Shaqada Gigi Hadid ee Markaad rabto inaad eegto (oo aad dareento) Sida Supermodel -ka oo kale

Qanacsan

• Lugta Lugta Hore oo leh Lunge -ga hore
• Dolphin Inchworm ilaa Lugaha Kor u Qaadista
• Plank leh Sagittal Punches
• Jab-Jab-Cross-Slip-Hook
• Grand Pliés oo leh Kor u qaad kubka
• Burpee sare
• Dib u eegis loogu talagalay

Shaki kuma jiro inaad maqashay supermodel Gigi Hadid (tusaalaha Tommy Hilfiger, Fendi, iyo kii ugu dambeeyay, wajiga Reebok's #PerfectNever ololaha). Waan ognahay inay hoos ugu dhacayso wax walba laga bilaabo yoga iyo ballet ilaa saxiixa Gigi Hadid jimicsiga: feerka. Taasi waa sababta aan u helnay Barry's Bootcamp tababaraha Rebecca Kennedy si aan isugu dubaridno jadwalka guud ee jirka kaas oo isku qasan wax kasta oo Gigi waligiis ku jeclaan lahaa tababarka. (Ma rabtaa inaad ogaato sidoo kale sirta cuntadeeda? Weligaa ma qiyaasi doontid cuntada caafimaadka ay asal ahaan ku kortay cunista.)

Sida ay u shaqeyso: Samee jimicsi kasta xaddiga waqtiga la cayimay. Marka aad dhammayso jimicsiga oo dhan, naso 90 ilbiriqsi. Isku day inaad samayso 4 qaybood. Dareen gubashada.

Lugta Lugta Hore oo leh Lunge -ga hore

A. Istaag cagaha oo wadajira gacmahana miskaha.

B. Lugta midig kor u qaad, cagtu waa dabacsan tahay oo jilibka toosan, ilaa dhererka sinta (ama ka sarreeya, haddii ay suurtagal tahay). Marka ay lugtu dib u soo laabato, isla markiiba u gudub sambabada lugta midig.

C. Ka riix lugta midig si aad ugu soo laabato bilawga.

Ku celi 30 ilbidhiqsi dhinac kasta.

Dolphin Inchworm ilaa Lugaha Kor u Qaadista

A. Ku billow booska looxa dolphin: loox hoose oo calaacasha dhulka lagu riixay oo faraha hore u tilmaamaya.

B. Ku hay garbaha suxullada, cagaha u gal xagga gacmaha ilaa ay ka fog yihiin ilaa 12 inji. Kor u qaad lugta bidix sida ugu macquulsan, ka dibna dib ugu dhig dhulka. Ku soo celi lugta midig.

C. Lugaha dib ugu soco si aad u hesho booska looxaanta dolphin.

Ku celi ilaa 30 ilbiriqsi

Plank leh Sagittal Punches

A. Ku bilow booska sare ee looxa.

B. Gacanta midig kor u qaad oo si toos ah hore u feero si uu labajibbaaran ugu dhego dhegta. Ku noqo loox sare. Ku celi dhinaca bidix.

C. Sii wad beddelka, adoo udub dhexaadka ku adkeeysanaya oo miskaha taagan yahay. (Si aad wax uga beddesho: Ku rid jilbaha ama xusullada.)

Ku celi ilaa 60 ilbiriqsi

Jab-Jab-Cross-Slip-Hook

A. Ku billow meel diyaarsan adigoo lugta bidix waxyar ka horeyso cagtiisa midig iyo feero ilaalinaya wejiga.

B. Laba jeer ku jab gacanta bidix, adigoo u leexinaya dhinaca midig oo si buuxda u fidinaya gacanta bidix. Gacanta bidix dib ugu soo celi si aad wejiga u ilaaliso inta u dhaxaysa feerarka.

C. U leexo gacanta midig hore, adigoo ku jiidaya cagta midig oo xagga hore u jeedinaya (iskutallaabta).

D. Isla markiiba dib u soo celi gacanta midig si aad u ilaaliso wejiga, u jeesato dhinaca midig, oo u foorari dhowr inji sida haddii aad feer ka leexanayso.

E. Gacanta midig ku wareeji si aad uga garaacdo dhinaca midig, gacanta oo samaysa qaab jillaab. Bal qiyaas feeraha oo ku soo degaya dhinaca midig ee bacda feeraha.

Ku celi ilaa 60 ilbiriqsi

Grand Pliés oo leh Kor u qaad kubka

A. Ku biloow cagaha ballaaran iyo suulasha oo lagu tilmaamay 45 darajo, gacmaha oo si ballaaran loogu hayo dhererka garabka meel T ah.

B. Hoos ugu dhaadhac dabool si bawduhu ula siman yihiin dabaqa. Joogteynta booskan, kor u qaad ciribta si aad kor ugu qaaddo weylaha, oo gacmaha hore iyo sare u wareeji.

C. Cidhibta kor loo qaaday, ku cadaadi suulasha si aad u toosiso lugaha, ka dibna cidhibta hoose iyo gacmaha dib ugu noqo T.

Ku celi 60 ilbidhiqsi.

Burpee sare

A. Istaag cagahaaga wadajira. Gacmaha saar dhulka cagaha hortiisa oo cagaha dib u bood, jirka hoos u dhig.

B. Jidhka ka riix sagxadda, adigoo dhex maraya loox, oo cagaha kor ugu bood gacmaha. Isla markiiba u bood meel diyaarsan, cag bidix in yar ka hor midigta iyo feedhaha wejiga ilaalinaya.

C. Gacanta bidix ku samee bidix sare, hoos u foorari kadibna kor u qaad laba -lafo Garab u qaad dhinaca midig oo hore u wad misigta bidix. Gacanta midig ku samee gooyn sare, oo jiid jiid oo hore u wad sinta midig. Ku celi gacanta bidix, ka dibna gacanta midig.

D. Gacmaha saar dhulka si aad u bilowdo burpee -xiga.

Ku celi 45 ilbiriqsi

Dib u eegis loogu talagalay