Babban-14 gajeriyar bidiyo don manema labarai da haushi daga tashar youtube POPSUGAR

Kwanan nan akan gidan yanar gizon mu wani bayyani na motsa jiki na mintuna 10 don glutes, waɗanda aka wakilta akan tashar youtube POPSUGAR. Amma idan kuna son inganta gindinku, amma kuma ku matsa ciki, sannan ku ba ku saman gajeren bidiyo na gindi da kafafu a gida.

Hakanan ƙungiyar POPSUGAR ta haɓaka shirye-shirye. Babban fa'idar horarwa tare da wannan tashar shine bambancin masu horarwa da dabaru, godiya ga wanda kowa zai iya samun cikakkiyar dukiya.

Mafi girman ɓangaren shirye-shirye masu zuwa yana kaiwa ga tashar Mahalicci mai horar da motsa jiki Anna Renderer. Har ila yau, tare da wasu shahararrun masu horar da Hollywood, da yawa daga cikinsu masu horar da kansu na taurarin kasuwancin nuni. Duk ayyukan motsa jiki suna ɗaukar mintuna 10. Zaɓi bidiyo mai dacewa don manema labarai a gida kuma fara motsa jiki a yanzu!

Manyan bidiyoyi don abs a gida

1. Minti 10 Flat Abs Workout (Anna Renderer)

Wannan shirin zai taimake ka ka ƙarfafa tsokoki na ciki, baya, kugu. Mai horarwa yana ba da atisaye daban-daban guda 12, dukkansu suna kan ƙasa. Za ku yi babban adadin kayayyaki a wurare daban-daban, saboda madauri suna ɗaya daga cikin mafi yawan m wajen karfafa tsoka corset. Ba za ku buƙaci ƙarin kayan aiki ba, kawai abin rufewa a ƙasa. Wannan bidiyon don 'yan jarida a gida yana da kyau don kammala lokutan horo.

2. Bikini Belly Boot Camp - Minti 10 zuwa Sautin (Anna Renderer)

Shirin Bikini Belly Boot Camp ya haɗa da ingantattun motsa jiki da ke mai da hankali kan ciki. Za ku sami adadi mai yawa na motsa jiki a cikin matsayi na katako, sassan cardio don haɓaka metabolism da ƙona kitse, crunches don ƙarfafa tsokoki na ciki da ƙafar ƙafa don ƙarin nauyi a kan ainihin. Horon shine m sosai, don haka ana iya gudanar da shi ko da a matsayin aiki mai zaman kansa. Ba a buƙatar kaya.

3. Minti 10 Flat Belly Workout (Ashley Bordon)

Wani ɗan gajeren bidiyo don manema labaru a gida a ƙarƙashin jagorancin mai horar da motsa jiki Ashley Bordon zai taimake ka ka yi aiki a kan ƙarfafa tsokoki na ciki. Za ku yi atisaye daban-daban guda 9, daga cikinsu akwai plank, Cobra, karkatarwa, Superman. An gudanar da zaman a ƙasa a cikin ma'auni kuma shi ne cikakke ga sabon shiga. Ba a buƙatar ƙira.

4. Minti 10 Flat Belly Workout don Tighting and Tone (Anna Renderer)

Tare da wannan bidiyon zuwa latsawa ba kawai ku ƙarfafa ciki ba kuma ku ƙarfafa dukan zuciyar ku. Don azuzuwan za ku buƙaci faranti na takarda ko na yau da kullun na zane waɗanda za su zame a saman. Ƙarin juriya zai taimake ka ka yi amfani da karin tsoka da kuma motsa jiki da kyau. Motsa jiki "motsi". a madadin curls don ƙarfafa tsokoki na ciki.

5. Buga Ciki Bloat Tare da Minti 10 na Yoga (Travis Eliot)

Idan kuna son yoga, gwada bidiyo don 'yan jarida a gida, wanda aka halicce shi bisa abubuwan yoga. Yana koyar da ƙwararre a yoga tare da gogewar shekaru, Travis Eliot, abokinmu akan shirye-shiryen Yoga Collective. A cikin wannan shirin na mintuna 10, zaku sami mafi shahara da inganci asana don ƙarfafa bawon. Horowa yana faruwa cikin kwanciyar hankali tare da madaidaicin matsayi iri-iri, kayan da ba kwa buƙata.

6. Minti 10 Ab-Sculpting Workout (Idalis Velazquez)

Shirin 10-Minute Ab-Sculpting Workout sanannen mai horar da motsa jiki ne na Amurka Idalis Velazquez. Yana ba ku hadaddun kuzari, wanda baya ga ƙarfafa tsokoki na ciki da baya za ku yi motsa jiki na cardio don ƙone mai a cikin ciki da kuma ko'ina cikin jiki. Kuna jiran tsalle-tsalle masu tsanani, katako tare da ƙarin nauyi, squats da karkatarwa. Don azuzuwan kuna buƙatar dumbbell ɗaya.

