Ayyuka 4 masu hawa hawa daga Cassey Ho Wannan Zai Sassaka Ƙananan Jiki

Wadatacce

• Matakin Arabesque
• Legaga Ƙafar Mataki Mataki
• Lunge
• Giciye
• Bita don

Yawancin mutane suna da alaƙar soyayya da ƙiyayya da mai hawa. Za ku sami ɗaya a kusan kowane gidan motsa jiki, kuma yana da sauƙin amfani. (Madaidaicin mataki daya bayan daya, shin na yi daidai?) Amma matakan da ba za su iya yin abubuwa da yawa ba fiye da haɓaka bugun zuciyar ku. Na'urar "cardio" na iya yin abubuwan al'ajabi don ƙarfafa ƙananan jikin ku-lokacin da kuka yi amfani da madaidaicin tsari, ba shakka. (Anan akwai dalilai guda biyar mai hawa hawa ya cancanci lokacin ku.)

Cassey Ho, diva mai dacewa a bayan Blogilates, yana yin hakan kuma ya ba da horo mai sauƙi mai motsi huɗu wanda ya dace don sassaka ganimar ku. "Ban taɓa tunanin zan faɗi wannan ba amma ina son Stairmaster," ta rubuta tare da bidiyon da ta ke yin motsi a Instagram. "Gwada waɗannan sabbin motsi guda 4 a gaba in kuna guje masa a gidan motsa jiki. Yi min 1 [kowane] kowane nau'in kuma ci gaba da juyawa! (Mai Alaƙa: 'Yan Blogilates' Cassey Ho Ya Bayyana Yadda Gasar Bikini ta Canja Gabatarwarta zuwa Lafiya da Lafiya)

Ga yadda za a rushe aikin motsa jiki:

Matakin Arabesque

Saita matakin hawan ku zuwa mataki na 4 ko 5. Yayin da kuke ɗaukar mataki sama da ƙafa ɗaya, danƙa kaɗan a kugu kuma ku buga ɗayan ƙafar a bayan ku kuma ɗan juyawa waje. Maimaita motsi iri ɗaya tare da ɗayan ƙafa don kammala maimaita ɗaya. Ci gaba na minti 1.

Legaga Ƙafar Mataki Mataki

Tsaya mai hawa tsinkayenka akan matakin 4 ko 5. Juya zuwa gefe kuma ƙetare ƙafa ɗaya akan ɗayan don fara hawa matakan. Bayan kowane mataki na gefe, ɗaga ƙafarku kai tsaye zuwa gefe. Tabbatar cewa ƙafarku tana lanƙwasa. Mayar da ƙafarku ƙasa kuma maimaita na minti 1 kafin juyawa da juyawa ɓangarori.

Lunge

Yi hawan matakin zuwa 10 ko 15. Ɗauki matakai biyu a lokaci ɗaya don sauri da tsayin tsayi na minti 1 don ci gaba da konewa. Rike da dogo idan kuna buƙatar tallafi kuma kuyi ƙoƙarin kada ku liƙa bayanku yayin da kuke hawa sama.

Giciye

Saita matakalar hawa zuwa matakin 7 ko 10. Juya zuwa gefe kuma kawai ƙetare ƙafa ɗaya a gaban ɗayan don ku hau matakan zuwa gefe. Ci gaba na mintina 1 kafin fara motsi gaba ɗaya.

Bita don