Aikin Gigi Hadid don Lokacin da kuke son Kalli (da Ji) Kamar Supermodel

Wadatacce

• Swing Front Leging tare da Lunge na gaba
• Dolphin Inchworm zuwa Legauke Ƙafar
• Plank tare da Sagittal Punches
• Jab-Jab-Cross-Slip-Hook
• Grand Pliés tare da Ƙarar maraƙi
• Babban Burpee
• Bita don

Babu shakka kun ji labarin supermodel Gigi Hadid (abin koyi ga Tommy Hilfiger, Fendi, da sabon sa, fuskar kamfen na #PerfectNever na Reebok). Mun san cewa ta sauko da komai daga yoga da ballet zuwa sa hannun Gigi Hadid motsa jiki: dambe. Wannan shine dalilin da ya sa muka sami mai horar da Bootcamp na Barry Rebecca Kennedy don haɗa wannan tsarin na yau da kullun wanda ke haɗa duk abin da Gigi zai so a cikin motsa jiki. (Kana son sanin sirrin abincinta kuma? Ba za ka taɓa tunanin abincin lafiyar da ta girma ta ci ba.)

Yadda yake aiki: Yi kowane motsa jiki don adadin lokacin da aka ƙayyade. Da zarar kun kammala dukkan darussan, ku huta na daƙiƙa 90. Gwada yin saiti 4. Ji ƙonawa.

Swing Front Leging tare da Lunge na gaba

A. Tsaya tare da ƙafafu tare da hannaye akan kwatangwalo.

B. Juya ƙafar dama sama, ƙafar ƙafar ƙafa da gwiwa madaidaiciya, zuwa tsayin hips (ko mafi girma, idan zai yiwu). Yayin da kafa ke juyawa baya, nan da nan shiga gaba zuwa cikin kafar dama.

C. Kashe kafar dama don komawa farawa.

Maimaita na 30 seconds a kowane gefe.

Dolphin Inchworm zuwa Legauke Ƙafar

A. Fara a cikin yanayin dabbar dolphin: ƙaramin katako tare da dabino da aka matsa ƙasa a ƙasa da yatsun hannu suna nuna gaba.

B. Tsayawa kafadu a kan yatsun hannu, tafiya ƙafa zuwa hannayen hannu har sai sun kai kusan inci 12. Ɗaga ƙafar hagu kamar yadda zai yiwu, sa'an nan kuma mayar da shi a ƙasa. Maimaita da kafar dama.

C. Tafiya ƙafafunku don komawa zuwa matsayin dabbar dolphin.

Maimaita don 30 seconds.

Plank tare da Sagittal Punches

A. Fara a cikin babban katako.

B. Armaga hannun dama da naushi kai tsaye gaba don biceps yana kusa da kunne. Koma zuwa babban katako. Maimaita a gefen hagu.

C. Ci gaba da juyawa, kiyaye ƙwanƙwasa ƙwanƙwasa a tsaye. (Don gyara: Rage ƙasa zuwa gwiwoyi ko gwiwar hannu.)

Maimaita na 60 seconds.

Jab-Jab-Cross-Slip-Hook

A. Fara a wuri mai shiri tare da ƙafar hagu kaɗan a gaban ƙafar dama da dunkulen fuskar fuska.

B. Jab sau biyu tare da hannun hagu, yana juya gangar jikin zuwa dama kuma yana miƙa hannun hagu gaba ɗaya. Jawo hanun hagu don kare fuska tsakanin naushi.

C. Unchauki hannun dama a gaba, yana juyawa a ƙafar dama kuma yana juya gangar jikin gaba (giciye).

D. Jawo hannun dama nan da nan don kare fuska, juya gangar jikin zuwa dama, da lanƙwasa 'yan santimita kamar yana tsere naushi.

E. Juya hannun dama don naushi daga gefen dama, hannu yana yin siffar ƙugiya. Ka yi tunanin bugun naushi a gefen dama na jakar naushi.

Maimaita don 60 seconds.

Grand Pliés tare da Ƙarar maraƙi

A. Fara da ƙafar ƙafa da yatsun kafa da aka nuna a digiri 45, hannayen da ke riƙe da fadi a tsayin kafada a matsayin T.

B. Sauƙaƙa ƙasa cikin ƙwanƙwasa don haka cinyoyin su sun yi daidai da ƙasa. Tsayawa wannan matsayi, ɗaga sheqa don ɗaga maruƙa, da kewaya hannaye gaba da sama.

C. Tare da ɗaga diddige, danna ta yatsun kafa don daidaita kafafu, sannan ƙananan diddige da makamai zuwa ga T.

Maimaita na 60 seconds.

Babban Burpee

A. Tsaya tare da ƙafafu tare. Sanya hannaye a ƙasa a gaban ƙafafu kuma tsalle ƙafa baya, rage jiki zuwa bene.

B. Latsa jiki daga ƙasa, motsawa ta cikin katako, da tsalle ƙafa zuwa hannu. Nan da nan tsalle zuwa cikin shiri, ƙafar hagu kaɗan a gaban dama da dunkulen fuskar fuska.

C. Yi babba da hannun hagu, ɗora dunkulen ƙasa sannan sama tare da biceps da core tsunduma. Pivot torso zuwa dama kuma fitar da ƙafar hagu ta gaba. Yi babban yanke da hannun dama, jujjuya juzu'i da tuki dama gaba. Maimaita da hannun hagu, sannan hannun dama.

D. Sanya hannaye a ƙasa don fara burpee na gaba.

Maimaita don 45 seconds.

Bita don