Mafi Kyawun Bidiyo na Mintuna 20 na Minti

Wadatacce

• 20-Minti Motar Asara Na Gida tare da Rachel Aust
• Zumba Mai Aji Motsa Jiki
• 20-Mintuna HIIT Tabata Motsa jiki
• Tasirin Tasirin Tasirin Tasirin Mutuwar Minti 20
• 20-Minti Na Cikin Gida Tsohon Sojan Burtaniya
• Mintuna 20, Motsi 20
• Cikakken Motar Safiyar Jiki
• Sassaka Mintuna na 20 da HIIT Motsa jiki
• Tabata Cardio Workout Ba tare da Kayan aiki ba
• Motsa Jiki Na Ciki tare da Katie Corio
• Ingantaccen Tsarin Boosting mai Mutuwar safe HIIT
• Motsa Jikin Bikini
• Real-Lokaci Hourglass Hoto Motsa jiki
• Runtastic Fitness Cardio Ku ƙ .ne
• 12-Mintuna-Fatona Konewar Cardio Core Bodyweight Motsa jiki
• 17-Minti Babu-Kayan Kayan Jimlar Jikin Jiki
• 15-Minti HIIT Motsa jiki
• ModelFIT Legs da Bum Workout
• Takalmin Minti na 12 na Minonewa tare da Karena!
• Kalubalan Gwanin 5-Minti tare da Nicky Holender
• 15-Mintuna shida-Shirye-shiryen Gidan Cikin Gida
• Sarah's Ultimate Booty Boot Camp Motsaut
• Motsa Hauka Goma Sha Biyu
• Flat Ciki 10-Minute Abs Workout
• Motsa Jiki na Belananan Ciki
• Mintuna 10 tare da Dino 2
• Cardio zuwa Slim kuma sassake jikinka!

Mun zaɓi waɗannan bidiyon a hankali saboda suna aiki tuƙuru don ilimantarwa, ihisani, da kuma ƙarfafa masu kallon su da labaran sirri da ingantaccen bayani. Nuna bidiyon da kuka fi so ta hanyar yi mana imel a [email protected]!

Ba daidai ba ne ra'ayi cewa don cimma burin lafiyar ku, kuna buƙatar ciyar da sa'o'i a cikin dakin motsa jiki. Akasin haka, motsa jiki na ɗan lokaci kaɗan na iya zama da tasiri ƙwarai.

Baya ga lokacin adanawa, akwai wasu fa'idodi masu fa'ida ga lafiyar jiki ga gajeren motsa jiki, idan an kammala su a ƙarfin da ya dace. Wani ɗan kwanan nan daga Jami'ar McMaster ya gano cewa mutanen da suka halarci motsa jiki na mintuna 10 - sakan 20 na tsere da mintuna 2 na murmurewa a hankali, tare da ɗumi da sanyin gari - sun rasa adadin kitse na jiki kamar waɗanda ke hawa keke akai-akai na mintina 45 a lokaci guda, gami da ɗumi da sanyin gari.

A takaice dai, koda kananan motsa jiki mai karfi na iya kawo canji.

Don haka ko kuna neman aikin motsa jiki wanda ke ƙona kitse ta amfani da nauyin jikinku kawai, ko kuma kun fi so yin sauti tare da Zumba mai bugun zuciya, akwai wani abu ga kowa. Don taimaka muku zaɓi, mun tattara mafi kyawun motsa jiki ƙasa da minti 20. Duk abin da kuka yanke shawara, lokaci yayi da za ku motsa!

20-Minti Motar Asara Na Gida tare da Rachel Aust

Rachel Aust ita ce halin da ake ciki bayan an Cinye Run, wanda ke ba da dakin motsa jiki na musamman ko motsa jiki na gida da horo na abinci mai gina jiki. Wannan motsa jiki na minti 20, cikakke tare da ɗumi da sanyin gari, yana mai da hankali sosai akan ƙafafu da ɓoye don samun babban sakamako cikin ɗan gajeren lokaci. Abin da kawai za ku buƙaci don wannan motsa jiki mai nauyi shi ne sararin yin shi. Idan kai ɗan farawa ne, tsallake wannan aikin don wani abu da ya ɗan sauƙaƙa, kuma idan kai mai kwazo ne mai ƙarfin ƙarfi, dace!

