Ayyuka 4 masu sauƙi daga Anna Victoria da Zaku Iya Yi Babu Kowa

Wadatacce

• Glute Bridge
• Akwatin Squat
• Jumping Lunge
• Jump Juya
• Bita don

Ana iya sanin Anna Victoria da ainihin son kai, amma wasan motsa jiki na Jikin Jiki ya kashe ta ya sami mabiyan Instagram miliyan 1.3 daga ko'ina cikin duniya. Sabbin sabuntawar manhajarta na Soyayyar Jiki tare da sabbin shirye-shirye guda uku-yana da shirin Shred mai nauyin jiki na mako 12 wanda ke buƙatar kayan aikin sifili. (Duba cikakken aikin motsa jiki na Shred daga Anna Victoria a nan.)

Don ba wa mabiyanta dandanon shirin, jin daɗin jin daɗi kawai ya raba a kan Instagram ɗin ta na ƙafa huɗu masu sauƙi daga Mako na 1 na shirin Shred wanda zaku iya yi a ko'ina. Amma kawai saboda ana iya yin wannan aikin daga gida ba yana nufin haka bane sauki. Waɗannan motsin sun yi niyya musamman ga gindi da cinyoyinku kuma za su shirya ku don buga selfie ɗinku na canji a cikin ɗan lokaci!

Aauki hoto daga bidiyon Victoria (shirya don wasan kwikwiyo) kuma bi tare da gaba lokacin da kuke neman sesh ɗin gumi mai sauri. Maimaita da'ira sau uku don mafi girman sakamako.

Glute Bridge

Yin amfani da kujera, samar da matsayi na gada tare da kafadu a gefen wurin zama, ƙafafu a kan kasan hip-nisa, da hips a layi tare da gwiwoyi (daidai da bene). Rage kwatangwalo zuwa ƙasa, sannan danna cikin ƙafa don ɗaga kwatangwalo kuma komawa don farawa. Tabbatar kana lankwashewa a kwatangwalo kuma ba yin archa bayanka zuwa ƙasa ba. Yi 20 reps. (PS A ƙarshe za ku iya ci gaba ta hanyar ƙara nauyi ga wannan motsi kamar tare da murfin ƙyallen ƙwallon ƙafa.)

Akwatin Squat

Tsaya ƴan matakai a gaban kujerar ku tare da ƙafãfunsu ɗan faɗi fiye da nisa-kwata. Hinge a kwatangwalo da gwiwoyi don ragewa cikin tsugunnawa har sai tsallen ku ya hau saman kujera. Ba tare da sanya nauyi a kan kujera ba, danna cikin ƙafa don tsayawa da komawa matsayin farawa. Yi 20 reps.

Jumping Lunge

Fara a cikin yanayin lunge tare da kafa ɗaya a gaba, kuma ƙasa har sai gwiwoyi biyu sun zama kusurwoyin digiri 90. Yi tsalle sama da canza ƙafafu, saukowa a hankali tare da ɗayan ƙafar a gaba, kuma nan da nan zazzagewa cikin huhu. Don yin gyara, Victoria ta ba da shawarar farawa a cikin yanayin bacci da yin ƙananan tsalle ba tare da canza ƙafafu ba. Yi 10 reps a kowane gefe.

Jump Juya

Squat tare da ƙafafunsa sun fi fadi fiye da faɗin hip, baya, kirji sama, da hannaye a haɗe a gaban kirji. Yi tsalle, shimfiɗa ta kwatangwalo, gwiwoyi, da idon sawun ku yayin jujjuya digiri 180 a cikin iska don sauka a cikin tsuguno da ke fuskantar kishiyar. Yi sake yin tsalle, juya a gaban gaba don komawa wurin farawa. Yi maimaita 5 a kowace hanya.

"Lura a cikin tsalle ya juya yadda na yi tsalle na juya zuwa hagu da kuma dama," Victoria ta raba tare da bidiyon. "Yana da mahimmanci don canza tsalle ta kowace hanya, domin idan kawai ka yi tsalle zuwa hagu, kana koya wa jikinka don ƙarfafa tsoka kawai a gefe ɗaya na jikinka. Yayin da tsalle da karkatar da gefe ɗaya na iya jin kadan kadan. a gare ni yana juyawa zuwa dama) yana da mahimmanci yin hakan, don haka kada ku haifar da rashin daidaituwa tsakanin bangarorin biyu. " (Ƙari: Duba Circuit na Minti 20 na Anna Victoria don Booty da Core)

Bita don