Tse ka Hare
Mosebetsi oa khatiso ha o kenyeletse feela boitlhakiso ba "rectus abdominis", e nang le ponahalo ea pakete e 6, empa boikoetliso bakeng sa mesifa eohle. Bakoetlisi ba HASfit ba fana ka koetliso e khuts'oane ea matsatsi a 30 e tla etsa hore mpa ea hau e be sephara le ho thusa ho matlafatsa mesifa ea corset.
Le ha o sa rera ho etsa khalendareng, etsa bonnete ba hore o nka video e arohaneng ea ts'ebeletso ea pokello e reriloeng. Litlelase tsena li phethahetse e le Tlatsetso thupelong efe kapa efe, kaha e nka metsotso e 5-15 feela. Ho feta moo, ho na le likhetho tsa koetliso:
- bakeng sa ba qalang
- karolo e ka tlase feela ya mpa
- feela bakeng sa le oblique mesifa ea mpa
- ka khetho ea boitlhakiso e etsoang u eme, haeba u hanetsoe ho robala ka mokokotlo.
Lenaneo la 30 Day Ab Challenge ho tloha HASfit matsatsi 30
Haeba u batla mosebetsi o felletseng ka mesifa ea mantlha, ha u sa etse ho feta metsotso e 15 ka letsatsi, leka lenaneo Phephetso ea Letsatsi la 30 Ab HASfit ho tloha. Khalendara e kenyelletsa boikoetliso bo ikhethang ba 18, ka hona o netefalitsoe hore o se ke oa tena o be o tenoe. Video ea mpa e tla u thusa ho eketsa molumo oa mesifa le ho ntlafatsa matla a sebetsang. Bakeng sa liphetho tse ntle, bakoetlisi ba khothaletsa ho kopanya lenaneo le phepo e nepahetseng le boikoetliso bo bong bakeng sa 'mele oohle.
Boikoetliso bo tlase ba li-cardio ba 14 bo tsoang FitnessBlender bakeng sa ba qalang ntle le ho tlola
Koetliso e reriloeng e loketse hoo e ka bang boemo bofe kapa bofe ba koetliso ka lebaka la liphetoho tse 'maloa tsa boikoetliso bo faneng ka bakoetlisi. Rarahaneng e etselitsoe matsatsi a 30, koetliso e ea ka tatellano. O hloka ho sebetsana le metsotso e 5-15 ka letsatsi, makhetlo a 5 ka beke le matsatsi a mabeli a phomolo. Haeba lenaneo lefe kapa lefe la video le le thata haholo, o ka lula le lona mme oa qala ho fetela pele ha o le tseba hantle.
Boikoetliso Phephetso ea Ab ha e hloke lisebelisoa tse ling ntle le Mat. Leha ho le joalo, bakeng sa boikoetliso bo bong o tla hloka li-dumbbellshaeba u batla ho etsa mofuta o tsoetseng pele. Boima ba dumbbell bo khethoa ka bonngoe, hangata bo boima ho tloha ho 1 kg ho isa ho 5 kg. Liikoetliso tsena li loketse basali le banna.
Likoetliso tse 20 tse khutšoane tsa video bakeng sa mpa ho tloha HASfit
Fana ka boikoetliso ba 20 bo tsoang HASfit bakeng sa mpa le makhapetla. Boholo ba bona ba kene lenaneong Phephetso ea Letsatsi la 30 Ab, empa u ka li etsa u le mong ntle le khalendara ka ho khetha e le 'ngoe e khahlisang haholo video bakeng sa hau.
