Tsarin Bare na Gida wanda ke Aiki da Mahimmancin Butt ɗin ku

Wadatacce

• Bita don

Kuna tunanin yin waya a ciki don aikin motsa jiki na yau da kullun? Kada ku nufi kujera tukuna. Wannan aikin yau da kullun zai sami bugun ku (da lunges) cikin-duk abin da kuke buƙata shine mintuna 20 don adanawa. Motsawar Barre na iya taimaka wa ma'aunin ku, siriri da ƙarfafa cinyoyin ku, da sautin ƙoshin ku tare da ƙananan motsi masu sarrafawa. Yin amfani da kujera da nauyi mai nauyi kawai, an tsara wannan barre motsa jiki don yin sauti da sassaka duk jikin ku.

Idan kuna son wannan bidiyon, ku tabbata ku duba Sarah Kusch's Tight a cikin 28, shirin motsa jiki wanda aka tsara don taimaka muku rage nauyi da gina ƙarfin jiki gaba ɗaya.

Kayan aiki da ake buƙata: dumbbells masu haske, bandejin juriya, kujera da abin motsa jiki.

Fara da ɗimbin ɗumi na 'yan mintuna kaɗan, sannan fara aikin motsa jiki na mintina 20 da ke ƙasa tare da ɗan gajeren sanyi.

• Da'irar ta ɗaya: Fara da karkatar ƙwanƙwasa da ƙwanƙolin murɗawa a ƙasa.
• Circuit na Biyu: Canja har zuwa sumo kwari, bambancin sumo lunge da sumo saman punches tare da ƙananan ma'aunin hannu.
• Da'irar Uku: Haɓaka abubuwa tare da naushi mai jujjuyawa, ƙwanƙwasa ƙwanƙwasa, hannaye masu gudu tare da taɓa huhu, da kickbacks tare da ƙananan ma'aunin hannu.
• Circuit na huɗu: Haɗa shi duka tare da haɓaka ƙafar ƙafar ƙafa.

Game daGrokker

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. Ƙari Masu karatun SHAPE suna samun ragi na musamman-sama da kashi 40 %! Duba su yau!

Ƙari dagaGrokker

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Bita don