Siz uchun samarali ab mashq rejasi yaratish uchun sizning jismoniy tayyorgarlik darajasi va maqsadlaringizni ko'rib chiqish muhimdir. Bu erda sizning afzalliklaringizga qarab moslashtirishingiz mumkin bo'lgan namunaviy ab mashq rejasi: 1-kun: 1. Crunches: 15-20 takrorlashning 3 to'plami 2. Planks: 3-to'plam, har biri 30-60 soniya davomida ushlab turing 3. Rus Twists: 3 ta 12-15 takrorlashning 3 ta to'plami 4. Oyoqlarni ko'tarish: 3 ta 12-15 takrorlashning 3 ta to'plami 5. To'plamlar orasida 1-2 daqiqa dam oling 2-kun: 1. Tog'ga ko'taruvchilar: 3 ta 12-15 takrorlashning 3 ta to'plami 2. Velosiped Crunches: 3 ta 12-15 takrorlashning 3 ta to'plami 3. Ab Rollo g
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