Takeauki Abincin ku zuwa Mataki na gaba don Ƙarfin Ƙarfi

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Wataƙila kun riga kun yi huhu da yawa. Babu mamaki a can; motsa jiki ne mai nauyin jiki wanda idan aka yi daidai-zai iya ƙara sassaucin hips ɗin ku yayin da kuke ƙarfafa quads, glutes, da hamstrings. Har ma mafi kyau: Wannan motsi ne mai sauƙi wanda zaku iya ƙarawa cikin sauƙi akan wasu ƙalubale don haɓaka toning ɗinku gabaɗaya! Gwada waɗannan bambance -bambancen guda uku don ƙarfafa tsoffin ƙafafunku cikin mintuna. (Psst ... Kuna iya Tsallake Hanyar ku don Jingina kafafu tare da Motsa Jiki Guda ɗaya.)

Fara tare da haɗin lunge. Mataki ƙafar hagu ta gaba daga matsayi na tsaye zuwa cikin lunge (tabbatar da cinyar ku daidai da ƙasa!). Sannan dawo da ƙafar hagu zuwa farkon farawa. Legauki ƙafar hagu zuwa baya, sannan ka tura yatsun ka don dawowa don farawa. Madadin tarnaƙi na daƙiƙa 30. Ka huta na daƙiƙa 15, sa'annan ka sake maimaita zagaye biyu.

Ƙara ƙarin ƙalubale tare da sauya bugun bugun bugun gaba. Tsaya da tsayi, hannaye a bayan kai da yatsun kafa suna fuskantar gaba. Matsa ƙafar dama ta gaba zuwa cikin huhu, kuma bugun sama da ƙasa sau biyu, ɗagawa da rage kwatangwalo ba fiye da inci shida ba. Tabbatar gwiwa ba zata wuce yatsun kafa ba, kodayake yana iya wuce ƙafar idonka kaɗan. Kashe ƙasa tare da diddige na dama, dawowa zuwa matsayi na farawa. Madadin tarnaƙi na daƙiƙa 30. Ka huta na daƙiƙa 15, sa'annan ka sake maimaita zagaye biyu.

Shirya don wasu plyo? (Kun san yana zuwa!) Don tsalle tsalle, fara a tsaye kuma matsa gaba akan ƙafarku ta dama zuwa cikin lunge. Lanƙwasa ƙafafu da tsalle sama, canza matsayi na ƙafa a cikin iska da saukowa tare da ƙafar hagu a gaba. Tsaya gangar jikinku a miƙe! Madadin tarnaƙi na daƙiƙa 30. Ka huta na daƙiƙa 15, sa'annan ka sake maimaita zagaye biyu.

Bi tare yayin da mai ba da horo na Seattle Jennifer Forrester ta fitar da shi a sama. Sai lokacin ku!

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