Odee: Florence Bailey
OfbọChị Okike: 24 Imaachi 2021
DatebọChị Mmelite: 19 Novemba 2024
Anonim
Yoga for beginners at home. Healthy and flexible body in 40 minutes
Vidio: Yoga for beginners at home. Healthy and flexible body in 40 minutes

Ndinaya

Otu isi siri ike na -arụ ọrụ dị ka ntọala iji nyere gị aka gwepịa mgbatị ahụ ọ bụla, ịghara ikwu maka igbochi mgbu azụ ala. Bido site na mgbatị ahụ mbido ab, wee rụzie ụzọ gị iji maa abs gị aka n'ụzọ ọhụrụ na -esiwanye ike.

Otu o si arụ ọrụ: Ugboro atọ ruo ise n'izu, gbakwunye mmegharị mgbatị ahụ ndị a nke Tom Seabourne, Ph.D., onye na-enye ọzụzụ onwe ya na ọkachamara karate, na usoro mmega ahụ gị na-emebu. (Ịchọrọ mkpali ụfọdụ? Nke a bụ ihe izu ụka zuru oke nke mgbatị ahụ yiri.) Ozugbo mmegharị mmega ahụ amalite na -amalite inwe mmetụta dị mfe, ọganiru ruo n'etiti, wee nwee ọganihu.

Ihe ị ga - achọ: Otu akwa yoga, oche abụọ siri ike, igwe na-eguzogide, na bọọlụ kwụsiri ike.

Onye mbido Ab Workout Moves

Butterfly Crunch

Ebumnuche nke abdominis rectus


A. Dinaa n'azụ gị ka ọbụ ụkwụ gị gbakọọ ọnụ n'akụkụ ahụ gị dịka o kwere mee, na ikpere na -ehulata n'akụkụ.

B. Debe aka n'azụ isi gị, ikpere ụkwụ n'ahịrị na ntị.

C. Idobe azụ n'ala na mọzụlụ afọ nwere nkwekọrịta, wepụ ume ma tụgharịa obi gị ka ọ dị sentimita ole na ole site n'ala ruo ụkwụ gị.

D. N'ala ka ịmalite.

Mee ugboro 10.

Akụkụ n'akụkụ

Ezubere obliques

A. Dinaa n'azụ gị, ikpere na -ehulata na ụkwụ kwụ ọtọ n'ala, na ogwe aka gị n'akụkụ gị.

B. Kupụ ume ma tinye isi gị ka ị na-amali aka nri gị n'ụkwụ aka nri gị. (Isi na olu gị kwesịrị ịdị n'otu n'otu ma tinye azụ ala gị n'ala.)


C. Laghachi ka ịmalite, wee gbanwee n'akụkụ wee megharịa onye mbido eb mgbatị ahụ.

Mee 15 reps.

N'ihu n'ihu

Ebumnuche na -ebugharị eriri afọ

A. Malite n'aka na ikpere gị.

B. Idobe azụ gị na akwara ab gị, gbadaa n'ogwe aka gị ka ị na-agbatị ụkwụ n'azụ gị ka ị na-ezu ike na bọọlụ ụkwụ gị. (Jide n'aka na ị ga-eme ka azụ gị kwụ ọtọ, úkwù n'elu, na olu ahụ jụụ - chọpụtakwuo na ụdị plank zuru oke ebe a.)

C. Jide maka sekọnd 3, wee laghachi ka ịmalite.

Mee ugboro 10.

Ọkara n'etiti mgbatị ahụ na -aga

Mkpịsị aka na mkpịsị ụkwụ

A na-atụ anya abdominis rectus


A. Dinaa n'azụ gị ka ụkwụ gị kwụ ọtọ wee gbatịkwuo ruo n'uko, na ogwe aka gbada n'akụkụ gị.

B. Idobe azụ gị ka ọ dị larịị, mee ka iku ume gị na iku ume ka ị na -esite n'úkwù gị gbatịa aka gị na mkpịsị ụkwụ gị.

Mee 2 set nke 15 reps.

Mkpa

Ezubere obliques

A. Dina n'azụ gị na mkpịsị aka gị n'azụ isi gị.

B. Idebe afọ afọ gị nke ọma, bulie ikpere aka ekpe gị wee metụ ya n'ikpere aka nri gị.

C. Laghachi ka ịmalite, bulie ikpere aka nri gị wee metụ ya n'ikpere aka ekpe gị.

D. Ọzọ maka 15 reps na-eji ire ụtọ, na-aga n'ihu na-aga n'ihu, na-etinye aka na abs aka na aka jụụ ka ị ghara ịdọrọ n'olu gị. (Nke metụtara: Ntuzi zuru oke maka Mmegharị Anụ Ọkpụkpụ)

Mee 2 set nke 15 reps. 

Weghachite Crunch na otu ndị na-eguzogide

Ebumnuche na -ebugharị eriri afọ

A. Dina n'azụ gị na ikpere gị gbadaa, gbadaa n'akụkụ gị, na-ejide otu njedebe nke eriri mgbochi n'aka ọ bụla, na-ekekọta eriri ahụ n'elu shins.

B. Welie ikpere gị n'obi gị ruo mgbe úkwù gị hapụrụ n'ala.

C. Jide maka 3 sekọnd; ala na-amalite.

Mee 2 set nke 10 reps.

Ọrụ mgbatị dị elu na -aga

Ikpere-Ups

A na-atụ anya abdominis rectus

A. Debe onwe gị n'agbata azụ azụ nke oche abụọ siri ike, na -eme ka ikpere na -ehulata, ubu gbadata, olu dị jụụ, isi na obi ebuli.

B. Na-eme ka afọ gị sie ike, kupụ ume wee jiri nwayọọ nwayọọ mee ka ikpere gị ruo n'obi gị na-enweghị isigharị azụ na azụ.

Ọ bụrụ na nke a siri ike, tulee ime mgbanwe site na ịmalite n'otu ọnọdụ, wee jiri nwayọ bulie ikpere aka nri gaa n'obi, wee ikpere aka ekpe gaa n'obi. Gaa n'ihu n'ịtụgharị maka ọnụọgụ ugboro ugboro gosiri.

Mee 3 sets nke 15 reps.

Mgbanwe Ụkwụ

Ebumnuche obliques

A. Dinara n'azụ gị na ogwe aka gị n'akụkụ, ụkwụ na ụkwụ na -atụ aka.

B. Exhale ma dọpụta otubo na azụ azụ ka ị na -agbada ụkwụ gị n'akụkụ aka ekpe ihe dị ka sentimita ise site n'ala.

C. Laghachi na mmalite ma kwugharịa n'akụkụ aka nri.

Mee usoro 3 nke 15 reps kwa akụkụ.

Welie Ụkwụ Ụkwụ

Ezubere iche transverse abdominals

A. Dina ala ihu na bọọlụ kwụsiri ike wee tụgharịa gaa n'ihu ruo mgbe aka gị dị n'ala ma naanị elu ụkwụ gị dabara na bọọlụ. (Njikọ: Egwuregwu mgbatị ahụ na -aga maka ahụ gị niile)

B. Idebe azụ na ụkwụ aka nri gị kwụ ọtọ, jiri nwayọ bulie ụkwụ gị ihe dị ka sentimita abụọ ruo n'uko ụlọ.

C. Jide maka sekọnd 3, gbadaa.

Mee 10 reps kwa akụkụ.

Nyochaa maka

Mgbasa ozi

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