5-Minute Abs Routine Ntxiv rau Txhua Yam Koj Ua Haujlwm

Zoo Siab

• Crunch
• Crunch nrog lub hauv caug-Up
• Pob zeb diamond Crunch
• Oblique V-Up
• Plank Hip Dip
• Ntsuam xyuas rau

Qhov zoo tshaj plaws txog workin 'tawm koj abs? Koj tuaj yeem ua nws nyob txhua qhov chaw, nrog cov khoom siv xoom, thiab nyob rau lub sijhawm luv luv. Lub sijhawm zoo tshaj plaws, txawm li cas los xij, yog qhov kawg ntawm kev tawm dag zog. Txhua yam koj yuav tsum tau ua yog ntxiv cov khoom siv hluav taws xob nrawm los hlawv lawv thiab koj tuaj yeem tawm ntawm koj cov hws hws zoo li tsis txaus ntseeg. Qhov piv txwv zoo tshaj plaws: qhov kev ua haujlwm nrawm 5-feeb abs niaj hnub los ntawm tus kws qhia Kym Perfetto (@kymnonstop), uas tsoo tus menyuam no tawm tam sim tom qab nws ua haujlwm tom tsev ncaws pob.

Nws ua haujlwm li cas: Mus los ntawm cov kev tawm dag zog hauv qab no rau lub sijhawm faib, lossis yooj yim ua raws nrog Kym hauv cov vis dis aus. Xav tau hlawv ntau dua? Mus rau lwm qhov puag ncig.

Crunch

A. Puag faceup rau hauv pem teb nrog lub hauv caug taw rau lub qab nthab thiab heels khawb rau hauv pem teb.

B. Ua pa thiab koom nrog abs kom rub lub xub pwg tawm hauv av. Ua pa kom qis.

Ntxiv rau 30 vib nas this.

Crunch nrog lub hauv caug-Up

A. Poob ntsej muag rau hauv pem teb nrog lub hauv caug taw mus rau lub qab nthab thiab pob taws khawb rau hauv pem teb.

B. Ua pa thiab koom nrog abs kom tshem lub xub pwg tawm hauv av, nqa txoj cai ko taw thiab tsav hauv caug hauv siab. Nqus pa nqes xub pwg thiab sab xis.

C. Rov ua dua rau sab nraud.

Txuas ntxiv rau 30 vib nas this.

Pob zeb diamond Crunch

A. Pw lub ntsej muag rau hauv pem teb, hauv qab ntawm ko taw nias ua ke nrog lub hauv caug ntog tawm mus rau sab.

B. Nrog caj npab ntev thiab ib lub xibtes tso rau saum ib sab, ua pa thiab ncav tes mus rau ntiv taw, koom nrog abs kom rub lub xub pwg tawm hauv av.

C. Ua pa kom qis.

Ntxiv rau 1 feeb.

Oblique V-Up

A. Pw rau sab xis nrog sab caj npab ncab rau pem hauv ntej thiab xib teg nias rau hauv pem teb. Sab laug tes yog qab lub taub hau thiab ob txhais ceg txuas nrog sab laug ko taw stacked rau sab xis, hovering tawm hauv pem teb.

B. Sib npaug ntawm sab xis, ua pa tawm txhawm rau txhawm rau lub cev thiab kos lub hauv caug sab laug mus kov lub luj tshib rau hauv caug.

C. Txo lub cev thiab sab laug ceg. Nco ntsoov tsis txhob khoov lub luj tshib sab xis.

Txuas ntxiv rau 1 feeb, tom qab ntawd rov ua dua rau sab nraud 1 feeb.

Plank Hip Dip

A. Pib hauv ib lub luj tshib txoj hauj lwm nrog ko taw ua ke.

B. Tig lub duav mus rau sab xis, dov mus rau sab nraud ntawm sab xis ntawm ko taw.

C. Rov qab mus rau qhov chaw, tom qab ntawd tig lub duav mus rau sab laug, dov mus rau sab nraud ntawm ko taw sab laug. Khaws lub duav kom haum nrog lub xub pwg thoob plaws lub zog.

Txuas ntxiv rau 1 feeb.

Ntsuam xyuas rau