한국인들을 위한 요약 원하는 부위의 살만 쏙 빼는 방법은 없음. 유산소, 복근운동, 식단관리, 체지방 제거를 거쳐야만 복근을 볼 수 있음. 복근 만들기 지름길 = 체지방 관리임. 크런치 10개 x 5 set 상복부 강화 레그레이즈 10개 x 5 set 하복부 강화 기립근 20개 x 3 set 허리 강화 복근운동을 할 땐 쉬는 시간을 짧게 잡아서 최대한 자극을 느끼기. 레그레이즈 할 때 허리가 바닥에서 뜨지 않도록 하기. 골반이나 다리의 힘이 아닌 복근의 힘으로 움직여주기. 다리를 멀리 보낸다는 느낌으로 복근의 힘을 느끼며 천천히 움직여주기. 다리를 내릴 때 후 하고 호흡 내뱉기. 크런치 할 때 무릎을 90도로 굽혀서 다리 들어주기. 골반을 앞으로 말아준다는 느낌으로 말아주기. 상체 들어올릴 때 목의 힘 X 복근의 힘으로 하기. 상체를 들어올릴 때 후 하고 호흡 짧게 내뱉으며 올라오기. 마지막에 3초 버텨주기. 기립근 운동할 때 상체를 일직선으로 세우기. 등이 굽지 않게 골반의 움직임으로 천천히 움직이기. 가슴 활짝 열기. 급하게 떨어지지 않게 허리 힘으로 컨트롤 하기.
Starts at minute 6:38 For those who speak English ;)) The routine • 5x10reps: 5 sets of 10 legs (legs straight and slightly bent) The exercise is at minute 6:41 10 second rest • 5x10reps: 5 sets of 10 legs (this time with bent legs) This exercise is at minute 7:15 10 second rest • 5x10 reps: 5 sets of 10 Crouch (bend knee to 90 degrees) The exercise is at minute 7:39 10 second rest • 3x20reps: 3 sets of 20 muscle movements, they can do it stops, standing in a straight line and lowering slowly as if they wanted to touch the pelvis The exercise is at minute 8:28 well done !!
Comienza en el minuto 6:38 Para los que hablan español uwu La rutina👇💪💙 •5x10reps: 5 series de 10 legs (piernas estiradas y apenas flexionadas) El ejercicio está en el minuto 6:41 Descanso de 10 segundos •5x10reps: 5 series de 10 legs (está vez con piernas flexionadas) Este ejercicio está en el minuto 7:15 Descanso de 10 segundos •5x10 reps: 5 series de 10 Crouch (inclinar la rodilla a 90° grados) El ejercicio está en el minuto 7:39 Descanso de 10 segundos •3x20reps: 3 series de 20 movimiento muscular, lo pueden hacer paradas, poniéndose en línea recta y bajar lentamente como si quisieran tocar la pelvis El ejercicio está en el minuto 8:28 Eso es todo✨ 💫Like por los pocos que hablamos en español y no entendemos nada pero acá está la rutina uwu, suerte!💖 *Edit: saben cuál es el problema de los que ponen sus resultados y luego no regresan? Por qué les da cosa admitir que se rindieron, pero yo les wua a ser sincera, lo hice casi por una semana y media, si sentí cambios en mi abdomen como era de esperarse pero luego lo dejé y cambié de rutina porque me aburrió:( perdón por defraudarlos🙁 De igual forma, sé y siento que si funciona pero a mí me gusta hacer más XD, so.. la que lo haga les deseo más que suerte y no se rindan porque es muy obvio que funciona, nomás hay que comer sano y ser constante lo más que se pueda✨
@@Freeliving111 its just her opinon dhe wishes to have that type of body and that makes her wnvy if them for others that may be diffrent i also wished i have that i am very skinny but a door
omg her naturally thin waist is like a dream.. even before the diet or exercise.. obviously, girls with different body shape is not going to get her waist.. but definitely motivated
Ik many people wants small waists with an hour glass shape, but i think there’s nothing wrong if you don’t have a very small waist. It’s important to love yourself and your body, when working out i think it’s really important to not over work yourself too ! I also don’t have a small waist but i’m learning to accept myself and work out to see the best version of myself. This video was an inspiration- and to anyone else who started working out...good luck ! :)
I hope this will be useful to some girls who sees this and are struggling with weight. Please note that what she did, while pretty admirable, is not something that should be advocated for all. Definitely her sense of discipline is admirable - and in a way she had a goal (I believe she was doing some filming). You can refer to her previous video - where she actually did mention she started to feel dizzy, and a lack of energy, etc. These are very clear signs on your body to watch out. A healthy lifestyle makes you feel awake, have lots of energy and overall, boosts your endorphins (ie makes you happy). I am no expert - but if you are embarking on a weight loss program, know that it is a Long term journey. You don’t want to see quick results + take lots of Instagram shots = and then suffer Long term health issues after and / or see your weight yo-yo. Stay happy and don’t let another person’s weight loss program define you. :)
