Matsakaicin Matsakaicin Minti 10 wanda ke Ba da garantin Fiye da fakiti shida Abs

Wadatacce

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Dukanmu muna son bayyana abs, amma aiki zuwa fakitin shida ba shine kawai dalilin gina ƙarfi a cikin zuciyar ku ba. Ƙungiya mai ƙarfi tana da fa'idodi da yawa: inganta daidaituwa, numfashi, da tsayuwa, ba tare da ambaton kare ku daga rauni da hana ciwon baya ba. Makullin shine a yi niyya ga duk wuraren da ke cikin ku, ba kawai abs ba. Kuma mafi kyawun motsa jiki na ab yana haɗa komai daga hannu zuwa yatsun kafa.

Yayinda motsa jiki mai ƙona kitse kamar HIIT da abinci mai ƙoshin lafiya suna da mahimmanci don ƙona kitse na ciki, babban aiki na iya ɗaukar jikin ku zuwa matakin na gaba. Mafi kyawun sashi? Yawancin darussan da ke yin babban tasiri suna buƙatar kaɗan zuwa babu kayan aiki, wanda ke nufin zaku iya aiki da su cikin ayyukanku na yau da kullun daga ko'ina-babu uzuri.

Wannan bidiyon motsa jiki na Grokker wani bangare ne na jerin slim-down na mako hudu, karkashin jagorancin kwararre mai horo Sarah Kusch. Yana fasalta darussan motsa jiki guda biyu waɗanda ke haɗa dukkan kewayen zuciyar ku, ba kawai tsokar murhun ciki na gaba don fashewar ab. Ɗauki tabarmar motsa jiki da ƙwallon haske kuma a shirya don minti 10 na ainihin-ƙona sihiri.

Kayan aiki da ake buƙata: Ball, Motsa Jiki (Na zaɓi)

Motsa jiki na minti 10

Tsawon minti 1 a ƙarshen

Darussan:

Igiya 10 tana hawa sama

Igiya 10 tana hawa diagonal kowane gefe

10 gwiwoyi zuwa gefe crunches kowane gefe

10 ƙusoshin ƙuƙwalwar ƙugu

30 sec forearm planks inci tafiya (baya, gaba)

T-siffar dorsal yana ɗagawa

10 Gwiwa zuwa ciki da waje Plank

Maimaita duka saitin sau biyu

Game daGrokker:

Kuna sha'awar ƙarin azuzuwan bidiyon motsa jiki na gida? Akwai dubban motsa jiki, yoga, tunani da azuzuwan dafa abinci masu lafiya suna jiran ku akan Grokker.com, kantin sayar da kan layi ɗaya don lafiya da walwala. Duba su yau!

Ƙari dagaGrokker:

Fat-Blasting HIIT Workout ɗinku na Minti 7

Bidiyon Aikin Gida

Yadda ake Chips Kale

Haɓaka Hankali, Jigon Tunani

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