Samun Jiki Kamar Anne Hathaway tare da wannan Jima'i na Jiki daga Joe Dowdell

Wadatacce

• Bita don

A matsayin daya daga cikin kwararrun masana motsa jiki a duniya, Joe Dowdell ya san kayan sa idan ya zo ga sanya jiki yayi kyau! Jerin abokan cinikinsa mai ban sha'awa ya haɗa da Hauwa Mendes, Anne Hathaway ne adam wata, Poppy Montgomery, Natasha Bedingfield ne adam wata, Gerard Butler, kuma Claire Danes ga wasu kadan, sannan kuma yana horar da ’yan wasa da dama.

Ƙirƙira ta: Mashahurin mai ba da horo Joe Dowdell na Joe Dowdell Fitness. Duba sabon littafinsa, Karshen Ku, jimlar gyaran jiki kashi huɗu na mata ga mata masu son matsakaicin sakamako, akan Amazon.

Mataki: Matsakaici

Ayyuka: Abs, kafadu, baya, kirji, kyalkyali, makamai, kafafu… komai!

Kayan aiki: Tabarmar motsa jiki, dumbbells, ƙwallon Swiss

Yadda za a yi: Duk darussan da ke cikin Jimlar Motsa Jiki yakamata a yi shi a cikin da'irar, kwana 3 a mako a kan kwanakin da ba a jere ba na jimlar makonni huɗu. Fara tare da reps 10 zuwa 12 na kowane motsi, kuma yayin da kuke ƙaruwa, ƙara juriya.

A makonni ɗaya da biyu, ɗauki hutu na daƙiƙa 30 a tsakanin kowane motsi. A makonni uku da huɗu, yanke wannan ƙasa zuwa sauran 15 seconds. Bayan kammala da'irar, huta daƙiƙa 60 kuma maimaita sau biyu ko uku, gwargwadon matakin.

Danna nan don cikakken motsa jiki daga Joe Dowdell!

Bita don