Toning ari abdominal tsandanyama: 25 yakanakisisa zviitwa

Tinofanira kubvuma kuti inokosha abdominal muviri hakusi kunakidza uye chinakidze zviitwe. Uyezve, kunongoitwa kumutswa muviri unomhanya zvachose wose, haisi nzira inonyatsobudirira yokuita kuti tinzwe pane abdominal tsandanyama nguva dzose. Kana iwe uri kufinhikana pamwe nokumutswa kwomuviri, yava nguva kutarisa dzimwe Muchiitwa vari zvikuru, kujairika uye inoshanda paaibata wokudhinda netsandanyama.

Hands shure musoro wake supine nzvimbo

Unofanira nhema kumusana kwako, simudza makumbo ako uye mukotamise namabvi avo uye ipapo simbisai maoko. Pashure paizvozvo, kunyudza maoko shure musoro wake, uye ipapo muvatakure kuti nzvimbo yadzo yepakutanga. Kana zvakakodzera, shandisa dumbbells. Mune imwe nzira Zvinokurudzirwa kuita anenge 15 reps, asi unogona kuchinja wako mamiriro kuwedzera kana kuderedza nhamba.

Madenderedzwa uchishandisa bhora

Tora bhora mumaoko ake uye kumira zvokuti tsoka dziri pamafudzi-upamhi kunze. Nhongai bhora uye kutanga kutsanangura nayo unotenderera mudenga. Mupumburu bhora sere nguva imwe nhungamiro, zvino kuchinja kwaaienda wodzokorora. Medicine bhora - ichi chinhu unofanira zvachose kuwana kana uchida kuita zvinobudirira kurovedza sezvo abdominal tsandanyama uye mamwe mapoka tsandanyama. Muchiitiko chino, unofanira kuita kudaro rakafara yeChina, sokuda kwenyu, pasina vachikotama shure kwako.

kupfuura bhora

Nhema pasi, dzinovabata munhu gymnastic bhora, simudzai maoko enyu ane bhora pamusoro pake, uye musimudze makumbo ako. Shure kwaizvozvo, kudzikisa maoko ako uye namakumbo pakatarisana mirayiridzo uye mubatirire yadzo pasi. Ramba navo zvakare, asi panguva ino vanobatisisa bhora pakati pamakumbo ake, kwete muruoko rwako. Zvakare, kudzikisa maoko ako uye nemakumbo, anosimbisa tsoka bhora. Zvadaro zvakare Chengeta maoko nemakumbo, uye achapfuurazve bhora kubva tsoka pamaoko. Dzokorora 10-20 nguva, zvichienderana nemamiriro ako ezvinhu chaiko.

Kubva "Table" kune "famba"

Get pasi pasi uye maoko enyu kurutivi mumwe. Kuvimba navo uye netsoka dzavo, uye ipapo mukotamise mabvi ako uye musimudze chiuno chako kuti kunze nhamba "tafura". Bata chinzvimbo ichi, ipapo kudzokera kutanga kupi, asi regai kudzika pasi, uye kumbomira kuti maoko. Unofanira kugara kuti chinzvimbo kwenguva yakati, uye ipapo kusimudza chiuno uye kudzokorora zvatakaita kare. Ita 12-15 repetitions kurovedza, uye chete ipapo kudzokera yepakutanga nzvimbo, uchisiya chiuno uye makumbo pasi.

Russian monyorora kuti agere nzvimbo

Gara uri pabonde, sungisa makumbo kwaari, vakafugama akavadzoserazve chiduku kurereka. Nhongai imwe weighting uye kutanga kumutumbi muviri wako repamusoro anotendeuka kwakasiyana-siyana. Dzokerai rwemberi sechinokosha somunhu nokudzokorora, uye mune imwe kuenda here kuita zvinenge gumi reps.

Flutter kicks pamwe jimunasitikisi Ribbon

Gara pasi, akaisa chinyoreso gymnastic RIBBONS netsoka dzavo, ipapo nhema pamusoro shure kwako uye tsoka dzenyu kusimudzira uye kudhonza tepi. Pashure paizvozvo, otanga kunyudza tsoka dzake uyewo, sekunge kuita "chigero". Pose rutsoka rwako rworudyi rovira, inoverenga mumwe kudzokorora. Unofanira kuita 10-15 repetitions vasati kutora kuregawo. Kana uchida kuti zvakaoma, nechepazasi gumbo pazasi panguva yakawanda rikwanise angled. Saka uchava zvakaoma kubata nazvo, uye kwako abdominal tsandanyama dzichava kushanda nokushingaira. Kuwanda repetitions haachinji.

Puranga emaoko

Gwadama bonde nechiso pasi, uye ipapo kusimudza muviri zvokuti maoko ake akaramba pasi kusvikira kugokora. Chengeta musana ako uye kuchengeta nzvimbo ino inenge hafu kweminiti.

Osiyana dromedary

Get pamabvi ako, dzinovabata kurema kutsikirira kuti wake zamu. Pashure paizvozvo, akasendamira shure, apo nokuchengeta kwako shure ngaatarire. Dzokerai yepakutanga nechinzvimbo uye vadzokorore pamabvi.

akafa ngoko

Nhema pasi, simudza makumbo ako, zvino mukotamise namabvi avo kuti iumbe necheparutivi pamusoro mapfumbamwe inegumi, Abut mumaoko avo. On the exhale, ruramisa rwenyu rworudyi ruoko uye rokurudyi kuti zvinofanana pasi. Tora pokutangira chinzvimbo uye saizvozvo kuti mhiri.

