A yau muna maraba da bazara, kuma tare da wannan lokacin ƙidayar zuwa bazara zata fara. aiki bikini, kuma don zama mai girma a wannan bazarar, a yau zan ba ku cikakke abin zamba tare da motsa jiki 5 don ciki mai laushi. Waɗannan sauƙin motsa jiki zasu taimake ka ka kawar da waɗancan abubuwan ƙaunatacciyar ƙaunarka.
Squats tare da abs
Tsaye, shimfida ƙafafu kuma dan lanƙwasa gwiwoyinku, Domin za mu yi squats. Aauki nauyin kimanin kilo 3 (alal misali, kwalban ruwa lita biyu da rabi suna da kyau a gare ku), numfasa ta cikin hanci, da kuma matse ciki, sannu a hankali ƙasa tare da dagowa gaba ɗaya madaidaiciya. Riƙe raunin ka sosai na sakan 1,5 ka maimaita motsi sau 10, ka huta sakan 10 tsakanin saiti.
Yin aiki a ciki na ciki
Kwance a gefenka kan tabarma yana tallafawa kawai ƙafafun ƙafafu da goshin goshi ɗaya, kamar yadda na nuna muku a hoto. Tare da dayan hannun an sanya akan ciki. Matse ciki sosai har sai ya yi wuya kuma ka riƙe shi a wannan matsayin na dakika 30 ka huta. Maimaita aikin sau 4.
Almakashi a kasa
Kwanciya nayi a baya kan tabarma, rike jakan ka sama dan rike bayan ka dan kar ka cutar da kanka. Miƙe ƙafafunku a tsaye kuma ku yi ɗan almakashi tare da su. Yi 10 reps da 4 saiti. Huta minti 1 tsakanin maimaitawa da maimaitawa.
Motsa jirgi mai gyaran ƙarfe
Kwanta fuska a ƙasa kuma tashi kamar kayi turawa. Sanya gabanka a kwance a ƙasa, sannan kawai taɓa ƙasa da ƙafafunka da kuma gabanka. Riƙe wannan madaidaiciyar yanayin kuma matse cikin cikin kamar wuya yadda za ku iya yi na kusan dakika 30. Huta minti ɗaya tsakanin saiti kuma yi saiti huɗu na wannan aikin.
Zauna-ƙafa tare da kafafu sama
Ka kwanta a bayanka kuma shiga cikin matsayi don yin kullun amma tare da kafafunku sama ɗora hannayenku a kan tabarma. Fara farawarka ba tare da mantawa da numfashi ba, amma sauka ƙasa da hankali fiye da yadda kake hawa. Yi juzu'i huɗu na reps 20, huta minti ɗaya tsakanin saiti. Don ƙara wahala, zaku iya gwadawa da ƙafafunku sama da miƙaƙƙu, kuma motsa su ɗaya bayan ɗaya don kowane lokacin da kuka ɗaga gangar jikinku.
Idan kun sanya karamin ƙoƙari kuma sama da duk ci gaba, wannan bazarar zaku nuna yanayin ciki.
A cikin Deguapas: 5 motsa jiki don salo da jakar ku