جرب تمرين عضلات البطن بالدمبل لمدة 5 دقائق في المنزل

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Try this 5 minutes workout at home and keep your fitness.

Transcript

00:00In position, we're gonna take a cross body mountain climbers

00:02in three, in two, and one.

00:05Let's take that knee to the opposite elbow.

00:07We're here for 30 seconds.

00:10Good.

00:11Really take that knee across the torso

00:14and as close to the elbow as you can

00:16and keep your elbow, your wrist,

00:19and your shoulders sat so tall.

00:22From here, we're gonna take our plank jacks,

00:24jumping our feet out and then in, out and then in.

00:29Now, another option is to step it out

00:32and then step it in.

00:33Let's find that in three, two, and one.

00:36Our plank jacks here for 30 seconds, team.

00:39Still staying strong through our upper body,

00:42keeping our wrists and our shoulders sat

00:45and our belly button pulled into our spine,

00:48squeezing that core nice and tight.

00:52From here, we're gonna stay in a high plank position

00:55and take our first move with that dumbbell,

00:58pulling that dumbbell across and beneath our torso.

01:03Now, the trick with these plank pull throughs

01:06is to make sure that we have a wide enough space

01:08with our feet.

01:09Team, let's go ahead and find this together.

01:12We've got about 25 seconds left here,

01:14making sure that our hips stay level with the floor

01:17and keeping our abs squeezed nice and tight.

01:21Imagine an ice cube and your belly button.

01:24We're gonna take that belly button away from your ice cube.

01:26You've got about five seconds left here

01:29and we are gonna take it down to our back

01:31for our dumbbell straight leg touches.

01:34All right, we're flipping over,

01:37heels up toward the ceiling.

01:39Take that dumbbell, outer grip.

01:42We're gonna take our shoulder blades up off the floor

01:44and reach up toward our toes,

01:46crunching our abs into the center of our belly button.

01:51Now, if you're imagining a walnut in your belly button,

01:54you're cracking that walnut open.

01:57All right, team, from here,

01:58we're gonna take that dumbbell up toward the ceiling

02:01for our leg raises, bringing our heels down

02:03in three, two, and one.

02:06Lowering the heels down, then back up our shoulder blades.

02:09Stay off the floor here,

02:11exhaling as we take those dumbbells up to the ceiling

02:15and taking our heels up to the ceiling.

02:19Whose abs are on fire?

02:21You've got about 10 more seconds here

02:23before we set it up for our Russian twists.

02:26Woo!

02:28All right, team, let's go ahead and set it up

02:31for these Russian twists.

02:32Let's back it up.

02:34We wanna make sure that we find a nice, strong line

02:36from the crown of our head down to our tailbone

02:39as we twist side to side with that dumbbell,

02:42making sure that you're taking your shoulders

02:45all the way to the side.

02:53Woo!

02:57So you've got 10 seconds left here

02:59before we take our sit-ups with punches,

03:02alternating left and right in three, two, and one.

03:06You're gonna sit up, punch that dumbbell

03:09all the way to the front corner of the room,

03:11finding that twist and squeezing every time you come up.

03:16Boom!

03:18And pop.

03:19Nice work, guys.

03:20Breathe through it.

03:2115 seconds here.

03:24Really finding power with each pop.

03:28From here, we're gonna take our first side plank

03:31with the thread, the needle.

03:33We're gonna set up, making sure that our shoulder

03:35and our elbow are stacked.

03:37We're gonna take it nice and long,

03:39taking that dumbbell up to the sky,

03:41threading it underneath, and then popping it back up.

03:44Slow and controlled here.

03:47Now, if on your journey you wanna find a bent leg,

03:51that's totally fine.

03:53Fitness is all about where you are.

03:57Everyone starts somewhere as a beginner.

04:01All right, team.

04:02We're gonna switch to the opposite side

04:04in three, two, and one.

04:06So making sure that we're nice and long with our body,

04:10squeezing our hips up to the ceiling,

04:13making sure our elbow and shoulder are stacked,

04:17and punching that dumbbell up.

04:19We're nearly done, team.

04:2015 more seconds here,

04:22then we're gonna finish this off with a forearm plank.

04:26Isometric hold, team.

04:28Breathe through it.

04:29Squeeze, squeeze, squeeze.

04:31All right, let's get ready for our plank hold

04:33in three, two, and one.

04:36Forearm plank, nose over your thumbs,

04:39elbows and shoulders stay stacked,

04:41and think about really squeezing those glutes,

04:44getting long through your heels,

04:47and pulling that belly button in toward your spine.

04:50Nose over your thumbs.

04:51You've got this.

04:52About 10 more seconds left.

04:54This is the last and the hardest thing you'll do today.

04:56Just breathe through it.

04:58And remember, pull that belly button into your spine.

05:01We've got this.

05:02Five, four, three, two, all the way,

05:06and recover.

05:08Amazing work, team.

05:10You can find more WH Hardcore Workout.

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