Magana Mai Koyarwa: Menene Mafi Kyawun Motsa Jiki don Hamstrings Sculpted?

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Bravolebrity Courtney Paul, ƙwararren mai ba da horo kuma wanda ya kafa CPXperience, yana ba da no-B.S. amsoshi ga duk tambayoyin ku na motsa jiki na ƙonawa a zaman wani ɓangare na jerin "Mai koyar da Magana". Wannan makon: Menene babban motsi don ƙuƙwalwar ƙuƙwalwa? (Kuma idan kun rasa shi, duba mafi kyawun motsa jiki na Bulus don matsatsin gindi.)

A cewar Bulus, motsin da kuke buƙata don wasu ƙwaƙƙwaran ƙwanƙwasa da gaske shine mutuwa. Ga dalilin da ya sa: Za ku sami matsakaicin tsayin daka a cikin tsoka yayin da kuke saukar da ƙasa don ɓangaren ƙaƙƙarfan motsi, kuma za ku sami matsakaicin ƙanƙara lokacin da kuka matse ganima da cinyoyinku waɗanda ke kawo kanku har zuwa tsayawa ga rabin ma'amala. na motsi. Mutuwar mutuwa tana ƙawata ƙyallen ku, don haka zai ba ku wannan ma'anar ƙima tsakanin ganimar ku da bayan cinyoyin ku. (Idan kun kasance game da wannan ƙaramin ƙaramin jiki, zaku so gwada wannan kafafu da butt kewaye, wanda ya haɗa da huhu mai nauyi, squats, da ƙari don taimaka muku farmaki mai da gina tsoka mai mahimmanci wanda duka rage bayyanar cellulite. .)

Ga yadda za a yi:

A. Tsaya rike dumbbells (fara da saiti 8-zuwa 15), hannaye da ke rataye a gaban cinyoyinsu, dabino suna fuskantar ciki, ƙafafu da nisa daban da gwiwoyi sun ɗan lanƙwasa. Matse ruwan kafada ƙasa da tare da kwangilar abs, yana kawo kashin baya zuwa tsaka tsaki.

B. Tsayar da gwiwoyi dan lanƙwasa, tare da baya da hannaye a miƙe, lanƙwasa gaba a kwatangwalo har sai kun ji ɗan tashin hankali a cikin hamstrings.

C. Yi kwangilar gindinku da ƙusoshinku, yayin da kuka miƙe zuwa tsaye (ba sa motsa ƙafafunku) da maimaitawa.

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