Zumba Mai Aji Motsa Jiki

Ko dai Zumba shine saurin ku ko a'a, wannan aikin haɗin gwiwa na wadatar zuciya zai sa ku zufa. Mai kyau ga masu matsakaita matsakaita da motsa jiki, wannan motsa jiki shine abin da muke so mu kira Zumba akan magungunan sitroidi, ɗaukar kayan aikin zuciya da motsa jiki tare da cikakken nauyin jiki. Za ku ci gaba da wasan zuciyarku da daidaituwa idan kun sanya wannan motsa jiki wani ɓangare na tsarin mulkinku na mako-mako. Kuma har ma mafi kyau, ba ku buƙatar kayan aiki don yin shi - kawai sarari mara kyau don motsawa. Rabauki abokin don yin wannan aikin tare. -Arfin ƙarfi - da endorphins - masu saurin yaduwa!

20-Mintuna HIIT Tabata Motsa jiki

Mai ba da horo na mutum Emi Wong na motsa jiki na minti 20 na HIIT yana ba da yawancin calorie mai ƙonawa a cikin ƙasa da lokacin da zai ɗauka don kallon wasan kwaikwayon Netflix da kuka fi so. HIIT yana da matukar tasiri don rasa adadin kuzari da kuma jadawalin aikin ku - wani ɗan gajeren lokaci na ƙoƙari gabaɗaya, ko da ɗan gajeren hutu, sa'annan a baya - yana nufin zaku iya kammala aikin motsa jiki mai tsauri ba tare da wani lokaci ba kwata-kwata. Tare da da'irori uku da ke buga manyan ƙungiyoyin tsoka, aikin Emi yana da kyau ga masu motsa jiki na yau da kullun waɗanda ke da ƙarancin lokaci.

Tasirin Tasirin Tasirin Tasirin Mutuwar Minti 20

Mafi kyawun zaɓi don masu farawa, wannan tasirin tasirin Tabata na yau da kullun daga mai koyar da kansa Molly, yana ba da fa'idojin motsa jiki na HIIT ba tare da haɗuwa akan ɗakunanku ba - don haka yana rage damar rauni. Kuna buƙatar saitin haske na dumbbells don kammala aikin Molly na yau da kullun, amma har ma masu farawa zasu iya shiga. Jin kyauta don ragewa zuwa saurin tafiya don kada ku sasanta fasalin ku, kuma gyara duk wani motsi wanda yake da wahala sosai. Fara da kammala wannan aikin a wasu lokuta sau ɗaya a mako kuma ku lura da haɓakar ayyukanku.

20-Minti Na Cikin Gida Tsohon Sojan Burtaniya

Tsohuwar Sojan Burtaniya, Lucy Wyndham-Read tana da sama da shekaru 25 na ƙwarewa a ƙarƙashin belinta. Mintuna na 20, motsa jiki na cikakken jiki yana nuna canje-canje ga masu farawa, yayin bayar da ƙarin ci gaba ga waɗanda suke son ƙonawa mai tsanani. Hakanan yana da ƙananan tasiri, don haka babu buƙatar damuwa game da tsalle. Babu kayan aiki da ake buƙata, kuma haɗin motsa jiki na motsa jiki da na jiki zai yi aiki duka ƙarfin zuciyarka da ƙarfin tsoka. Cire shi tare da saurin mikewa wanda Lucy ta jagoranta don sanyaya.

Mintuna 20, Motsi 20

Joe daga Kocin Jikin zai ba ka mamaki yadda saurin minti 20 zai tashi lokacin da ka ɓatar da lokaci don yin motsi ɗaya a cikin minti ɗaya, rashin nishaɗi da jira. Kuna buƙatar ɗan lokaci na tazara - kamar ta hanyar aikace-aikacen wayarku - don kammala wannan aikin a sauƙaƙe, amma babu wasu kayan aiki. Masu hawan dutse, turawa, shuffles na gefe, huhun tsalle, da burpees ɗanɗano ne na abin da za ku samu a yayin wannan aikin na mintina 20, kuma kowane motsi zai iya zama sauƙaƙe don masu farawa. Kyauta? ’Saramar Austral ta Joe tana da kyau sosai.

