Mokhoa o phahameng ka ho fetisisa oa ho ikoetlisa oa Ab

1 - Knee Tucks

Ha u khetha boikoetliso bo tsoetseng pele haholo bakeng sa abs ea hao , litakucu tsa lengole li molemo bakeng sa ho lebisa ho leka-lekanya, botsitso le matla a mantlha. Matso le li-torso li thusa ho tsitsisa 'mele oa hau ha u ntse u khumama ka mangole,' me qetellong ea mokhatlo ona, fa sesepa sa hau se eketsehileng ho matlafatsa phephetso.

1. Kena sebakeng sa pushup ka bolo e tlas'a litlhaka / li-ankle (ho bonolo) kapa litlhōrō tsa maoto (ka thata).
2. Etsa bonnete ba hore 'mele o otlolohile, o khutlela fatše' me o sa sebetse.
3. Phunya bolo, u khumama ka sefubeng ha u ntse u penya sefahleho.
4. Leka ho se sutumetse morao ka matsoho, empa, ho e-na le hoo, boloka mokhatlo oohle ka mangole.
5. U se ke ua oa ka morao ha u ntse u khumama ka mangole.
6. Khutlela ho qala 'me u phete bakeng sa ho khutlela ho 10-16.

2 - Pikes ea Ball

Lipoto tsa ball ke phetoho e tsoetseng pele ea li-tucks tsa lengole, 'me li thata haholo. U ka lula u fetola tsela eo u tsamaeang ka eona ka hore u khumame ka mangole kapa ka ho khutsufatsa leeto le ho phahamisa letheka ka lisenthimithara tse seng kae, u phahame ha u ntse u matlafala. Senotlolo sa ho etsa sena se thata ke ho sebelisa abs ho hula letheka, ho phahamisa maoto holim'a bolo.

1. Kena sebakeng sa pushup ka bolo e tlas'a litlhaka / li-ankle (ho bonolo) kapa litlhōrō tsa maoto (ka thata).
2. Etsa bonnete ba hore 'mele o otlolohile, o khutlela fatše' me o sa sebetse.
3. Squeeze the abs ebe o phahamisa letheka ho ea fihla siling, o phahamisa maoto holim'a bolo.
4. Etsa hore maoto a otlolohe bakeng sa phephetso e kholo, a fihle ka leoto le otlolohileng leoto le menoana ea bolo.
5. Khutlela ho qala 'me u phete bakeng sa ho khutlela ho 10-16.

3 - Litlhoko tsa marotholi tse omeletseng

Marotholi a mangole a oblique ke mokhoa o motle oa ho lebisa liphoso tsa li-oblique hammoho le rectus abdominis le morao. Ntho ea bohlokoa bakeng sa ts'ebetsong ena ke ho sebelisa abs ea hao ho laola maoto a hau ha u ntse u ba fokotsa fatše 'me ue lumellana le ho e hula. Qoba ho koala kapa ho fokotsa mokokotlo oa hao ka morao ka ho boloka mokoloko o tsamaeang o monyenyane, ho fokotsa mangole ho fihlela moo u ka khonang. U ka boela ua leka ho falla ntle le moriana kapa ka thaole e phuthetsoe tlas'a letheka bakeng sa tšehetso e eketsehileng.

1. Robala fatše ka mangole a hulotsoe ka hare le a lekanang le hoo e ka bang likhato tse 90.
2. Beha bolo ea meriana pakeng tsa mangole le ho otlolla matsoho ho ea mahlakoreng a kang sefofane, liatla li phahame.
3. Etsa kopano ea abs le ho kokobetsa mangole ho ea ka ho le letona.
4. Fokotsa mangole ka tlase kamoo u ka khonang ntle le ho phahamisa mahetleng fatše kapa ho fokotsa mokokotlo oa hau.
5. Squeeze the abs, utloa konteraka ea hao ea boipelaetso 'me u khumame mangole u ee ka lehlakoreng le leng.
6. Mahlakoreng a mang bakeng sa kakaretso ea li-1-3 tsa li-10-16 tsa morao.

