Lugaha ugu dambeeya iyo badhida

Qanacsan

• Dib u eegis loogu talagalay

Waxaa sameeyay: Jeanine Detz, Agaasimaha Jidhka SHAPE

Heerka: Dhexdhexaad ilaa Sare

Shaqeeya: Jirka Hoose

Qalabka: Kubadda Daawada; Dumbbells; Tallaabada Hawada; Saxan miisaan leh

Iska jar bowdadaada oo ku adkee dabada qorshahan adag ee jirkaaga hoose. Samee 2 ama 3 qaybood oo ah 10 ilaa 12 ku celis dhaqaaq kasta, naso ilaa 60 ilbiriqsi inta u dhaxaysa sets. Si loo kordhiyo gubashada kalooriga, samee jaakado boodbood ah oo u dhexeeya dhaqdhaqaaq kasta oo xoog leh.

Tababarkani wuxuu ka kooban yahay layliyada soo socda:

2. Swiss Hip Hip Kor u qaad

3. Dumbbell Split Jump

4. dibi kor u qaada

5. Dumbbell Side Lunge

6. Taabasho

7. Froggy

8. Criss-cross LickIsku day jimicsiyo badan oo uu sameeyay Agaasimaha Jimicsiga SHAPE Jeanine Detz, ama ku dhis jimicsigaaga adiga oo isticmaalaya Qalabka Dhisaha Shaqada.

Dib u eegis loogu talagalay