ʻO nā hana hoʻoikaika pōkole 13 kiʻekiʻe loa no ka abs mai Blogilates

ʻO ka hoʻoikaika mau no ka ʻōpū he mea nui ʻaʻole wale e hoʻoikaika i nā mākala o ka ʻōpū, akā e pale aku i ka ʻehaʻeha a me ke kua i lalo. Kākoʻo ka Muscle corset i ka iwi kuamoʻo, no laila nā hoʻoikaika e hoʻoikaika i ke kuleana nui i ka hana hoʻohui o kā mākou musculoskeletal system. Hāʻawi ʻo 13 iā ʻoe i nā hoʻolālā pōkole no ka abs mai Blogilates no 10 mau minuke i mea hoʻohui maikaʻi loa i kāu lumi papa.

He mea nui e hoʻomaopopo he paʻakikī loa e hemo i ka momona o ka ʻōpū, wale no hana crunches. No ka hoʻopau ʻana i ka ʻōpū e pono i kahi ala ākea: kahi deficit calorie a me ka hoʻoikaika mau. Akā e hoʻoikaika i nā mākala, hoʻomaikaʻi i ka leo, hoʻopaʻa i ka ʻōpū i hiki iā ʻoe ke kōkua. Mai lawe i ka ʻōpū hoʻoikaika kino: 10-15 mau minuke 2-3 mau manawa i ka pule lawa ia ma ka hoʻohui o nā papahana no ke kino holoʻokoʻa.

Hāʻawi ʻo Casey Ho i mau wikiō pōkole o ka paʻakikī paʻakikī, e hiki ai i kēlā me kēia. Inā paʻakikī kekahi mau hoʻomaʻamaʻa iā ʻoe, mai hopohopo. E hoʻomau i ka hoʻomaʻamaʻa ma kahi mau, a ma hope o ka manawa e ʻike ʻoe i kahi hoʻomaikaʻi nui. E akahele i ka wā hoʻomaʻamaʻa ʻaʻole i kūlou i ka ʻiwi, kaomi ʻia ka hope lalo i ka papahele. Kaha i ka ʻōpū, ʻaʻole pono ia e hoʻomaha, akā mai paʻa i kou hanu.

Nānā! ʻIkepili hana ʻaʻole i kauoha ʻia e hana i ka poʻe me ka maʻi maʻi o ka iwi kuamoʻo i ka ʻehaʻeha o ke kua a me ke kua i lalo, a me ke alo o diastasis ma hope o ka hānau ʻana. Inā ʻoe e ʻike i kahi hoʻoikaika e hāʻawi iā ʻoe i ka ʻeha a me ka hōʻoluʻolu ʻole, e lele iā ia a hoʻopau paha i ka hoʻomaʻamaʻa.

Aia nā wikiō āpau i ka papahele, ʻaʻole pono ka papa inoa, ka lōʻihi o ka hana e pili ana i nā minuke 10. Hāʻawi ʻo Casey Ho i nā hoʻomaʻamaʻa mai Pilates me ka nānā pono ʻana i nā mākala hohonu o ka ʻōpū a me ka ʻili. crunches, reverse crunches, ka haneli, ka plank, Paikikala, hoʻolōʻihi wāwae, huki i nā wāwae kū pololei, ʻōwili ma ke kua, ka moku, nā ʻūpā, a pēlā aku.

ʻO 60 hoʻomaʻamaʻa maikaʻi loa mai Pilates

ʻO ka hana pōkole no ka ʻōpū me Casey Ho

1. Hemolele 10 Abs

I kēia papahana e ʻike ʻoe i nā hoʻoikaika kino he 10 no ka ʻōpū. Rollup With a Twist, Ankle Reach, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Pōkole ke aʻo ʻana, akā maikaʻi loa ia no nā mākala nui.

2. Flattener opu o lalo

I kēia papahana o ka hana pili pū me nā mākala o ka kaomi haʻahaʻa. Hoʻololi like ʻole kēia hana a me ke ʻano maikaʻi. Ma hope o nā hoʻoikaika kino: ʻO ka haneli, Doble Leg Stretch, Barbie Feet, Reverse Crunch, Crunch 1-2-3, Heel Click, See Saw Abs, Helicopters, Corkscrew, Single Drop.

3. Pīhaku Pīkini Pīhaku

ʻO kēia hoʻolālā 10 mau minuke pokole no ka ʻōpū mai Casey Ho me nā hana 4 wale nō: ʻO Crunch Extension, Crunch Pālua i ka Extension, Rollup to Rollover, Hip Twist to Butt Lift. E mālama wikiwiki ʻia ka papa, akā me ka maikaʻi.