Cikakken Motar Safiyar Jiki

Tashi da haske! Za ku fara hutunku tare da babban murmushi a fuskarku saboda wannan saurin motsa jiki mai nauyi daga Miliyan Miliyan Hoy. Ayyukan yau da kullun suna aiki da dakika 45 kuma kuna hutawa na 15, tare da ɗimbin yawa na motsa jiki waɗanda ke jan hankalin ku tare da tsalle. Bidiyon an tsara shi zuwa matakan dacewa na matsakaici, amma ana samun allon fitarwa don masu farawa waɗanda ke buƙatar gyare-gyare. Saurin dumi da sanyin sanyi sanya littafin motsa jiki, kuma idan ya ƙare, zaku kasance cikin shirin ranar ku.

Sassaka Mintuna na 20 da HIIT Motsa jiki

Wannan dakin motsa jiki na mintina 20 na motsa jiki na Barre motsa jiki baya buƙatar kayan aiki don sa ku zufa, haɗuwa da tazarar zuciya tare da motsa jiki mai lalata jiki. Ballerina ta juya Laker Girl ta zama mai koyar da motsa jiki Action Jacquelyn, ta tsara wannan motsa jiki wanda za'a iya yin shi ko'ina. Don haka gwadawa kuma zaku sami kyakkyawar haɗuwa mai ƙarfi mai ƙarfi da kuma wasu a hankali, masu saurin ɓarna, kamar plank to pike da core lif lifts. Wannan aikin shine mafi kyau ga matsakaita ko masu motsa jiki waɗanda ke kan tafiya.

Tabata Cardio Workout Ba tare da Kayan aiki ba

Mene ne mafi kyawun mai horarwa na sirri wanda ke faranta maka rai? Biyu, ba shakka! A cikin wannan motsa jiki, Coach Kozak da Claudia na Zuciya da Rayuwa (HASfit) suna ba ku kwarin gwiwa. Abubuwan da suke yi yau da kullun ana yin su Tabata - ma'ana ana yin atisaye na baya-da-baya na tsawon dakika 20 gabaɗaya, sai kuma sakan 10 na hutawa. Claudia tana yin juzu'an juzu'oin atisaye da yawa, babban zaɓi ga masu farawa. Amma idan kuna buƙatar ƙalubale, bi tare da Coach Kozak. Lokaci mai amfani akan allon yana taimaka maka ci gaba, kuma kalmomi masu ban sha'awa sun tabbata sun tsaya tare dashi har zuwa ƙarshe.

Motsa Jiki Na Ciki tare da Katie Corio

Ginin jiki da mai fafatawa Katie Corio sun ba da kwalliyar motsa jiki, cikakken motsa jiki wanda za a iya kammala shi a bayan gidan ku. Akwai motsi guda daya da ke buƙatar ƙarin nauyi, amma Katie ta sami kirkira kuma ta kama kujera a waje don kammala matattarar kafaɗarta. Ka tuna cewa abin da ka gani a cikin bidiyo zagaye ɗaya ne kawai, kuma Katie tana nuna don kammala shi sau biyu don jimlar zagaye uku. Tabbas ta sanya shi mai sauƙi - gwada wannan aikin idan kai matsakaici ne ko mai motsa jiki kawai.

Ingantaccen Tsarin Boosting mai Mutuwar safe HIIT

Christine Salus tayi wa mabiyanta alkawarin cewa wannan aikin motsa jiki na mintina 20 na HIIT ba kawai zai zama motsa jiki mai tasiri ba, amma hakan zai bunkasa karfin ku tare da hutun HIIT wanda ke kona adadin kuzari koda bayan an gama motsa jiki. Kuna buƙatar saitin dumbbells, kwalliyar kwalliya (ko dumbbell mai nauyi), da kujera don aiki tare da Christine wacce ke yin haɗuwa da tazarar cardio da ƙarfin motsawa tare da nauyi. Za ku ga motsawa kamar karkatar da turawa (kisa!), Hankali masu nauyi, da kuma motsawar da kowa ya fi so: burpees. Christine kawai ta sanar cewa tana hutu daga bidiyon YouTube saboda wasu lamuran kiwon lafiya, don haka duba abubuwan da ta gabata don ƙarin ra'ayoyi.

