Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwa ) ya ƙware

Wadatacce

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Akwai magana da yawa game da ciwon sexy abs da kasancewa shirye-shiryen riga-kafi-amma fa'idodin samun cibiya mai ƙarfi ta wuce samun kamanni. Ƙarfafa dukkan tsokoki a tsakiyar sashin ku - ciki har da abdominis na ciki (tsokoki mai zurfi), abdominis (waɗanda za ku iya gani a cikin "fakiti shida"), obliques (bangar jikin ku), kawai don suna suna kaɗan- Hakanan zai iya hana ciwon baya, taimaka muku yin ayyukan yau da kullun cikin sauƙi da aminci, haɓaka aikin wasan ku, da kiyaye madaidaicin matsayi.

Wannan babban aikin motsa jiki mai wahala, wanda ke jagorantar mai koyar da Grokker Kelly Lee (wanda ƙwararre ne kan gyaran motsa jiki da haɓaka haɓaka aiki), zai taimaka ƙarfafa duk waɗannan tsokar tsokoki da haɓaka wasu manyan jimiri na ciki-ba tare da gajiyawa ba har zuwa mutuwa.

Za ku buƙaci: Motar motsa jiki. Ƙara dumbbells don ƙarin ƙalubale.

Yadda yake aiki: Za ku yi zagaye biyar na motsa jiki biyu. Akwai saiti 6 a kowane zagaye. Don saitin farko, za ku yi maimaita 20 na motsi na farko, da maimaita 10 na motsi na biyu. Don saiti na biyu, zaku rage yawan maimaitawa don motsi na farko da 2 kuma ku ƙara yawan maimaitawa don motsi na biyu da 2. Za ku ci gaba da kowane saiti, ƙara ko rage yawan reps a cikin wannan salon. Misali, don Zagaye na 1 Saiti 1, zaku yi 20 reps na karkatar da Rasha da 10 reps na crunches. Don Set 2 za ku yi 18 reps na murƙushewar Rasha da 12 reps na crunches. Don Set 3 za ku yi reps 16 na karkatar da Rasha da 14 reps na crunches. Zagaye ya ƙare lokacin da kuke yin reps 10 na motsi na farko da 20 reps na motsi na biyu. Sa'an nan kuma matsa zuwa zagaye na gaba kuma kuyi haka tare da motsa jiki biyu na gaba. (Dubi cikakken jerin abubuwan motsi a ƙasa.) Yi wannan motsa jiki sau biyu a mako.

Zagaye na 1: Karkacewar Rasha da Crunches

Zagaye na 2: Tsallake-tsallake-tsallake-tsallake-tsallake-tsallake-tsallake-tsallake-tsuguno/Tsugunne

Zagaye na 3: Jakunkunan Jakuna da Takuna

Zagaye na 4: Hannun zuwa V-Ups da Supermans

Zagaye na 5: Dagawa Ƙafa da Taɓa

Game da Grokker

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. Siffa masu karatu suna samun ragi na musamman-sama da kashi 40 cikin ɗari! Duba su yau!

Ƙari daga Grokker:

Gina gindin ku daga kowane kusurwa tare da wannan Motsawa Mai Sauri

Ayyuka 15 da Za Su Ba ku Makamin Tone

Aikin Cardio Mai Sauri da Fushi wanda ke Shafar Kwayar ku

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