Cikakken HIIT Motsa Jiki Zaku Iya Yi A Gida Cikin Kasa da Minti 30

Wadatacce

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Makullin yin dacewa a salon rayuwa kuma ba kawai ƙuduri na wucin gadi ba? Ka sanya shi fifiko, komai abin da ke faruwa a rayuwarka. Hanya mafi sauƙi don sanya dacewa ta faru shine a sami motsa jiki ba da uzuri a duk lokacin da kuke buƙata. Anan ne inda wannan aikin motsa jiki na HIIT daga masu horar da taurari Jenny Pacey da Wayne Gordon suka shigo. Ba kayan aiki bane, motsa jiki mai nauyi wanda zaku iya bugawa cikin ƙasa da mintuna 30. Duo mai ƙarfi zai ɗauke ku ta hanyar aikin motsa jiki na musamman wanda aka tsara don yin aiki da jikinku na sama, ƙaramin jiki, cardio, da ainihin, a cikin mintuna 30 kawai.

Yadda yake aiki: Yi kowane motsa jiki gaba ɗaya na daƙiƙa 10, sannan ku yi gudu (a wurin, ko kusa da yankin ku) na daƙiƙa 50. Maimaita, canzawa tsakanin motsa jiki da gudu. Lokacin da kuka gama saitin, huta na daƙiƙa 50 kafin matsawa zuwa na gaba.

Saiti 1:

Quarter Squat

Knee Push-Up

Quarter Squat Jump

Crunch

Huta

Saiti 2:

Komawa Lunge

Triceps Dip

Canja Lunge

Hannun gwiwar hannu

Huta

Saiti na 3:

Gada

Plank Punch

Masu hawan dutse

Almakashi na Jiki

Huta

Mataki na 4:

Lateral Lunge da Taɓa

Kare Ƙarƙashin Ƙarƙashin Ƙarƙwasa

Tsallake Lunge na gefe

Koma baya

Huta

Saiti 5:

Plank Walk-Out

Tsawo Baya

Plank Jack

Ƙafa ɗaya V-Up

Huta

Game da Grokker

Kuna sha'awar ƙarin azuzuwan bidiyon motsa jiki na gida? Akwai dubban motsa jiki, yoga, zuzzurfan tunani, da kuma azuzuwan dafa abinci lafiya suna jiran ku akan Grokker.com, hanyar kan layi mai tsayawa kan layi don lafiya da lafiya. Ƙari Siffa masu karatu suna samun ragi na musamman-sama da kashi 40 cikin ɗari. Duba su yau.

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