Aikin Runway-Ready Workout

Wadatacce

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Makon Sati, lokacin tashin hankali da tashin hankali a cikin New York City, kawai an fara. Shin kun taɓa yin mamakin abin da waɗannan manyan samfuran ke yi don yin shirye-shiryen titin jirgi? Na yi aiki tare da wasu manyan mashahuran sarauniya na catwalk kuma na san irin motsin da suke so da waɗanda suke buƙata. Makullin shine a yi atisayen da suke datsa da sauti yayin ƙarfafa sarkar baya (baya), ba da damar samfura su tsaya tsayi duk tsawon yini a wurin ɗaukar hoto ko ƙasan titin jirgin sama.

Da ke ƙasa akwai motsawa Ina da abokan ciniki na samfur na yin pre-show. Yanzu zaku iya yin motsi iri ɗaya a gida-saboda yau da kullun shine nunin salon ku!

Kwatance:

• Ana iya yin wannan aikin a cikin sneakers ko takalmi mara ƙafa

• Yi maimaitawa da yawa a cikin daƙiƙa 60

• Kada ku huta tsakanin motsa jiki

• Yi zagayowar farko akan ƙafar dama. Maimaita akan kafar hagu don zagaye na biyu

• Kammala hawan keke 1 zuwa 3 akan kowace kafa, gwargwadon matakin lafiyar ku na yanzu

• Yi aikin motsa jiki sau biyu zuwa sau uku a mako

1. Lagerfeld Dagawa: Tsaya tsayi, ƙafafu kai tsaye ƙarƙashin kwatangwalo. Cika hannu biyu gabaɗaya zuwa ɓangarori har zuwa layi ɗaya da ƙasa. Footaga ƙafar dama daga ƙasa kuma murɗa yatsun kafa zuwa ƙugu. Matse matsi kuma fara ɗaga ƙafar dama zuwa gefe gwargwadon iko. Komawa wurin farawa ba tare da sanya madaidaicin abinci a ƙasa ba. Maimaita sau da yawa sosai a cikin daƙiƙa 60.

Shawarar koci: Ci gaba da haɓɓaka a layi daya zuwa ƙasa a duk lokacin duk motsi don tabbatar da lafiya da kafaffen kashin baya.

2. Paparazzi Ya Juya: Fara kamar yadda kuka yi don Lagerfeld Lifts, kuna tsaye da tsayi tare da ƙafa kai tsaye a ƙarƙashin kwatangwalo da hannayen hannu zuwa gefe, a layi ɗaya zuwa bene. A hankali ka ɗaga ƙafar dama daga ƙasa ka murɗa yatsun kafa zuwa ƙugu. Matse matsi kuma fara ɗaga ƙafar dama har sai kusan inci 6 daga ƙasa. A cikin motsi guda ɗaya, fara jujjuya ƙafa gaba ɗaya daga hip a cikin motsi na agogo. Ci gaba da juyawa na daƙiƙa 30. Na gaba, jujjuya ƙafar a cikin madaidaicin agogo don ƙarin daƙiƙa 30. Rike kafar dama daga ƙasa har tsawon daƙiƙa 60.

Shawarar koci: Yarjejeniyar yankin ciki ta hanyar latsawa da kwangilar bangon ciki waje, ba ta tsotsar ciki ba, don tabbatar da kwanciyar hankali.

3. Prada Pumps: Fara kamar yadda kuka yi tare da Lagerfeld Lifts, kuna tsaye da tsayi tare da ƙafa kai tsaye a ƙarƙashin kwatangwalo da hannayen da aka miƙa zuwa ɓangarori, a layi ɗaya zuwa bene. Ɗaga gwiwa na dama zuwa matakin cibiya kuma ka riƙe. Fara fara durƙusa gwiwa sama da ƙasa ta hanyar miƙa kafa gaba ɗaya zuwa bene ba tare da taɓa ƙasa ba kuma ja da baya nan da nan zuwa farkon farawa. Yi sau da yawa gwargwadon yiwuwa a cikin daƙiƙa 60.

Shawarar koci: Latsa da ƙarfi cikin ƙasa tare da diddige na hagu don daidaita ƙafar da ke tsaye da kuma daidaita daidaiton da ya dace.

4. Hanyoyin Louboutin: Fara da tsayi mai tsayi tare da ƙafafu da faɗin kafada baya da hannaye gabaɗaya zuwa gefe. Kneeaga gwiwa ta dama zuwa matakin cibiya da riƙe. (Thigh zai kasance daidai da bene a cikin dukan motsi.) Ƙananan hips kamar yadda zai yiwu, faduwa a cikin ƙafar ƙafa ɗaya. Komawa tsaye kuma yi sau da yawa yadda zai yiwu na daƙiƙa 60.

Tukwici na koci: Don kiyaye daidaitattun daidaito da kare kashin baya, yi tunanin layin marar ganuwa da ke haɗa kai, zuciya, da kwatangwalo.

5. Hanyoyin Chanel: Fara kamar yadda kuka yi tare da Lifts na Louboutin, kuna tsaye da tsayi tare da ƙafar kafada, ba a ɗaga hannayensu gabaɗaya ba, an ɗaga gwiwa ta dama zuwa matakin cibiya. A cikin motsi ɗaya mai fashewa, mika ƙafar dama don yin bugun gaba. Yayin da kake ja da ƙafar dama a baya, karkata gaba a hip ɗin dan kadan kuma ka tuka ƙafar dama a ƙarƙashin kwatangwalo don yin bugun baya. Sauya gaba da baya yana harba sau da yawa a cikin dakika 60.

Shawarar koci: Daidaitawa shine mabuɗin wannan motsi. Don ci gaba da girgizawa, ƙirƙiri ƙaramin lanƙwasa da ƙafar hagu (mai goyan baya).

Jay Cardiello ya yi aiki tare da ƙirar ƙirar kamar Emily DiDonato da Elge Tvirbutaite da mashahuran da suka haɗa da Jennifer Lopez, Minka Kelly, da Ciara. Shirin motsa jiki da ake nema, JCORE, ana iya samun shi a www.jcorebody.com.

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