5 Wadarta Jirka ayaa dhaqaaqa si uu kaaga caawiyo inaad dareento taam ahaanshaha qaawan

Qanacsan

• Dib u eegis loogu talagalay

Xitaa haddii aadan weligaa iska qaadin selfie qaawan à la Kim Kardashian, waxay dareemeysaa wanaag inaad u muuqato qaawan. Markaa waxaanu ku taabnay Rebecca Kennedy, Tababaraha sare ee Nike iyo macalinka Barry's Boot Camp, jimicsiga guud ee jirka kaas oo kicin doona garaaca wadnahaaga oo sawiri doona muruq halis ah. (ICYMI: Awoodda guud ee jirka Kennedy iyo jimicsiga wadnaha si ay kaaga caawiso inaad dharka iska dhigto sidoo kale waa dilaa.)

Sida ay u shaqeyso: Samee layli kasta hoosta 45 ilbiriqsi, naso 15 sekan inta u dhaxaysa laylisyada. Ka dib markaad dhamayso tababarka oo dhan, naso 60 illaa 90 sekan ka dibna ku celi saddex jeer oo kale wadar ahaan afar qaybood.

Waxaad u baahan doontaa: Dumbbells (10-15 rodol)

1. Deadliftoo leh saf ballaaran

Laga soo bilaabo booska taagan, miskaha gadaal u wad, adigoo dhabarka sare si siman u dhig iyo laabasho jilicsan jilibka. Samee laba saf, ka dibna istaag ilaa meesha laga bilaabo.

2. Dib -u -celinRiix- kor Burpee

Ku billow booska looxa adigoo gacmaha saaraya dumbells. Samee hal saf oo dhinac kasta ah, ka dibna hal riix. Ku dhammee adiga oo sameeya burpee, si aad u ilaaliso dhaldhalaalka gadaal iyo gadaal marka aad cagaha dib ugu boodo si aad ugu laabato booska looxa.

3. Buundada Crusher Crusher

Iyada oo cidhibta u dhow glutes, kor u cadaadi booska buundada iyadoo xusullada dhulka yaallo iyo dhumucyada kor loo qaadayo dhinac kasta. Markaad miskaha sare ku hayso booska buundada, riix dumbbells ilaa saqafka si aad u samayso riix feeraha, ka dibna dib u fidi dumbbells si aad ugu shaqayso triceps. Kor u qaad dumbbells -ka oo kor u taagaya xusullada ilaa saqafka, ka dibna gadaal u dhig booska bilowga.

4. Skater Wood Chop

Ku hay hal dhumuc laabta oo labada cidhif ah ay luguhu u fidsan yihiin, dib ugu fadhiiso cidhibta adiga oo hal dhinac u sambabanaya oo samaynaysa garoos alwaax ah. Ku soo noqo xarunta, ka dibna ku celi dhinaca ka soo horjeeda.

5. Lug keliya Dami

Isku dheelitir hal cag, horay u foorari gacmaha, kor u qaad cidhibta taagan. Dib u riix, si toos ah u bood, oo ku celi. U beddel cagaha kale badhkeed.

Dib u eegis loogu talagalay