Koetliso ea matla ea 5 bakeng sa 'mele oohle ho tsoa kanaleng ea youtube HASfit
Ho ikoetlisa bakeng sa mpa le makhapetla metsotso e 5
1. 5 Min Easy Ab Workout bakeng sa ba qalang
Ho ikoetlisa ka mpeng bakeng sa ba qalang ntle le lisebelisoa:
- Khutlela Knee Crunch
- Hip Ups
- Finyella Crunch (maoto a phahame)
- Knee e le 'ngoe e phahamisa + Crunch combo
- Ho ema litsoeng ho Knee Oblique Crunch
2. Metsotso e 5 ea ho ikoetlisa lapeng ha ho lisebelisoa
Ho ikoetlisa ka mpeng ntle le lisebelisoa:
- Bear Plank Reach Thru / ho tloha mangoleng
- Iso Leg Phahamisa + Scissor Arm / Mangole a Kobehile
- Leoto la leshano Setšoantšo sa 8 / Knees Bent
- Phallo e Phahameng ea Plank Kick + Thru / T Ho tloha mangoleng
- Libaesekele / Libaesekele Ho Khutlela Tlase
- Mapolanka a tsoang mangoleng
Bona video ena ho YouTube
3. Metsotso e 5 ea ho ikoetlisa ka tlase
Ho ikoetlisa bakeng sa mpa e ka tlase ntle le lisebelisoa:
- Leoto phahamisa + Reverse Crunch / Knee Raise + Reverse Crunch
- Li-clams / Li-clams
- Sprinter Sit up / Modified Sprinters
- Setšoantšo sa 8 / se nang le Bent Knee
- Ho bua leshano Crossovers / ka Bent Knee
Bona video ena ho YouTube
4. Metsotso e 5 ea ho ikoetlisa ka tlase 2
Ho ikoetlisa bakeng sa mpa e ka tlase ntle le lisebelisoa:
- High Plank Knee Up le In / ho tloha Mangoleng
- V Crunch / Leoto le le leng V Crunch
- 'Mele o Hollow / o nang le Knees Bent
- Thaba ea Thaba
Bona video ena ho YouTube
Ho ikoetlisa bakeng sa mpa le mokokotlo oa metsotso e 7-8
5. 7 Min Flat Stomach Workout
Ho ikoetlisa bakeng sa mpa metsotso e 7 ntle le lisebelisoa:
- Jack Knives / E fetotsoe
- High Plank - Side Plank - Elbow to Knee / Ha ho Elbow ho Knee
- V-Ups / Leoto le le leng V Ups
- Tonki e Phahameng ea Plank Kick + Knee ho ea Elbow / Knee Ho kena Sefubeng
- Libaesekele tsa Ab / Maoto a fetotsoeng ho tloha fatše
- Lebelo la Scissor le Phahamisa / Knee Lea Hola
- Nako ea selemo Ups / Crunches Reach
Bona video ena ho YouTube
6. Metsotso e 7 ea ho ikoetlisa e eme
Khetho ea boitlhakiso e etsoang e eme:
- Pike e emeng
- Khethehile Chop
- Sotha Jump Twist ho tloha Split
- Crunch ea Oblique (Knee ho Elbow out)
- Lipina tsa Nordic
- Arohane Stance Crunch
- Ka holim'a mahetla
Bona video ena ho YouTube
7. Metsotso e 8 Min Abs Six Pack Workout
Ho ikoetlisa bakeng sa mpa metsotso e 8 ntle le lisebelisoa:
- Lekala la 3 Situps / Crunches
- Superman Plank ea Knees
- Knee Tuck e Phahameng / Ho Bua Knee Tuck
- Situps / Crunches ea selemo
- Half Boat Twist / Modified w / Maoto a tlase
- Forearm Plank Twist / ho tloha mangoleng
Bona video ena ho YouTube
Ho ikoetlisa bakeng sa mpa le makhapetla metsotso e 10
8. 10 Min Easy Work Workout bakeng sa ba qalang
Ho ikoetlisa ka mpeng bakeng sa ba qalang ntle le lisebelisoa:
- Khutlela Knee Crunch
- Hip Ups
- Finyella Crunch (maoto a phahame)
- Knee e le 'ngoe e phahamisa + Crunch combo
- Leshano Knee Twists
- Halofo Get Up (metsotsoana e 40 ka lehlakoreng le leng)
- Ho bua leshano Knee Phahamisa
- Liphetoho tsa Oblique
- Knee Chops (metsotsoana e 40 ka lehlakoreng le leng)
Bona video ena ho YouTube
9. 10 Minute Abs Workout bakeng sa ba qalang
