Wata 2: Jikin Jima'i A Cikin Minti 30 Kacal A Rana

Wadatacce

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Wannan motsa jiki, wanda ƙungiyar motsa jiki ta tsara a Cal-a-vie Health Spa a Vista, California, yana girgiza abubuwa (mahimmanci don kiyaye waɗannan sakamakon yana zuwa) ta ƙalubalanci ma'aunin ku. Za ku yi wasu atisaye a kan mai koyar da daidaita ma'aunin Bosu ko yayin da kuke tsaye akan kafa ɗaya, wanda ke tilasta tsokarku ta yi aiki tuƙuru don daidaita ku. Zai fi wahala fiye da shirin watannin da suka gabata, amma tare da kowane wakili, zaku kasance kusa da matakin mafarkin ku.

Shirin

YADDA YAKE AIKI

Sau uku a mako a cikin ranakun da ba a jituwa ba, dumama da mintuna 5 na cardio. Sannan yi saiti 1 na 10 zuwa 12 na kowane motsi cikin tsari, tsayawa na ƴan daƙiƙa kaɗan tsakanin motsa jiki don ɗaukar numfashi. Maimaita sau ɗaya idan kuna fara wannan shirin, ko sau biyu idan kun fara shirin a watan da ya gabata. (Nemi kayan aiki a spri.com.)

ZAKA BUKATA

• biyu na 8- zuwa 10-pound dumbbells
• a Bosu
• mataki ko benci
• ƙwallo mai nauyin kilo 3 zuwa 6
• dumbbell 3- zuwa 5-laban

Je zuwa motsa jiki!

Komawa gaba ɗaya Shirin Jikin Bikini

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