6 Nyhav Abs Exercises rau lub zog, Sculpted Core

Zoo Siab

• Shot Tso
• Windmill rau Oblique Crunch
• Jackknife Split
• Hla qhov hnyav
• Ncua Ntev
• Daim iav Wiper
• Tshuaj xyuas rau

Thaum nws muaj kev nyab xeeb los hais tias feem ntau tus kws qhia yuav muaj lub cev zoo, qee tus tau lees paub txog lawv cov caj dab zoo nkauj, lawv lub taub hau nruj, lossis, hauv tus kws qhia nto moo Astrid Swan cov ntaub ntawv, pob zeb-nyuaj, txhais abs.

Txawm hais tias koj npau suav ntawm muaj rau-pob lossis yooj yim xav txhim kho koj lub zog kom zoo rau cov phiaj xwm zoo dua thiab tsis mob nraub qaum (nrog koj 100 feem pua), Swan qhov kev tawm dag zog yuav pab koj mus txog ntawd. Ntawm no, nws demos qee qhov nws nyiam qhov tseem ceeb txav uas nws ua haujlwm rau hauv nws tus kheej niaj hnub. Thiab nws muaj kev nyab xeeb los hais lawv ua hauj lwm.

Koj yuav xav tau dab tsi: Ib tug 8-rau 10-phaus dumbbell

Nws ua haujlwm li cas: Koj yuav txav los ntawm txhua qhov kev tawm dag zog, ua kom tiav cov lej ntawm cov neeg sawv cev. Thaum koj mus txog qhov kawg ntawm lub voj voog, koj yuav pib los ntawm sab saum toj. Ua kom tiav tag nrho ntawm 3 rounds.

Shot Tso

A. Sawv nrog ob txhais taw sib nrug deb, tuav dumbbell ntawm sab tes xis.

B. Khoov lub hauv caug me ntsis, twist lub cev mus rau sab xis, thiab nqa hnyav rov qab rau sab xis.

C. Rov qab qhov twist thiab tuaj rau sawv thaum koj xuas nrig ntaus lossis pov sab caj npab sab xis thiab mus rau pem hauv ntej, zoo li yog muab pov tseg.

Reps: 15 ntawm txhua sab

Windmill rau Oblique Crunch

A. Sawv nrog ko taw sib nrug deb, tag nrho 10 ntiv taw taw mus rau kaum sab laug, thiab dumbbell ntawm sab tes xis.

B. Khaws sab xis tawm, ncua sab caj npab ncaj saum taub hau tab sis nyob ntawm xub pwg. Saib ntawm dumbbell thaum koj ncab sab laug mus rau hauv pem teb hauv koj sab laug ceg (xav tias: rov qab daim duab peb sab hauv yoga). Ob txhais ceg yuav tsum nyob twj ywm ncaj.

C. Cia qhov hnyav coj koj rov qab mus rau txoj haujlwm pib. Nqa lub luj tshib sab xis thaum koj nqa lub hauv caug sab xis thiab mus rau sab, ua qhov sawv ntsug oblique crunch.

D. Rov qab sab xis ko taw mus rau hauv pem teb thiab rov ua qauv txav.

Reps: 15 ntawm txhua sab

Jackknife Split

A. Poob rau nraub qaum nrog ob txhais ceg ua ke thiab nthuav ntev, txhais caj npab ntev ntev tom qab lub taub hau, tuav lub dumbbell hauv ob txhais tes.

B. Siv lub zog tseem ceeb txhawb nqa lub cev sab saud thiab qis lub cev mus rau V-txoj haujlwm nrog lub cev sib npaug ntawm tus pob tw, txiav dumbbell los ntawm nruab nrab.

Reps: 20

Hla qhov hnyav

A. Poob rau nraub qaum nrog ob txhais ceg ncua, sab tes laug ntawm sab, thiab sab tes xis tuav dumbbell ncaj ncaj.

B. Zaum sawv, ua kom qhov hnyav nce hauv huab cua, ncav thiab tso nws ib sab ntawm ko taw sab laug.

C. Yob rov qab mus rau txoj haujlwm pib, tom qab ntawd zaum, tom qab ntawd rov mus txog thiab tuav qhov hnyav.

Reps: 20 ntawm txhua sab

Ncua Ntev

A. Puag ntawm koj sab nraub qaum nrog txhais tes hauv qab sab nraub qaum lossis, ua kom nws nyuaj, clasped loosely qab taub hau nrog lub luj tshib tawm. Nqa lub taub hau, caj dab, thiab lub xub pwg nyom tawm ntawm lub lev (lawv nyob twj ywm hauv txhua qhov kev tawm dag zog).

B. Khoov lub hauv caug mus rau qhov chaw saum rooj, dov lub duav, tom qab ntawd tua sab xis tawm zoo li koj xav tau yog tias ua lub tsheb kauj vab.

C. Rov qab sab xis mus rau lub rooj saum toj, tom qab ntawd rov ua qhov txuas ntxiv ntawm sab laug.

Reps: 15 ntawm txhua sab

Daim iav Wiper

A. Poob rau nraub qaum nrog ob txhais ceg nthuav thiab caj npab los ntawm koj ob sab.

B. Nqa ob txhais ceg nce, ua kom lawv ncaj thiab ua ke ncaj qha rau ntawm lub duav.

C. Nqa lub duav mus, pivot rau sab xis, ces poob lub duav mus rau sab xis. Nqa lub duav, tom qab ntawd pivot thiab hla mus rau sab laug, poob lub duav.

Reps: 20 (1 sab laug + 1 txoj cai = 1 rep)

Tshuaj xyuas rau