<p><strong>2. Baris duduk lebar: </strong>Duduk di kedudukan yang sama, melintasi band anda di hadapan anda. Simpan siku anda dengan tegak, dan tarik tangan anda kembali ke barisan yang lebar. Tahan di bahagian atas, memerah otot anda. Adakah 10 wakil, dan ulangi sehingga tiga set.</p> <p><strong>3. Gulung, gulung abs: </strong>Dalam kedudukan yang sama (duduk dengan kaki anda lurus di hadapan anda dan band yang dibalut kaki anda), uncross band dan memegang hujung di setiap tangan. Gulung perlahan -lahan, satu vertebra pada satu masa sehingga anda rata di atas tikar. Kemudian gulung semula perlahan -lahan, menggunakan kekuatan dari dinding perut anda untuk menarik anda. Adakah 10 wakil, dan ulangi sehingga tiga set.</p> <p><strong>4. Plank dengan Rintangan Kaki Menaikkan:</strong> Mulakan di papan yang tinggi, memegang pegangan band dan meletakkan satu kaki melalui gelung. Naikkan kaki anda untuk melawan jalur rintangan, kemudian turunkannya perlahan -lahan. Pastikan punggung anda terus dan teras sepanjang masa. Untuk mengubah suai, hanya memegang papan. Lakukan 10 wakil di sebelah kiri anda, kemudian 10 di sebelah kanan anda, dan beralih.</p> <p><strong>Menggabungkan siri belakang dan abs ini dengan senaman glute berasaskan Pilates untuk membakar badan penuh, atau cuba latihan megaformer di rumah ini sama seperti yang anda dapatkan di mesin.</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/are-the-nike-vapormax-worth-the-hype-heres-what-its-like-to-run-in-them">« Adakah nike vapormax bernilai gembar -gembur? 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