Motsa Jikin Bikini

Ko kuna nufin samun damar "rairayin bakin teku" ko a'a, wannan motsa jiki mai nauyi har yanzu shine wanda zai taimaka muku jin daɗi a cikin fatar ku. Wannan aikin na GymRa ya haɗa da motsa jiki kamar squats da naushi don dogaro da ƙungiyoyin tsoka da yawa a lokaci guda, musamman ma ainihinku. Tabbatar cewa kuna yin aiki da waɗannan tsokoki gabaɗaya don samun kyakkyawan sakamako. Focusarfafawar aikin motsa jiki a kan cardio zai haɓaka ƙarfin ku - ku tabbata kun dumi kafin lokacin da mai koyarwar ya sami damar yin aiki.

Real-Lokaci Hourglass Hoto Motsa jiki

Tare da mabiya sama da miliyan 2 a kan Instagram, zaku iya cewa mai horarwa Lyzabeth Lopez ya san abu ɗaya ko biyu game da dacewa. Kuma tare da masu lankwasawa waɗanda ba su daina ba, ita ma wahayi ne ga mata da yawa a duniya. Aikin motsa jiki na minti 20 yana mai da hankali kan motsa ƙarfi-motsawa kamar turawa da tazarar cardio kuma, ba shakka, yalwar aikin ganima don isa wannan hoton hourglass. Exercwararrun masu motsa jiki ya kamata su sami igiya mai tsalle da ƙyallen wando - masu farawa ba su da lafiya ba tare da kayan aiki ba. Zagaye uku na darussa 8 tare da ruwaya da shiriya daga Lyzabeth za su ba ku kallo da jin daɗi ba da daɗewa ba.

Runtastic Fitness Cardio Ku ƙ .ne

Gwajin motsa jiki goma don minti ɗaya kowannensu, maimaita sau biyu. Babu wani abu da zai iya zama mafi sauki, dama? Kuma duk da suna, Runtastic Fitness ba wai kawai ga masu gudu ba - yana ga duk wanda yake so ya ƙona caloriesan calorie kaɗan yayin kwanakin su. Amma idan kuna jin kamar bugawa kan titin a cikin makomar da ba ta da nisa ba, wannan wasan motsa jiki tabbas zai taimaka muku don samun ƙarfin jimrewa da kunna wutar da adadin kuzari. Masu farawa za su iya sauƙaƙe gyaran motsa jiki na mai horarwa Lunden, kuma masu motsa jiki masu motsa jiki masu ƙarfi na iya ƙara nauyi don ƙarin ƙalubale.

12-Mintuna-Fatona Konewar Cardio Core Bodyweight Motsa jiki

Idan kuna neman saurin, motsa jiki mai ƙona kitse wanda ya haɗu da zuciya da ƙarfin ƙarfafawa, wannan bidiyon daga Fit Girlsan mata Fitan itace ɗaya a gare ku. Tare da Sean Vigue, wannan wasan motsa jiki ya haɗa da motsa jiki kamar allon katako, tsalle-tsalle, da bambancin zama na Pilates. Mun tambayi tawaga a Fit Bottomed Girls abin da suka fi so game da wasan motsa jiki na mintuna 20 ko ƙasa da haka kuma suka ce: “Muna son cewa sun kasance gajeru ne masu sauƙi kuma za su dace da kwanakinku, amma kuma, idan kun ci gaba da ƙarfi , zasu iya samun babban sakamako! ”

17-Minti Babu-Kayan Kayan Jimlar Jikin Jiki

Jessica Smith an san ta ne don shirin Canza ƙarfi na mako shida don rage nauyi, kuma wannan ɗan gajeren aikin babban taimako ne ga wannan. Ko an matsa maka lokaci ko kan tafiya, wannan motsa jiki akan Jessica Smith TV yana baka dukkan jiki, kwarewar kewaya a cikin mintuna 17 - ba kayan aikin da ake buƙata. Mai kyau ga masu farawa, aikin Jessica na yau da kullun yana da manyan ayyuka masu mahimmanci da motsawar ƙananan ƙwayoyin cuta. Amp shi ta hanyar ƙara tsalle ko riƙe dumbbell yayin zaɓin motsawa. Duba sauran bidiyon Jessica don ko da sauƙin motsa jiki a gida.

