Ka Sehloohong >> Bophelo Bo Botle >> Core Workout: Metsotso e 15 ho ea ho Steel Cut Abs

Core Workout: Metsotso e 15 ho ea ho Steel Cut Abs

Ho ikoetlisa ka metsotso e 15

Nako ea swimsuit e se e fetohile, ka hona o kanna oa eketsa boikoetliso bo 'maloa ba li-abs ho regimen ea hau ea boikoetliso. Empa boikoetliso ba mantlha bo bohlokoa ho feta feela ho shebahala hantle ka bikini ea hau - mokokotlo o matla o bolela botsitso le botsitso le bohloko bo tlase ba mokokotlo le boemo bo bobe ba mmele.

Koetliso ena ea mantlha ke scorcher, kahoo qala butle ha o ntse o hlokomolohile maqhubu a hau a bohareng. Le ha o le motho a le mong feela, ho sebetsa mokokotlong oa hau ho hlile ho bohlokoa bophelong ba hau. Etsa sepheo sa ho ikoetlisa ho fihlela letotong lena la metsotso e 15.

Ho na le boikoetliso bo se nang palo le boikoetliso ba mantlha kantle ho moo, empa ke retelehetse ho motho ea fetotseng maphelo a batho ba likete (le abs) ka mekhoa ea hae le li-e-book. Kayla Itsines ke mokoetlisi ka morao ho Khampani ea Koetliso ea 'Mele ea Bikini mme o na le balateli ba bangata ba hlapanyang ka boikoetliso ba hae. O re bonts'a (litšoantšong tse kaholimo le infographic e ka tlase) hore na o ka e etsa joang.

Koetliso ea Kayla's Killer Abs:

Etsa e 'ngoe le e' ngoe ea lipotoloho tsena makhetlo a mangata kamoo u ka khonang ka metsotso e 7. Kamora ho qeta lipotoloho tse peli ka metsotso e 14, otlolla motsotso oa ho qetela. Ha u se u sebelitse ho fihla mokokotlong o matla, Kayla o etsa tlhahiso ea ho etsa e 'ngoe le e' ngoe ea lipotoloho habeli, 'me u e etse koetliso ea mantlha ea metsotso e 28.

Potoloho ea Pele + Potoloho ea Bobeli: Etsa potoloho e ngoe le e ngoe makhetlo a mangata kamoo u ka khonang ka metsotso e 7 (kakaretso = metsotso e 14)

Ab Core Workout

POTOLOHO NTHO

Libaesekele tsa Ab: 40 reps (20 lehlakore le leng le le leng)
Boima ba maoto bo kobehileng jackknifes: Boemo bo 15
Leoto le phahamisitsoeng le lula le sothehile: 30 reps (15 lehlakoreng ka leng)
Lula Ups: 20 reps

POTOLOHO PELI

Ho hloa lithaba: 40 reps (20 lehlakore le leng le le leng)
Leoto le Phahama Bencheng: 30 reps
Ho ama menoana: 20 reps
Polank: Metsotsoana e 30