4 - Extensions ea Medicine Ball

Koetliso ena e tsoetseng pele haholo e kenyelletsa mesifa e mengata ho akarelletsa le abs, morao, maoto le matsoho. Ho leka ts'ebetso ena, u ka 'na ua batla ho phalla bolo e ka thōko ho lebota bakeng sa botsitso' me u qale ntle le moriana oa meriana ho sebelisa mokhoa oa hau. Tsamaiso ena e hloka tekanyo e kholo le matla. Haeba u utloa bohloko boemong ba hao bo ka morao, boloka matsoho holim'a sefubeng kapa u theohe butle ho e-na le ho ba tlohela fatše.

1. Beha bolo e ka tlase ho morao holimo ho kopanya abs ea hao le ho tsitsisa letheka. Etsa boto ka thōko ho lebota bakeng sa botsitso ha ho hlokahala.
2. Tšoara moriana oa moriana o khanyang kapa sekoti se otlolohileng holim'a sefubeng mme u etse bonnete ba hore mangole a le likhato tse 90.
3. Matla a ka morao ka morao ha ka nako e le 'ngoe a otlolla leoto le letona.
4. Khutlela ho qala le ho pheta, ho fetola maoto bakeng sa ho khutlela ho 10-16.
5. Bakeng sa bothata bo fokolang ba ho leka-lekanya, etsa kakaretso ea leoto ntle le moriana oa meriana

5 - Karolo ka Leoto Phahamisa

Boikoetliso ba lipalesa ba setopo ke boikoetliso bo babatsehang bo tsitsitseng bo amanang le mesifa e 'ngoe le e' ngoe 'meleng ka ho lebisa tlhokomelo ho abs le morao. Phetolelo ena e kenyelletsa ho phahamisa maoto le ho phahamisa maoto, ka nako e le 'ngoe, ho eketsa matla. Ho fetola, beha bolo ka tlas'a litlhaka kapa mahetleng a ka holimo.

1. Beha bolo ka tlas'a menoana kapa menoana (e thata) le matsoho ka mahetla-bophara kahare fatše.
2. Tlanyetsana le abs ho tšoara 'mele ka ho toba ho tloha hloohong ho ea ho tse ling.
3. Ho boloka the abs e kentse letsoho, phahamisetsa leoto le letona ho bolo ea limilimithara tse seng kae, tšoara metsotsoana e seng mekae le ho theoha. Pheta ka leoto le letšehali, ho fetola maoto bakeng sa li-8-16 ho ea ka lehlakoreng le leng.

6 - Woodchops

Sefate sa mapolanka ke mosebetsi o thata le o matla o lebisitseng ho abs le morao. Ke mokhoa o motle oa ho matlafatsa sepheo sa ho sotha maikutlo joaloka ba amehileng ho golf , baseball kapa tennis . U ka etsa ts'ebetso ena ho tloha tlaase holimo (joalokaha ho bontšoa) kapa u fetola ho falla 'me ue etse ho tloha holimo ho ea holimo ho fetola lintho. Ntho ea bohlokoa ea ho boloka ts'ebetso ena e sireletsehile ke ho potoloha letheka le mangole ka tsela eo u tsamaeang ka eona 'me u tsepamise mohopolo oa ho fumana konteraka ea abs.

1. Tšoara sepheo se seng sa libaka tse hanyetsang ho ntho e tiileng (e kang litepisi tsa litepisi) haufi le fatše.
2. Tšoara qetellong e 'ngoe' me u nke mehato e 'maloa ho etsa hore ho be le tsitsipano holim'a sehlopha. U ka 'na ua hloka ho betla sehlopha ka maoto ka makhetlo a' maloa.
3. Ho boloka matsoho a otlolohile, ho potoloha 'mele le ho tlisa matsoho ka ho pata ha o ntse o pata.
4. Fetola letheka le mangole ha u retelehela ho qoba ho lematsa manonyeletso.
5. Pheta morao mme u phete bakeng sa 10-16 ho khutla pele o fetola mahlakoreng.

7 - Ho fapanyetsana hoa Ball

Tsamaiso ena e tsoetseng pele ha e sebetse feela meholo, ka ho lebisa tlhokomelo ho li-oblique, e boetse e loantša ho leka-lekana, botsitso le ho feto-fetoha ha maemo. E le ho boloka ts'ebetso ena e sireletsehile, boloka boikoetliso bo lieha ho ba bo laola 'me u boloke mangole a lumellana le likhahla le maqaqailane ho e-na le ho li sotha ka lehlakoreng le leng kapa tse ling.

