Ƙarshen Ƙarshe da Gindi

Wadatacce

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Ƙirƙira ta: Jeanine Detz, Daraktan Kiwon Lafiya na SHAPE

Mataki: Matsakaici zuwa Babba

Ayyuka: Ƙananan Jiki

Kayan aiki: Kwallon Magunguna; Dumbbells; Matakin Aerobic; Filaye masu nauyi

Gyara cinyoyinku kuma ku tabbatar da gindinku tare da wannan ƙalubale mai ƙalubale na tsarin ƙasa. Yi saiti 2 ko 3 na maimaitawa 10 zuwa 12 na kowane motsi, hutawa har zuwa daƙiƙa 60 tsakanin saiti. Don ƙara ƙona kalori, yi tsalle tsalle tsakanin kowane ƙarfin motsawa.

Wannan aikin motsa jiki yana da waɗannan darussan:

2. Ƙwallon Ƙwallon Ƙasa na Swiss

3. Dumbbell Tsaga Tsalle

4. Tashi maraƙi

5. Dumbbell Side Lunge

6. Taɓarɓarewa

7. Kuturu

8. Criss-cross KickGwada ƙarin ayyukan motsa jiki wanda SHAPE Fitness Director Jeanine Detz ya ƙirƙira, ko gina ayyukanku na kanku ta amfani da Kayan Aiki na Ma'aikata.

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