Boikoetliso bo bong ba mpa bakeng sa ba qalang ntle le lisebelisoa:
- Ho TÅ¡oaroa ka Mahetla a Mapolanka ho tloha Mangole / Maoto ho tloha
- Hip Up
- Khutlela Crunch
- Lepolanka ho tloha Mangoleng / Maoto ho tloha
- Ho lutse Knee Tuck Leoto le Le leng / Maoto a mabeli
- Nonyana ea Nonyana / + Knee ho Elbow
- Lehlakore la lehlakore ho tloha mangoleng / Maoto ho tloha
- 'Mele o sekoti o nang le mangole Bent / maoto ka ho otloloha
Bona video ena ho YouTube
10. 10 Mets Abs Workout
Ho ikoetlisa ka mpeng metsotso e 10 ntle le tlhaiso-leseling:
- Low Plank Walk Out / ho tloha mangole
- 1: 3 Tempo Leoto Phahamisa / Knee Phahamisa Tempo
- Revers Plank Kicks / Modified Reverse Plank Kick
- Bear Plank Shoulder Touches / Touch Touches tse tsoang mangoleng
- 'Mele o Hollow o TÅ¡oara /' Mele o Hollow O ts'oere / O khumame Mangole
- Lula Up Clam / Clam Crunch
- Ho Bua Leoto Sotha / Knee Ho Bua Ho Sotha
- High Plank Knee Up le In / ho tloha Mangoleng
- Lula Up Toe Touch / Reach Crunches
- Mapolanka a tsoang mangoleng
Bona video ena ho YouTube
11. Metsotso e 10 ea Abs Workout 2
Khetho e 'ngoe bakeng sa metsotso e 10 ho se na lisebelisoa:
- Likhahla tse Phahameng tsa Hip Plank tse tsoang mangoleng
- Leoto phahamisa + Reverse Crunch / Knee Raise + Reverse Crunch
- 1: 3 Tempo Situp / Crunch Tempo Reach
- Lepolanka le lehlakoreng la Knee Crunch ho tloha mangoleng
- V Tucks leoto le le leng
- Bear Plank Reach Thru / ho tloha mangoleng
- Iso Leg Phahamisa + Scissor Arm / Mangole a Kobehile
- Leoto la leshano Setšoantšo sa 8 / Knees Bent
- Phallo e Phahameng ea Plank Kick + Thru / T Ho tloha mangoleng
- Libaesekele / Libaesekele Ho Khutlela Tlase
- Mapolanka a tsoang mangoleng
Bona video ena ho YouTube
12. 10 Min Abs le Obliques Workout
Ho ikoetlisa bakeng sa mesifa ea mpa le ea oblique ntle le lisebelisoa:
- Likhahla tse Phahameng tsa Hip Plank tse tsoang mangoleng
- Leoto phahamisa + Reverse Crunch / Knee Raise + Reverse Crunch
- 1: 3 Tempo Situp / Crunch Tempo Reach
- Lepolanka le lehlakoreng la Knee Crunch ho tloha mangoleng
- V Tucks leoto le le leng
- Ho ema litsoeng ho Knee / Standing Oblique Crunch (ha ho na lengole)
- Ho Bua Leoto Ho Sotha / Ho Bua Knee Ho Sotha
- High Plank Knee ho Elbow / Knees ho tloha
Bona video ena ho YouTube
13. 10 Min Abs le Oblique Workout 2
Khetho ea bobeli bakeng sa mesifa ea mpa le ea oblique:
- Lekala la 3 Situps / Crunches
- Superman Plank ea Knees
- Knee Tuck e Phahameng / Ho Bua Knee Tuck
- Ho bua leshano leoto Twist / Knee Twist
- T-Rotations / ho tloha mangoleng
- Lithaba tsa Cross Body Mountain / Modified
- Ho pota Lefatše
Bona video ena ho YouTube
14. Metsotso e 10 ea ho ikoetlisa ka tlase
Khetho ea bobeli bakeng sa mpa e ka tlase ntle le lisebelisoa:
- Metsoako ea menoana / mangole a kobehileng
- Li-Circles tsa Leoto / Knees Bent
- Lumela Dolly / Knees Bent
- Knee e Phahameng Holimo le kahare
- Ka hare le kantle / Maoto a Khutlela Tlase
- V-Up / Split V-Up (leoto le le leng)
- Libaesekele tse Lokileng / Maoto Ho Khutlela Tlase
- Ho hloa lithaba
Bona video ena ho YouTube
15. Metsotso e 10 ea Boikoetliso ba Ka Tlase 2
