<p><strong>2. Jambatan: </strong>Kembali ke kedudukan permulaan anda. Tekan ke tikar dan angkat pinggul anda dari tanah. Sapu glutes anda di bahagian atas. Bawa pinggul anda sehingga mereka berlegar di atas tanah. Adakah 12 wakil.</p> <p><strong>3. Ketuk tumit: </strong>Kembali ke kedudukan permulaan anda. Dengan lutut anda bengkok, angkat kaki anda di udara. Anak lembu anda harus selari dengan tanah. Perlahan -lahan menurunkan satu kaki ke bawah, menjaga lutut anda bengkok. Turun sejauh selesa, dan pastikan punggung bawah anda tidak mengangkat tanah. Tarik kaki anda kembali. Adakah 12 wakil, kemudian ulangi di sisi lain.</p> <p><strong>4. Crunch dengan tuala: </strong>Dapatkan tuala atau selendang. Ringan memutarnya, kemudian letakkan di bawah punggung anda dan perlahan -lahan menurunkan diri anda ke tanah. Berbaring di punggung dengan lutut anda bengkok dan kaki ditanam di tanah. Buat "x" dengan tuala anda di atas perut anda. Tuck dagu ke arah dada anda dan datang ke dalam masalah ketika anda menghembus nafas. Semasa anda muncul, tarik tuala anda. Adakah 12 wakil.</p> <p><strong>Bersedia untuk mula bersenam lagi? Latihan 10 minit ini sesuai untuk ibu baru. Dan lima petunjuk ini dapat memberitahu anda jika badan anda mengimbangi teras yang lemah. </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/changing-the-position-of-your-feet-can-make-a-huge-impact-on-your-workout">« Menukar kedudukan kaki anda boleh membuat kesan * besar * pada senaman anda</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://ms.wellbeingmaven.com/article/this-yoga-based-abs-workout-can-super-charge-your-core-power--in-just-10-minutes-a-day">Latihan abs berasaskan yoga ini dapat menagih kuasa teras anda, hanya dalam 10 minit sehari »</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/files/annieinvietnam.jpg" alt="Wanita itu terobsesi dengan manggis" > </div> <div class="white-news__cat"> <a href="http://ms.wellbeingmaven.com/category/beauty">Kecantikan</a> </div> <div class="white-news__name"> <a href="http://ms.wellbeingmaven.com/article/the-woman-obsessed-with-mangosteen">Wanita itu terobsesi dengan manggis</a> </div> <div class="white-news__text"> Zit besar pada masa yang salah (okay, bila -bila masa) sudah cukup untuk membuat sesiapa bertindak s... </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/nophoto.jpg" alt="Lima Obsesi Kecantikan Saya Winnie Beattie" > </div> <div class="white-news__cat"> <a href="http://ms.wellbeingmaven.com/category/beauty">Kecantikan</a> </div> <div class="white-news__name"> <a href="http://ms.wellbeingmaven.com/article/my-five-beauty-obsessions-winnie-beattie">Lima Obsesi Kecantikan Saya Winnie Beattie</a> </div> <div class="white-news__text"> Dia mungkin memancarkan santai, boho-chic cooly, tetapi Winnie Beattie sentiasa bergerak. 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