1. Etsa leshano ka tlas'a mahetla, molala le hlooho, letheka le phahame ka borokho.
2. Tšoara bolo ea meriana kapa boima bo bobebe holim'a sefubeng.
3. Etsa hore u se ke ua arola le ho potoloha ka lehlakoreng la hao le letšehali ho fihlela moo u ka khonang, ho lumella letheka le maoto hore li tsamaee ka tlhaho ka ts'ebetso.
4. Etsa mokokotlo oa ho iphelisa ebe u potoloha ka lehlakoreng le leng.
5. Khuta bakeng sa li-1-3 tsa li-10-16 tsa morao (rep e le 'ngoe e kenyeletsa mahlakoreng a letona le a letšehali).

8 - Side Bridge le Hip Drops

Borokho bo ka thōko ke boikoetliso bo tsoetseng pele, haholo-holo haeba u ka falla ka pele (khetho e 'ngoe ke ho leka-lekanya letsohong). Ho eketsa ho phahamisa letheka ho hlile ho senya mathata, ho etsa sena e le mosebetsi o moholo oa ho ikoetlisa. O ka fetola ka ho boloka lengole le le leng fatše kapa ka ho nka maoto ka bophara ho e-na le ho kenngoa ka majoe holimo.

1. Thetsa ka lehlakoreng la hao le leka-lekaneng ka forearm le maoto.
2. Matheka le maoto a lokela ho kenngoa ka holimo holimo.
3. Ho tšoara molumo o tsitsitseng, butle-butle u kopane le abs ebe u theola letheka ho ea fatše (ha ho hlokahale hore u ama).
4. Qoba ho teba ka lehetleng.
5. Tlisa letheka hape ebe o pheta li-1-3 tsa li-10-16 tse ling ka lehlakoreng le leng.

9 - O lutse Torso Twist

Setsi se lutseng se lutseng ke tsela e ntle ea ho lebisa tlhokomelo ho lipeo tsa ts'ebetso ha li ntse li matlafatsa meholo le ho haha ​​mamello ka mahlaseli a hip. Ntho ea bohlokoa ea ho boloka ts'ebetso ena e sireletsehile le e sebetsang ke ho boloka mokokotlo o otlolohile 'me sefuba se phahame mosebetsing ona ho e-na le ho tsoma mahetleng, a ka fokolang ka morao.

1. Lula u tšoere bolo ea meriana ka mangole a kobehileng.
2. Khutsa hanyenyane, u kene ka ntle le ho boloka mokokotlo o otlolohile 'me sefuba se phahame.
3. Potoloha ka ho le letona, ho ama moriana oa moriana fatše pel'a letheka.
4. Khutlela setsing 'me u potolohe ka ho le letšehali.
5. Pheta, ho fapanyetsana mahlakore bakeng sa li-1-3 tsa li-10-16 tsa morao (e mong o ka ho le letona le ka ho le letšehali).

10 - Ab Rolls on the Ball

Meqolo ea Ab ke boikoetliso bo thata bo lebisang mesifa eohle ea mantlha. Tsamaiso ena e tsoetseng pele e hloka tlhokomelo ho lintlha tse ngata ho qoba ho fokotsa morao. Etsa bonnete ba hore o fela o fihla ho uena hantle. Haeba u ikutloa u e-na le bothata morao, khutlisa mokhoa ona kapa u se qobe ka ho feletseng.

1. Ho kopa ka pel'a bolo ebe u beha matsoho holim'a bolo, ho tšoana le ka likhahla tse otlolohileng.
2. Etsa kopano ea abs le ho hula mpa ho ea mokokoting.
3. Butle-pele pele le ho tsoa ho uena hantle, ho fihlela o ikutloa eka ha a kopane. U se ke ua ea bohōleng bo joalo hoo u utloisang bohloko ka morao kapa ho oa.
4. Tsamaiso ena ha e akarelletse ho kokotha letheka, kahoo li lule li otlolohile ho pholletsa le ho ikoetlisa.
5. Ho etsa hore 'mele o otlolohe, butle-butle hula' mele oa hao u sebelisa matsoho le limpho.
6. Tsoela pele ho lisele tse tharo tsa 8-12, u qobe ho falla ha u na le mathata a morao.
7. O ka fetola bothata ba ho falla ka ho beha matsoho a hau haufi kapa ho tsoela pele.