<p><strong>Papan sebelah dengan kaki-kanan:</strong> Datanglah ke lengan bawah anda, menjadikannya selari dengan bahagian depan tikar anda. Tumpukan kaki anda semasa anda meletakkan badan anda dengan garis lurus, tumpukan kaki anda, dan angkat lengan atas anda sepanjang jalan. Sebaik sahaja anda stabil, pastikan teras anda terlibat semasa anda mengangkat kaki atas ke atas dan ke bawah. Pastikan anda tidak kendur di pinggul bawah, dan simpan pinggul anda sepenuhnya. Sekiranya mengangkat kaki terlalu banyak, anda boleh melakukan pegangan isometrik di papan sebelah. Untuk intensiti tambahan, anda boleh menahan berat badan di atas tangan anda.</p> <p><em>Tukar untuk melakukan papan sisi di seberang. </em></p> <p><strong>Tendangan berkilauan:</strong> Berbaring di punggung anda, letakkan tangan di belakang kepala anda dan angkat kaki anda dari tanah. Pastikan abs bawah anda disambungkan, kemudian menendang kedua -dua kaki satu demi satu ke arah langit. Sekiranya anda merasakan lengkungan di bahagian bawah, anda boleh membawa tangan anda di bawah glutes anda. Jauhkan leher anda.</p> <p><strong>Papan lengan + </strong><strong>langkah</strong>: Datang ke lengan bawah anda ke dalam papan lengan, siku di bawah bahu anda dan kembali lurus. Ketik kaki kanan anda ke kanan, bawa masuk, kemudian ketik kaki kiri anda, dan tukar. Pastikan pinggul anda tidak terlalu tinggi atau rendah, dan simpan tekanan tambahan dari punggung bawah anda.</p> <p><strong>Wooded Wood Chop-Light:</strong> Di kedudukan duduk dengan kaki anda di hadapan anda, ambil dumbbell dan memutar ke pinggul kanan anda, kemudian meletupkannya di sebelah kiri anda di pepenjuru. Teruskan abs anda dan bawa berat badan perlahan -lahan, kemudian meletup semula. Sekiranya berat badan terlalu sengit, anda boleh melakukan senaman tanpanya.</p> <p><em>Beralih sisi, melakukan pemotongan kayu berwajaran di sebelah kiri. Kemudian pergi melalui keseluruhan kitaran dua kali lagi. </em></p> <p><strong>Cuba juga senaman punggung pelari ini yang akan membakar glutes anda dalam masa 10 minit. Dan pastikan anda melintasi peregangan yang sejuk ini apabila anda selesai berpeluh.</strong></p> </div> <div class="rek-block rek-block-article"> </div> <ul class="prev-next"> <li class="prev-next__item prev-next__item--left"><a href="http://ms.wellbeingmaven.com/article/release-neck-and-shoulder-tension-from-the-past-year-with-this-20-minute-yoga-flow">« Lepaskan ketegangan leher dan bahu dari tahun lalu dengan aliran yoga selama 20 minit ini</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://ms.wellbeingmaven.com/article/this-12-minute-butt-sculpting-yoga-flow-will-put-squats-and-lunges-to-shame">Aliran yoga punggung 12 minit ini akan meletakkan squats dan lunges untuk memalukan »</a></li> </ul> <style> .prev-next { display: flex; align-items: center; justify-content: space-between; margin: 0; padding: 20px 0; list-style: none; gap: 30px; } .prev-next li { max-width: 50%; } .prev-next__item { display: inline-block; font-weight: bold; } .prev-next__item--left { text-align: left; } .prev-next__item--right { text-align: right; } @media(max-width: 768px) { .prev-next li { max-width: 85%; } .prev-next__item--left { align-self: flex-start; } .prev-next__item--right { align-self: flex-end; } .prev-next { display: flex; flex-direction: column; } } </style> </div> <div class="col-xl-4"> <div class="sidebar-news"> <div class="rek-block rek-block-sidebar"> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/nophoto.jpg" alt="Perjalanan berbasikal musim panas dari East Hampton ke Montauk (dengan peta)" > </div> <div class="white-news__cat"> <a href="http://ms.wellbeingmaven.com/category/fitness">Kecergasan</a> </div> <div class="white-news__name"> <a href="http://ms.wellbeingmaven.com/article/a-summer-cycling-day-trip-from-east-hampton-to-montauk-with-map">Perjalanan berbasikal musim panas dari East Hampton ke Montauk (dengan peta)</a> </div> <div class="white-news__text"> Well+Good memelihara pengasas Velojoy's Cycling-Savvy Susi Wunsch (gambar kanan) dengan gear tinggi ... </div> <div class="white-news__author"> <a href="http://ms.wellbeingmaven.com/author/frederick-waters">Frederick Waters</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/Movement-Shrink-Session.jpg" alt="Sesi Mengecut Tindakan Kelas di Pergerakan" > </div> <div class="white-news__cat"> <a href="http://ms.wellbeingmaven.com/category/fitness">Kecergasan</a> </div> <div class="white-news__name"> <a href="http://ms.wellbeingmaven.com/article/class-action-shrink-session-at-the-movement">Sesi Mengecut Tindakan Kelas di Pergerakan</a> </div> <div class="white-news__text"> Pada malam tadi Erin Stutland di Cancun untuk pesta bujangnya, dia dan rakan -rakannya turun ke pant... </div> <div class="white-news__author"> <a href="http://ms.wellbeingmaven.com/author/ron-prohaska">Ron Prohaska</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/WG_Logo-1130x300.png" alt="Di dalam projek ballerina yang sangat cantik" > </div> <div class="white-news__cat"> <a href="http://ms.wellbeingmaven.com/category/fitness">Kecergasan</a> </div> <div class="white-news__name"> <a href="http://ms.wellbeingmaven.com/article/inside-the-ridiculously-gorgeous-ballerina-project">Di dalam projek ballerina yang sangat cantik</a> </div> <div class="white-news__text"> Sebilangan orang pergi ke balet. 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