Tse ka Hare
- Lifitio tse holimo tsa lapeng
- 1. Metsotso e 10 ea Flat Abs Workout (Anna Renderer)
- 2. Camp ea Bikini Belly Boot - Metsotso e 10 ho ea Tone (Anna Renderer)
- 3. Metsotso e 10 ea ho ikoetlisa ka Flat Belly (Ashley Bordon)
- 4. 10-Minute Flat Belly Workout ho Tighten le Tone (Anna Renderer)
- 5. Otla Belly Bloat ka Metsotso e 10 ea Yoga (Travis Eliot)
- 6. Metsotso e 10 ea Ab-Sculpting Workout (Idalis Velazquez)
- 7. Pilates Ab Workout, Hlalosa mohala oa hau (Juliet Kaska)
- 8. 10 Minute Abs le Core Workout Ntle le Crunches (Anna Renderer)
- 9. Metsotso e 10 ea Barre Abs Workout (Jake DuPree)
- 10. Libetsa tse Molemohali tsa Li-Tones le Abs Workout bakeng sa Banyaluoa (Anna Renderer)
- 11. Ho ikoetlisa ka Yoga Core Workout Ab (Todd McCullough)
- 12. Workout ea metsotso e 10 (Anna Renderer)
- 13. Mosebetsi oa ho Qetela oa Ab bakeng sa Bikini ea Hao e Ntle ho Fetisisa (Anna Renderer)
- 14. Sehlopha sa Core Fusion se Tsoang Exhale (Lindsey Arotin)
Haufinyane webosaeteng ea rona kakaretso ea ho ikoetlisa ka metsotso e 10 bakeng sa li-glute, tse emeloang seteisheneng sa youtube POPSUGAR. Empa haeba u batla ho ntlafatsa menoana ea hau, empa hape u tiise mpa, u fe video e khuts'oane ea maoto le maoto lapeng.
Mananeo a boetse a ntlafatsoa ke sehlopha sa POPSUGAR. Monyetla o moholo oa koetliso ka kanale ena ke phapano ea bakoetlisi le mekhoa, eo bohle ba tla tseba ho fumana thepa e phethahetseng.
Karolo e kholo ea mananeo a latelang e lebisa ho mokoetlisi oa boikoetliso ba 'Mopi Anna Renderer. E boetse e kopantsoe ke bakoetlisi ba bang ba tummeng ba Hollywood, bao bongata ba bona e leng barupeli ba hau ba linaleli tsa khoebo ea lipontšo. Liikoetliso tsohle li nka metsotso e 10. Khetha video e loketseng bakeng sa boralitaba lapeng 'me u qale ho ikoetlisa hona joale!
Lifitio tse holimo tsa lapeng
1. Metsotso e 10 ea Flat Abs Workout (Anna Renderer)
Lenaneo lena le tla u thusa ho matlafatsa mesifa ea mpa, mokokotlo, letheka. Mokoetlisi o fana ka boikoetliso bo fapaneng ba 12, kaofela ha bona bo fatše. U tla etsa li-module tse ngata maemong a fapaneng, hobane marapo ke e 'ngoe ea tse ngata Mokhoa o sebetsang oa ho matlafatsa corset ea mesifa. U ke ke ua hloka lisebelisoa tse ling, haese liaparo tse fatše feela. Video ena ke ea boralitaba hae e loketse ho phethela lihora tsa koetliso.
2. Camp ea Bikini Belly Boot - Metsotso e 10 ho ea Tone (Anna Renderer)
Lenaneo la Bikini Belly Boot Camp le kenyelletsa boikoetliso bo sebetsang bo shebileng mpa. U tla fumana palo e kholo ea boikoetliso maemong a mapolanka, likarolo tsa Cardio ho potlakisa metabolism le mafura a tukang, li-crunches ho matlafatsa mesifa ea mpeng le ho phahamisa maoto bakeng sa mojaro oa tlatsetso. Koetliso ke matla haholo, ka hona e ka tsamaisoa leha e le ts'ebetso e ikemetseng. Thepa ha e hlokehe.
