Sami Jikar Yarinyar Jessica Biel a cikin Sauƙaƙan Sauƙaƙe 5

Wadatacce

• Bita don

Barka da ranar haihuwa, Jessica Biel! Samu makaman dan shekara 29, baya, buns da kafafu tare da wannan tsarin koyar da da'irar daga Tyler English, mai horar da kai kuma wanda ya kafa sanannen Farmington Valley Fitness Boot Camp na Connecticut. Maimaita kowane motsi na daƙiƙa 30 zuwa 60, sannan ɗan gajeren hutu na 15 zuwa 30 a tsakanin motsa jiki. Zagaye 3 zuwa 5 yana ba ku jimlar motsa jiki-sculpting na jiki. "Ku kasance a shirye don jin ƙonawa kuma ku yi gumi," in ji Ingilishi. "Bayan wannan, zaku san dalilin da yasa bututun Jessica yayi kama!"

Don "Biel Butt": Gaba Lunge. Tsaya tare da faɗin hips na ƙafafu, suna fuskantar gaba; sanya yatsan hannu a bayan kan ku kuma riƙe gwiwar gwiwar baya. Ci gaba da ƙafa ɗaya, tuƙi ta diddige na gaba yayin rage ƙugu da lanƙwasa gwiwa ta baya zuwa ƙasa, tsayawa inci ɗaya daga ƙasa. Komawa tsaye, sannan maimaita a gefe guda. Haɓaka ƙalubalen ta ƙara dumbbells.

Ga Biel na baya: Romanian Deadlift. Fara a tsaye tare da ɗan lanƙwasa gwiwa da nauyi (ƙararrawa ko dumbbells) a gaban cinyoyinku. Lanƙwasa a kwatangwalo yayin kiyaye kirjin ku waje da kafadu ƙasa da baya. Ƙara ɗan ƙaramin baka a bayanku ta hanyar yin aiki don kiyaye gangar jikinku daidai da bene kuma ku guji zagaye kashin ku. Sannan da fashewa da turawa kwatangwalo ku gaba don komawa zuwa farkon farawa da maimaitawa. Tabbatar cewa kuna riƙe ɗan baka a bayanku ta hanyar matse baya da ɗaga ƙirjin ku sama.

Ga hannun Biel: Renegade Row. Fara cikin matsayi na turawa tare da riƙe dumbbells biyu. Tsayar da kafadu a wuyan hannunka, leɓen baya na baya, kwatangwalo a cikin tsaka tsaki da ƙafar kafada. Tabbatar da yin gyare-gyaren tsakiyar sashin ku kuma ku jujjuya gindin ku. Ba tare da murɗawa a kwatangwalo ba, cire hannu ɗaya daga ƙasa a cikin motsi na kwalekwale, lanƙwasa baya; ƙasa kuma maimaita a gefe guda.

Don kafadun Biel: Dumbbell Push Press. Tsaya tare da dumbbells guda biyu a kan kafadu. Sanya takalmin tsakiyar ku kuma ɗaga kirjin ku sama. Dubi gaba yayin da kuke ɗora kan kwatangwalo kamar za ku zauna. Nan da nan ka tashi daga kwatangwalo yayin da kake jujjuya gindinka, ƙara matsawa tsakiyar ka kuma danna dumbbells a kan kafadu. Rage dumbbells baya zuwa matsayi na farko kuma maimaita.

Ga ƙafafun Biel: Dumbbell Jump Squat. Tsaya tare da dumbbells biyu a kwatangwalo. Tabbatar da yin takalmin gyare-gyaren tsakiya kuma ka lanƙwasa gindin. Tura ta dugadugansa ka zauna a kan kwatangwalo cikin tsugunne. Ba tare da zagaye bayanku ba, fashe da yatsun yatsunku cikin tsalle. Sarrafa matsayin jikin ku a cikin iska kuma ƙasa zuwa ƙafafu zuwa diddige baya cikin matsayi na squat.

Melissa Pheterson marubuciya ce ta lafiya da motsa jiki kuma mai hangen nesa. Bi ta kan preggersaspie.com da Twitter @preggersaspie.

Bita don