Ku Hel Jirka Gabadha Jessica Biel ee Maalinta Dhalashada 5 Dhaqdhaqaaq Fudud

Qanacsan

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Dhalasho Wacan, Jessica Biel! Ka hel gacmaha, dhabarka, roogaga iyo lugaha 29-jirkan jadwalka tababarka wareegga Tyler English, tababaraha gaarka ah iyo aasaasaha Connecticut ee caanka ah Farmington Valley Fitness Boot Camp. Ku soo celi dhaqdhaqaaq kasta 30 ilaa 60 ilbiriqsi, oo ay ku xigto nasasho gaaban oo ah 15 ilaa 30 ilbiriqsi inta u dhaxaysa jimicsiga. 3 ilaa 5 wareeg ayaa ku siinaysa wadarta jimicsiga jirka-sculping. "Diyaar u noqo inaad dareento gubashada oo aad dhididka ka shaqeyso," Ingiriis ayaa yidhi. "Intaas ka dib, waad ogaan doontaa sababta dabada Jessica ay u egtahay!"

Loogu talagalay "Biel Butt": Hore Lunge. Istaag oo cagahaaga balladhka misigta kala fogaadaan, una jeeddaan xagga hore; faraha geli madaxa gadaashiisa oo xusullada dib u celi. Hore u soco hal lug, adigoo ku maraya cidhibta hore adigoo miskaha hoos u dhigaya oo jilibka gadaal u fooraraya xagga dhulka, adigoo dhulka ka joojinaya hal inji. Ku soo noqo istaagga, ka dibna ku celi dhinaca kale. Kor u qaad tartanka adoo ku daraya dumbbells.

Dhabarka Biel: Deadlift -ka Roomaaniga. Ku bilow meel taagan adigoo jilba leexsan oo yar oo miisaan leh (barbell ama dumbbells) xagga bowdadaada hore. Laab miskahaaga markaad laabtaada ka ilaalinayso garbaha hoos iyo dhabarka. Ku dar wax yar dhabarkaaga adiga oo ka shaqaynaya sidii jidhkaagu u barbar dhigi lahaa sagxadda kana fogow in laf dhabartaada la soo koobo. Ka dibna si qarxis ah miskahaaga u riix si aad ugu laabato meeshii aad ka bilaabi lahayd oo ku celi. Hubi inaad dhabarkaaga ku hayso qaanso yar adigoo dhabarkaaga tuujinaya oo laabtaada kor u qaadaya.

Gacmaha Biel: Safka Renegade. Ku bilow meel kor u riixaya oo haya labo ka mid ah dumbbells. Garbahaaga ku hay gacantaada korkeeda, dhabarka sare oo fidsan, miskaha meel dhexdhexaad ah oo luguhu kala fog yihiin garabka. Hubi inaad adigu dhexda u xidho oo aad dabacdo badhidaada. Adiga oo aan qalloocin miskaha, hal cudud ka soo jiid dhulka adiga oo sameynaya dhaq-dhaqaaq doon, dhabarka u rogi; hoos u dhig oo ku celi dhinaca kale.

Garbaha Biel: Dumbbell Push Press. Istaag adigoo laba dhegood garbahaaga korkooda ah. Dheji qaybta dhexe oo laabtaada kor u qaad. Hore u sii fiiri markaad ku dhegto miskahaaga sidii inaad fadhiisan lahayd. Isla markiiba kor uga soo bax miskahaaga adigoo dabada dabada ka riixaya, adkaynaya qaybta dhexe oo garbaha garbaha ku garaacaya. Dumbbells -ka hoos ugu celi booska bilowga oo ku celi.

Lugaha Biel: Dumbbell Jump Squat. Istaag oo laba dumbbells ku dheji miskahaaga. Hubi inaad xoojiso qaybta dhexe oo aad leexiso dabada. Ku riix ciribta oo dib ugu fadhiiso miskaha si aad u dhigato meel jilicsan. Adigoon dhabarkaaga soo laaban, si qarxis ah suulashaada uga saar bood bood. Xakamee booska jirkaaga hawada oo cagaha suulka ilaa cidhibta dib ugu noqo booska fadhiidnimada.

Melissa Pheterson waa qoraa caafimaad iyo jirdhis ah oo baadi goob ah. Raac iyada preggersaspie.com iyo Twitter @preggersaspie.

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