Contents
- Nā wikiō kiʻekiʻe loa no ka home ma abs
- 1. 10-Minute Flat Abs Workout (Anna Renderer)
- 2. ʻO Bikini Belly Boot Camp - 10 mau minuke e kani ai (Anna Renderer)
- 3. Hoʻomaʻamaʻa ʻana o ka ʻōpū palahalaha he 10 mau minuke (Ashley Bordon)
- 4. 10-Minute Flat Belly Workout e hoʻopaʻa a hoʻopaʻa (Anna Renderer)
- 5. Pākuʻi i ka Belly Bloat me 10 mau minuke o Yoga (Travis Eliot)
- 6. Hoʻomaʻamaʻa 10-Minute Ab-Sculpting (Idalis Velazquez)
- 7. Pilates Ab Workout, wehewehe i kāu pūhaka (Juliet Kaska)
- 8. 10 Minute Abs a me Core Workout me ka ʻole o Crunches (Anna Renderer)
- 9. 10-Minute Barre Abs Workout (Jake DuPree)
- 10. ʻO nā mea kaua ʻo Toned maikaʻi loa a me kahi hana abs no nā wahine wahine (Anna Renderer)
- 11. Yoga Core Workout Ab nā hoʻoikaika kino (Todd McCullough)
- 12. Hoʻomaʻamaʻa koʻikoʻi he 10 mau minuke (Anna Renderer)
- 13. ʻO ka Workout Ab Ultimate No kāu Skimpiest Bikini (Anna Renderer)
- 14. Papa Fusion Core mai Exhale (Lindsey Arotin)
I kēia manawa ma kā mākou pūnaewele kahi nānā o nā hana 10-minuke no nā glute, i hōʻike ʻia ma ke kahawai youtube POPSUGAR. Akā inā makemake ʻoe e hoʻomaikaʻi i kou mau puʻupuʻu, akā hoʻopaʻa i ka ʻōpū, a laila hāʻawi iā ʻoe i ʻo ka wikiō pōkole kiʻekiʻe loa no nā puʻupuʻu a me nā wāwae i ka home.
Hoʻomohala ʻia nā papahana e ka hui o POPSUGAR. ʻO kahi maikaʻi nui o ka hoʻomaʻamaʻa ʻana me kēia kahawai ka ʻokoʻa o nā mea hoʻomaʻamaʻa a me nā ʻenehana, mahalo i hiki i kēlā me kēia mea ke loaʻa ka waiwai kūpono.
ʻO ka ʻāpana nui o nā papahana aʻe e alakaʻi i ka mea hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaʻamaʻa ʻo Anna Renderer. Hoʻopili pū ʻia e nā mea hoʻomaʻamaʻa kaulana ʻē aʻe o Hollywood, a ʻo ka hapa nui o lākou nā mea hoʻomaʻamaʻa pilikino o nā hōkū o ka hōʻike ʻoihana. Pau nā hoʻolālā i 10 mau minuke. Koho i kahi wikiō kūpono no ka paʻi ma ka home a hoʻomaka i ka hoʻoikaika kino i kēia manawa.
Nā wikiō kiʻekiʻe loa no ka home ma abs
1. 10-Minute Flat Abs Workout (Anna Renderer)
E kōkua kēia polokalamu iā ʻoe e hoʻoikaika i nā mākala o ka ʻōpū, hoʻi, pūhaka. Hāʻawi ka mea hoʻomaʻamaʻa i nā ʻano hana ʻokoʻa he 12, aia lākou a pau ma ka papahele. E hana ʻoe i kahi nui o nā modula i nā kūlana ʻokoʻa, no ka mea ʻo nā kaula kekahi o nā mea nui nā mea e pono ai e hoʻoikaika i ka corset muscle. ʻAʻole ʻoe e pono i nā pono hou aʻe, ka uhi wale ʻana ma ka papahele. ʻO kēia wikiō no ka paʻi ma ka home kūpono no ka hoʻopau ʻana i nā hola hoʻomaʻamaʻa.
2. ʻO Bikini Belly Boot Camp - 10 mau minuke e kani ai (Anna Renderer)
Hoʻokomo ʻia ka papahana Bikini Belly Boot Camp me nā hana kūpono e kālele ana i ka ʻōpū. E ʻike ʻoe i kahi nui o nā hana i ke kūlana plank, nā ʻāpana cardio e hōʻeleu ai i ka metabolism a me ka momona momona, nā crunches e hoʻoikaika ai i nā mākala o ka ʻōpū a me nā hāpai o ka wāwae no ka ukana hou ma ke kumu. ʻO ka hoʻomaʻamaʻa ikaika loa, no laila hiki ke holo ʻia ma ke ʻano he hana kūʻokoʻa. ʻAʻole pono ka waihona.
