Gal Gadot da Michelle Rodriguez's Trainer suna Raba Kayan Aiki na Abokin Aiki na Kayan Aiki

Wadatacce

• Aikin Abokin Hulɗa Babu Kayan aiki
• Da'irar 1
• Tafiya Tafiya
• Tafa hannu tare da Knee Tuck
• Hollow Hold
• Da'irar 2
• Skaters
• Ƙwallon ƙafa
• Tura Abokin Tafiya "Sled"
• Da'irar 3
• Tura Kirji tare da Juyawa
• Ja da baya tare da Juyawa
• Tadawa ta gefe
• Bita don

Babu wani abu mai kama-da-daidai-duk lokacin da ya dace, amma yana da lafiya a ɗauka cewa motsa jiki da ya dace da Mace Mai Al'ajabi da kanta zai zama kyakkyawan zaɓi ga kowa yayi la'akari. Gal Gadot, tauraruwar ikon mallakar ikon mallakar sararin samaniya da kuma duk mai sha'awar jin daɗin rayuwa, ta amince da horonta ga mutum ɗaya: Magnus Lygdback, mai ba da horo na musamman da kuma masanin abinci mai gina jiki suma ke da alhakin sa Ben Affleck ya zama sifar faɗa. Kungiyar Adalci kuma don ƙarfafa A-listers ciki har da Katy Perry da Harry Styles a cikin dakin motsa jiki.

A wannan bazara, Lygdback yana haɗin gwiwa tare da Michelob ULTRA don yin wahayi zuwa ga waɗanda ba a san su ba don yin aiki ta hanyar shirin da ake kira ULTRA Beer Run, wanda ke ba masu motsa jiki damar yin kuɗi a cikin mil, squats, planks, da ƙari don abubuwan sha na manya masu kyauta-sauti kamar nasara- lashe. Kuma a ƙasa, shi ma yana raba keɓaɓɓen motsa jiki wanda aka ƙera don duk wanda ke neman haɓaka ayyukan su tare da wasu abubuwan motsa jiki na Mata.

"Wannan aikin motsa jiki ne na abokin tarayya - babu kayan aiki da ake buƙata - wanda za'a iya yi a ko'ina tare da isasshen sarari don motsawa," in ji Lygdback. "Waɗannan wasannin motsa jiki na haɗin gwiwa game da horarwa ne da taimakon juna. Ba yaƙi ne tsakanin ku da abokin aikin ku. Yakamata ku sanya juriya kamar yadda kuke buƙata amma ku tuna cewa ba game da cin nasara bane! (Mai dangantaka: Me yasa Samun Buddy na Motsa Jiki shine Mafi Kyawun Abun)

Shirye don nemo ƙarfin ku? Rabauki aboki kuma ku fara aiki tare da wannan shaharar da aka yi wahayi zuwa, ƙwararriyar ƙwararrun ƙwararru, babu motsa jiki.

Aikin Abokin Hulɗa Babu Kayan aiki

Yadda za a yi: Yi kowane motsi a cikin da'irar farko don adadin reps da aka nuna. Maimaita kewaye sau uku duka tare da hutu na minti ɗaya tsakanin zagaye. Bayan haka, matsa zuwa da'irar ta gaba kuma maimaita. Lura: Yayin da za ku yi kowane motsa jiki tare da abokin tarayya, ba duk motsa jiki ne ke buƙatar abokin tarayya ya kammala ba.

Abin da kuke buƙata: Nada, wanda shine ainihin ma'ana.

Da'irar 1

Tafiya Tafiya

A.Ka tsaya tare da kafafu da fadin kafada.

B. Mataki na gaba da ƙafar dama kuma durƙusa gwiwa zuwa kusurwar digiri 90, yana zuwa cikin huhu na gaba.

C. Kashe tare da diddige na dama don komawa matsayi na tsaye. Maimaita, tafiya gaba da ƙafar hagu. Ci gaba da musanya kafafu yayin da kuke "tafiya" gaba.

Yi 20 reps duka; 10 a kowane gefe.

Tafa hannu tare da Knee Tuck

A. Fara a matsayi mai tsayi, tare da dabino a ƙasa kai tsaye ƙarƙashin kafadu, m. Abokan tarayya yakamata su kasance suna fuskantar juna.

B. Miƙa hannun hagu zuwa hannun dama na babban abokin tarayya. Yayin kai hannun hagu zuwa gaba, dora gwiwa ta dama zuwa kirji don yin ginshiƙi.

C. Sake saita hannu da ƙafa. Maimaita a gefe na gaba, mika hannun dama gaba da karkatar da gwiwa na hagu. Ci gaba da canzawa.

Yi 20 reps.

Hollow Hold

A. Ka kwanta a baya tare da ƙwaƙƙwaran aiki da ƙashin ƙugu don kare ƙananan baya.

B. Miƙa hannuwanku biyu sama, biceps ta kunnuwa, tare da miƙa ƙafafu da tsawo. Tsayar da duk gabobin sama da bene. Latsa ƙasa baya cikin ƙasa.