4. ʻO ka Workout Ab Ultimate 2016

I kēia hoʻolālā ʻoe ke kali nei no ka hāpai ʻana i ke kino i nā wāwae e hana i ka ʻili. Inā loaʻa iā ʻoe nā pilikia hoʻi, ʻoi aku ka maikaʻi o ka hoʻopaneʻe ʻana o ka polokalamu. Hoʻoikaika kino: Noho ʻo Ballerina (mau nā ala), Nā ʻūlū ʻokiʻoki, pōʻai wāwae, Cha Cha Abs, hāpai wāwae ʻelua, keaka.

5. Mania Ab Hana Nui

I loko o kēia hana me nā hoʻoikaika kino mai Pilates: e puhi kou abs! Ke ukali nei kekahi hana i kekahi me ka maikaʻi ʻole i nā kuʻuna maikaʻi ʻo Pilates. Hana ʻia nā hana āpau ma ke kua.

6. ʻO ka hana paʻakikī paʻakikī

ʻAʻole kēia kā mākou hoʻomaʻamaʻa hoʻomaʻamaʻa maʻamau ma ke kua, akā aia nā ʻaoʻao a me ka maʻamau, kā lākou hoʻololi ʻana, a me ka hoʻoikaika ʻo Superman, he mea pono loa ia no ka hoʻoikaika ʻana i ka ʻaoʻao haʻahaʻa.

7. ʻO Core Crusher - ʻOi akuʻo Ab Workout

ʻO kekahi hana e kōkua iā ʻoe e hana pono i ka kaomi haʻahaʻa. I loko o kēia wikiō hāʻawi ʻo Casey i ka hana ma ka ʻōpū ma ka wili ʻana a me ka hāpai ʻana o ka wāwae.

8. abs ma ke ahi

Aia i loko o kēia papahana kahi hoʻoikaika kino ʻole no ka ʻōpū, no laila, hoʻopiʻi a ʻike ʻia e ka haumāna. Hoʻoikaika kino: ʻO ka Genie Abs Eagle Abs, Holo Holo, Pālua Ka ʻElua, Clock Abs, Hollow Pōhaku Wāwae Wāwae, ʻO ka ʻEkā pepeiao.

9. Hauʻoli Hard Core Ab Workout

I kēia hana no ka abs mai Blogilates i hoʻopili ʻia he 5 mau hana wale nō. Lohi a noʻonoʻo ka hana me ka hoʻonui ʻana o nā mākala nui. Hoʻoikaika kino: Train Track Abs, Single Leg Circles Ab, ke kiʻi ʻana iā Criss-cross, Genie Abs.

10. Hoʻomaʻamaʻa Abs pālahalaha no nā mea hoʻomaka

Akā kūpono kēia hoʻolālā no nā poʻe hoʻomaka. Hoʻohui ʻia i nā ʻano hana like ʻole, akā hoʻolālā ʻia ia no kahi helu liʻiliʻi o ka hana hou ʻana, no laila maʻalahi ke aʻo ʻana mai ka hoʻomaka a ka hopena. Nā hoʻoikaika kino: ʻOlokaʻa, haneli, hāʻule wāwae wāwae ʻekahi, hoʻopaneʻe wāwae ʻelua, pākaukau poʻomanaʻo kiʻekiʻe, nā wāwae wāwae i luna, Oblique Swivels, Crunch Crunch, Crunch, Plank, Forearm Plank, Side Plank.

11. Hana ʻoi loa abs (ʻāpana 1, 2, 3)

Loaʻa iā Casey Ho kahi pūʻulu o ʻekolu wikiō pōkole ʻo Extreme Abs Workout. ʻAʻole koʻikoʻi ka hoʻomaʻamaʻa, akā lawa ka maikaʻi. E kōkua lākou i kāu hana ma nā mākala o ka ʻōpū.

Bonus: 1000 Abs Challenge (30 mau minuke)

Inā makemake ʻoe e hana i ka manawa lōʻihi, e hoʻāʻo i kahi kau hoʻomaʻamaʻa 30 minuke 1000 Hīnaʻi Abs mai Blogilates, kahi e kōkua iā ʻoe e nānā i nā mākala o ka ʻōpū. Hana ʻia nā hana āpau i ke kūlana supine.

Hiki i kēia hoʻoikaika pōkole no ka abs mai Blogilates i kāu hoʻolālā hoʻoikaika kino e hoʻoikaika ai i nā mākala o ka ʻōpū a me ka ʻōnaehana muscular. Inā makemake ʻoe e hana me Casey Ho, paipai mākou iā ʻoe e nānā:

No ka poʻe hoʻomaka, hōʻemi, hana haʻahaʻa haʻahaʻa a ka ʻōpū

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