E nānā i kēia wikiō ma YouTube
3. Hoʻomaʻamaʻa ʻana o ka ʻōpū palahalaha he 10 mau minuke (Ashley Bordon)
ʻO kahi wikiō pōkole no ka paʻi ma ka home ma lalo o ke alakaʻi a kahi mea hoʻomaʻamaʻa hoʻoikaika ʻo Ashley Bordon e kōkua iā ʻoe e hana i ka hoʻoikaika ʻana i nā mākala o ka ʻōpū. E hana ana ʻoe i 9 mau ʻano hana ʻokoʻa, ma waena o lākou ka papa, Cobra, wili, Superman. Ua mālama ʻia nā kau ma ka papahele i ke ana o ke ana a hemolele ia no ka poʻe hoʻomaka. ʻAʻole koi ʻia ka papa inoa.
4. 10-Minute Flat Belly Workout e hoʻopaʻa a hoʻopaʻa (Anna Renderer)
Me kēia wikiō i ka paʻi kaomi ʻaʻole wale ʻoe e hoʻopaʻa i kou ʻōpū a hoʻoikaika i kou kumu holoʻokoʻa. No nā papa e pono ai i nā pā pepa a i ʻole nā ʻāpana lole maʻamau e paheʻe i luna. ʻO ke kūpaʻa hou e kōkua iā ʻoe e hoʻohana i nā mākala hou aʻe a e hoʻoikaika pono ai i ka hoʻoikaika kino. Nā hana "neʻe" nā curl alternating no ka hoʻoikaika ʻana i nā mākala o ka ʻōpū.
E nānā i kēia wikiō ma YouTube
5. Pākuʻi i ka Belly Bloat me 10 mau minuke o Yoga (Travis Eliot)
Inā makemake ʻoe i yoga, e hoʻāʻo i kahi wikiō no ka paomi ma ka home, i hana ʻia e pili ana i nā mea o yoga. Kumu aʻo i ka yoga i nā makahiki o ka ʻike, ʻo Travis Eliot, hoaaloha iā mākou ma nā papahana Yoga Collective. Ma loko o kēia papahana he 10 mau minuke, e ʻike ʻoe i ka mea i makemake nui ʻia a maikaʻi hoʻi asana e hoʻoikaika i ka ʻili. Hoʻomaʻamaʻa ka hoʻomaʻamaʻa i kahi wikiwiki me nā kūlana kūpaʻa, nā papa inoa āu e pono ʻole ai.
E nānā i kēia wikiō ma YouTube
6. Hoʻomaʻamaʻa 10-Minute Ab-Sculpting (Idalis Velazquez)
ʻO ka Polokalamu 10-Minute Ab-Sculpting Workout kahi mea hoʻomaʻamaʻa hoʻoikaika kino ʻAmelika ʻo Idalis Velazquez. Hāʻawi ia iā ʻoe i ka paʻakikī ikaika, kahi e hoʻohui i ka hoʻoikaika ʻana i nā mākala o ka ʻōpū a hoʻi i hope e hana ʻoe hoʻoikaika kino cardio e kuni momona ma ka ʻōpū a ma ke kino holoʻokoʻa. Ke kali nei ʻoe i nā lele ikaika, nā papa me ke kaupaona, nā squats a me ka wili ʻana. No nā papa e pono ai ʻoe i hoʻokahi dumbbell.
E nānā i kēia wikiō ma YouTube
7. Pilates Ab Workout, wehewehe i kāu pūhaka (Juliet Kaska)
ʻO Pilates kekahi o nā hana ʻoi loa e hoʻoikaika ai i ka corset muscle. ʻO kēia hoʻolālā 10 mau minuke mai ka mea hoʻomaʻamaʻa "hōkū" ʻo Juliet Kaska e kōkua iā ʻoe hoʻopaʻa i ka ʻōpū a hoʻēmi i ka ʻaoʻao. Aia nā hoʻoikaika kino āpau i ka papahele, hoʻopau ka haʻawina me kahi kīnā palupalu. No nā papahana Pilates Ab Workout ʻaʻole ʻoe e pono i nā lakohana hou aʻe.
E nānā i kēia wikiō ma YouTube
8. 10 Minute Abs a me Core Workout me ka ʻole o Crunches (Anna Renderer)
A ʻo kēia wikiō he 10 mau minuke no ka paomi ma ka home ua pau loa nele i nā wili! Hoʻopiʻi ka hoʻomaʻamaʻa ʻana i ka poʻe makemake ʻole i ka crunchy maʻamau a e ʻimi nei i kahi ʻē aʻe. Hana ʻia ka papahana holoʻokoʻa ma ka moena, me nā hoʻomaʻamaʻa ma ke kua, e hana ʻoe i kahi papa, Superman, hāpai lima a me nā wāwae ma nā hā. Hiki iā ʻoe ke paʻakikī i ka hoʻoikaika kino, inā i ka hapa mua o ka papa e hana i nā hoʻoikaika kino me nā pōpō lāʻau a i ʻole nā dumbbells. Eia naʻe, hōʻike nā mea aʻo i ka waiwai me ka ʻole o ka papa helu.
