Iskuday Tilmaamahan Jidhka Jidhka Fiican ee Tababarka Wareegga ee laga helo Anna Victoria

Qanacsan

• Buundada Glute + Buundada Cidhiidhiga ah ee Glute
• Pulses Lunge + Kickback
• Iskudhufashada Dabaylaha + Boodbood Boodbood
• Dib u eegis loogu talagalay

Kadib markii tababaraha gaarka ah Anna Victoria uu ka soo baxay waxa loogu yeero 'dufan maqaarka' si uu ugu habboonaado, waxay ka dhigtay hadafkeeda ah inay ku caawiso haweenka inay jidhkooda ku beddelaan Hagaha Jidhka Fiican-oo tan iyo markaas waxay isu rogtay dareen Instagram ah. (Kaliya fiiri sawirada lagu calaamadeeyay #fitbodyguide iyo #fbgprogress!)

Kahor kulankeedii ugu horreeyay ee FBG isbuuca soo socda, Anna waxay nala wadaagtay mid ka mid ah saddexda wareeg ee ay ka doodi doonto munaasabadda, si aad u guran karto wadarta faa'iidooyinka jirka xitaa haddii aadan joogin NYC. ( Baro macalinka waraysigayaga iyo muuqaalka degdega ah ee dab-demiska ah ka dibna ka hubi iyada 30-ka maalmood ee tartankayada caatada ah!

Buundada Glute + Buundada Cidhiidhiga ah ee Glute

2 wareeg (1 wareeg = 10 Buundooyinka Glute + 10 Buundooyinka Glute Cidhiidhi ah

Ku billow adigoo dhulka dhigaya oo jilbaha u laaban xagasha 90 darajo. Cagaha waa in ay kala fogaadaan garabka.

Kor u qaad miskaha oo dhaqdhaqaaqa ku wad cidhibta. Haki ilbiriqsi kooban marka miskaha kor loo qaado sida ugu macquulsan oo tuuji glutes.

Ku soo laabo booska bilowga oo ku celi tirada la sheegay ee reps.

U samee dhaqdhaqaaq isku mid ah buundada dhuuban ee cidhiidhiga ah, laakiin halkii aad cagaha ka dhigi lahayd balladhka garabka, isu keen cagaha dhinac dhinac. Ku celi tirada la sheegay ee reps Tani waa hal wareeg. Ku celi laba wareeg.

Pulses Lunge + Kickback

5 Wareeg (1 Wareeg = 3 Neefsashada Lunge + 1 Kickback)

Ku bilow meel sambabada ah.

Jirka hoose si aad u samayso qado, oo u garaac booskan saddex garaac.

Garaaca wadnaha saddexaad ka dib, lugta gadaal u laabo oo cadaadi! Hubi inaad laabta ka ilaaliso markaad dib u laadayso si aad u ilaaliso qaabka iyo qaabka saxda ah. Tani waa hal wareeg. Ku celi shan wareeg, ka dibna ku celi lugta ka soo horjeeda shan wareeg.

Iskudhufashada Dabaylaha + Boodbood Boodbood

10 wareeg (1 Wareeg ah = 2 Squat Pulses + 1 Squat Jump)

A Ku billow meel isku dhejisan oo sii wad si aad u garaacdo dhaqdhaqaaqa adigoo xoogaa taagan, ka dibna dib ugu noqo squat. Dhaqdhaqaaqan u samee saddex duudduub oo isdabajoog ah.

B Garaaca labaad ka dib, samee boodbood aad u booddo adiga oo kor u boodaya sida ugu badan ee suurtogalka ah, gacmahana dib u tuur si aad xoog u yeelato. Ku soo deg meel istaag ah oo ku celi. Dusha sare ee boodboodka, tuuji glutes! Tani waa hal wareeg. Ku celi 10 wareeg.

Dib u eegis loogu talagalay