Achiumburuka akamiswa

Zororo maoko ari gymnastic bhora, tora chinzvimbo kuti musana wako twasu. Shure kwaizvozvo, vanobwembura mberi, vachibvumira bhora kumonera pasi wako uremu, ipapo kushandisa kwako abdominal tsandanyama kudzokera panzvimbo yayo yepakutanga.

kokusikuruu

Simudzai makumbo enyu kuitira kuti vari necheparutivi pasi, kuasimudza uye kuvaita pamwechete. First uchatamisa navo kurudyi, vazvichengete, uye ipapo kudzokera kutanga chinzvimbo wodzokorora mhiri.

Planck uye majana

Mira pamukova nemizariro, kunhonga imwe dumbbell. Musimudzire rimwe ruoko kusvikira kumusoro, akatendeuka muviri wake wose. Bata chinzvimbo ichi, udzokere chepakutanga, uye vadzokorora mhiri.

Mira rimwe gumbo

Mira rimwe gumbo, kuvimba muviri wako mberi uye kuwedzera zvose maoko mberi kuitira kuti muviri uye maoko noku pasi. Kuti abate nengaidzo kudhonza mamwe gumbo shure pamwe kuitira kuti zvinofambirana pasi.

bhora lumberjack

Twasu uye nzvimbo tsoka paupamhi. Nhongai bhora nemaoko zvose rimwe divi, uye ipapo kuita danho iri negwara, sokunge imi dimura huni. Dzokerai kutanga chinzvimbo wodzokorora mhiri.

chigero

Nhema pasi, simudzai makumbo ako vertically kusvikira kumusoro. Zvadaro repasi rimwe gumbo zvekuti chakange masendimita revhu newokuti pasi. Simudza gumbo uye kudzokorora mamwe.

Mawere kurutivi

Ivai nenzvimbo dumbbell nemaoko maviri uye kuchisimudza pamusoro musoro wako. Zvishoma nezvishoma atsaudzire kurudyi, gara kwechinguva, uye ipapo mukotamise kuruboshwe.

Dog shiri

Get ose mana, kumashure inofanira ngaatarire, kutsikirira zvakasimba. Simudza uye kudhonza rworudyi ruoko mberi vatiitire rwako rworuboshwe gumbo yapfuura. Dzokerai kutanga chinzvimbo uye saizvozvo, kuchinja maoko netsoka.

Puranga pamusoro bhora

Mira pamukova nemizariro, tsoka pamusoro yokurovedza muviri bhora. Zvadaro zvishoma nezvishoma vagokungurusa iyo pachayo, kumutsa chiuno mudenga kusvikira muviri wako hamungandivambi kuumba necheparutivi rworwendo 90. Zvadaro kudzokera pokutangira nzvimbo wodzokorora.

Puranga pamwe shanduko maoko nemakumbo

Mira pamukova nemizariro, ipapo kusimudza ndikadzura rworudyi yake, kusimudzira kudhonza shure kuruboshwe gumbo. Bata chinzvimbo ichi, mugodzoka kune chepakutanga uye kushandura maoko nemakumbo.

Planck kusvetuka

Mira pamukova nemizariro, uye ipapo gondo kusvetuka tsoka mberi uye kurudyi. Jump shure kudzokera nemizariro, uye vadzokorora mhiri.

Side ngaasungirire kugokora

Mira parutivi nemizariro, akasendamira kugokora ake, vamwe rwake vanobwembura panguva kugokora. Kugokora ruoko kuti iri pamusoro, tikarega pasi chinhu chakakombama, uye ipapo kudzokera chakakwirira iyo kutanga chiitwa.

Imbwa akatarisa pasi

Tora imbwa pozi, pasi nemamiriro. Pakarepo pashure kutamira zvose uremu wako pamaoko ako uye muuye kuruboshwe ibvi kuna chiso, uye ipapo kusimudza mumwe makumbo ako kure sezvinobvira. Zvadaro kudzikisa saizvozvo kuti unogona kutora nzvimbo panguva iyo kutanga chiitwa. Chinotevera ndechokuti kuuraya chete mamiriro ezvinhu nevakomana gumbo.

Ball Alphabet

Nhongai bhora, mirai muti twasu, makumbo kuisa paupamhi kunze. Dhonza bhora pamberi pake maoko uye tanga kunyora nayo mudenga arufabheti. Unogona zvishoma nezvishoma kuti tsamba dzakawanda.

Makogon skier pamwe muchichinjana

Mira skier nezvetsika nokuramba dumbbell muruoko rimwe. Tanga kusimudza dumbbell, vaikunga ruoko panguva kugokora. Itai ichi kweminiti hafu, ipapo ufambe maoko.

chigayo

Tora dumbbells maviri, mumwe rimwe ruoko, mirai muti twasu, makumbo kuisa paupamhi kunze. Wira pamusoro udonhedze imwe dumbbell ari gumbo nokutamira muhudyu venyu negwara, uye Ukuwo anofanira kumutswa pamusoro musoro wake unofanira kuita zvakafanana, asi nenzira yakasiyana negwara.