Jimlar Jiki 5 tana Taimakawa Don Jin daɗin Tsirara

Wadatacce

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Ko da ba ku taɓa ɗaukar selfie tsirara à la Kim Kardashian ba, yana jin daɗi ku yi kyau tsirara. Don haka mun danna Rebecca Kennedy, babban mai koyar da Nike da kuma Barry's Boot Camp mai koyarwa, don aikin motsa jiki gaba ɗaya wanda zai sa bugun zuciyar ku ya zana tsoka mai ƙarfi. (ICYMI: Jimlar ƙarfin jikin Kennedy da motsa jiki na motsa jiki don taimaka muku cire suturar siffa shima kisa ne.)

Yadda yake aiki: Yi kowane rawar motsa jiki a ƙasa don daƙiƙa 45, hutawa na daƙiƙa 15 a tsakanin atisayen. Bayan kun gama duk aikin motsa jiki, ku huta na daƙiƙa 60 zuwa 90 sannan ku maimaita sau uku don jimlar saiti huɗu.

Abin da kuke buƙata: Dumbbells (10-15 fam)

1. Kashewatare da Wide-Grip Row

Daga matsayi na tsaye, mayar da kwatangwalo baya, ajiye babba a baya da lanƙwasa mai taushi a gwiwa. Yi layuka biyu, sannan ku tashi tsaye don farawa.

2. SabuntawaTura- da Burpee

Fara a cikin tsari na katako tare da hannu akan dumbells. Yi ɗaya jere a kowane gefe, sannan dannawa ɗaya. Ƙarshe ta hanyar yin burpee, kiyaye glutes daɗaɗɗen baya yayin da kuke tsalle ƙafafu baya don komawa matsayi na katako.

3. Gadar Crusher Skull

Tare da diddige a kusa da ƙugiyoyi, latsa sama zuwa matsayi na gada tare da gwiwar hannu a ƙasa da dumbbell a riƙe a kowane gefe. Yayin da ake ɗaga kwatangwalo sama a matsayin gada, danna dumbells har zuwa rufi don yin latsa kirji, sannan a miƙa dumbbells baya don yin aiki da triceps. Daga dumbbells baya, yana nuna gwiwar hannu har zuwa rufi, sannan ƙasa ƙasa zuwa matsayi na farawa.

4. Skater Itace sara

Riƙe dumbell ɗaya a kirji ta kowane ƙarshen tare da shimfida kafafu da fadi, zauna a cikin diddige yayin huda gefe ɗaya da yin sara itace. Ku dawo tsakiya, sannan ku maimaita a akasin haka.

5. Kashe Kafa ɗaya

Daidaita ƙafa ɗaya, lanƙwasa gaba zuwa hannaye, ɗaga diddige tsaye sama. Tura baya, yi tsalle kai tsaye, kuma maimaita. Canja zuwa sauran ƙafa rabi.

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