit
- Chitani masewera olimbitsa thupi pamimba komanso khungwa kwa mphindi zisanu
- Chitani masewera olimbitsa thupi pamimba ndi kutumphuka kwa mphindi 7-8
- Chitani masewera olimbitsa thupi pamimba komanso khungwa kwa mphindi zisanu
- Chitani masewera olimbitsa thupi pamimba ndi kutumphuka kwa mphindi 12-14
- Chitani masewera olimbitsa thupi pamimba ndi khungwa kwa mphindi 15-20
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
2. 5 Minute Abs Workout Kunyumba Palibe Zida
Chitani masewera olimbitsa thupi m'mimba opanda zida:
- Bear Plank Fikirani Thru / kuchokera Knees
- Iso Mwendo Kwezani + Scissor Arm / Knees Bent
- Mwendo Wonama Chithunzi 8's / Knees Bent
- Kuthamanga Kwakukulu Kwambiri Kuzungulira + Thru / T Kusinthasintha kuchokera ku Maondo
- Ziphuphu za Njinga / Miyendo Kubwerera Kumbuyo
- Mapulani ochokera ku Maondo
Yang'anani kanema iyi pa YouTube
3. 5 Min Kutsika Ab Workout
Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:
- Kwezani Mwendo + Kutembenuza Kukula / Knee Kwezani + Kutembenuza Kukula
- Kuwombera / Kuwombera
- Wothamanga Khalani Pamwamba / Omasulira Omasinthidwa
- Chithunzi 8 / ndi Bent Knee
- Mabodza Amiyendo Amabodza / okhala ndi Bne Bent
Yang'anani kanema iyi pa YouTube
4. 5 Min Kutsika Ab Workout 2
Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:
- High Plank Bnee Up and In / kuchokera Pamabondo
- V Crunch / Mwendo Umodzi V Crunch
- Thupi Lopanda / lokhala ndi Mabondo Bent
- Phiri Lokwera
Yang'anani kanema iyi pa YouTube
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:
- Jack Knives / Zosinthidwa
- High Plank - Side Plank - Elbow to Bnee / Palibe Chigoba Chopindika
- V-Ups / Mwendo Umodzi V Kukwera
- Bulu Wapamwamba Wokwera + Knee ku Elbow / Bne into Chest
- Njinga za Ab / Miyendo Yosinthidwa kuchokera pansi
- Liwiro Scissor Mwendo Umakweza / Knee Imakweza
- Kufikira Kwama Spring / Crunches
Yang'anani kanema iyi pa YouTube
6. 7 Min Kuyimilira Ab Workout
Masewera olimbitsa thupi omwe amayimirira:
- Kuyimirira Pike
- Bondo kuwaza
- Pewani Jump Twist kuchokera Kugawanika
- Kuphulika kwa Oblique (Knee to Elbow out)
- Nyimbo za Nordic
- Gawani Maganizo Kukhazikika
- Pamapewa
Yang'anani kanema iyi pa YouTube
7. 8 Min Abs Six Phukusi kulimbitsa thupi
Kuchita masewera olimbitsa thupi pamimba kwa mphindi 8 popanda zida zilizonse:
- Situps / Crunches Level 3
- Superman Plank kuchokera ku Knees
- Kukwera Knee Tuck / Kunama Bondo Tuck
- Situps / Crunches Yamasika
- Theka Boti Kupotoza / Kusinthidwa w / Mapazi Pansi
- Forearm Plank Twist / kuchokera Pamabondo
Yang'anani kanema iyi pa YouTube
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:
- Bweretsani Knee Crunch
- M'chiuno Ups
- Fikirani Kutupa (miyendo yakwezeka)
- Knee imodzi Kwezani + Crunch Combo
- Kunama Bondo Kupotoza
- Half Get Up (mphindi 40 mbali iliyonse)
- Kunama Knee Kwezani
- Kusintha kwa Oblique
- Knee Chops (mphindi 40 mbali iliyonse)
Yang'anani kanema iyi pa YouTube
9. 10 Minute Abs kulimbitsa thupi kwa Oyamba
