Babban Aiki: Minti 15 zuwa Karfe Yanke Abs
Lokacin ninkaya yana ci gaba da gudana, don haka wataƙila kun ƙara fewan darussan abs a cikin tsarin aikin ku. Amma motsa jiki mai mahimmanci yana da mahimmanci fiye da kawai yin kyau a cikin bikinin ku - ƙaƙƙarfan tushe yana nufin mafi daidaituwa da kwanciyar hankali da ƙarancin ciwon baya da mummunan matsayi.
Wannan babban aikin motsa jiki shine ƙonewa, don haka fara sannu a hankali idan kun kasance kuna yin sakaci da ɓangaren tsakiyar ku. Ko da kun kasance fiye da mutum ɗaya, yin aiki akan ainihin ku yana da mahimmanci ga lafiyar ku. Sanya shi burin motsa jiki don yin aiki har zuwa wannan jerin mintuna 15.
Akwai darussan da ba a iya gani da yawa da manyan motsa jiki a can, amma na juya ga wanda ya canza dubunnan rayuka (da rashi) tare da hanyoyin ta da littattafan e-books. Kayla Itsines shine mai ba da horo a bayan Kamfanin Horar da Jikin Bikini kuma yana da dimbin mabiyan da ke rantsuwa da ayyukan ta. Ta nuna mana (a cikin hotunan da ke sama da bayanan da ke ƙasa) yadda ake yin ta.
Kayla's Killer Abs Workout:
Yi kowane ɗayan waɗannan da'irori sau da yawa kamar yadda za ku iya a cikin mintuna 7. Bayan kun gama da'irori biyu a cikin mintuna 14, miƙa don mintina na ƙarshe. Da zarar kun yi aiki har zuwa mafi ƙarfi, Kayla ta ba da shawarar yin kowane da'irar sau biyu, da yin wannan babban motsa jiki na mintina 28.
Circuit One + Circuit Biyu: Yi kowane da'irar sau da yawa kamar yadda za ku iya a cikin mintuna 7 (duka = mintuna 14)
DAKIN DAYA
Ab Kekuna: 40 reps (20 kowane gefe)
Jakunkuna masu lankwasa ƙafa: 15 reps
Ƙafar da aka ɗaga zaune tare da karkatarwa: 30 reps (15 kowane gefe)
Zauna Ups: 20 reps
DAKIN BIYU
Masu hawan dutse: 40 reps (20 kowane gefe)
Ƙafa Ƙafa a kan Bench: 30 reps
Ƙafar ƙafa: 20 reps
Plank: 30 seconds
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