A cikin watanni masu zafi, ra'ayin matsewa cikin gidan motsa jiki mai cunkoson jama'a na iya zama mai zafi sosai don karɓa. Amma kar ku damu, muna da sabon mafita.
Ku hura ƙura a kan dumbbells a gida, yi amfani da hasken rana, shirya don ƙona adadin kuzari, da busa abin hannun riga a cikin wannan yaƙi na wakilin 400+.
Za ku yi amfani da hanyar “Kwarin Juarez” don yin motsa jiki guda biyu baya-da-baya, kuma ku yi ƙwanƙwasa ƙwanƙwasawa a tsakanin zagaye biyu, yana ƙaruwa da rage yawan lokuta a cikin “tsani”.
Za ku fara da turawa 20 da lanƙwasa 1, sannan tseren mita 50, sannan turawa 19, lanƙwasa biyu, da tsere, sannan turawa 18, ƙulle 3, da tsere. Har sai kun kai turawa 1 da curls 20 waɗanda ke tsage fata.
Sanya hannayenku akan dumbbells, fara da katako mai ƙarfi, ɗora wuyan hannu, gwiwar hannu, da kafadu a tsaye, kuma kulle hannayenku waje (A). Sarrafa kari, tanƙwara gwiwar hannu, da runtse jikinku har sai kirjinku ya taɓa bene (B). Tura fashewa har sai an miƙa gwiwar ku gaba ɗaya. Maimaita
Tsaye, sanya dumbbells a gefen ku, dabino suna fuskantar ku (A). Tare da ƙaramin motsawa, mirgine dumbbells ɗinku biyu kuma kunna tafin hannunku ciki har ƙaramin yatsanku yana kusa da kafada (B). Matse a nan kuma rage nauyi a ƙarƙashin iko, kokawa da su koyaushe kuma maimaita.
Ƙarshen kowane zagaye tare da gudu kuma bari jikin ku ya shiga cikin tashin hankali na ƙona calories. Gajeriyar jirgin 2 x 25m (baya da gaba) da gaske zai sa ku fita gaba ɗaya, don haka ku taka hanzarin, ɗaga gwiwoyinku (A) kuma ku ci gaba da hannuwanku (B).
Lokacin aikawa: Jul-29-2021