This is very important, thank you for stating that. As I person in late 20s I worry for young people so much. They tend to watch these videos and often fall victim to eating disorders. Please don't do any extreme diets. Just eat healthy and exercise.
To add to this, every person has a "floor" of how low body fat percentage he or she can go. What determines this floor is complex, and from what I understand of it is dependent on genetics, rate of caloric restriction, and other stressors on the person. For women, dipping into this "essential fat" reserve chronically can lead to amenorrhea (loss of menstrual cycles) and other endocrine issues. This is really important since menstrual cycles and the associated estrogen production of functioning ovaries are crucial for long term bone health. Some instagram models and fitness athletes are "lucky" that they are genetically gifted and just naturally live at very low body fat percentages without repercussions. Even then, many fitness models only lean down for a few days to post the picture, do the model shoot, or compete at the bikini competition and then do a "recovery diet" to return to baseline weight which in some cases can be 10+kg above competition weight. Unfortunately, the fitness industry often does not show these women during their "off-seasons" combined with often selecting for women who can live easily at very low body fat percentages (think the winners of international competitions. Yes they work super hard and have disciplined diets, but they are also just incredibly genetically gifted). When it comes to health, from what I know, there just isn't much data showing benefit for women going below 30% body fat (we are talking measured via DEXA) on a population level when talking about cardiovascular risk, etc. I suspect there might be marginal benefits for getting below 25% body fat. Even if so, that is very far from six pack lean which often requires body fat percentages of around 16-18% or less. At the end of the day, every person is different, and being healthy and being "jacked" can be two very different things.
@@szjennie2750 Try not togo below 1500 kcal, preferably eat about 1800. It's very hard to meet your nutritional needs if you eat so little. Vitamins and minerals are very important for our health :)
You're such an inspiration. I've been working out for 4 months now but i'm not even close to where you are now. I have 20-23% of body fat now and i'm also trying to recover from my eating disorder so i don't restrict myself from eating sweets. In fact, i follow the intuitive eating guide and soon i'll get my protein powder... So i hope that in a couple of months i can get abs like yours. Wish me luck gals!!
Thank you for giving emphasis that diet and lowering body fat is the most inportant part of getting abs. No matter how much crunches you do you wont see abs unless you lower your body fat. To do this you need to be in calorie deficit!
@@streetcitylightsx i think as long as you are on a calorie deficit you should be good. But it will definitely affect your skin, your muscle to fat ratio, etc. My husband is sooo skinny, although he eats a shit ton of food and its mostly fast food most days. Although he is so skinny that you can even see his ribs, he had more fat than muscle. Yes, it is possible even when you're super skinny. So you'll just be skinny fat, and unhealthy in general, although you might look okay and lose weight
Just leaving this for myself^^ 5 sets of 10 regays everyday - Make sure your waist is as close to the floor as possible - Do not raise your legs with the force of your pelvis or legs when you lower and raise them repeatedly 5 sets of ten crunches everyday - Bend your knees when you first strike a pose and lift them to 90 degrees - Do not come up with the force of you neck
I like girls who have normal size chest. It makes them look more feminine but I am flat chest girl and I like it that way for me btw I am 16 and half years old.