Bona video ena ho YouTube
3. Metsotso e 10 ea ho ikoetlisa ka Flat Belly (Ashley Bordon)
Video e khuts'oane bakeng sa boralitaba lapeng tlasa tataiso ea mokoetlisi oa boikoetliso Ashley Bordon e tla u thusa ho sebeletsa ho matlafatsa mesifa ea mpa. U tla be u ikoetlisa ka mefuta e 9, hara eona ho na le lepolanka, Cobra, ho sotha, Superman. Mananeo a ne a tšoareloa fatše ka sekhahla se lekantsoeng mme e loketse ba qalang. Lenane ha le hlokehe.
4. 10-Minute Flat Belly Workout ho Tighten le Tone (Anna Renderer)
Ka video ena ho boralitaba u ke ke ua tiisa mpa ea hao feela 'me ua matlafatsa mokokotlo oa hau kaofela. Bakeng sa litlelase u tla hloka lipoleiti tsa pampiri kapa likotoana tse tloaelehileng tsa lesela tse tla thellela holimo. Ho hanyetsa ho eketsehileng ho tla u thusa ho sebelisa mesifa e eketsehileng le ho ikoetlisa ka katleho. Boikoetliso "bo tsamaeang" li-curls tse fapaneng bakeng sa ho matlafatsa mesifa ea mpa.
Bona video ena ho YouTube
5. Otla Belly Bloat ka Metsotso e 10 ea Yoga (Travis Eliot)
Haeba u rata yoga, leka video bakeng sa boralitaba lapeng, e thehiloeng ho latela likarolo tsa yoga. O ruta setsebi sa yoga ka boiphihlelo ba lilemo, Travis Eliot, motsoalle oa rona mananeong a Yoga Collective. Nakong ea lenaneo lena la metsotso e 10, u tla fumana tse tsebahalang haholo le tse sebetsang asana ho matlafatsa makhapetla. Koetliso e etsahala ka mokhoa o khutsitseng o nang le mekhahlelo e mengata ea ho ema, lethathamo leo u sa le hlokeng.
Bona video ena ho YouTube
6. Metsotso e 10 ea Ab-Sculpting Workout (Idalis Velazquez)
Lenaneo la 10-Minute Ab-Sculpting Workout ke moetapele ea tummeng oa boikoetliso ba Amerika Idalis Velazquez. E u fa moetso o mafolofolo, oo ntle le ho matlafatsa mesifa ea mpa le mokokotlo oo u tla o etsa boikoetliso ba Cardio ho chesa mafura ka mpeng le mmeleng kaofela. U emetse ho qhoma ho matla, mapolanka a nang le boima bo eketsehileng, squats le ho sotha. Bakeng sa lihlopha u tla hloka dumbbell e le 'ngoe.
Bona video ena ho YouTube
7. Pilates Ab Workout, Hlalosa mohala oa hau (Juliet Kaska)
Pilates ke e 'ngoe ea boikoetliso bo nepahetseng ho matlafatsa corset ea mesifa. Koetliso ena ea metsotso e 10 ho tsoa ho mokoetlisi oa "naleli" Juliet Kaska e tla u thusa tiisa ka mpeng le ho fokotsa lehlakore. Boikoetliso bohle bo fatše, thuto e phethela ka bonolo. Bakeng sa mananeo Pilates Ab Workout u ke ke ua hloka lisebelisoa tse ling.
Bona video ena ho YouTube
8. 10 Minute Abs le Core Workout Ntle le Crunches (Anna Renderer)
Mme video ena ea metsotso e 10 bakeng sa boralitaba lapeng e felletse ntle le ho sotha! Koetliso e ipiletsa haholo ho ba sa rateng maemo a mabe le ho batla mokhoa o mong. Lenaneo lohle le etsahala holim'a 'Mete, hammoho le ho ikoetlisa ka morao, o tla etsa lepolanka, Superman, ho phahamisa matsoho le maoto ka maoto a mane. U ka thatafatsa boikoetliso, haeba halofo ea pele ea sehlopha e ka ikoetlisa ka libolo tsa meriana kapa li-dumbbells. Leha ho le joalo, barupeli ba bonts'a thepa ntle le lenane.