7. Pilates Ab Workout, Ƙayyade Waistline (Juliet Kaska)

Pilates yana daya daga cikin mafi kyawun motsa jiki don ƙarfafa corset na tsoka. Wannan motsa jiki na minti 10 daga mai horar da "tauraro" Juliet Kaska wanda zai taimake ku matsa ciki da rage gefe. Duk darussan suna kan ƙasa, darasi ya ƙare tare da shimfiɗa mai laushi. Don shirye-shiryen Pilates Ab Workout ba za ku buƙaci ƙarin kayan aiki ba.

8. Minti 10 Abs da Core Workout Ba tare da Crunches (Anna Renderer)

Kuma wannan bidiyon na mintuna 10 na manema labarai a gida gaba daya ne babu karkarwa! Horowa musamman jan hankali ga waɗanda ba sa son madaidaicin ƙima da neman madadin. Dukkanin shirin yana gudana akan tabarma, tare da motsa jiki a baya, zaku yi katako, Superman, ɗaga hannaye da ƙafafu akan kowane huɗu. Kuna iya rikitarwa motsa jiki, idan a cikin rabin farko na ajin za su yi motsa jiki tare da ƙwallan magani ko dumbbells. Koyaya, masu koyarwa suna nuna kadarorin ba tare da ƙima ba.

9. Minti 10 Barre Abs Workout (Jake DuPree)

Wannan bidiyon don 'yan jaridu ne a gida yana jagorantar horar da malami Barnych Jake DuPree. An gudanar da shirin gaba daya a cikin matsayi na baya don aiki yana da kyawawa don samun ƙwallon roba, amma kuma yana nuna motsa jiki kuma ba tare da ball ba. An gina hadaddun a kan darussan daga Pilates, akwai gyare-gyare masu ban sha'awa da asali. Wataƙila horo zai yi wahala ga masu farawa.

10. Mafi kyawun Arms da Abs Workout ga Brides (Anna Renderer)

Duk wanda yake so ya "kashe tsuntsaye biyu da dutse daya", zai iya zaɓar shirin na mintuna 10 Mafi kyawun Toned Arms da Abs. Za ku yi aiki ba kawai a kan matsa lamba amma kuma a kan ƙarfafa makamai da kafadu, amma kuma za ku ƙone adadin kuzari saboda motsa jiki na motsa jiki mai ƙona kitse. Za ku yi tura-UPS, yin murɗa da gyara, tsalle da yin lunges. Motsa jiki yana da ƙarfi, amma yana da tasiri. Kayan kaya ba kwa buƙata.

11. Yoga Core Workout Ab Exercises (Todd McCullough)

Wani zaɓi shine ikon yoga don ƙarfafa haushi yana ba da ƙwararrun ƙwararrun motsa jiki Todd McCullough. Shirin zai ja hankalin duk masu son yoga da Pilates. Babban adadin katako da matsayi na tsaye zai taimaka maka ƙarfafa tsokoki da ƙirƙirar latsa mai ƙarfi mai ƙarfi. Don azuzuwan ba za su buƙaci ƙarin kayan aiki ba, kawai Mat.

12. Minti 10 Core Workout (Anna Renderer)

Wannan hadaddun ne wanda ya hada da motsa jiki don ƙarfafa dukan ɓawon burodi, ba kawai tsokoki na ciki ba. Ajin zai fara daga matsayin kare mai fuskantar ƙasa da katako, sannan za ku yi motsa jiki akan ƙafafu huɗu da bayanta. Ƙananan ɓangaren cardio zai taimaka wajen tayar da ƙwayar zuciya da ƙona calories. Shirin ya ƙare tare da lanƙwasa zuwa tarnaƙi da ɗaga ƙafa a cikin matsayi na tsaye. Ba a buƙatar kaya.

13. The Ultimate Ab Workout For Your Skimpiest Bikini (Anna Renderer)

Wannan wani bidiyo ne na manema labarai a gida inda kuke buƙatar a m surface, alal misali, sassa na masana'anta. Abu ne mai sauqi qwarai: a cikin mintuna 10 za ku sami motsa jiki 5 a cikin hanyoyin biyu. Za ku yi crunches, ɗaga ƙafafu, jujjuyawar ƙasa da motsa jiki na cardio. Horon yana da ƙarfi sosai, don darussan, kawai kuna buƙatar kayan aiki don zamewa.

14. Core Fusion Class Daga Exhale (Lindsey Arotin)

Bidiyo don abs a gida daga malamin yoga Lindsey Arotin zai taimaka muku samun siffar tare da taimakon tasiri motsa jiki daga yoga da Pilates. Za ku sami motsa jiki 20 a cikin mintuna 10! Kuma ba wai kawai za ku ƙarfafa abs ɗinku ba amma har ma don inganta jiki duka. Don azuzuwan za ku buƙaci tabarma da dumbbells guda biyu (1 kg).

Duk da haka, ku tuna don rasa nauyi a cikin ciki, bai isa ba kawai don yin tare da bidiyon da aka gabatar akan manema labarai a gida. Tabbatar kula da ƙarancin abinci mai gina jiki da horar da jiki duka. Don rasa nauyi kawai a cikin ciki, jiki yana zubar da mai a ko'ina daga kowane yanki. Kara karantawa game da wannan a cikin labarin: Yadda za a rasa nauyi a gida?

Don masu farawa, slimming, Ciki