Jiri Yoga Flow a dị elu gbaa isi gị ọgụ maka Abs siri ike

Ndinaya

• Plank
• Nnukwu Plank
• Plank
• Kpatụ n'ikpere aka ruo n'ikpere aka
• Plank ihu ogwe aka
• Kpatụ n'ikpere aka ruo n'ikpere aka
• Hip Dips
• Plank
• Nyochaa maka

Ka ọ dị ugbu a ị maara na ụwa nke mmega ahụ abs na ọrụ isi buru oke ibu karịa #crunches. (Mana maka ndekọ ahụ, mgbe emechara ya nke ọma, crunches nwere ebe kwesịrị ekwesị na mgbatị ahụ gị.) Ọ nweghị onye maara nke a karịa ndị yogis, ndị na-eji isi ha eme ka ahụ ha sie ike maka mgbanwe na njigide chọrọ nnukwu ike.

Yabụ, ọ bụghị ihe ijuanya na usoro yoga a ga-arụ ọrụ milimita ọ bụla nke isi-ihu, azụ, akụkụ na n'akụkụ niile-maka isi nke ga-eme ka ị kwụ ọtọ n'oge isi isi (ma yie ihe mara mma nke ukwuu n'elu ihe ọkụkụ). , kwa).

Otu o si arụ ọrụ: Ị ga-eme usoro ahụ dum site na-eduga n'akụkụ aka nri, wee megharịa usoro ahụ, na-eduga n'aka ekpe. Nke ahụ bụ otu okirikiri. Tinyegharịa maka 3 agba mkpokọta.

Plank

Malite n'ụkwụ plank na aka ozugbo n'okpuru ubu, ogologo isi na olu, na bọọlụ ụkwụ n'ala.

Nnukwu Plank

Weta aka nri n'ihu, wee tụgharịa aka ekpe gaa n'ihu, ka agbatịpụ ogwe aka gị n'ihu, na -edobe ahịrị kwụ ọtọ site n'akụkụ ahụ niile.

Plank

Laghachi na plank site n'ịtụgharị mmegharị ahụ, weghachite aka ekpe azụ n'okpuru ubu, wee gaa n'aka nri.

Kpatụ n'ikpere aka ruo n'ikpere aka

Jide ogologo osisi plank, bute ikpere aka nri n'akụkụ ikpere aka nri, laghachi n'ala, wee bute ikpere aka ekpe banye n'ikpere aka wee laghachi.

Plank ihu ogwe aka

Tuda n'ime plank aka nri, site n'iweta aka nri aka nri n'ala, wee hapụ ya.

Kpatụ n'ikpere aka ruo n'ikpere aka

Site na ogwe aka dị n'ihu, weta ikpere aka nri gaa na ikpere aka nri, laghachi n'ala, wee bute ikpere aka ekpe gaa na ikpere aka ekpe.

Hip Dips

N'ịnọ n'ihu ogwe aka, nke nwere isi siri ike, na -atụgharị hips gaa n'aka nri, wee jiri nwayọ laghachi azụ n'etiti wee mịpụta hips gaa n'aka ekpe. Tinyegharịa nke a (n'aka nri, etiti, aka ekpe) ugboro abụọ ọzọ.

Plank

Pịa aka n'ihu wee laghachi n'aka nri, wee gaa n'aka ekpe, laghachi n'ọnọdụ plank.

Nyochaa maka