The Core Conditioning Workout E U Etsang Hore U be Moatlelete ea Betere

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Ho na le lipuo tse ngata mabapi le ho ba le abs e ntle le ho itokisetsa ho sesa - empa melemo ea ho ba le mokokotlo o matla e feta feela ho ba le ponahalo e bonojana. Ho matlafatsa mesifa eohle bohareng ba maqhubu a hau - ho kenyeletsoa le tse fapakaneng tsa mpa (mesifa e tebileng ea mpeng), rectus abdominis (tseo u ka li bonang ka har'a "pakete e tšeletseng"), li-oblique tsa hau (mahlakore a torso ea hau), ho bolela tse seng kae feela - e ka boela ea thibela bohloko ba morao, ea u thusa ho etsa mesebetsi ea letsatsi le letsatsi habonolo le ka mokhoa o sireletsehileng, ea matlafatsa ts'ebetso ea hau ea liatleletiki, le ho boloka boemo bo nepahetseng.

Boikoetliso bona bo thata, bo etelletsoeng pele ke mokoetlisi oa Grokker Kelly Lee (ea sebetsanang le boikoetliso bo matlafatsang le ntlafatso ea ts'ebetso), bo tla thusa ho matlafatsa mesifa eohle ea mantlha le ho aha mamello e matla ea mpa ntle le ho o bolaea.

O tla hloka: 'Mete oa boikoetliso. Kenya li-dumbbells bakeng sa phephetso e eketsehileng.

Kamoo e sebetsang kateng: U tla etsa mekhahlelo e mehlano ea lithupelo tse peli. Ho na le lihlopha tse 6 ho potoloha ka 'ngoe. Bakeng sa sete ea pele, o tla pheta makhetlo a 20 mohato oa pele, le makhetlo a 10 khetlong ea bobeli. Bakeng sa sete ea bobeli, o tla fokotsa palo ea reps mohato oa pele oa 2 mme o eketse palo ea reps bakeng sa motsamao oa bobeli ka 2. O tla tsoelapele ka sete e ngoe le e ngoe, o eketse kapa o fokotse reps ka mokhoa ona. Mohlala, bakeng sa Round 1 Set 1, u tla etsa makhetlo a 20 a phetoang a Russia le li-crunche tse 10 tse phetoang. Bakeng sa Set 2 u tla etsa li reps tse 18 tsa phetohelo ea Russia le li repun tsa 12 tsa crunches. Bakeng sa Set 3 u tla etsa li-reps tse 16 tsa phetohelo ea Russia le li-crunches tse 14 tse phetoang. Potoloho e felile ha u pheta makhetlo a 10 mohato oa pele le lipheto tse 20 tsa motsamao oa bobeli. Ebe u fetela potolohong e latelang 'me u etse se tšoanang ka boitlhakiso ba bobeli bo latelang. (Sheba lethathamo le felletseng la metsamao e ka tlase.) Etsa boikoetliso bona habeli ka beke.

Round 1: Serussia Sotha le Crunches

Round 2: Cross Crawl and Reverse Sit-Ups/Wood Choppers

Kakaretso ea 3: Ma-Jackknives a mahlakoreng le mapolanka a mahlakoreng

Round 4: Hand to Leg V-Ups le Supermans

Round 5: Liphahamiso tsa Leoto le Toe Toe Touches

Mabapi le Grokker

U khahloa ke lihlopha tse ling tsa ho ikoetlisa lapeng? Ho na le lihlopha tse likete tsa boikoetliso, yoga, ho thuisa le ho pheha ka bophelo bo botle tse u emetseng ho Grokker.com, e leng sesebelisoa se le seng sa marang-rang sa bophelo bo botle le bophelo bo botle. Sebopeho babali ba fumana theolelo e khethehileng-ho feta karolo ea 40 lekholong! Sheba kajeno!

Tse ling tse tsoang ho Grokker:

Beta Butto ea Hao ho Tsoha Lekaleng le leng le le leng ka Boikoetliso bona ba Quickie

Boikoetliso bo 15 bo tla u fa lihlomo

Boikoetliso ba Cardio bo Potlakileng le bo Halefileng bo Felisang Metabolism ea Hao

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