Likoetliso tse 4 tsa Oblique ho Chesa Bohare ba Hao

Litaba

• Lehlakoreng la Plank Oblique Crunch
• Boikoetliso ba Band Torso Rotation
• Weighted Double Crunch
• Ho leketla Knee Raise
• Tlhahlobo bakeng sa

Ho tsepamisa mohopolo ho mesifa ea hau ea "rectus" ea mpa (seo batho ba bangata ba se nahanang ha ba nahana "abs") e ka u fumanelang lipakete tse tšeletseng tse khahlisang, empa ho na le likarolo tse ling tsa bohlokoa tsa mantlha tsa hau tse lokelang mofufutso oa hau. Kopana le: obliques ea hau.

Li-oblique tsa hau-mesifa e lehlakoreng la abs ea hau, 'me haeba u J.Lo, ke sesebelisoa sa feshene bakeng sa mese ea hao e sehiloeng hantle-e ikarabella ho fokotsa letheka la hao le ho matlafatsa mokokotlo oa hau bakeng sa botsitso ka kakaretso. (Sena ke 'nete haholo nakong ea boikoetliso ba potoloho le metsamao ea letsatsi le letsatsi le mesebetsi.)

Joalo ka pakete e tšeletseng e chachehetseng ka mohono, ho na le boikoetliso bo bong bo bongata ho sebetsana le litlamo tsa hau ho feta crunch ea baesekele ea oldie-but-goodie. Phuputso e 'ngoe e fumane hore phapang ea lepolanka le bophara ba maoto le letsoho le leng le eang pele le kentse karolo e ka pele le mahlakore a mantlha a liperesente tse 27 ho feta li-sit-up, joalo ka ha re tlalehile Litlhahiso tse Sneaky tsa Toning Your Abs Nakong efe kapa efe ea Workout. Mme o seke oa lahla mmele oa hau oa mmele o tlase o tsamaea ka "arm and abs" letsatsi. Boikoetliso bo ka 'nang ba lebisitsoe ho glutes le lirope tsa hau hangata bo hloka boiteko bo bongata ba mantlha, hape bo sebetsa e le boikoetliso bo nyenyefatsang-nahana Ply lunges le ho phahamisa leoto le le leng.

U ntse u shebile likheo tsa hau kapa u batla feela boikoetliso bo matla ba ho eketsa mekhoa ea hau e tloahelehileng? Leka mehato ena e mene e tsoang ho mokoetlisi ea tummeng David Kirsch, ea sebetsang le J.Lo, ngoanana oa poso bakeng sa chiseled abs. Ba tla chesa mahlakore a hau mme ba matlafatse mahareng a hau, stat. (U batla ho chesoa ha oblique ho feta? Leka tsena tse ling tse 10 tsa li-oblique ho tsoa ho barupeli ba holimo.)

Lehlakoreng la Plank Oblique Crunch

A. Qala ka boemo ba lepolanka le lehlakoreng, u phomole ka forearm e ka ho le letona, ka letsoho le letšehali ka mor'a hlooho.

B. Tlisa setsoe ka letsohong le letšehali ka mpeng, ebe u khutlela moo u qalang teng. Pheta ka lehlakoreng le leng.

Boikoetliso ba Band Torso Rotation

A. Ema ka maoto a bophara ba mahetla ka thoko. Tšoara lebanta la boikoetliso le pota-potileng raka kapa palo ka matsoho a mabeli bophahamong ba sefuba.

B. Fetola 'mele le ho hula sehlopha ka ho otlolla' mele. Khutlela sebakeng sa ho qala. Pheta ka lehlakoreng le leng.

Weighted Double Crunch

A. Robala ka morao u na le bolo ea moriana lipakeng tsa mangole a kobehileng, boitlamo ba mantlha, le matsoho a atolositsoeng a tšoere dumbbell.

B. Crunch up, ho phahamisa ho tloha mahetleng ha ka nako e tšoanang phahamisa maoto. Butle-butle, ka taolo, theola theoha ebe o pheta.

Ho leketla Knee Raise

A. E tšoarelle holim'a sethala sa ho hula se nang le matsoho ka bophara ba mahetla le maoto ho tloha fatše.

B. Ho kopanya abs le ho boloka maoto hammoho, mangole a kobehileng le ho phahamisa ho ea lehetleng le letona. Khutlela ka tlase ho ea tlase, 'me u khumame mangole ho ea fihla lehetleng le letšehali. Tsoela pele ho fapanyetsana mahlakore.

Tlhahlobo bakeng sa