Gwada Wannan Fitaccen Jagoran Jagorancin Jagoran Jagorancin Circuit Workout daga Anna Victoria

Wadatacce

• Gadar Glute + Narrow Glute Bridge
• Lunge Pulses + Kickback
• Squat Pulses + Squat Jump
• Bita don

Bayan mai ba da horo na sirri Anna Victoria ta tafi daga abin da ake kira 'kitsen fata' don dacewa, ta mai da shi manufarta don taimakawa mata su canza jikinsu tare da Jagororin Jikinta na Fit - kuma tun daga nan ta zama abin burgewa a Instagram. (Kawai duba hotunan da aka yiwa alama tare da #fitbodyguide da #fbgprogress!)

Gabanin haduwarta ta farko ta FBG mako mai zuwa, Anna ta raba mu da ɗaya daga cikin da'irori uku da za ta fara halarta a taron, don haka za ku iya girba jimillar fa'idodin jiki ko da ba ku cikin NYC. (Ka san Mai Koyarwa a cikin hirarmu da bidiyo mai sauri sannan ka duba ta a cikin Kalubalen mu na Kwanaki 30 na Slim-Down!

Gadar Glute + Narrow Glute Bridge

Zagaye 2 (1 Zagaye = Glute Grid na Glute + 10 Grid Glute Grid

Fara da kwanciya a ƙasa tare da gwiwoyi a lanƙwasa a kusurwar digiri 90. Kafa ya kamata su kasance nisan kafada baya.

Tada kwatangwalo sama da fitar da motsi ta sheqa. Dakata na ɗan lokaci kaɗan lokacin da aka ɗaga kwatangwalo kamar yadda zai yiwu kuma matse ƙyalli.

Komawa wurin farawa kuma maimaita don yawan adadin reps.

Yi motsi iri ɗaya don gadar kunkuntar glute, amma maimakon sanya faɗin kafaɗa, haɗa ƙafafu tare gefe da gefe. Maimaita don adadin adadin da aka bayyana. Wannan zagaye daya ne. Maimaita don zagaye biyu.

Lunge Pulses + Kickback

Zagaye 5 (Zagaye 1 = 3 Lunge Pulses + 1 Kickback)

Fara a cikin matsayi na huhu.

Ƙananan jiki don yin huhu, kuma bugun wannan matsayi don bugun jini guda uku.

Bayan bugun bugun na uku, shura ƙafar baya a baya kuma ku matse glutes! Tabbatar kiyaye kirji yayin fitar da baya don kiyaye madaidaicin matsayi da tsari. Wannan zagaye daya ne. Yi maimaita sau biyar, sa'an nan kuma maimaita a kan kishiyar kafa don zagaye biyar.

Squat Pulses + Squat Jump

Zagaye 10 (1 Zagaye = 2 Squat Pulses + 1 Squat Jump)

A Fara a cikin tsugunne kuma ci gaba da bugun motsi ta ɗan tsaya kaɗan, sannan komawa cikin tsugunne. Yi wannan motsi don ƙwanƙwasawa guda uku.

B Bayan bugun jini na biyu, yi tsallen tsugunnawa ta hanyar tsalle sama sama da yadda zai yiwu, jifa da makamai baya don ci gaba. Kasa a cikin tsugunon wuri kuma maimaita. A saman tsallen tsuguno, matse glutes! Wannan zagaye daya ne. Maimaita zagaye 10.

Bita don