Model Sirrin Victoria Romee Strijd Ta Raba Ƙafarta da Aikin Jiki

Wadatacce

• Dumi-Dumin
• Harba Jaki
• Wuta Hydrant
• Karka ta kusurwa
• Resistance Band Walk
• Resistance Band Squat
• Glute Bridge
• Kashe Cardio
• Bita don

Kada ku yi kuskure: kyawun Dutch ɗin Romee Strijd yana da ƙarfi. Idan kun taɓa yin birgima ta cikin shafin ta na Instagram, da sauri za ku fahimci cewa 'yar shekaru 22 tana son wasan dambe, igiyoyin yaƙi, da daidaita ƙwallon Bosu. Sa'ar al'amarin shine a gare mu, samfurin Sirrin Victoria ya ɗora ɗaya daga cikin abubuwan da ta fi so a cikin Labarun ta na Instagram, don ku iya sata sirrin ta zuwa cinyoyin sa masu ƙarfi da gindi. Farawa tare da ɗumi-ɗumi, Strijd ya bi mabiyan ta ta hanyar motsa jiki guda shida masu sauƙi waɗanda zaku iya yi tare da kayan aikin motsa jiki. Duba hoton hoton da ke ƙasa kuma ku bi jagorar Strijd a gaba lokacin da kuke cikin yanayi don haɓaka ƙasa.

Dumi-Dumin

Don farawa, kammala dumama na mintina 15 a kan maƙalli a kashi 15 cikin ɗari na karkata a mil 3.2 a awa ɗaya. Strijd yana ba da shawarar matse gindin ku don jin ƙona kari. (Idan kawai kuna ƙin injin tuƙi, a nan akwai shirye-shiryen ƙona kitse guda huɗu don doke rashin ƙarfi na treadmill.)

Harba Jaki

Fara a kan dukkan ƙafafu huɗu kuma ɗaga ƙafar tanƙwara zuwa sama don ƙirƙirar kusurwar digiri 90 tare da cinya daidai da bene. Tsayar da kafa, lanƙwasa gwiwa zuwa ƙasa kafin a sake ɗaga shi. Don sa ya fi wahala, zaku iya ɗaura nauyi akan idon idon ƙafa kamar yadda Strijd yayi. Gwada reps 20, biye da bugun jini 20 a saman, yana ƙarewa da riƙewa na 20. Maimaita a daya gefen. (Kuna so ku ƙona ganima? Ku gwada wannan wasan motsa jiki na HIIT na mintuna bakwai wanda ke busa ƙananan jikin ku.)

Wuta Hydrant

Fara daga duk ƙafa huɗu, ɗaga ƙafarku mai lanƙwasa kai tsaye zuwa gefe kuma riƙe don ƙidaya 2-kiyaye gwiwa a kusurwar digiri 90. Sannan, rage ƙafarku zuwa matsayin farawa kuma maimaita sau 20, biye da bugun jini 20 da riƙewa na 20 kafin maimaitawa a gefe guda.

Karka ta kusurwa

Na gaba, kawo gwiwa na hagu zuwa gwiwar gwiwar hagu kafin a mike da harba kafar baya da a diagonal. Daidai kamar da, kammala 20 reps, 20 pulses, da riƙe 20 na biyu kafin juyawa tarnaƙi.

Resistance Band Walk

Ɗauki matakai 20 gaba da matakan gefe 20 baya tare da bandeji mai juriya da aka sanya 2 inci sama da gwiwoyinku. Tabbatar cewa an shimfiɗa band ɗin, don haka ƙafafunku za su zama ɗan faɗi fiye da nisa-kwatanci yayin da kuke motsawa. (Mai Dangantaka: Horon Mawakan Booty da ke Neman Gindi, Hips, da Cinyoyi)

Resistance Band Squat

Ajiye bandejin juriya a wuri guda (inci 2 sama da gwiwoyi) kuma tsaya tare da faɗin ƙafafu fiye da nisa na hip, yatsun ƙafa suna fuskantar waje kaɗan. Sauke ganima ƙasa kamar kuna zaune akan kujera, tabbatar da cewa nauyi yana cikin diddige ku kuma an ɗaga kirji. Maimaita motsa jiki sau 15. (Mai Alaƙa: Yadda Za a Haɓaka Waɗannan Squats-Buting-Squats Squats)

Glute Bridge

Tsayar da band inda yake, kwanta a ƙasa tare da kafa ƙafa a ƙasa kusa da gindin ka. Tura ta dugadugan ku don ɗagawa da matse ƙyallen ku yayin da kuke matsawa kan ƙungiyar juriya, haifar da tashin hankali a cikin cinyoyin waje. Kammala 15 reps ta amfani da cikakken motsi, sannan bar hips ɗagawa yayin da kuke danna kan band don bugun jini 15, sannan ku rufe shi da riƙe na 15 na biyu. (Idan ɗayan waɗannan motsa jiki yana da wahala ko haifar da ciwo, gwada mafi kyawun motsa jiki ga mutanen da ke da mummunan gwiwoyi.)

Kashe Cardio

Ƙare aikinku tare da bugun zuciya mai saurin bugun zuciya ta tsalle tsalle na mintuna 5 ba tare da hutu ba. (Wannan shine ainihin yadda Kourtney Kardashian ke dumama kafin yawancin ayyukanta.)

Strijd ta rufe IG Story dinta tare da jinjina mahimmancin mikewa, kuma mun kasa yarda da yawa. Tare da dumin jikin ku da tsokoki, bayan motsa jiki lokaci ne mai kyau don yin aiki akan sassaucin ku. (Shin kun san cewa yana ɗaukar mintuna biyar kawai don girbe fa'idar sanyaya ƙasa bayan motsa jiki? Waɗannan shimfidu biyar ɗin duk abin da kuke buƙata ne.)

Bita don