5 yakakwidziridzwa ABS yekudzidzira maekisesaizi inoda kuve neimwe nheyo yekuita 3-4 nguva pasvondo kwemwedzi kuti abs yako iputika.

Chiito 1. Kusimudzira gumbo

40 reps, matatu seti

Chiito chechipiri, Smith muchina kumusoro kwegumbo (rimwe divi)

20 reps, matatu seti

Chiito 3, (yakafara chinhambwe) kumiswa chinjanisa gumbo kusimudza

20 reps, matatu seti

Chiito chechina, (nhambwe yakamanikana) kumiswa kumwe kusimudzwa kwegumbo

20 reps, matatu seti

5. Core Stretch (kudivi rega rega)

20 reps, matatu seti