Aikin Abs da Ƙafafun Ƙafafun da Aka Yi don Ƙarfafa Kayan amfanin gona da Daisy Dukes
Wadatacce
- Plank mai nauyi
- Rike Mai Ma'auni
- Gada don Fitowa
- Kashe-Kafa guda ɗaya zuwa Gabashin Lunge
- Squat tare da Side Lunge
- Side Plank tare da Juyin gwiwa gwiwa
- Dolphin
- Ci gaban Dolphin
- Squat Jump to Lunge Jump
- Bita don
Lokacin biki shine * bisa hukuma * akan mu. Abin da hakan ke nufi: Ko da ba za ku je wani babban suna kamar Coachella ba, wataƙila har yanzu kuna girgiza salon salon biki zuwa kide kide, wurin shakatawa, ko wani shindig na waje. (Musamman wannan salon bikin wanda ya ninka azaman kayan motsa jiki).
Samun jikin ku yana jin daɗi, m, kuma a shirye don fitar da jahannama daga wannan sundress, romper, ko leotard tare da yanke -yanke. Wannan aikin motsa jiki da ƙafafu daga Barry's Bootcamp mai horar da Rebecca Kennedy shine cikakkiyar fashewar jiki wacce ke sassaka zuciyar ku kuma ta sassaka kafafunku yayin ƙarfafa wasu ƙona calories masu mahimmanci-don haka zaku ji kamar ~ ban mamaki ~ kamar yadda Instagrams kuke shirin ɗauka. .
Plank mai nauyi
A. Fara a cikin ɗan ƙaramin wuri tare da gwiwoyi suna hutawa a ƙasa da dumbbell tsakanin cinyoyin kawai sama da gwiwoyi.
B. Matse kafafu tare don ɗaukar dumbbell kuma ɗaga gwiwoyi daga ƙasa don cikakken ƙanƙanta. Ci gaba da aiki kuma kada ku bari kwatangwalo ta yi sanyi.
Rike don 45 seconds.
Rike Mai Ma'auni
A. Kwance fuska a ƙasa, kafafu sun miƙe, suna riƙe dumbbell a kwance a kirji.
B. Miƙa hannu don ɗaga dumbbell kai tsaye akan ƙirji kuma ɗaga madaidaiciya kafafu zuwa kusan kusurwa 45-digiri.
Riƙe 45 seconds.
Gada don Fitowa
A. Kwanta fuska tare da kafafu a ƙasa da gwiwoyi suna nuna sama. Latsa kwatangwalo zuwa cikin gada, daidaita kan diddige.
B. Matsa ƙafar dama nisa da ƴan inci kaɗan daga jiki, sannan ka taka ƙafar hagu ɗan inci kaɗan daga jiki.
C. Moreauki ƙarin mataki ɗaya tare da kowace ƙafa, don haka kusan ƙafafu an shimfida su gaba ɗaya, amma baya, butt, da ƙafafu sun kasance a ƙasa. Ci gaba da ƙwanƙwasa da ɗaga hips.
D. Juya tafiya, ɗaukar matakai huɗu don tafiya ƙafa zuwa ga jiki kuma komawa matsayin farawa.
Maimaita don 45 seconds.
Kashe-Kafa guda ɗaya zuwa Gabashin Lunge
A. Tsaya tare da ƙafafu tare. Canja nauyi a cikin ƙafar hagu kuma a ɗora a gaba a kwatangwalo, rage gangar jikin har sai yayi daidai da ƙasa da harba madaidaiciyar ƙafar dama. Tsaya kwatangwalo murabba'i kuma kai yatsun dama zuwa bene.
B. A hankali komawa zuwa tsaye akan ƙafar hagu, tuƙi ƙafar dama sama zuwa babban gwiwa, da kawo hannun hagu gaba.
C. Nan da nan matsa gaba zuwa cikin ƙafar ƙafar dama, gwiwoyi biyu suna yin kusurwoyi 90-digiri, ba tare da taɓa gwiwa baya zuwa ƙasa ba.
D. Mataki ƙafar dama zuwa inda aka fara.
Maimaita don 45 seconds. Yi kowane saiti a gefe guda.
Squat tare da Side Lunge
A. Tsaya tare da faɗin ƙafar ƙafa. Hinge a kwatangwalo kuma tanƙwara gwiwoyi don ƙasa zuwa cikin tsugunnawa.
B. Tsaya, sa'an nan kuma ɗauki babban mataki zuwa dama tare da ƙafar dama, ragewa cikin huhu na gefe.
C. Kashe ƙafar dama don komawa wurin farawa.
Maimaita don 45 seconds. Yi kowane saiti a gefe guda.
Side Plank tare da Juyin gwiwa gwiwa
A. Fara a cikin wani katako na gefe akan gwiwar gwiwar hagu tare da karkatar da ƙafafu ƴan inci kaɗan, ƙafar dama a gaba. Hannun dama yana bayan kai tare da nuna gwiwar hannu sama.
B. Zana gwiwa na hagu zuwa kirji yayin da kake murƙushe gaba, ƙoƙarin taɓa gwiwar gwiwar dama zuwa gwiwa na hagu.
C. Sannu a hankali ɗaga gwiwar hannu da ƙafar hagu na hagu don komawa matsayin farawa.
Maimaita don 45 seconds. Yi kowane saiti a gefe guda.
Dolphin
A. Fara a cikin ɗan ƙaramin wuri tare da dabino a kwance a ƙasa, yatsunsu suna nuna gaba.
B. Yi tafiya ƙafafu zuwa hannaye a hankali, ɗaukar ƙananan matakai uku ko hudu a kowace ƙafa har sai hips sun kusan sama.
C. Sannu a hankali tafiya ƙafafu baya don komawa wurin farawa.
Maimaita don 45 seconds.
Ci gaban Dolphin
A. Fara a cikin babban katako tare da ƙafafu a kan babban mataki, ƙaramin benci, ko ƙaramin akwati.
B. Sannu a hankali tafiya ƙafa zuwa sama zuwa hannu, ɗaukar ƙananan matakai uku ko huɗu a kowace ƙafa har sai kwatangwalo ya kusan sama.
C. Sannu a hankali tafiya ƙafafu baya zuwa ƙananan katako. (Mai wuya? Yi wani zagaye na Dolphin na yau da kullun maimakon.)
Maimaita don 45 seconds.
Squat Jump to Lunge Jump
A. Tsaya tare da ƙafafu tare. Yi tsalle ƙafafu dan faɗi fiye da nisa-kwatanci dabam, ragewa cikin squat. Nan da nan tsalle ƙafa tare.
B. Tsallaka cikin lungu na ƙafar dama, gwiwoyi biyu a kusurwoyin digiri 90 ba tare da taɓa gwiwa ba zuwa ƙasa. Nan da nan tsalle ƙafafu tare.
C. Maimaita tsalle -tsalle, sannan sake maimaita tsalle -tsalle na lunge a gefe guda.
Maimaita don 45 seconds.