Tashi Abs ɗinku tare da Wannan Matsala ta Minti 10 daga Katie Dunlop
Wadatacce
Ba dole ba ne motsa jiki ya kasance yana nufin yin dogon motsa jiki. Yin amfani da ɗan hutu a cikin kwanakin ku don motsawa zai iya ba ku haɓaka da ake buƙata sosai. Kuma bari mu fuskanta, sau da yawa wannan ita ce kawai hanyar da za ku iya dacewa da ita kwata -kwata.
Katie Dunlop, ƙwararren mai horarwa kuma mahaliccin Love Sweat Fitness, ya dace da yawancin waɗannan ƙaramin motsa jiki kwanan nan, don haka ta tsara wannan babban motsa jiki ga duk wanda ke neman ɗan gajeren fashewar motsa jiki. "Wannan motsa jiki cikakke ne ga duk wanda ke neman saurin motsa jiki, nishaɗi, da ingantaccen motsa jiki a gida," in ji Dunlop. "Na ƙara ƙara yawan motsa jiki irin na yau da kullun don taimakawa ba ni ƙarfin ƙarfi a tsakiyar rana ko lokacin da kawai nake buƙatar hutu daga shimfiɗata da kwamfuta." Hakika, idan kun su ne a cikin yanayi na tsawon zama, koyaushe zaka iya magance wannan har zuwa ƙarshen wani motsa jiki. (Mai Alaƙa: Babban Aikin Ab Abun da Ba Za ku Iya Yi Ba)
Idan kun kasance kuna yin ƙarin lokaci a gida kwanan nan, duk ƙarin dalilan da za ku haɗa babban aikin "Jigon mu yana da mahimmanci, koyaushe, amma yanzu fiye da kowane lokaci," in ji ta. "Yayin da muke aiki a gida a kan gadaje, a kasa, da kuma wasu wurare marasa kyau yanayin mu yakan sha wahala.Wannan aikin motsa jiki ya shafi duk waɗanda ke cikin mahaifa kuma zai taimaka muku gina tsokar tsoka, ƙona kitse, da haɓaka matsayi. "
Tare da wannan, mirgine tabarma kuma ku faɗi ƙasa don wannan aikin daga Dunlop wanda zai haskaka ainihin zuciyar ku cikin mintuna 10 ko ƙasa da haka.
Yadda yake aiki: Cika kowane motsa jiki don adadin da aka nuna.
Za ku buƙaci: Nada.
Gadar Side
A. Fara a cikin kwandon gefen hagu da aka gyara tare da hannun hagu da ƙyallen dama yana ɗora akan bene da hannun dama na sama.
B. Lanƙwasa gwiwa na dama yayin murƙushe gwiwar gwiwar dama don saduwa da gwiwa ta dama.
C. Miƙa hannun dama da ƙafar dama don komawa cikin katako da aka gyara. Tsoma kwatangwalo a ƙasa kuma yi baya don komawa don farawa.
Yi maimaita 15. Canja bangarorin; Maimaita.
Sanya Allura
A. Fara a cikin babban katako na gefen hagu tare da ƙafar dama a gaban ƙafar hagu. Zare hannun dama ƙarƙashin jikin gefen hagu.
B. Unwist don fuskantar gaba don komawa don farawa.
Yi maimaita 15. Canja bangarorin; Maimaita.
Down Dog Star
A. Fara a cikin karen ƙasa mai ƙafafu uku tare da ƙafar hagu wanda aka miƙa zuwa rufi. Lanƙwasa gwiwa ta hagu kuma zana ta ƙasa da ƙetaren jiki yayin jujjuya nauyi zuwa cikin babban katako.
B. Cikakkun mik'a kafar hagu ta yadda kafar ta kai ga gefen dama.
C. Kada a juya baya, juyawa kwatangwalo baya yayin da ake lankwasawa sannan a mika kafa ta hagu zuwa karen kafa uku zuwa kasa don komawa don farawa.
Yi maimaita 15. Canja bangarorin; Maimaita.
Crunch Dip Leg
A. Kwanta a baya tare da hannaye zuwa kowane gefe a cikin sifar 'T', kafafu sun karkata zuwa matsayi na 90-digiri na tebur. Zana abs a matse, kuma danna haƙarƙarin cikin ƙasa yayin da a hankali rage ƙafafu zuwa ƙasa zuwa hagu. Yi tafiya kawai gwargwadon iko ba tare da faduwa zuwa gefe ba.
B. Danna kafafu baya sama zuwa rufin. Maimaita zuwa dama.
C. Tsayawa gwiwoyi a kusurwar digiri 90 da abs suna aiki, ƙananan sheqa don taɓa ƙasa sannan ɗaga ƙafafu zuwa matsayi na tebur don komawa farawa.
Yi maimaita 15.
Hip Dip
A. Fara a cikin ƙananan katako. Juyawa hips zuwa dama yayin tsoma su kimanin inci uku daga bene, sannan juya su zuwa hagu kuma ku tsoma.
Yi maimaita 15.
Rainbow Twist
A. Zauna a ƙasa tare da gwiwoyi da kwatangwalo a lanƙwasa a digiri 90, an ɗaga ƙafafu, da kuma shimfida daidai da bene. Yakamata a kara makamai sama. Lean baya don haka gangar jikin yana a kusurwar digiri 45 tare da bene.
B. Yi amfani da abs don karkatar da gangar jiki gwargwadon yadda zai yiwu a ciki da hagu, barin makamai su yi kasa zuwa bene. Juya motsi kuma komawa wurin farawa don karkatarwa a cikin kishiyar hanya.
Yi maimaita 15.
Bita don
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