Wannan Motsa Jiki Mai Ƙarfafawa Mai Ƙarfafa Zuciya Zai Koshe Ƙoshin Ku Cikin Wuta

Wadatacce

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Marasa lafiya na yin crunches ko planks ad nauseam? Mashahurin kocin Lauren Boggi, wanda ya kafa Lauren Boggi Active, ya rufe ku. An cire wannan motsi kai tsaye daga hanyarta ta Cardio-Cheer-Sculpting-jimillar HIIT-ya gana-dance-cardio-gana-Pilates motsa jiki-amma tare da choreography-based cheerleading. Baya ga yin aikin abs ɗinku, wannan motsi kuma zai yi niyya ga bayanku, delts, da cinyoyin ciki da na waje. (Na gaba, gwada waɗannan bare mai ban mamaki da kuma motsa jiki na motsa jiki na Pilates.)

Ga yadda za a yi:

A. Fara a gefen katako tare da hannun dama a ƙarƙashin kafada. Tare da ƙuƙwalwar ƙira da ƙuƙwalwa zuwa makogwaro, jawo gwiwa na dama zuwa kirjin ku, tsayawa lokacin da ƙafa ta kai gwiwa ta hagu don zuwa 'yanci. A lokaci guda, kwangila bicep don kawo hannun hagu zuwa matsayi na wuƙa, dunkula a gaban kafada, dabino yana fuskantar ciki.

B. Numfashi a ciki, sannan fitar da numfashi, cikakken jujjuya hannun hagu sama don isa madaidaicin matsayi "V" yayin da kuke dawo da ƙafar dama a bayan jiki, tare da kiyaye ƙafa daga ƙasa.

C. Riƙe na tsawon daƙiƙa 3, sannan komawa zuwa wuƙa da 'yanci.

Yi maimaita 10-15, sannan ku canza gefe.

Ku yarda da mu, ajiye ƙafarku a cikin iska na tsawon daƙiƙa 3 shine hanya da wuya fiye da yadda yake sauti.

Da wuya?

Yi aikinka har zuwa wannan motsi ta farawa da katakon gefen hannu madaidaiciya, ko gwada ɗaga gwiwa na ciki zuwa 'yanci sannan komawa ƙasa, ba tare da kari ba.

Yayi sauki?

Ƙara nauyi (fam 3-10) don ƙonawa.

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