I have the same body as your before photo... My weight is within normal range but my body feels heavy and jiggly 😅 thank you for sharing your transformation. This gave me the motivation to start
I want to loose on my arms and legs I’m skinny but look muscular on my legs and my arms flabby but I wnat to gain weight without getting out of shape so far I’ve gained 1lb :) Ik it’s not a lot but it’s a lot since before my goal is 90lbs currently I’m 88lbs so I’m close :)
i think im going to start doing this everyday until end of jan 2021 starting waist: 29.5" weight: 58.3 kg body fat: 27.7% (i will also do a 200 calorie deficit and drink more water now) DAY 1: ✅ (I didn't finish the leg raises n did only 3 reps n took a lot of pauses but i did it!) DAY 2:
@@louisesaucedo7033 you don’t know if she’s healthy or not. Everyone’s body can withstand different things. Plus, Many East Asian frames are naturally petite. Skinny doesn’t always mean unhealthy
@@brianabanana4554 I know that. To reiterate I said she looks meaning her appearance not internally or medically. Its just ridiculous how asain women are obsessed with being skinny. She is skinny. Let me tell you if her video was focused on something else she wouldnt of looked unhealthy to me, its just that she thinks shes overweight or fat when shes not.
My stomach can’t take a lot of food so when I did this workout I lost a lot on my waist and super defined, u can do this with no strict diet just balance what u eat :)
Okay no one has ever told me anything said in this video. You thought me so much more in 10 mins than everyone has in years. Thank you so much🥺 I'm definitely doing this. At first I only wanted to have abs and didn't work on anything else. Now, almost 2 months into these daily workouts I do, I know why I'm not seeing the full results _T_T_
It's fiiiine, I am motivated and I'm trying something that's easy and possible for me, and thank you for reminding me that bone structure matters and not everyone has one like her and not everyone needs to. We all have perfectly beautiful bodies and bone structures and working out is great as well. Love you all ❣️
@@sugaminae2781, that’s not true not every1 can be shaped like because of bone structure, genetics, fat deposits, etc. but it’s ok, every body is beautiful 🙂.
Debes trabajar tu abdomen un dia si y el otro no, tienes que dejar que el abdomen tenga reposo y debes descansar lo suficiente y tomar bastante agua, así tendrás mejores resultados, desgastarse todos los días solo generará cansancio
Don’t compare yourself to her, both of your bodies are beautiful 🙂. Keep your head up kid, and relax. Comparing yourself to her is only gonna make you hate yourself and it’s bad for your mentality.
Thank you for interesting and inspiring story about your exercises. I feel so motivated, when I'm watching your videos. Can you, please, tell more about all your exercises, for example aerobics? And also I'd like to mention, that you are really beautiful, in words and in body. Thanks for subtitles. ❤️
@NITHILA RADHAKRISHNAN RIGHT?? I've somehow inherited a small waist (definitely not as small as the video's) but my THIGHS OH GOD WHY ARE THEY SO WIDE AND PHAT
Русские, кому надо. Девушка сказала, что прежде всего весь жировой индекс на теле является той самой причиной почему вы не видите свой прес. Она начала работать над рельефом только тогда, когда потеряла достаточно жира во всем организме первое упражнение она делает 10 раз по 5 подходов. Старайтесь не просто поднимать и опускать ноги, а делать это медленно и высоко как возможно. Чтобы ощутить вксь результат. Только сильно не перетруждайтесь. Crunch делается также 10 раз по 5 подходов. Поднимите и согните ноги, образуюя угол 90°. Когда делаете скручивание обращайте внимание на то, чтобы не шея поднимала вас а прес, напрягайте прес и приподнимайте тело, не давайте лишнюю нагрузку шее. Выдыхайте на подъёме. Когда делаете последний подход на 10 разе застыньте вверху на три секунды. Последнее упражнение девушка делает 20 раз по три подхода. Осторожно отпускайте и поднимайте тело. Не горбитесь, опускать тело надо ровно с широко распахнутой грудью. Не забывайте, что делать кардио это одно из важных условий , при достижении задачи. Также чтобы увидеть пресс нужно соблюдать правильное питание и не есть того, чего не следует. ( Делайте всё с умом!)
