Ayyuka na 8 Abs Halle Berry Yana Yi don Kisan Kisa

Wadatacce

• Bear Crawls tare da benci
• Gefe-da-Geshe Bench Jumps
• Juya Bear Rarrafe tare da Maɗaukakin Gwiwoyi
• Rataye Oblique Twist
• Rataye Kafa
• Rataye Knees zuwa Kirji
• Rataye Crunches Keke
• Hanging Windshield Wipers
• Bita don

Halle Berry ita ce sarauniyar fitpo. Jarumar tana da shekaru 52 a duniya kamar zata iya shiga farkon shekarunta 20, kuma a cewar mai horar da ita, tana da wasan motsa jiki na 'yar shekara 25. Don haka ba abin mamaki bane masoyanta suna son sanin duk sirrin motsa jikinta.

Wannan shine dalilin da ya sa a cikin 'yan watannin da suka gabata, jarumar ta kasance tana yin jerin shirye -shiryen bidiyo na #FitnessFriday a kan Instagram tare da mai koyar da ita Peter Lee Thomas, tare da raba abinci da nasihun motsa jiki waɗanda ke taimaka mata ta kasance cikin siffa mai ban mamaki.

Sakonta na baya-bayan nan shine duk game da gina ginshiƙi mai ƙarfi-kuma ba kawai don farantawa ado ba, ƙirar ƙira. Ta rubuta cewa "Abin da na koya a duk lokacin horo na wannan shekarar da ta gabata shine babban ginshiƙi yana goyan bayan kowane ɓangaren jikin ku, kuma idan kuna yin motsa jiki daidai, koyaushe kuna jan hankalin ku," in ji ta. "Yanzu wannan shine nasara/nasara." (Don ƙarin nuggets kamar wannan, bincika duk mafi kyawun abinci da shawarar motsa jiki Halle Berry ta faɗi akan Instagram a wannan shekara.)

Aauki hoto daga hotunan kariyar da ke ƙasa kuma bi jagoran Berry a gaba in kun kasance cikin yanayi don haɓaka babban mahimmanci. (Cikakken bayyanawa: Waɗannan motsin ba su da sauƙi. Maimakon shiga gaba ɗaya, zai fi kyau a yi amfani da su azaman tushen abin ƙarfafawa kuma ku haɗa ma'aurata cikin abubuwan yau da kullun don farawa.)

Bear Crawls tare da benci

Fara akan duk ƙafa huɗu da ke fuskantar benci. Tabbatar gwiwoyinku suna shawagi daga ƙasa kafin ɗaga hannu ɗaya sama da sanya shi akan benci. Maimaita irin wannan motsi da ɗayan hannun sannan ku koma matsayin farawa, hannu ɗaya a lokaci ɗaya, don kammala wakili.

Gefe-da-Geshe Bench Jumps

Sanya hannaye biyu akan benci tare da ƙafafu biyu a ƙasa zuwa gefe ɗaya. Sa'an nan kuma tsalle a kan benci kuma koma wurin farawa don kammala maimaitawa.

Juya Bear Rarrafe tare da Maɗaukakin Gwiwoyi

Fara akan duk ƙafa huɗu da ke fuskantar daga benci. Tabbatar gwiwoyinku suna shawagi daga ƙasa kafin ɗaga ƙafa ɗaya akan benci. Maimaita wannan motsi tare da ɗayan ƙafar kuma dawo da ƙafafun biyu ƙasa ɗaya bayan ɗaya don kammala wakilin.

Rataye Oblique Twist

Sanya hannayen ku a cikin maƙallan da aka haɗe da mashaya mai ja da jan gwiwoyin ku sama zuwa kirjin ku yayin jujjuyawa kamar kuna ƙoƙarin isa gwiwar ku da gwiwa. Koma kafafun ku zuwa wurin farawa sannan ku maimaita motsi iri ɗaya a wancan gefen don kammala maimaitawa.

Rataye Kafa

Yayin da ake ratayewa daga sandar cirewa, kawo ƙafafu biyu sama don su kasance a kwance zuwa ƙasa. Tabbatar cewa sun daidaita daidai. Riƙe matsayin na ƴan daƙiƙa don ƙarin konewa, sa'an nan kuma kawo ƙafafunku ƙasa don kammala maimaitawa.

Rataye Knees zuwa Kirji

Yayin da kake kan mashaya mai ja, ja gwiwoyinku sama zuwa kirjin ku. Riƙe na ɗan daƙiƙa kaɗan kuma a saki.

Rataye Crunches Keke

Yi la'akari da waɗannan a matsayin kullun keke na yau da kullun sai dai cewa za a rataye ku daga mashaya mai cirewa. Kawai kawo gwiwa daya zuwa kirjinka sannan ka koma kasa, sai na gaba. Maimaita da sauri kamar yadda za ku iya don ƙona ainihin zuciyar ku.

Hanging Windshield Wipers

* Babba * motsa faɗakarwa! Rabauki mashaya mai ɗagawa kuma ɗaga ƙafafunku kai tsaye zuwa rufi har sai jikinku yana cikin yanayin U-dimbin yawa. Daga can, kaɗa ƙafafunku zuwa gefe ɗaya na jikinku sannan kuma zuwa ɗayan don kammala wakilin. (Yi magana game da ƙonawa.)

Bita don