Kulimbitsa thupi kwina kwa oyamba kumene opanda zida:
- Mapulani Amapewa Akumanja kuchokera Kumapazi / Mapazi kuchokera
- Hip Up
- Bweretsani Crunch
- Plank kuchokera ku Maondo / Mapazi kuchokera
- Anakhala Bondo Tuck Mmodzi / Miyendo Iwiri
- Mbalame Mbalame / + Knee ku Elbow
- Mbali Yamkati kuchokera m'maondo / Mapazi kuchokera
- Thupi Lopanda ndi Maondo Opindika / Miyendo Molunjika
Yang'anani kanema iyi pa YouTube
10. 10 Min ABS kulimbitsa thupi
M'mimba mwanga kulimbitsa thupi kwa mphindi 10 osalemba:
- Kutsika Kwapansi / Kuchokera Pamabondo
- 1: 3 Tempo Leg Kukweza / Knee Kwezani Tempo
- Reverse Plank Kick / Modified Reverse Plank Kick
- Bear Plank Paphewa Kukhudza / Kukhudza Pamapewa kuchokera Knees
- Thupi Lopanda Gwirani / Thupi Lopanda Gwirani w / Bnees Bent
- Khalani Up Clam / Clam Crunch
- Kunama Kupotoza Mwendo / Kupindika Knee Kupotoza
- High Plank Bnee Up and In / kuchokera Pamabondo
- Khalani Pamiyendo Kukhudza / Kufikira Ziphuphu
- Mapulani ochokera ku Maondo
Yang'anani kanema iyi pa YouTube
11. 10 Min ABS kulimbitsa thupi 2
Njira ina kwa mphindi 10 wopanda zida:
- Kukhudza Kwakukulu Kwambiri M'chiuno
- Kwezani Mwendo + Kutembenuza Kukula / Knee Kwezani + Kutembenuza Kukula
- 1: 3 Tempo Situp / Crunch Tempo Fikirani
- Mbali Yammbali Yamkati Yopita ku Knee Crunch kuchokera Pamabondo
- V Tucks Mwendo Umodzi
- Bear Plank Fikirani Thru / kuchokera Knees
- Iso Mwendo Kwezani + Scissor Arm / Knees Bent
- Mwendo Wonama Chithunzi 8's / Knees Bent
- Kuthamanga Kwakukulu Kwambiri Kuzungulira + Thru / T Kusinthasintha kuchokera ku Maondo
- Ziphuphu za Njinga / Miyendo Kubwerera Kumbuyo
- Mapulani ochokera ku Maondo
Yang'anani kanema iyi pa YouTube
12. 10 Min Abs ndi Obliques kulimbitsa thupi
Chitani masewera olimbitsa thupi m'mimba ndi oblique opanda zida:
- Kukhudza Kwakukulu Kwambiri M'chiuno
- Kwezani Mwendo + Kutembenuza Kukula / Knee Kwezani + Kutembenuza Kukula
- 1: 3 Tempo Situp / Crunch Tempo Fikirani
- Mbali Yammbali Yamkati Yopita ku Knee Crunch kuchokera Pamabondo
- V Tucks Mwendo Umodzi
- Kuyimirira Elbow to Bnee / Standing Oblique Crunch (palibe bondo)
- Kunama Mwendo Kupotoza / Kunama Bondo Kupotoza
- Bwalo Lapamwamba Lapansi ku Elbow / Maondo kuchokera
Yang'anani kanema iyi pa YouTube
13. 10 Min Abs ndi Oblique kulimbitsa thupi 2
Njira yachiwiri pamimba ndi oblique minofu:
- Situps / Crunches Level 3
- Superman Plank kuchokera ku Knees
- Kukwera Knee Tuck / Kunama Bondo Tuck
- Kunama Kupotoza Mwendo / Kupindika Kwamaondo
- Kusinthasintha kwa T / kuchokera Pamabondo
- Kukwera Kwa Mapiri A Thupi / Kusinthidwa
- Padziko Lonse
Yang'anani kanema iyi pa YouTube
14. 10 Min Kutsika Ab Olimbitsa Thupi
Njira yachiwiri pamunsi pamimba yopanda zida:
- Zidole Zapazi / Maondo Apindika
- Miyendo Yamiyendo / Maondo Apindika
- Moni Dolly / Knees Bent
- Kuthamanga Kwakukulu Kumtunda
- Mkati ndi Kutuluka / Mapazi Kubwerera Kutsika
- V-Up / Split V-Up (mwendo umodzi)
- Njinga Zowongoka / Mapazi Kubwerera Kumunsi
