Boikoetliso bo tlase ba Abs ho isa Core ea hau boemong bo latelang

Litaba

• Hollow Body Hold
• Boima ba Reverse Crunch
• Keketso e Felletseng ho Fetola Crunch
• Kneeling Press-Up
• Isometric Tafole Top
• Khaello ea Leoto
• Tlhahlobo bakeng sa

Ntho e mabapi le abs e tlase ke hore motho e mong le e mong o se a ntse a na le eonabona-ha e le hantle senola bona ke karolo e thata. Boikoetliso bona bo tlase bo koetlisitsoe ka hloko ke Barry's Bootcamp le mokoetlisi oa Nike Master Rebecca Kennedy ho chesa karolo e ka tlase ea mesifa ea hau ea mpa. Leha ho le joalo, o tla hloka ho lahleheloa ke lera ka holim'a tsona (bala: mafura a bokellanang ka mpeng ea hau e ka tlase) haeba u batla ho li bona li hlaha. (Ke hona moo malebela ana a mang a ho theola boima ba 'mele a sebetsang teng.)

Ho ikoetlisa ka tlaase ho ntse ho le bohlokoa, leha ho le joalo, hobane ho toning mesifa (le ho chesa lik'hilojule nakong ea ts'ebetso!) ho ka thusa feela ho etsa hore li bonahale le ho theha motheo o matla oa mesifa tlas'a letlalo la hao. U tla ikutloa u tiile, u phetse hantle, 'me u itokiselitse ho hlobola ho fihlela bikini eo kapa top top, stat. (Malebela ke ana a tšeletseng a ho lahleheloa ke mafura a ka mpeng a tlase.)

Kamoo e sebetsang kateng: Shebella ponts'o ea Kennedy mohato ka mong oa video. Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30, ebe u pheta potoloho eohle makhetlo a mararo. Eketsa boikoetliso bona bo tlase ho isa qalong ea boikoetliso bo bong (joalo ka mekhoa ena ea mantlha ea koetliso ea matla) ho kenya tšebetso ea mantlha pele ho motsamao o felletseng oa mmele, ho bolela Kennedy.

O tla hloka: Dumbbell e mahareng (lbs tse 8 ho isa ho tse 15) le benche kapa mohato

Hollow Body Hold

A. Robala u shebane fatše u otlolle maoto le matsoho holim'a hlooho, li-biceps ka litsebe.

B. Tobetsa ka tlase fatše 'me u kenye core ho phahamisa matsoho, mahetla le maoto ho tloha fatše hoo e ka bang leoto.

Tšoara boemo bona ka metsotsoana e 30.

Boima ba Reverse Crunch

A. Qala sebakeng se ka morao sa marulelo, u robala fatše sefahleho ka mangole holim'a letheka 'me u khumame ka lehlakoreng la 90-degree. Tšoara dumbbell e le 'ngoe e boima bo mahareng matsohong ka bobeli sefubeng.

B. Rock e khumama ka sefubeng ho phahamisa letheka fatše.

C. Butle-butle khutlela sebakeng sa ho qala.

Pheta metsotsoana e 30.

Keketso e Felletseng ho Fetola Crunch

A. Robala fatše ka matsoho le maoto u otlolletse fatše 'me u otlolle fatše.

B. Ikokobetsa ka holimo 'meleng le maotong, u fihle matsoho ka mahlakoreng, u phahamise mahare a mahetla fatše, 'me u kenye mangole ho ea phatleng.

C. Inhale 'me butle-butle u khutlele sebakeng sa ho qala.

Pheta metsotsoana e 30.

Kneeling Press-Up

A. Khumama le letheka le phomotse lirethe le liatla li bataletse fatše kantle ho mangole.

B. Tobetsa liatleng ho phahamisetsa letheka holimo ka hohle kamoo ho ka khonehang, u hula konopo ea mpa ho ea lesapo la mokokotlo 'me u ntse u boloka menoana ea maoto fatše.

C. Butle-butle ho ea sebakeng sa ho qala ntle le ho phomola mangole le li-shins ka ho feletseng fatše.

Pheta metsotsoana e 30.

Isometric Tafole Top

A. Thetsa sefahleho sebakeng se ka morao sa marulelo ka mangole holim'a letheka le kobehileng ka lehlakore la 90-degree.

B. Tobetsa liatla ka pele ho lirope, 'me u tobetse lirope ho ea matsohong.

Tšoara metsotsoana e 30.

Khaello ea Leoto

A. Thetsa sefahleho holim'a setulo sa tafole se ka morao holim'a benche kapa u tsamaee ka mangole holim'a letheka le kobehileng ka lebelo la 90-degree. Matsoho a otlolohile ka mahlakore.

B. Ho boloka mokokotlo o tlase o petelitsoe ka bencheng 'me mangole a kobehile ka likhato tse 90, butle butle ho theosa maoto ho fihlela menoana e ka tlanya fatše.

C. Exhale le pepeta abs ho phahamisa maoto le ho khutlela sebakeng sa ho qala.

Pheta metsotsoana e 30.

Tlhahlobo bakeng sa