Namuhla samukela intwasahlobo, futhi ngale nkathi ukubala ukuya entwasahlobo kuyaqala. i-bikini yokusebenza, futhi ukuze ngibe mkhulu kuleli hlobo, namuhla ngizokunikeza i- iqhinga eliphelele lokuzivocavoca okungu-5 kwesisu esicabalele. Lezi zivivinyo ezilula zizokusiza ukuqeda lezo zibambo zothando ezengeziwe.
Izikwele ezine-abs
Ukuma, vula imilenze yakho bese ugoba amadolo akho kancane, ngoba sizokwenza ama-squats. Thatha isisindo samakhilogremu ama-3 (ngokwesibonelo, amabhodlela amabili wamalitha ayi-1,5 alungele wena), phefumula ngamakhala akho, bese uqinisa isisu sakho, wehle kancane umqolo uqonde ngokuphelele. Bamba i-abs yakho iqinise imizuzwana eyi-10 bese uphinda ukunyakaza izikhathi eziyi-10, uphumule imizuzwana emi-3 phakathi kwamasethi.
Ukusebenza kwesisu esisemaceleni
Ulele ngohlangothi lwakho emethini isekela kuphela izinhlangothi zezinyawo nengalo eyodwa, njengoba ngikukhombisa esithombeni. Ngesinye isandla sibekwe esiswini. Cindezela isisu ngokuqinile kuze kube nzima ubambe kuleso sikhundla imizuzwana engama-30 uphumule. Phinda lo msebenzi izikhathi ezine.
Izikele phansi
Ngilele ngomhlane embhedeni, gcina imbongolo yakho ibambe umhlane ukuze ungazilimazi. Yelula imilenze yakho ime mpo bese uyayisika kancane. Yenza ama-reps ayi-10 namasethi ama-4. Ukuphumula iminithi elingu-1 phakathi kokuphindaphinda nokuphindaphinda.
Ukuvivinya ibhodi loku-ayina
Lala ubheke phansi futhi sukuma ngathi wenza ama-push up. Beka izingalo zakho zivundlile phansi, bese uthinta umhlabathi kuphela ngezinyawo zakho nangaphambili lakho. Gcina lokho kuma okuqondile bese ucindezela isisu sakho kanzima ngangokunokwenzeka cishe imizuzwana engama-30. Phumula umzuzu owodwa phakathi kwamasethi bese wenza amasethi amane alo msebenzi.
Ama-sit-ups anemilenze phezulu
Lala ngomhlane futhi ngena esimeni sokwenza ama-crunches kepha uphakamise imilenze ubeke izandla zakho kukhawidi. Qala i-abs yakho ngaphandle kokukhohlwa ukuphefumula, kodwa yehla kancane kunokukhuphuka kwakho. Yenza amasethi amane ama-20 reps, uphumule umzuzu owodwa phakathi kwamasethi. Ukuze wandise ubunzima, ungazama ngemilenze yakho ukuthi yeluleke ngokuphelele, futhi uyihambise ngayinye ngayinye isikhathi ngasinye lapho uphakamisa khona umkhuhlane wakho.
Uma wenza umzamo omncane futhi ngaphezu kwakho konke ukuqhubeka, kuleli hlobo uzogqoka isisu esicabalele.
E-Deguapas: Ukuzivocavoca okungu-5 ukwenza isitayela sakho sibe mbumbulu