- Kukwera Mapiri
Yang'anani kanema iyi pa YouTube
15. 10 Min Lower Ab Workout 2
Kuchita masewera olimbitsa thupi pamunsi pamimba popanda zida:
- Kwezani Mwendo + Kutembenuza Kukula / Knee Kwezani + Kutembenuza Kukula
- Kuwombera / Kuwombera
- Wothamanga Khalani Pamwamba / Omasulira Omasinthidwa
- Chithunzi 8 / ndi Bent Knee
- Mabodza Amiyendo Amabodza / okhala ndi Bne Bent
- High Plank Bnee Up and In / kuchokera Pamabondo
- V Crunch / Mwendo Umodzi V Crunch
- Thupi Lopanda / lokhala ndi Mabondo Bent
Yang'anani kanema iyi pa YouTube
Chitani masewera olimbitsa thupi pamimba ndi kutumphuka kwa mphindi 12-14
16. Kulimbitsa thupi kwa 12 Min Oblique
Kuphunzitsa motsindika ma oblique
- Kutembenuka kwammbali / mbali
- Jack Knife / Modified
- Side Plank Dips / Maondo kuchokera
- Kuphulika Kwambiri Kwambiri
- Kunama Kupotoza Mwendo / Kupindika Kwamaondo
- Kusinthasintha kwa T / kuchokera Pamabondo
- Kukwera Kwa Mapiri A Thupi / Kusinthidwa
- Padziko Lonse
Yang'anani kanema iyi pa YouTube
17. 14 Min MMA Ab kulimbitsa thupi
Maphunziro kutengera masewera olimbitsa thupi:
- Punch ndi Situp Combo + Upa
- Mbali Yoyendetsa Kutali
- DB Maondo
- Zingwe Zamagetsi
- Triangle Yamiyendo Yonama
- Kwezani Mwendo + Pullover
- Kwezani Mwendo + Pullover Scissor
- Mapulani Otsatira
- Chimbalangondo Khalani Pansi
- Kuyenda Kwambiri kwa DB Plank
- Phiri Lokwera
- Plank
Yang'anani kanema iyi pa YouTube
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:
- Gawani Pamwamba Pazambuyo / mopanda Zolemera
- Kudula kwa Wood / kopanda zolemera
- Mphero / yopanda zolemera
- Russian Twists / yopanda zolemera
- Zogawanika / zopanda Kulemera
- Kuyimirira Elbow to Bnee / Standing Oblique Crunch (palibe bondo)
- Kunama Mwendo Kupotoza / Kunama Bondo Kupotoza
- Bwalo Lapamwamba Lapansi ku Elbow / Maondo kuchokera
Yang'anani kanema iyi pa YouTube
19. Mphindi 15 Kuyimilira kwa Abs Workout
Masewera olimbitsa thupi omwe amayimirira:
- Nordic Skiers / yopanda zolemera
- Kupindika + Molunjika Mwendo Kick / + Low Kick
- Kukula Kwa uta / kopanda zolemera
- Kuyimirira Kupindika / kopanda Kulemera
- Mphero / yopanda zolemera
- Kuyimilira Koyimilira
- Kusinthasintha Mawa Wabwino
- Crossover Toe Touch / Knee Touch
- Kusinthasintha kwa Oblique / kopanda zolemera
- Kutsamira Crunch Kukweza
Yang'anani kanema iyi pa YouTube
20. 15 Minute Kwambiri Ab Workout
Zochita zolimbitsa thupi m'mimba:
- Khola / yopanda zolemera
- Gulugufe Fikirani Crunch / popanda Kulemera
- Mbali Yamkati + Pamapewa Kwezani ndi Kutsogolo / kopanda Kulemera
- Russian Twists / yopanda zolemera
- Kukhomerera Khalani Pamodzi / popanda Zolemera
- Plank Touchdowns Hip / Knees kuchokera
- Side Plank Dips / Maondo kuchokera
- Plank
Yang'anani kanema iyi pa YouTube
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.
Yang'anani kanema iyi pa YouTube
Ngati mukufuna kuchepetsa thupi m'mimba, onetsetsani kuti mukuwerenga nkhaniyi: Kodi mungatani kuti muchepetse thupi m'dera lina la thupi?
Kuchepetsa thupi, Belly