Beautiful ABS ephansi - kulula!

cindezela Lower - engxenyeni eziyinkinga kakhulu kwesisu esizithandayo. Futhi hhayi kuphela abesifazane kodwa futhi amadoda. Ukuze une cindezela impumuzo, udinga ukwenza iqoqo umzimba ukuze bagcine Ukudla ilungile futhi bahlanganyele ukusebenzisa cardio ukusiza balahle fat cindezela aphansi, uma unalo.

Kwabaningi kuphakama umbuzo njengoba ukumpompa nabezindaba ephansi, lena akunandaba ngempela. Basic umzimba ngenxa yesixuku engezansi :

Ukuzivocavoca № 1. Beka phansi, phakamisa imilenze ukuguqa zabo ukuze uthole i-engela 90 degrees. Njengoba izintambo ziyobe ziphethwe kungathatha ibhola elincane noma Dumbbell kuze kufinyelele khilogremu emibili. Kancane nokugoba izingalo zakho ngesikhathi izindololwane futhi utshekisa dumbbell esifubeni. imisipha esasishubile nabezindaba engezansi, donsa izandla zakho phambili phambi kwakhe, izindwani Dabula phansi ngangokunokwenzeka, ngangokunokwenzeka, ngesikhathi esifanayo qondanisa imilenze, uhlale nje wesibili. Ukuzivocavoca kubalulekile ukwenza izikhathi 15-20 kuncike ukulolonga umzimba 3 amasethi. Futhi qikelela ukuthi ukusebenza inqubo, uhlelo loin kufanele lusekelwe ngokuqinile bezama phansi, uyosusa umthwalo phezu emgogodleni.

inombolo Ukuzivocavoca 2. Amanga phasi esiyilweni, imilenze iqonde, izandla emaceleni yakho. Phakamisa imilenze njengoba kancane ngangokunokwenzeka. Bamba lesi sikhundla imizuzwana embalwa, bese ungakwazi kancane kancane wehlise emlenzeni, kodwa hhayi othinta phansi. Izinkinga lesi sivivinyo kungaba kuvuselele umzimba kanyekanye ne imilenze. Ukusebenzisa kumele kube izikhathi okungenani 15 3 amasethi.

inombolo Ukuzivocavoca 3. ukusonta Classic, ezisiza ukumpompa le ABS ephansi futhi obliques. Lala phansi, wehlise back bezama phansi, ukugoba imilenze yakho, ukuze yakha i-engela 90 degrees, izandla ngemuva ekhanda lakhe. Ehlala imilenze uphakamise izindlu, bephakamisa esiphezulu kusukela blade phansi. Futhi, lesi sivivinyo kungenziwa ngenye indlela. Sidindilize ngemilenze yakho yakha i-engela 90%, izandla ngemuva ekhanda lakhe. Alternately ngiqondiswe imilenze yakho futhi ukusonta indololwane obuhlukile umlenze insaliwe. Lokhu kuzosiza ukumpompa le lateral imisipha besisu. Kumele wenze ukuzilolonga okungenani izikhathi ezingu-30 I-3 amasethi.

inombolo Ukuzivocavoca 4. Ukuze wenze lesi sivivinyo ngempumelelo uzodinga oluvundlile. Linda izandla zakhe zize zibekwe ehlombe-ububanzi ngaphandle. Kancane kancane siqale ukukhulisa umlenze ngqo aze ahleleke ngendlela engela 90 degrees. Kubalulekile kakhulu ukukhulisa imilenze ngqo, ngakho ukunika umthwalo ngaphezulu phezu ABS ephansi, isikhathi eside lapho ukuthi isikhundla imizuzwana embalwa futhi kancane wehlise imilenze yakho phansi. Kuyinto efiselekayo ukwenza umsebenzi okungenani izikhathi 10, kodwa kungase kube nzima kakhulu kubantu ongaqeqeshiwe, ngakho uholwe isimo sempilo yabo.

inombolo Ukuzivocavoca 5. Lokhu ukuvivinya umzimba akuyona into kuphela ezifanelekela cindezela ephansi kodwa wonke amaqembu imisipha besisu futhi imisipha yesifuba, izingalo nezinqe, ngisho kuyasiza ashise amanoni. isikhundla sokuqala njengoba e-push-ups. Emabhulashini bangaphansi emalungeni ehlombe, ububanzi izinyawo ehlombe ngaphandle, ukubukela ukhalo, akudingekile ukumphakamisa up and down. Umzimba kufanele kube umugqa oqondile. Ngaphandle kokushintsha indawo yokuqala, qinisa imilenze yanjalo esifubeni, ephumula okwesikhashana. Ukuzivocavoca kunzima ngokwanele ngempela ukwenza izikhathi 8 3 amasethi.

Eqeda cindezela - kuyinqubo eyinkimbinkimbi futhi ezinde, ngakho kufanele uzilungiselele yokuthi kuzothatha wena isikhathi esiningi nomzamo omkhulu. Ngaphezu umsebenzi, kumelwe balandele yokudla kwesokudla, ungadli amahora ama-2 ngaphambi nangemva Amazing. Ukuphungula kusuka wakho Ukudla imikhiqizo ebhikawozi, ukudla okunamafutha kanye amaswidi, ukudla carbohydrate ngangokusemandleni. Kuyadingeka ukuba bahlanganyele ukusebenzisa cardio ukuthi ashise belly fat. Ukusebenzisa ngempumelelo kakhulu kubhekwa egijima. Nakuba ukugijima burns eziningi kilojoule, futhi kuzokusiza ukwakha impumuzo kunesidingo.