Aikin Barre don yin gyaran jikinku sama da mintuna 20

Wadatacce

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Lokacin da kake neman sabon motsa jiki don sake harba abubuwa cikin kayan aiki a wannan kakar, barre na iya yin duka. Ƙananan motsin motsa jiki na iya yin komai daga gindin ku zuwa biceps ɗin ku (duba wannan At-Home Barre Workout don Butt ɗinku). Wannan aikin na yau da kullun zai ware kuma ya ƙarfafa jikinku na sama da sauri, nishaɗi, da ingantattun dabarun ajin bare. Michelle Rahlves na Grokker yana ba da sakamako mai ban mamaki a cikin wannan ƙalubalen motsa jiki da aka mai da hankali kan toning da kiyaye jikin ku daidai da motsa jiki da aka tsara don ƙone waɗancan tsokoki masu wuyar kaiwa. Danna wasa don samun gumi! (Don ƙarin, gwada waɗannan ƙaƙƙarfan ƙaƙƙarfan motsi guda biyar don sassaka hannayenku.)

Karin bayani: Ƙananan ma'aunin hannu na zaɓi ne.

Dumama:

Daga matsayi na tsaye, fara tare da cin abinci na gefe tare da karkatarwa, turawa isometric + gwiwar hannu zuwa latsa gwiwa da juyawa gefe. Kwanta a kan tabarma kuma yi ɗaga kafa da hips.

Motsa jiki:

Fara a cikin katako tare da hannayenku akan mashaya, fadi fiye da fadin kafada. Yi rabin turawa, cikakken turawa, da turawa tare da ɗaga ƙafa a ɓangarorin biyu. Matsar zuwa matsayi na Superman tare da cikin ku akan tabarma kuma madadin ɗaga hannayenku da ƙafafunku. Canja zuwa karen da ke ƙasa don mikewa. Matsar zuwa matsayi na tsaye don makamai: biceps curls, lanƙwasa da latsa, bugun hannu, shimmies, ƙananan kwari, da latsa baya sama. Miƙa triceps. Ƙare da rawa na baya, farawa da gada da bugun jini, ɗaure da danna tare da tsayin diddige, kuma a ƙarshe matsi na ƙafa. Yi sanyi kuma shimfiɗa bayanka da ƙwanƙwasa.

Kasance tare da Kalubalen Janairu!

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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