Sexy Celebrity tare da Mafi kyawun Abs: Nicole Scherzinger

Wadatacce

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"A matsayina na mai rawa, dole ne in ci gaba da kasancewa mai ƙarfi," in ji Ubangiji Rawa Da Taurari zakara. Don yin hakan, tana aiki aƙalla kwana biyar a mako-akai tare da Adam Ernster, mai ba da horo na Los Angeles. A lokacin zaman su na mintuna 60 zuwa 90, duo yana yin da'irori na ƙarfi uku ko huɗu tare da iyakancewar hutu tsakanin, da yalwar zuciya. A kanta, Nicole tana gudu kuma tana bin tsarin yau da kullun na no-gear.

Ayyukan Nicole Scherzinger:

Yi saiti 2 ko 3 na kowane motsa jiki na abs sau uku a mako.

Za ku buƙaci: Barikin Jikin Jiki 6 zuwa 12 da band ɗin juriya ko bututu. Nemo kaya a spri.com.

Bar Crunch

Ayyuka: Abs

A. Yi kwance tare da gwiwoyi lanƙwasa da shimfida a layi ɗaya zuwa ƙasa, kuma riƙe Bar jikin a kirji. Crunch up, kai mashaya akan gwiwoyi; kasa da maimaitawa. Yi 8 zuwa 12 reps.

B. Ƙara kafafu 'yan santimita sama da ƙasa kuma riƙe mashaya a bayan kai. Kawo gwiwoyin hagu zuwa kirji, sannan canza ƙafafu don kammala 1 rep. Yi 8 zuwa 12 reps.

Juyawa Tsaye

Ayyuka: Babban

A. Anga bututu mai juriya a tsayin kai da tsayawa tare da gefen dama na kusa da shi, faɗin ƙafa. Riƙe abin riko a kowane hannu a tsayin kafada zuwa gefen dama, dabino suna fuskantar ƙasa (bututu ya kamata ya zama taut).

B. Pivot zuwa hagu a ƙafar dama yayin da kuke jujjuya gangar jikin zuwa hagu, jawo makamai a jiki. Komawa wurin farawa; maimaita. Yi 10 zuwa 12 reps; canza gefe don kammala saiti.

Koma zuwa ga mafi yawan jima'i a Hollywood babban shafin.

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