15-Minti HIIT Motsa jiki

Idan ƙarfi shine abin da kuke so, Fitness Blender na mintina 15 na HIIT motsa jiki shine naku. Za ku kammala saiti biyu na motsa jiki 12 - sakan 20 a kan, sakan 10 a kashe - tare da dumi da sanyin gari da aka haɗa. Babu kayan aiki da ake buƙata. A lokacin bidiyon, mai horarwa Daniel Segars ya tunatar da ku cewa “Yin HIIT ba batun kashe kanka kawai ba ne. Labari ne game da ƙoƙarin yin kowane ɗayan waɗannan a matsayin mai tsabta kuma mai wahala kamar yadda za ku iya. ” Kuma tare da abubuwan fashewa kamar burpees da tsalle-tsalle na taurari, tabbas kuna ƙona adadin kuzari da yin gumi.

ModelFIT Legs da Bum Workout

A farkon wannan shekarar, wanda ya kafa modelFIT Vanessa Packer ya haɗu tare da mai salo mai kyau Sweaty Betty don ƙirƙirar motsa jiki biyu na musamman don shafin yanar gizo. Ofaya daga cikin motsa jiki shine wannan ƙarfin ƙarfin 20 na mintina da motsa jiki. Maimakon manyan, ƙungiyoyi masu fashewa kamar burpees ko tsalle masu tsalle, hanyar modelFIT ta rushe motsi zuwa ƙananan, mafi keɓe motsi. Abubuwan da aka bada shawara sun haɗa da nauyin ƙafa na 3-paund da nauyin hannu na 2-pound. Mai girma ga masu farawa, amma yaudara mai wahalanwa ga masu koyon motsa jiki.

Takalmin Minti na 12 na Minonewa tare da Karena!

Idan kana neman tsaurara bayanka, wannan aikin motsa jiki na mintina 12 da mai kafa Tone It Up, Karena Dawn, ya zana ganima ta hanyar amfani da bandin motsa jiki da tabarma. Game da aikin motsa jiki, Dawn ya ce "Wannan hakika ƙone ganima ne!" Za ku yi niyya game da gindi daga kusurwoyi mabambanta yayin da kuke tsugunne, cin abincin dare, da ɗaga hanyarku zuwa cimma burinku na motsa jiki. Yi shi ƙari ko challengingasa da ƙalubale ta hanyar daidaita tashin hankali na makada daidai.

Kalubalan Gwanin 5-Minti tare da Nicky Holender

A cikin ƙalubalen ganima na mintina 5 na LIVESTRONG.COM, shahararren malamin horo kuma tsohon ƙwararren ɗan wasan ƙwallon ƙafa Nicky Holender bai ɓata lokaci ba wajen nuna muku yadda za ku tsaurara da sautin abubuwan da kuke yi ta amfani da nauyin jikinku kawai. Wannan bidiyon zaɓi ne mai kyau don sautin tush lokacin da ba ku da ɗan lokaci kaɗan don adanawa, kuma ya haɗa da motsawa kamar gadar mara daɗi da ganima mai ƙafafu ɗaya. Haɗa wannan gajeren jerin a cikin aikinku 'yan lokuta a mako, ko haɗa tare da cardio don zaɓin kewaye. Yi shiri don ɗauka!

15-Mintuna shida-Shirye-shiryen Gidan Cikin Gida

Wani aikin yau da kullun daga Miliyan Miliyan Hoy, wannan gajeren motsa jiki na mintina 15 cikakke ne don daidai bayan aikin motsa jiki idan kuna son cakuda ciwonku. Duk wannan aikin motsa jiki na gida, Hoy yana ba da umarni don haɓaka ko rage ƙarfin ku dangane da yanayin lafiyar ku na yanzu, don haka yana da kyau ga kowa. Babu kayan aikin da ake buƙata don ƙonewa tare da wannan, kuma alamun taimako a ƙasan allon suna nuna maka abin da ke gaba don ku sami hankali shirya.

Sarah's Ultimate Booty Boot Camp Motsaut

A cikin wannan bidiyo na mintina 12, mai koyarda na sirri kuma kwararren mai koyar da kiwon lafiya Sarah Dussault ya ba da sabon ɗawainiyar kwalliyar motsa jiki, babu kayan aikin da ake buƙata. Tana farawa da motsa jiki ɗaya kuma tana aiki har shida a jere don tsananin ƙona ganima. Dussault yana ba da wannan kyautar ne don rage lokacin motsa jiki: “Shortananan wasannin motsa jiki suna da tasiri kawai, a ganina, idan kun yi aiki tuƙuru. Suna iya yin tasiri fiye da aikin motsa jiki mai tsayi - kawai ku ba da shi duka! ”

