Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararriyar Victoria Yi Yayin Tafiya

Wadatacce

• Danna Kafa
• Madadin Hanya Danna
• Triceps Extension
• Resistance Band Row
• Sauya Rayi
• Obliques Power Twist A Dama
• Obliques Power Twist A Hagu
• Bita don

Josephine Skriver da Jasmine Tookes suna son ma'aunin nauyi, igiyoyin yaƙi, da kwallaye na magani kamar na Angel na Asirin Victoria na gaba, amma suma wasan wasa ne don ingantawa. (Dubi wasan motsa jiki na Starbucks!) Don haka ba abin mamaki bane cewa kwanan nan biyun sun buga wasan motsa jiki mai ƙarfi-ko'ina a bakin teku. A cikin labarin Instagram na baya-bayan nan, Skriver ya nuna aikin motsa jiki na kewaye da jiki ta amfani da ƙungiyar juriya da aka nannade a jikin itacen dabino.

Yi la'akari da wannan dalilin #10,462,956 cewa ƙungiyar juriya dole ne-fakitin don tafiye-tafiye-amma yana zuwa a cikin gida kuma. Ba da wannan aikin na yau da kullun ko da kuna ƙoƙarin guje wa taron motsa jiki ko kuna son jerin abubuwan da ke bugun biceps, triceps, kafadu, da obliques. Nemo itace (ko sandar sanda), ɗora makamin juriya tare da hannaye, da iko ta hanyar saiti uku na waɗannan darasi. (Mai alaƙa: Mafi kyawun Motsa Jiki don Gwada tare da kowane nau'in ƙungiyar juriya)

Danna Kafa

Tsaya yana fuskantar nesa da bishiya ko abu mai ƙarfi, tare da ƙafa ɗaya a gaba, gwiwoyi sun ɗan lanƙwasa. Ɗauki hannayen biyu kuma fara da gwiwar hannu da aka ja baya, hannaye da ƙwanƙwasa. Danna hannaye gaba don daidaita gwiwar gwiwar hannu. Sannu a hankali kuma tare da iko, zana gwiwar hannu a koma matsayi na farko. Yi 20 reps.

Madadin Hanya Danna

Tsaya yana fuskantar nesa da bishiya ko abu mai tsayayye tare da kafa ɗaya gaba, gwiwoyi sun ɗan lanƙwasa. Ɗauki hannayen biyu kuma fara da gwiwar hannu da aka ja baya, hannaye da ƙwanƙwasa. Danna hannun dama gaba don daidaita gwiwar gwiwar hannu. Lanƙwasa hannu kuma zana yatsun hannu zuwa wuri na farawa tare da iko. Danna hannun hagu a gaba don daidaita gwiwar gwiwar hannu. Lanƙwasa kuma zana gwiwar hannu ta hagu don komawa matsayin farko. Ci gaba da bangarori dabam dabam. Yi 20 reps.

Triceps Extension

Tsaya yana fuskantar nesa da bishiya ko abu mai tsayayye, tare da ƙafa ɗaya gaba, gwiwoyi sun ɗan lanƙwasa. Ɗauki hannayen biyu a bayan kai tare da lanƙwasa gwiwar hannu. Tura ta hanyar juriya don daidaita gwiwar hannu da kawo hannaye gaba. A hankali tare da sarrafawa, lanƙwasa gwiwar hannu kuma ja hannaye baya zuwa matsayi na farawa. Yi 20 reps.

Resistance Band Row

Tsaya fuskantar itace ko barga abu, gwiwoyi sun dan lanƙwasa. Gauki hannaye biyu. Fara tare da miƙa hannayenku a mike. Matse ruwan kafada don zana gwiwar hannu baya, kawo hannaye kusa da hammata. Sannu a hankali tare da sarrafawa, daidaita hannayen hannu yayin kawo hannayen riga don komawa zuwa farkon farawa. Yi 20 reps.

Sauya Rayi

Tsaya fuskantar itace ko barga abu, gwiwoyi sun dan lanƙwasa. Dauke hannaye biyu. Fara da hannaye a miƙe. Zana gwiwar hannun dama a baya don kawo hannu zuwa hammata. A hankali a mike gwiwar gwiwar dama don kawo hannun gaba zuwa wurin farawa. Maimaita a gefe guda, zana gwiwar hannu ta baya, sannan a mike a hankali don zuwa farkon farawa. Ci gaba da bangarori dabam dabam. Yi 20 reps.

Obliques Power Twist A Dama

Tsaya tare da gefen hagu na jiki yana fuskantar bishiya ko abu mai kaifi, tare da riƙe hannayen duka biyu daga jiki zuwa ga abu, gwiwar hannu ta lanƙwasa kaɗan. Yi amfani da cibiya don juya juzu'in digiri 180 zuwa dama, zana hannaye daga abu. A hankali juya juzu'i zuwa hagu don komawa wurin farawa. Yi 20 reps.

Obliques Power Twist A Hagu

Tsaya tare da gefen dama na jiki yana fuskantar bishiya ko wani abu tsayayye, riƙe hannayen duka biyu tare daga jiki zuwa abu, gwiwar hannu sun ɗan lanƙwasa. Yi amfani da madaidaiciyar juzu'in zafin jiki na digiri 180 zuwa hagu, zana hannayen hannu daga abu. A hankali juya juzu'i zuwa dama don komawa wurin farawa. Yi 20 reps.

Bita don