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Washboard abs ma ọ bụ mkpọ isii bụ mkpọda dị larịị nke gosipụtara egosiputara gị, nke na-eme karịa naanị ịkọwapụta ihe X gị. Jennifer Lopez bụ otu n'ime ndị ama ama ama ama ama ama na Hollywood na-achọ mma ya ka ọ ghara ịla n'iyi, na-eme gị anyaụfụ.

Omume ọ na-eme iji kwado mkpọmkpọ isii na-adọrọ adọrọ bụ crunches akụkụ-akụkụ nke a na-akpọkwa akụkụ-plank oblique twists or forearm side-plank twists. Mana, enwere ihe kariri otu mmega ahụ nke na-eme iji nweta ihe a na-ahụ anya.

Ka anyị lee anya na mmemme ahụ iji nweta washboard abs ma ọ bụ mkpọ isii.

nri iji belata abụba apata

1. Crunches

Omume crunch zuru oke iji mee ka isi gị dị ike ka ọ na-achọ ịrụ ọrụ n'etiti etiti mpaghara ime gị.

Otu esi eme:

• Dinara ala n’azụ gị ma dozie ụkwụ gị n’ala.
• Debe aka gi na akuku isi gi iji kwado ibu ya.
• Ugbu a jiri nwayọ, bulie ahụ gị elu site na ịmịkpọ afọ gị wee kupụ.
• Na iku ume ma gbadaa.
• Tinyegharịa nke a maka 2-3.

2. Plank

Imega ahụ na-eme ka uru ahụ dị ike, na-ebelata nsị nke afọ ma na-arụ ọrụ na akwara, akwara dị n'ime na nke mpụga, abdominis na-agagharị, ogwe aka, ubu, azụ na akwara hip.

otu esi eji kesar na ihu

Otu esi eme:

• Gbuo ikpere n'ala ma debe ọbụ aka gị n'ihu gị.
• -Ehulata ma debe aka gị ihu n’ala ma gbatịa ụkwụ gị n’azụ.
• Jide ọnọdụ a maka 10 ruo 20 sekọnd.
• Tinyegharịa ugboro atọ a.

3. Nọdụ ala

Nọdụ ala bụ ihe omume ọzọ maka ụmụ nwanyị iji nweta mkpọ isii. Nọdụ ala na-arụ ọrụ na akwara afọ na akwara mpụga.

Otu esi eme:

• Dina ala azụ gị ma mee ka ikpere gị gbakọọ n'akụkụ nke ogo 90 ma mee ka ụkwụ gị daa n'ala.
• Gafee aka gị n'isi.
• Jiri nwayọ, bulie isi gị na ubu gị ka afọ ghara itinye aka.
• Nọrọ n'ọnọdụ a maka oge nke abụọ wee laghachi.
• Tinyegharịa nke a maka 2-3.

4. Ikowe Ab Curl

Omume ọzọ ụmụ nwanyị na-eme ka ụda ha ghara ịdị, nke na-arụ ọrụ na akwara afọ ala, akwara dị n'ime na akwara azụ.

Otu esi eme:

• Jide aka gi na osisi dọliri elu ma hapụ ka ụkwụ gị maa jijiji.
• Kpoo ikpere gị, ma dọpụta ụkwụ gị n'akụkụ obi gị ma kupụ ume n'otu oge.
• Buru iku ume ka ị gbadata ụkwụ gị nwayọ ma weghachite ha.
• Mee usoro 2 nke ugboro iri.

5. Lgha Leggha Lise

Omume a na - enyere aka ịzụlite akwara afọ gị nke dị mkpa dị ka akwara ndị a na - eme ka ahụ gị dị ike n'oge mmegharị ma nwee ike inyere gị aka ijigide nguzo gị.

Otu esi eme:

• Dina n’azu gi ka aka gi gha agbada.
• Jiri nwayọ bulie ụkwụ gị n ’ogo 90 ma debe ya ogologo maka sekọnd ole na ole.
• Wee wedata ụkwụ gị ala nwayọ nwayọ.
• Mee usoro 2-3.

6. Nwanyị Nwanyị Nwanyị

Ọ bụ mmega ahụ na-agba ume nke na-ewusi azụ gị na akwara ike.

Otu esi eme:

• Dina ihu gị n’ala.
• Mee ka ụkwụ gị gbatịkwuo na mkpịsị ụkwụ ga-arụtụ aka, aka gị gbatịrị n'ihu.
• Welite aka na ụkwụ gị dị ka a ga - asị na ị na - efe efe ma jide njide maka sekọnd ise wee hapụ.
• Mee usoro 2 nke ugboro iri.

7. Akụkụ akụkụ-plank Oblique Crunches

Omume a na - arụ ọrụ gị niile mgbe ị na - ezubere mọzụlụ gị na mpụga.

ihe nkiri egwu egwu kacha akwụghị ụgwọ

Otu esi eme:

• Dina ala nwayọ jiri nwayọ tụgharịa n'akụkụ akụkụ nke iru gị ala.
• Jiri nwayọ bulie aka gị iji kwado ahụ gị ma tinye aka nke ọzọ n’isi gị.
• Jide ọnọdụ akụkụ a ma gbatịa ụkwụ gị.
• Weta ikiaka aka nri gi rue afo gi wee laghachi.
• Mee 15 ugboro ugboro n'akụkụ ọ bụla 3 ugboro n'izu.

Na mgbakwunye na omume ndị a kpọtụrụ aha n'elu, ndụmọdụ nri ndị a ga-enyere gị aka inweta nnukwu mkpọ isii.

1. Belata Pasent Abụba Onwe Gị

Ikwesiri ka edozi ahụ gị n’etiti 16 na 19 pasent iji nweta washboard abs. Can nwere ike belata pasent abụba anụ ahụ site na iwetulata ihe oriri nke calorie mmiri mmiri, na-eri abụba ndị ọzọ dị mma, na-a drinkingụ iko mmiri na nri ọ bụla, na-eme ọzụzụ cardio na ọzụzụ ike na ihe ndị ọzọ.

2. Ibu Ibu Up dabere dabere

Na-eri protein dị ka ara ọkụkọ, ero, lentil, azụ, agwa, soy, wdg, iji nye akwara gị nri na-edozi ahụ ọ chọrọ. Nri lean bụkwa nnukwu ụzọ iji rụzie ma wughachi mọzụlụ.

Curry akwukwo mmanụ maka uto ntutu

3. Oke zuru oke nke protein, carbs na abụba

Iji nweta abata isii, mmadụ ga-elekwasịkwa anya na oke protein, abụba na carbohydrates. Protein kwesịrị ịdị n'ụdị protein siri ike (25% ruo 35%), carbohydrate n'ụdị eriri nri (40% -60%) na abụba n'ụdị abụba siri ike (15% -25%).

Kekọrịta edemede a!

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