Boikoetliso ba Abs ea Weighted bakeng sa Core e Matla, e betliloeng

Litaba

• Shot Put
• Windmill ho Oblique Crunch
• Jackknife Arohane
• Feta Boima
• Libaesekele tse atolositsoeng
• Windshield Wiper
• Tlhahlobo bakeng sa

Le ha ho bolokehile ho bolela hore boholo ba bakoetlisi ba tla ba le 'mele e makatsang, ba bang ba tsejoa ka matsoho a bona a betliloeng, mofeng oa bona o thata, kapa, ho nyeoe ea mokoetlisi ea tummeng ea Astrid Swan, rock-hard, defined abs.

Hore na u lora ka ho ba le lipakete tse tšeletseng kapa u batla feela ho ntlafatsa matla a hau a mantlha bakeng sa mapolanka a betere le bohloko bo fokolang ba mokokotlo (le uena liperesente tse 100), boikoetliso ba Swan's abs bo tla u thusa ho fihla moo. Mona o senya tse ling tsa lintho tseo a li ratang ka ho fetesisa tseo a li tloaetseng. 'Me ho bolokehile ho bolela hore ba sebetsa.

Seo u tla se hloka: Phala ea dumbbell ea 8- ho isa ho 10

Kamoo e sebetsang kateng: U tla etsa boikoetliso bo bong le bo bong, u tlatse palo e abuoeng ea reps. Ha u fihla qetellong ea potoloho, u tla qala ho tloha holimo. Tlatsa kakaretso ea mekhahlelo e 3.

Shot Put

A. Ema ka maoto letheka, u tšoere dumbbell ka letsohong le letona.

B. Koba mangole hanyenyane, sotha 'mele ho ea ka ho le letona,' me u khutlise boima ka morao ho letheka le letona.

C. Fetolela ho sotha 'me u eme ha u ntse u otla kapa u lahlela letsoho le letona holimo le pele, joalo ka ha eka u thunya.

Reps: 15 ka lehlakoreng le leng

Windmill ho Oblique Crunch

A. Ema maoto a arohane le noka, menoana eohle e 10 e lebisitsoe nqa sekhutlong se letšehali, 'me li-dumbbell li le letsohong le letona.

B. Khomarela letheka le letona, otlolle letsoho le letona le otlolohileng ka holim'a hlooho empa ka pel'a lehetla. Sheba holimo ha u ntse u otlolla letsoho le letšehali ho ea tlase mokatong o ka leoto la hau le letšehali (nahana: khutlisa khutlotharo ea yoga). Maoto ka bobeli a lokela ho lula a otlolohile.

C. Lumella boima bo u khutlisetse morao boemong ba ho qala. Tlisa litsoeng ka ho le letona fatše ha u ntse u khumama ka ho le letona le ka lehlakoreng, u etsa crunch e emeng ea oblique.

D. Khutlela leoto le letona fatše 'me u phete mokhoa oa motsamao.

Reps: 15 ka lehlakoreng le leng

Jackknife Arohane

A. Robala ka mokokotlo maoto a le mmoho mme o atolositse nako e telele, matsoho a otlolotswe nako e telele ka mora hlooho, a tshwere seqhetso matsohong ka bobeli.

B. Sebelisa matla a mantlha ho phahamisa 'mele o kaholimo le' mele o monyane oa V-up ka ho leka-lekanya 'mele holim'a lesapo la mohatla, ho ratha dumbbell bohareng ba setsi.

Reps: 20

Feta Boima

A. Robala ka mokokotlo ka maoto a atolositsoeng, letsoho le letšehali ka lehlakoreng, 'me letsoho le letona le tšoere dumbbell le otlolohile holimo.

B. Lula, u etelle pele boima bo holimo moeeng, u fihle le ho o beha haufi le leoto le letšehali.

C. Khutlela fatše ho ea boemong ba ho qala, ebe u lula, ebe o fihlella hape 'me u nke boima ba' mele.

Reps: 20 ka lehlakoreng le leng

Libaesekele tse atolositsoeng

A. Robala ka mokokotlong matsoho a le tlasa mokokotlo o tlase kapa, ho etsa hore ho be thata, o koaletsoe ka thata ka morao hloohong ka litsoe. Phahamisa hlooho, molala le mahetla ka holim'a mathe (li lula li phahamisitsoe nakong eohle ea boikoetliso).

B. Koba ka mangole ho ea ka holim'a tafole, phutholla letheka, ebe u thunya leoto le letona joalo ka ha u ne u ka etsa ha u palama baesekele.

C. Khutlela leoto le letona ho ea holimo, ebe u pheta katoloso ka lehlakoreng le letšehali.

Reps: 15 ka lehlakoreng le leng

Windshield Wiper

A. Robala ka mokokotlo o otlolotse maoto 'me matsoho a theohele ka mahlakoreng.

B. Phahamisa maoto ka bobeli ho a boloka a otlolohile 'me a kopane ka kotloloho lethekeng.

C. Phahamisa letheka holimo, o etelehe ho ea ka ho le letona, ebe u lihela letheka ka ho le letona. Phahamisa letheka, ebe o pivot up up and over to left side, drop up.

Reps: 20 (1 ka ho le letšehali + 1 ka ho le letona = 1 rep)

Tlhahlobo bakeng sa