Ho ikoetlisa bakeng sa mpa e ka tlase ntle le lisebelisoa:
- Leoto phahamisa + Reverse Crunch / Knee Raise + Reverse Crunch
- Li-clams / Li-clams
- Sprinter Sit up / Modified Sprinters
- Setšoantšo sa 8 / se nang le Bent Knee
- Ho bua leshano Crossovers / ka Bent Knee
- High Plank Knee Up le In / ho tloha Mangoleng
- V Crunch / Leoto le le leng V Crunch
- 'Mele o Hollow / o nang le Knees Bent
Bona video ena ho YouTube
Ho ikoetlisa bakeng sa mpa le mokokotlo oa metsotso e 12-14
16. 12 Min Oblique Workout
Ho ikoetlisa ka ho toboketsa li-oblique
- Lehlakoreng Plank Rotations / ho tloha mangole
- Jack Knife / E fetotsoe
- Side Plank Dips / Mangole a tsoang
- Lehlakoreng la Oblique Crunch
- Ho bua leshano leoto Twist / Knee Twist
- T-Rotations / ho tloha mangoleng
- Lithaba tsa Cross Body Mountain / Modified
- Ho pota Lefatše
Bona video ena ho YouTube
17. Metsotso e 14 MMA Ab Workout
Koetliso e ipapisitseng le boikoetliso bo tsoang ho libetsa tsa ntoa:
- Punch le Situp Combo + Upa
- Lehlakoreng Control Getups
- Likotlo tsa DB
- Li-Hook tsa Matla
- Triangle ea Leoto la Leshano
- Leoto Phahamisa + Pullover
- Leoto Phahamisa + Sekere sa Pullover
- Mapolanka a Lateral a Tsamaea
- Bear Plank Lula Kantle
- Litsela tse phahameng tsa DB Plank
- Thaba ea Thaba
- Plank
Bona video ena ho YouTube
Ho ikoetlisa bakeng sa mpa le makhapetla metsotso e 15-20
18. 15 Min Abs le Obliques Workout
Ho ikoetlisa bakeng sa mesifa ea mpa le ea oblique:
- Split Overhead Side Bend / ntle le Litekanyo
- Wood Chops / ntle le litekanyo
- Windmill / ntle le litekanyo
- Russian Twists / ntle le litekanyo
- Li-Diagonal Chops / ntle le litekanyo
- Ho ema litsoeng ho Knee / Standing Oblique Crunch (ha ho na lengole)
- Ho Bua Leoto Ho Sotha / Ho Bua Knee Ho Sotha
- High Plank Knee ho Elbow / Knees ho tloha
Bona video ena ho YouTube
19. Metsotso e 15 e eme Abs Workout
Khetho ea boitlhakiso e etsoang e eme:
- Nordic Skiers / ntle le litekanyo
- Sotha + Leoto le Otlolohileng Kick / + Kick e tlase
- Koketso ea Seqha / ntle le Litekanyo
- Standing sotha / ntle litekanyo
- Windmill / ntle le litekanyo
- Sekhahla se emeng
- Ho potoloha hantle hoseng
- Motsoako oa Crossover Toe Touch / Knee Touch
- Liphetoho tsa Oblique / ntle le litekanyo
- Leaning ts'ehetsana Crunch
Bona video ena ho YouTube
20. Metsotso e 15 e matla ea ho ikoetlisa
Boikoetliso bo matla ba mpa:
- Claw / ntle le litekanyo
- Butterfly Reach Crunch / ntle le Boima
- Side Plank + Mahetla a Phahamise le Front / ntle le Litekanyo
- Russian Twists / ntle le litekanyo
- Phunya Lula Up / ntle le Litekanyo
- Plank Touchdowns Hip / Knees ho tloha
- Side Plank Dips / Mangole a tsoang
- Plank
Bona video ena ho YouTube
Bonus: Metsotso e 20 Ab Workout ea Basali le Banna
Ho ikoetlisa ka botlalo ka metsotso e 20 bakeng sa mpa, moo ho ikoetlisang lintho tse ling ka mokokotlong le marapo ka ho ithuta mesifa ea kotlo eohle.
Bona video ena ho YouTube
Haeba u batla ho theola boima ba 'mele ka mpeng, etsa bonnete ba hore u bala sengoloa: U ka theola boima ba' mele joang sebakeng se itseng sa mmele?
Bakeng sa ho theola boima ba 'mele, Belly