9. 10-Minute Barre Abs Workout (Jake DuPree)
ʻO kēia wikiō no ka paʻi ma ka home alakaʻi i ka mea aʻo aʻo barnych Jake DuPree. Mālama paʻa ʻia ka papahana ma ke kūlana supine no ka hana makemake ʻia e loaʻa i kahi popo kāpili, akā hōʻike pū kekahi i nā hana a me ka ʻole o ka pōpō. Kūkulu ʻia ka paʻakikī nā hana mai Pilates, loaʻa nā hoihoi a me nā hoʻololi kumu. He paʻakikī paha ka hoʻomaʻamaʻa ʻana no ka poʻe hoʻomaka.
E nānā i kēia wikiō ma YouTube
10. ʻO nā mea kaua ʻo Toned maikaʻi loa a me kahi hana abs no nā wahine wahine (Anna Renderer)
ʻO ka mea makemake e "pepehi i ʻelua mau manu me hoʻokahi pōhaku", hiki iā ia ke koho i ka papahana he 10 mau minuke Best Toned Arms a me ABS. ʻAʻole ʻoe e hana ma ka kaomi wale nō akā ka hoʻoikaika ʻana i nā lima a me nā poʻohiwi, akā e puhi nō hoʻi i nā calories ma muli o ka nā hana aerobic wela-momona. E hana ʻoe i ka push-UPS, hana i nā wili a me nā pale, lele a hana i nā lung. Hoʻoikaika ka hoʻoikaika kino, akā maikaʻi. ʻAʻole pono ʻoe i kahi waihona.
E nānā i kēia wikiō ma YouTube
11. Yoga Core Workout Ab nā hoʻoikaika kino (Todd McCullough)
ʻO kekahi koho he mana yoga no ka hoʻoikaika ʻana i ka ʻoloke e hāʻawi aku i kahi loea hoʻoikaika kino ʻo Todd McCullough. E hoʻopiʻi ka papahana i nā mea aloha i ka yoga a me ka Pilates. ʻO kahi nui o nā papa a me nā kūlana kūpaʻa e kōkua iā ʻoe e hoʻoikaika i nā mākala a hana i kahi kaomi paʻa paʻa. No nā papa ʻaʻole pono nā lako hou, he Mat wale nō.
E nānā i kēia wikiō ma YouTube
12. Hoʻomaʻamaʻa koʻikoʻi he 10 mau minuke (Anna Renderer)
He mea paʻakikī kēia e hoʻopili i nā hoʻoikaika kino e hoʻokūpaʻa i ka pāpaʻa holoʻokoʻa, ʻaʻole wale nā mākala ʻōpū. E hoʻomaka ka papa mai ke kūlana o ka ʻīlio alo i lalo a me ka plank, a laila e hoʻomaʻamaʻa ma nā ʻehā āpau a ma kona kua. E kōkua ka ʻāpana cardio liʻiliʻi e hāpai i ka helu o ka puʻuwai a puhi i nā calorie. Hoʻopau ka papahana me nā kūlou i nā ʻaoʻao a hāpai ka wāwae i kahi kū. ʻAʻole pono ka waihona.
E nānā i kēia wikiō ma YouTube
13. ʻO ka Workout Ab Ultimate No kāu Skimpiest Bikini (Anna Renderer)
ʻO kēia kahi wikiō ʻē aʻe no ka paʻi ma ka home kahi āu e pono ai ʻili e neʻe nei, no ka laʻana, nā ʻāpana lole. Maʻalahi loa ia: i loko o 10 mau minuke e loaʻa iā ʻoe nā hoʻolālā 5 i loko o nā ala ʻelua. E hana ʻoe i nā crunches, hāpai i ka wāwae, nā ʻōwili ma o ka papahele a me nā hoʻoikaika cardio. He ikaika loa ka hoʻomaʻamaʻa ʻana, no nā haʻawina, pono ʻoe i ka pono e heʻe.
E nānā i kēia wikiō ma YouTube
14. Papa Fusion Core mai Exhale (Lindsey Arotin)
ʻO ke wikiō no abs ma ka home mai kahi kumu aʻo yoga ʻo Lindsey Arotin e kōkua iā ʻoe e kiʻi i ke ʻano me ke kōkua o ka maikaʻi nā hana mai yoga a Pilates. E ʻike ʻoe i nā hoʻolālā 20 ma 10 mau minuke! A ʻaʻole ʻoe e hoʻoikaika i kou abs akā e hoʻomaikaʻi i ke kino holoʻokoʻa. No nā papa e pono ai ʻoe i kahi moena a me nā dumbbells māmā (1 kg).
E nānā i kēia wikiō ma YouTube
Eia naʻe, e hoʻomanaʻo i ka lilo ʻana o ka kaumaha i loko o ka ʻōpū, ʻaʻole lawa e hana wale me ka wikiō i hōʻike ʻia ma ka paʻi ma ka home. E nānā pono i ka hemahema o ka meaʻai a hoʻomaʻamaʻa i ke kino holoʻokoʻa. E lilo ke kaupaona i loko wale o ka ʻōpū, hoʻolei ke kino i ka momona mai nā wahi āpau. E heluhelu hou aʻe e pili ana i kēia ma ka ʻatikala: Pehea e lilo ai kaupaona ma kahi?
No nā mea hoʻomaka, hoʻomāliī, ʻōpū