Riƙe 45 seconds.

Da'irar 2

Skaters

A. Tsaya tare da ƙafafuwar faɗin kafada. Canja nauyi a kan ƙafar hagu, lanƙwasa gwiwa zuwa ƙananan kwatangwalo na inci kaɗan da ƙeta ƙafar dama a bayan hagu, yana shawagi daga ƙasa.

B. Tura ta ƙafar hagu kuma a ɗaure zuwa dama, saukowa a hankali tare da lanƙwasa ƙafar dama, yana jujjuya ƙafar hagu a baya.

C. Dakata, sannan sake maimaita motsi, wannan lokacin yana turawa da kafa ta dama da saukowa a hagu. Ci gaba da "Sketing" dama zuwa hagu.

Yi jimlar 20 reps; 10 a kowane gefe.

Ƙwallon ƙafa

A. Fara a matsayi mai tsayi tare da dabino a ƙasa.

B. Ka sa abokin tarayya ya kama idon sawunka, yana ɗaga kafafun ka zuwa matakin kwatangwalo. Hannunku za su kasance a ƙasa.

C. Tafi hannayenku gaba, ku riƙe madaidaiciya kuma kada ku yi sauri da sauri. Kowane jeri na dabino shine wakili ɗaya. Yi maimaita 20 kafin canza matsayi tare da abokin tarayya.

Yi 20 reps.

Tura Abokin Tafiya "Sled"

A. Abokin hulɗa da fuska, kuma ɗora hannu a kafaɗunsu suna jingina da su a kusurwar digiri 45.

B. Tura gaba yayin da suke tsayayya da ku, ta amfani da ƙananan jikinsu da gindin su don tsayawa da ƙarfi. Matsa gaba kamar yadda ya kamata don matakai 20 kafin canza matsayi tare da abokin tarayya.

Yi 20 reps.

Da'irar 3

Tura Kirji tare da Juyawa

A. Abokin hulɗa tare da ƙafar hagu gaba, da ƙafar dama ta baya, tare da gwiwoyi biyu kaɗan. Za ku yi aiki azaman Abokin Hulɗa 1. Abokin hulɗa na 2 yakamata yayi kama da matsayin ku da matsayin ku.

B. Ansu rubuce-rubucen hannun dama na Abokin 2 Abokin Hulɗa 1 zai ja da gwiwar hagu a tsayin kafada, yana yin hannu da hannu, kusan kamar ana shirin sakin kibiya daga baka. Abokin hulɗa na 1 yana miƙa hannun dama zuwa gaba, shima a tsayin kafada, don ɗaukar hannun dama na Abokin Hulɗa.

C. Amfani da hannun dama da aka haɗa, Abokin hulɗa na 1 yana turawa kamar yadda Abokin Hulɗa na 2 ya ƙi, yana haifar da juriya da tashin hankali a cikin motsi na turawa; juya kwatangwalo yayin da kuke turawa. Tura har sai an mika hannun dama na Abokin 1 kuma an lankwashe hannun Abokin 2.

D. Sannan Abokin Hulɗa na 2 yana turawa azaman Abokin Hulɗa na 1 yana adawa. Wannan yana haifar da wani nau'in sawing motsi.

Yi jimlar 20 reps; 10 a kowane gefe.

Ja da baya tare da Juyawa

A. Abokin hulɗa tare da ƙafar hagu gaba, da ƙafar dama ta baya, tare da gwiwoyi biyu kaɗan. Za ku yi aiki azaman Abokin Hulɗa 1. Abokin hulɗa na 2 yakamata yayi kama da matsayin ku.

B. Ɗauki hannun dama na abokin tarayya da hannun dama. Hannun hagun abokan haɗin gwiwa kyauta ne kuma an ɗaga su zuwa tsayin kafada.

C. Mai kama da motsi a cikin aikin motsa jiki na baya, Abokin Hulɗa na 1 yana jan hannun dama (kamar tare da shirye -shiryen ƙaddamar da kibiya) yayin da Abokin Hulɗa na 2 ya tsayayya da jan don haifar da tashin hankali. Juya kwatangwalo yayin da kuke ja.

D. Sauya; kamar yadda Abokin Hulɗa na 2 ke ja da baya, Abokin Hulɗa na 1 ya ƙi.

Yi jimlar 20 reps; 10 a kowane gefe.

Tadawa ta gefe

A. Fuskantar abokin tarayya da hannu a gefen ku. Miƙa hannayen duka biyu zuwa ɓangarori, tsayin kafada.

B. Ka sa abokin aikinka ya matsa ƙasa a hankali akan hannayen biyu yayin da kake ɗaga su zuwa ɓangarorin, tsayawa a tsayin kafada. . tada su kai tsaye. Yi maimaita 15, sannan canza wurare tare da abokin tarayya.

Yi maimaita 15.

Bita don