Fitness Empire

Ushawahi kujaribu mazoezi haya ya kujenga six pack?

Zoezi 1
Kwa kutumia leg raise crunches machine
Kama inavyoelekeza katika picha hapa chini

Namna ya kufanyaToa pumzi kadri unavyojikunja kuisukuma mashine

Na vuta pumzi unapokuwa ukirudi juu

Rudia set kadhaa

Zoezi la 2
Zoezi la lying legs and hip raise

  • Toa pumzi wakati ukirudisha miguu yako kutoka chini kuja juu
  • Jariby kuganda katikati ya zoezi kwa sekunde kadhaa
  • Rudia set kadhaa

Zoezi la 3
Kwa kutumia Dip Machine
-Kama inavyoonekana katika picha

  • Nyanyua miguu kuja kifuani huku ukitoa pumzi na kukaza tumbo
  • Shusha miguu kurudi chini huku ukivuta pumzi

 

-Kwa kutumia Yoga/gym ball kama inavyoonekana katika picha juu zoezi la pili

  • Hakikisha yoga ball lako lina ujazo wa kutosha
  • Likalie na uweke mikono nyuma ya kichwa
  • Lala ukivuta pumzi
  • Inuka huku ukitoa pumzi na kukaza tumbo
  • Rudia set kadhaa

-bycle crunches

  • Lalia matt au taulo kukuepusha na sugu za kiuno
  • Weka mikono kichwani
  • Inua mguu wa kulia na kuuleta kifuani kuukutanisha na kiwiko cha mkono
  • Rudia tena mguu wa kushoto kukutanidha na goti la kiwiko cha mkono wa kushoto
  • Fanya set 3 ,reps 30

Zoezi la 4
-stability ball crunches
Hili ni zoezi zuri la kupambana na tumbo la chini na kutengeneza V cuts

  • Bana mpira mapajani
  • Toa pumzi ulipokuwa ukivuta mpira kuja juu
  • Vuta pumzi ukiwa unarudisha mpira chini
  • Kumbuka kuweka mikono nyuma ya kichwa
  • Rudia set kadhaa
    -Zoezi lingine
  • Lalia puto lako la yoga ball/gym ball
  • Hakikisha umekaa sawia
  • Weka mpira karibu na magoti
  • Livute kuja mbele huku ukibana pumzi
  • Lirudishe huku ukiachia pumzi
  • Rudia set kadhaa

 

16 thoughts on “Ushawahi kujaribu mazoezi haya ya kujenga six pack?

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