Motsa Hauka Goma Sha Biyu

Za ku yi aiki da gumi ɗaya tare da wannan motsa jiki na HIIT mai motsa jiki mai ladabi na BodyRock. Goma sha biyu sun motsa cikin mintuna 12 ba tare da kayan aiki ba. Zai sanya zuciyar ku yin famfo da tsokoki. Kula da abubuwanda aka gama kammalawa kuma yi ƙoƙarin doke mafi kyawun abin da ke gaba. Lisa-Marie Zbozen, mai masaukin bakin BodyRock.TV, ta gaya mana cewa, “Wasannin da muke yi a zahiri mintuna 12 ne na horon gwagwarmaya na HIIT. A cikin mintina 12, za ku iya samun motsa jiki mai motsa jiki wanda yake cikakke ga asarar mai da kuma daidaita yanayin jama'a gabaɗaya. ”

Flat Ciki 10-Minute Abs Workout

Ayyukan motsa jiki na Ab na iya zama ƙalubale, amma mintuna 10 zasu iya yuwuwa! Wannan wasan motsa jiki na sama wanda BexLife ta Rebekah Borucki ke dauke da shiran dakika dakika 40 sannan dakika 20 na hutu. Borucki yana ba ku alamu don tsari mai kyau, fasaha, da numfashi a cikin wurare daban-daban na jiki. Kuma, ba za ku buƙaci kowane kayan aiki ba. “Idan za ka ji zuciyarka ta buga da karfi, wannan abin birgewa ne! Wannan yana nufin kuna samun bugun zuciya da kuma ƙarfi, ”in ji ta. Thisara wannan zuwa ƙarshen lokacin zuciya ko ƙarfin ƙarfi ko mafi kyau duk da haka, ba da mafi kyawun lokacinku a gaban TV ɗin ku yi zufa.

Motsa Jiki na Belananan Ciki

Ga mutane da yawa, tono ƙananan cikinsu shine mafi wahala. Wannan wasan motsa jiki na tsawan minti 8 na SteadyHealth zai taimaka muku inci kaɗan kusa da lafiyarku ko burin asarar nauyi. A tare da lafiya, daidaitaccen abinci da tsarin motsa jiki, wannan ɗan gajeren aikin na yau da kullun na iya taimaka muku shimfida yankin ƙananan ciki. Bidiyon yana ba da alamun taimako don yawan reps da yakamata ku kammala bisa laámar ƙimar ku, kuma yana nuna muku waɗanne tsokoki da wani motsa jiki zai zaba.Ara shi zuwa ƙarshen aikinku don samun mafi yawan ƙarfi ga kuɗin ku.

Mintuna 10 tare da Dino 2

Sparfafawa daga tafiya wanderlust, barre3 ya ƙirƙiri wannan ba caji-caji, kayan motsa jiki na mintina 10. Ko kuna tafiya don kasuwanci ko jin daɗi, ba kwa buƙatar yin sulhu game da burinku na dacewa tare da wannan zaman cikakken zufa wanda ke nuna Dino Malvone, barre3 West Village director director. Binging yoga, Pilates, cardio, and Training Training, barre3 yana da motsa jiki da yawa waɗanda sukakai minti 20 ko ƙasa da hakan. Malvone ya ce "Suna da sauri, suna da inganci, kuma zaka iya yin su a ko ina - teburin ka, bencin shakatawa, dakin otal, kai ka sanya shi. Masu farawa zasu sami wannan ƙalubale, amma masu motsa jiki masu ƙwarewa yakamata su sami abin da ya dace daidai.

Cardio zuwa Slim kuma sassake jikinka!

A cikin wannan bidiyon CosmoBody, Astrid Swan yana jagorantar ku ta hanyar motsa jiki na tsawan mintina 11 na yau da kullun. Idan kai masoyin burpee ne, wannan motsa jiki naku ne - yana ɗauke da sautuka da yawa na motsa jiki don samun jinin ku da kuma fashewar kuzari. Swan ya fi son waɗannan gajerun wasan motsa jiki saboda suna da sauƙi kuma galibi sun fi aikin motsa jiki ƙarfi, inda ƙarfinku zai iya raguwa yayin da kuka gaji. Ba za ku buƙaci kowane kayan aiki ba amma tabbas kuna buƙatar ƙudurin ku don yin hakan!