Layligan Muhiimka ah ee Dhiirigelinta Dhiirigelinaya ee Cheerlead wuxuu yeelan doonaa Abskaaga Dab

Qanacsan

• Dib u eegis loogu talagalay

U bukooday samaynta qolof ama loox xayaysiis lallabbo? Tababaraha caanka ah Lauren Boggi, aasaasaha Lauren Boggi Active, ayaa ku daboolay. Tallaabadan ayaa si toos ah looga jiidayaa habkeedii Cardio-Cheer-Sculpting-oo ah jimicsiga jirka oo dhan HIIT-kulan-qoob-ka-ciyaar-ka-qaadis-Pilates-laakiin leh shax-gacmeed ku saleysan farxad. Ka sokow ka shaqaynta calooshaada, tallaabadani waxay sidoo kale bartilmaameedsan doontaa dhabarkaaga, jeexitaannada, iyo bowdooyinka gudaha iyo dibadda. (Marka ku xigta, isku day kuwan la yaabka leh ee barre iyo Pilates-ku dhiirigeliyay jimicsiga abs.)

Waa kan sida loo sameeyo:

A. Ku billow alwaax dhinac gacanta midig garabka hoostiisa. Adigoo caloosha ku hawlan oo garka cuna, u jiid jilibkaaga midig xagga laabtaada, joogso marka cagtu gaadho jilibka bidix si aad u hesho xorriyad. Isla mar ahaantaana, qandaraas bicebkaaga si aad gacanta bidix u keento booska tooreyda, feedh garabka hore, calaacasha oo soo jeedda.

B. Neefso, dabadeed neef bixi, oo si buuxda gacanta bidix u wareegaysa ilaa aad gaadho meel sare oo "V" ah markaad lugta midig dib ugu soo celiso jidhka gadaashiisa, adigoo cagaha dhulka ka ilaalinaya.

C. Qabo 3 ilbidhiqsi, ka dibna ku noqo toorreeyaha iyo xorriyadda.

Samee 10-15 reps, ka dibna beddel dhinacyada.

Rumayso, in cagtaada hawada lagu hayo 3 ilbidhiqsi waa jidka ka adag sida uu u dhawaaqo.

Aad u adag?

Ka shaqee tallaabadan adiga oo ka bilaabaya loox dhinac toosan ah, ama isku day inaad jilibkaaga gudaha u qaaddo xorriyad ka dibna dhulka ku soo celi, adiga oo aan kordhin.

Aad u fudud?

Ku dar miisaan (3-10 rodol) si aad u gubto.

Dib u eegis loogu talagalay