Kooxda Resistance Band Workout ee Hababka Qarsoodiga ah ee Fiktooriya Waxay Sameeyaan Markay Safrayaan

Qanacsan

• Garabka riix
• Beddel Saxaafadda Garabka
• Kordhinta Triceps
• Safka Kooxda iska caabinta
• Safka Beddelka ah
• Xagasha Awooda Xagasha
• Xagasha Awooda Bidix
• Dib u eegis loogu talagalay

Josephine Skriver iyo Jasmine Tookes waxay jecel yihiin miisaanka, xadhkaha dagaalka, iyo kubbadaha daawada sida Angel Secret Victoria ee soo socota, laakiin sidoo kale waa ciyaar si loo hagaajiyo. (Fiiri jimicsigooda Starbucks!) Markaa la yaab ma leh in labadoodu ay dhowaan soo dhejiyeen jimicsi caqli-gal ah oo meel kasta oo ka soo horjeeda xeebta. Sheekada Instagram-ka ee dhowaan, Skriver wuxuu soo bandhigay tababar ku saabsan wareegga jirka ee kore isagoo adeegsanaya koox iska caabin ah oo ku duuban jirrid timireed.

Tixgeli sababtan #10,462,956 oo ah in kooxda wax iska caabbintu ay tahay in la xidh-xidho safarada-laakiin sidoo kale waxay ku imaanaysaa guriga dhexdiisa. Sii jadwalkaan isku day xitaa haddii aad isku dayeyso inaad iska ilaaliso dadka jimicsiga ama aad rabto isku xigxiga ku dhufta lafahaaga, triceps -ka, garbaha, iyo muruqyada. Soo hel geed (ama tiir), ku qabso koox iska caabin ah oo gacanta ku haysta, awoodna ku dhex mari saddex qaybood oo ka mid ah layliyada soo socda. (Waxa la xidhiidha: Layliga ugu Wanaagsan ee Wadarta Jirka ee lagu tijaabiyo nooc kasta oo koox iska caabin ah)

Garabka riix

Istaag meel ka fog geedka ama shay deggan, hal cag hore u leh, jilbahu inyar bay foorarsan yihiin. Qabso labada gacmood oo ku bilow xusullada dib u laaban, gacmahana kilkilaha. Gacanta u riix si aad hore ugu toosiso xusullada. Si tartiib ah oo kontarool leh, ku soo celi suxulada meesha aad ka bilaabi lahayd. Samee 20 reps.

Beddel Saxaafadda Garabka

Istaag meel ka fog geedka ama shay deggan oo hal cag hore u socota, jilbahana yara foorarsan. Qabso labada gacmood oo ku bilow xusullada dib u laaban, gacmahana kilkilaha. Gacanta midig hore u riix si aad u toosiso xusulka. Laabi gacanta oo ku soo celi suxulka booska bilowga adigoo xakameynaya. Gacanta bidix hore u riix si aad u toosiso xusulka. Laabo oo dib ugu soo laabo xusulka bidix si aad ugu laabato booskaaga bilowga. Sii wad dhinacyada is -beddelka. Samee 20 reps.

Kordhinta Triceps

Istaag meel ka fog geedka ama shayga deggan, adiga oo hal cag hore u socda, jilbahana waxoogaa laaban. Qabo labada gacan ee madaxa gadaashiisa adiga oo xusullada laablaaban. Ku riix caabbinta si aad u toosiso xusullada oo u soo qaad gacmaha hore. Si tartiib ah ula koontarool, laab xusullada oo gacmaha dib ugu soo celi booska bilowga. Samee 20 reps.

Safka Kooxda iska caabinta

Istaag geedka hortiisa ama shay deggan, jilbaha waxoogaa laaban. Qabo labada gacan. Ku bilow gacmaha si toosan u fidsan. Tuuji garbaha garbaha si aad u soo celiso xusullada, adigoo gacan ka geysta kilkilooyinka agtooda. Si tartiib ah u xakamayn, toosi gacmaha intaad hore u qabsanayso gacmaha si aad ugu noqoto booskii bilowga. Samee 20 reps.

Safka Beddelka ah

Istaag geedka hortiisa ama shay deggan, jilbaha waxoogaa laaban. Qabo labada gacan. Ku bilow gacmaha si toosan u fidsan. U soo jiid xusulka midig xagga dambe si aad gacanta ugu qabato kilkilaha. Si tartiib ah u toosi xusulka midig si aad gacanta ugu soo qaaddo booska bilowga. Ku celi dhinaca ka soo horjeeda, adigoo dib u sawiraya suxulka bidix, ka dibna si tartiib ah u toosi cudud si aad u timaadid booska bilawga. Sii wad dhinacyada is -beddelka. Samee 20 reps.

Xagasha Awooda Xagasha

Istaag dhinaca bidix ee jirka oo ku wajahan geed ama shay deggan, adigoo labada gacmood isku wada haysta meel ka fog jirka xagga shayga, xusullada waxoogaa laaban. U adeegso xudunta si aad ugu rogto jirka 180 darajo dhanka midig, adigoo ka soo jiidaya gacmaha shayga. Si tartiib ah ugu wareeji jirkaaga bidix si aad ugu noqoto booskii bilowga. Samee 20 reps.

Xagasha Awooda Bidix

Istaag dhinaca midig ee jirka oo u jeeda geedka ama shayga deggan, adigoo labada gacmood isku haysta meel ka fog jirka xagga shayga, xusullada waxoogaa laaban. Isticmaal xudunta si aad ugu rogto 180 darajo bidixda, adigoo gacmaha ka soo jiidaya shayga. Si tartiib ah u rog dhinaca midig si aad ugu soo noqoto booska bilowga. Samee 20 reps.

Dib u eegis loogu talagalay