Khloé Kardashian ta Raba aikinta na ciki mai ban sha'awa

Wadatacce

• Dumama
• Tadawa kafada tare da Squat
• Taɓa Kafada Up Up Up
• Duck Walk na gefe tare da Resistance
• Igiyoyin Yaƙi
• Dannan Kirji A Balance Ball
• Ma'aunan Squats
• Tsuntsu-Dog Plank
• Bita don

Babu wata tambaya cewa Khloé Kardashian yana cikin dangantaka mai mahimmanci tare da dacewa. Wannan yarinyar tana son ɗaukar nauyi kuma ba ta jin tsoron karya gumi. Tauraruwar gaskiya ta rubuta kwanan nan a manhajar ta cewa yayin da ba ta iya tafiya da ƙarfi kamar yadda ta saba yi ba, cikin ta bai hana ta ci gaba da aiki ba.

Har ma ta raba ɗayan wasannin motsa jiki da ta fi so tun daga farko har ƙarshe, kuma mun burge mu sosai. Iyaye masu jira, ga kwarin gwiwar motsa jiki na karshen mako. Amma, FYI, tabbas ba kwa buƙatar yin ciki don gwada aikin Khloé kuma ku sami ƙona mai ban mamaki.

Dumama

Fara aikinku tare da mintuna 30 akan mai hawa. (Mai hawan hawa wani yanki ne na kayan aikin motsa jiki na OG wanda ya cancanci lokacinku da gumi gaba ɗaya.)

Tadawa kafada tare da Squat

Tsaya tare da ƙafafu dan faɗi fiye da faɗin kafada baya, riƙe dumbbell a kowane hannu. Ƙunƙasa gwiwoyi cikin tsugunnawa. Tura ta diddige don zuwa tsaye yayin ɗaukar nauyi zuwa ƙirji. Danna dumbbells sama. Koma ma'aunin nauyi zuwa wurin farawa kuma maimaita. Yi maimaita yawan maimaitawa (AMRAP) na daƙiƙa 30. Maimaita sau 3.

Taɓa Kafada Up Up Up

Fara a cikin babban matsayi tare da dabino kai tsaye a ƙarƙashin kafadu. Lanƙwasa da daidaita gwiwar hannu don yin turawa. Matsa hannun dama zuwa kafada ta hagu, sannan hannun hagu zuwa kafada ta dama. Maimaita. (Ga abin da ya kamata ku sani game da planking yayin da ake ciki.)

Duck Walk na gefe tare da Resistance

Ku nade bandejin juriya sama da gwiwoyinku kuma ku kama hannaye na madaurin TRX a kowane hannu. Runguna gwiwoyi ku zauna a baya, haifar da tashin hankali a madauri. Ɗauki matakai 3 zuwa hagu, a durƙusa gwiwoyi. Lanƙwasa hannaye don kawo madauri a ƙirji. Ɗauki matakai 3 zuwa dama. Lanƙwasa makamai don kawo madauri a kirji. Yi AMRAP na daƙiƙa 30. Maimaita sau 2.

Igiyoyin Yaƙi

Fara durƙusa da ƙafar dama gaba da gwiwa na hagu a baya yana hutawa akan Waff Mini Elite (kayan aikin motsa jiki na motsa jiki wanda ba shi da nauyi sosai), yana riƙe da ƙarshen igiyar yaƙi a kowane hannu. Da sauri matsar da hannu sama da ƙasa, ɗaya bayan ɗayan na daƙiƙa 45. Canja kafafu kuma maimaita. Maimaita sau 3. (Mai alaƙa: atisayen Igiyar Yaƙi guda 8 Kowa Zai Iya Yi)

Dannan Kirji A Balance Ball

Kwanta baya tare da kafadu da aka jingina akan ƙwallon ma'auni, ƙafafu suna hutawa da faɗin kafada a ƙasa a gabanku. Riƙe dumbbell a kowane hannu tare da lanƙwasa gwiwar hannu a kusurwoyin digiri 90. Miƙe hannu don danna dumbbells zuwa rufi. Lanƙwasa gwiwar hannu don rage dumbbells kuma komawa wurin farawa. Yi 3 sets na 30 reps. (Mai alaƙa: 8 Jimlar Jiki na Kwaskwarimar Kwaskwarimar Jiki wanda Ya Wuce Ƙananan Maɗaukaka)

Ma'aunan Squats

Kunna bandejin juriya a kusa da kafafunku sama da gwiwoyi. Yin amfani da injin danna ƙafa, sanya ƙafafu akan dandamali tare da Waff Mini a ƙarƙashin kowace ƙafa. Danna sheqa, shimfiɗa ƙafafu don ture dandamali, riƙe nan na minti 1, sannan a hankali komawa wurin farawa.

Tsuntsu-Dog Plank

Fara akan kowane hudu tare da gwiwa hagu da hannun dama wanda aka sa akan Waff Minis. Ɗaga hannun hagu da ƙafar dama don zama daidai da ƙasa. Rike don 30 seconds. Canja bangarorin kuma maimaita.

Bita don