I-5 ephuculweyo yoqeqesho lwe-ABS kufuneka ube nesiseko esithile ukwenza amaxesha angama-3-4 ngeveki ukuze wenze i-abs yakho iqhume.

Isenzo 1. Ukuphakamisa umlenze oqhelekileyo

40 reps, iiseti ezintathu

Isenzo 2, Smith machine up umlenze (icala ngalinye)

20 reps, iiseti ezintathu

Isenzo sesi-3, (umgama obanzi) ukunqunyanyiswa kutshintshana ukuphakamisa umlenze

20 reps, iiseti ezintathu

Isenzo sesi-4, (umgama omxinwa) ukunqunyanyiswa ngomnye ukuphakamisa umlenze

20 reps, iiseti ezintathu

5. Ukolula okungundoqo (kwicala ngalinye)

20 reps, iiseti ezintathu