9. Metsotso e 10 ea Barre Abs Workout (Jake DuPree)
Video ena ke ea boralitaba lapeng e etella pele koetliso ea barupeli barnych Jake DuPree. Lenaneo le ts'oaretsoe maemong a phahameng bakeng sa mosebetsi ho lakatseha ho ba le bolo ea rabara, empa hape le bonts'a boikoetliso le ntle le bolo. Mohaho ona o hahiloe holim'a boikoetliso bo tsoang ho Pilates, ho na le liphetoho tse khahlisang le tsa mantlha. Koetliso e kanna ea ba thata ho ba qalang.
Bona video ena ho YouTube
10. Libetsa tse Molemohali tsa Li-Tones le Abs Workout bakeng sa Banyaluoa (Anna Renderer)
Mang kapa mang ea batlang ho "bolaea linonyana tse peli ka lejoe le le leng", a ka khetha lenaneo la metsotso e 10 la Best Toned Arms le Abs. U tla sebetsa eseng feela khatello empa hape le ho matlafatsa matsoho le mahetla, empa hape o tla chesa likhalori ka lebaka la ho ikoetlisa ka ho chesa mafura. U tla etsa li-push-UPS, u sothehe le ho phunya, u tlole u be u etse mats'ekha. Ho ikoetlisa ho hloka matla, empa hoa sebetsa. Inventory ha u hloke.
Bona video ena ho YouTube
11. Ho ikoetlisa ka Yoga Core Workout Ab (Todd McCullough)
Khetho e 'ngoe ke yoga ea matla bakeng sa ho matlafatsa makhapetla e fana ka setsebi sa boikoetliso Todd McCullough. Lenaneo le tla hohela bohle ba ratang yoga le Pilates. Palo e kholo ea mapolanka le maemo a tsitsitseng e tla u thusa ho matlafatsa mesifa le ho etsa mochini oa khatiso o tiileng. Bakeng sa litlelase ha li hloke lisebelisoa tse ling, Mat feela.
Bona video ena ho YouTube
12. Workout ea metsotso e 10 (Anna Renderer)
Sena se rarahane se kenyeletsang boikoetliso ho matlafatsa karolo eohle, eseng feela mesifa ea mpa. Sehlopha se tla qala ho tloha ntja le lepolanka le shebileng tlase, ebe o ikoetlisa ka maoto a mane le mokokotlong oa hae. Karolo e nyane ea cardio e tla thusa ho nyolla lebelo la pelo le ho chesa likhalori. Lenaneo le phethela ka ho khumama mahlakoreng le ho phahamisa leoto maemong a emeng. Thepa ha e hlokehe.
Bona video ena ho YouTube
13. Mosebetsi oa ho Qetela oa Ab bakeng sa Bikini ea Hao e Ntle ho Fetisisa (Anna Renderer)
Ena ke video e 'ngoe bakeng sa boralitaba lapeng moo o hlokang bokaholimo bo tsamayang, mohlala, likotoana tsa lesela. Ho bonolo haholo. U tla etsa li-crunches, lifti tsa maoto, meqolo ho pholletsa le fatše le boikoetliso ba cardio. Koetliso e matla haholo, bakeng sa lithuto, o tla hloka feela lisebelisoa tsa ho thella.
Bona video ena ho YouTube
14. Sehlopha sa Core Fusion se Tsoang Exhale (Lindsey Arotin)
Video ea abs lapeng e tsoa ho morupeli oa yoga Lindsey Arotin e tla u thusa ho ba sebopehong ka thuso ea katleho boikoetliso bo tsoang yoga le Pilates. U tla fumana boikoetliso bo 20 ka metsotso e 10! Mme o ke ke oa matlafatsa abs ea hau feela empa hape le ho ntlafatsa 'mele oohle. Bakeng sa lihlopha u tla hloka Mat le li-dumbbells tse bobebe (1 kg).
Bona video ena ho YouTube
Leha ho le joalo, hopola ho theola boima ba 'mele ka mpeng, ha ea lekana u ka etsa feela ka video e hlahisitsoeng ho tobetsa lapeng. Etsa bonnete ba hore o hlokomela khaello ea phepo e nepahetseng le ho koetlisa 'mele oohle. Ho theola boima ba 'mele feela ka mpeng,' mele o lahla mafura ka ho lekana libakeng tsohle. Bala haholoanyane ka sena sengoloeng: U ka theola boima ba 'mele joang sebakeng sa heno?
Bakeng sa ba qalang, ho fokotsa mmele, mala