Mawallafi: Bobbie Johnson
Ranar Halitta: 10 Afrilu 2021
Sabuntawa: 1 Afrilu 2025
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Excel Pivot Tables from scratch to an expert for half an hour + dashboard!
Video: Excel Pivot Tables from scratch to an expert for half an hour + dashboard!

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Sabbin Instagram na Chelsea Handler sun nuna tana murkushe wani nauyi a cikin dakin motsa jiki tare da bugun hancin barbell. Kuma kodayake ba za mu iya faɗi daidai yadda take ɗagawa ba, ɗan wasan barkwanci mai ban dariya (tare da mai ba da horo Ben Bruno) dole ne ya san wani abu ko biyu game da sassaƙa ƙyallen baya. Wannan motsi shine ɗayan mafi kyawun motsa jiki na kowane lokaci. Samu, yarinya.

Kuna son satar motsi don samun ƙarfi, masu ɗagawa? Kuna iya yin nauyi don ƙananan reps kamar Handler ya yi (kuma yayi kama da gabaɗayan badass), ko tafi sauƙi don mafi girma reps, da nufin ko'ina tsakanin 3-4 sets na 6-20 reps, bisa ga Bret Contreras, MA, CSCS, da kuma marubucin Babbar Fasaha a Ƙarfafa Glutei Maximi. (Amma idan kuka ɗaga nauyi, ku ma za ku sami duk waɗannan fa'idodin. Ku kasance a shirye don yin aiki komai nauyin da kuka zaɓa, kamar yadda Contreras ya yi gargadin cewa tabbas za ku ji ganimar ta ƙone tare da wannan motsi. (Wanda ke bayyana fuskar Chelsea gaba ɗaya. a karshen saitin ta.)

Yadda za a yi: Zauna a ƙasa tare da baya a kan benci, ƙafafun da aka kafa da ƙarfi a gabanka, da ƙamshi mai ƙyalli a cikin gwiwa. Tsayawa kashin baya na lumbar da gwiwowi a tsaye, ɗaga ƙararrawa ta hanyar shimfiɗa kwatangwalo, tabbatar da tura kwatangwalo sama ta amfani da ƙyalli. Tashi har sai jikinku ya samar da madaidaiciyar layi daga kafadun ku zuwa gwiwoyin ku (cikakken shimfiɗar kwatangwalo), sannan a hankali ku koma ƙasa.


Don ƙarin hanyoyi don ƙona ganimar ku, gwada waɗannan 5 Booty-Sculpting Moves daga Shaun T.

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