CONFIDENCE IS BEAUTY. Love yourself. 🥰 You know, it's not the most important thing to have a tiny waist and an hourglass shape. Everyone is different and they're going to be different. The only reason this shape and look is considered ideal is because it isn't as common as other body types. Everyone is beautiful in their unique way. Just remember that different people think different looks are beautiful. Have a good day ✨✨🌻🌻🌻
this was really inspiring. i started dieting and my work out a week ago because i really want to lose the fat on my thighs but when i see the difference, only my belly was starting to change. it sort of making me anxious since today because i keep getting scared of whatever i eat. to the point i was stressed out that i wanted to give up. but after watching your video here, i think i won't give up :) i just need more patience and also i need to stop being anxious as well.
you're so inspiration for me to look back to love myself. I feel no hope in my life because I lost my job and break up with my bf. I had tried to work out many times but I give up. but this time I will fight for myself.
Muchas gracias por tus consejos y también por haber activado los subtitulos, eres una mujer hermosa, decidida y una gran inspiración para todas nosotras, lo voy a poner en práctica, felicidades!! ❤️👌🏻🎉 Saludos desde México 🇲🇽
Voy a empezar hoy que es un viernes 23 de octubre, ahora son las 12 de la mañana (en un rato voy a dormir), en 2 meses les aviso mis resultados. Nose cuantos dias voy pero el primer dia empece con 5 min y fui aumentando hasta llegar a los 10min diarios, aveces dejaba de hacer por un dia porq me dolia la panza, el cuarto dia la panza me dolia a unos niveles insospechados, y debo decir que a cambiado su forma, se han formado lineas al costado, creo q a sido el mayor cambio que he visto, seguire informando de mi progreso. Animo chic@s!!!. 13 de noviembre: lo que mas a sido dificil es mantener una dieta estricta ya que por desgracia vivo con mi familia aun, y no pueden seguir mi ritmo, no dejen de comer ( si lo hacen en vez de bajar de peso se van a engordar mas) tienen que seguir una dieta, yo les recomiendo el ayuno intermitente (investiguen mas de el ya que hay personas que no pueden hacerlo por el riesgo a su salud) consiste en comer por un limitado tiempo, yo hago 16/8 y a sido lo mejor que e probado, a los ejercicios les e agregado 20min diarios y antes de hacerlos (gracias a un comentario) hago calentamiento, con el calentamiento tu cuerpo resiste mas y ya no duele tanto. Si yo puedo, tu puedes!.
Guapa para evitar muchos dolores del cuerpo después de hacer ejercicio prueba antes de ejercitarte una pequeña sesión de calentamiento de articulaciones y finalizando tus ejercicios haz estiramiento para evitar calambres después, yo lo hago y me va perfectamente, saludos❤️❤️❤️
My chest also flatten as I exercise. So i feel you 😭 my chest flatten quicker than my stomach which is weird (and sad), but i just want to let you know that you are not alone 😊
Focus on resistance training more than cardio, and lose weight gradually instead of fast paced (reduce calories slowly) but ultimately yes sadly it is unavoidable but you can take preventive measures
I’m on my journey to toning up my stomach and slimming my waist as well wish me luck💘 this video was super informative and helpful thank youuu girl❤️💕 u look stunning😍
This video was sooo helpful and I have hope! I thanks you so much for the translation because it’s the absolute best video about abs I have ever come across. Watching you from Atlanta, Georgia!
well done!! did you only do the ab workouts she did or did you also do the strength training? i'm trying to find some good strength training videos that don't require equipment i can follow whilst at home ^^'
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