Ƙarfin Horon Horon da ke Nufin Abs, cinyoyinku, da Butt

Wadatacce

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Kuna son haɓaka ƙarfin ku a cikin ayyukanku na mako -mako? Lokaci ya yi da za a sauko kan abubuwan yau da kullun don tsarin horar da ƙarfin tsofaffin makaranta. Mai horo Kelly Lee zai sa ku yi motsi na gargajiya (tare da karkatarwa). Kowace motsa jiki na Kelly kuma yana da abubuwa na cardio, kwanciyar hankali, da kuma motsa jiki na juriya don mafi inganci na yau da kullun na calorie.

Ayyukan motsa jiki na yau duka game da ƙananan jikin ku ne (Duba: 7 Ƙarƙashin Jiki). Tare da motsawa kamar ƙwanƙwasa ƙwallon ƙafa na Bulgarian da ɗaga nauyi mai nauyi don yin aiki kowane inch na ƙananan rabin ku, zaku ji ƙonawa a cikin butt ɗin ku da ainihin ku kuma kuna son sakamakon da ba daidai ba. (Ina son ƙarin? Gwada waɗannan Squats 16 waɗanda za su yi aiki da gindin ku.)

Cikakken Bayani

Kuna buƙatar tabarmar motsa jiki, dumbbell ɗaya mafi nauyi, da kujera ko benci don wannan ajin. Yi kowane motsi na kusan daƙiƙa 30. Maimaita aikin gabaɗaya sau uku.

Yi dumi tare da motar hip ɗin gefe, wasu masu buɗe hips, da huhu na mai gudu, da masu buɗe kirji da baya.

Shiga motsa jiki farawa da turawa, gada mai latsa sama, da ƙuƙumman keke. Ci gaba da zana abs da glutes tare da ma'auni mai nauyi na hip da gada mai nauyi, sannan Bulgarian raba squats. Zagaye shi tare da matattu masu jujjuya ƙafafu ɗaya da squats masu ɗaure. Maimaita motsa jiki sau biyu ta hanyar mafi kyawun ƙonawa.

Game daGrokker

Kuna sha'awar ƙarin azuzuwan bidiyon motsa jiki na gida? Akwai dubban motsa jiki, yoga, zuzzurfan tunani, da kuma azuzuwan dafa abinci lafiya suna jiran ku akan Grokker.com, hanyar kan layi mai tsayawa kan layi don lafiya da lafiya. Ƙari Masu karanta SHAPE suna samun ragi na musamman (sama da kashi 40 cikin ɗari!)- duba su a yau!

Ƙari dagaGrokker

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