Gigi Hadid na -arụ ọrụ maka mgbe ịchọrọ ile anya (ma nwee mmetụta) dị ka supermodel

Ndinaya

• Swing Leg Front na Lunge n'ihu
• Dolphin Inchworm ka ebuli ụkwụ
• Plank nwere ogwe aka Sagittal
• Jab-Jab-Cross-Slip-Hook
• Grand Pliés na Calf Raise
• Burpee dị elu
• Nyochaa maka

Obi abụọ adịghị ya na ị nụla banyere supermodel Gigi Hadid (ihe atụ maka Tommy Hilfiger, Fendi, na nke kachasị ọhụrụ, ihu mkpọsa Reebok #PerfectNever). Anyị maara na ọ na-agbadata ihe niile site na yoga na ballet ruo mbinye aka Gigi Hadid mgbatị ahụ: ịkụ ọkpọ. Ọ bụ ya mere anyị ji nweta onye nkuzi Barry Bootcamp Rebecca Kennedy ka ọ chịkọta usoro ahụ niile nke na-agbakọta ihe niile Gigi ga-achọ na mgbatị ahụ. (Ịchọrọ ịmata ihe nzuzo nri ya kwa? Ị gaghị eche nri ahụike ọ tolitere na -eri.)

Otu o si arụ ọrụ: Mee mgbatị ahụ nke ọ bụla maka oge akọwapụtara. Ozugbo ịmechara mgbatị ahụ niile, zuru ike maka sekọnd 90. Gbalịa mee 4 tent. Na -enwe ọkụ.

Swing Leg Front na Lunge n'ihu

A. Guzo n'ụkwụ jikọta ọnụ na aka n'úkwù.

B. Fịgharịa ụkwụ aka nri elu, gbatịkwuo ụkwụ na ikpere kwụ ọtọ, ruo elu hip (ma ọ bụ karịa, ma ọ bụrụ na ọ ga -ekwe omume). Ka ụkwụ na -alada azụ, gaba n'ihu ozugbo banye n'ụra ụkwụ aka nri.

C. Wepụ ụkwụ aka nri ka ịlaghachi na mmalite.

Tinyegharịa maka 30 sekọnd na n'akụkụ ọ bụla.

Dolphin Inchworm ka ebuli ụkwụ

A. Malite n'ọnọdụ dolphin plank: plank dị ala nke ejiri ọbụ aka apịara larịị n'ala na mkpịsị aka na-atụ aka n'ihu.

B. Idobe ubu n'elu ikiaka, jiri ụkwụ gaa n'aka ruo mgbe ha dị ihe dịka sentimita iri na abụọ pụọ. Welie ụkwụ aka ekpe gị elu ka o kwere mee, tinyezie ya ọzọ n'ala. Jiri ụkwụ aka nri tinyegharịa.

C. Jiri ụkwụ laghachi azụ ka ọnọdụ dolphin plank.

Tinyegharịa maka 30 sekọnd.

Plank nwere ogwe aka Sagittal

A. Malite na ọkwa dị elu.

B. Welie ogwe aka aka nri wee tụọ aka ozugbo ka biceps dị n'akụkụ ntị. Laghachi na nnukwu osisi. Tinyegharịa n'akụkụ aka ekpe.

C. Gaa n'ihu n'ịtụgharị, na -eme ka isi gị kwụ chịm. (Iji gbanwee: gbadaa n'ikpere ma ọ bụ ikpere.)

Tinyegharịa maka sekọnd 60.

Jab-Jab-Cross-Slip-Hook

A. Malite n'ọnọdụ dị njikere jiri ụkwụ aka ekpe dị ntakịrị n'ihu ụkwụ aka nri na aka na-eche ihu nche.

B. Jiri aka ekpe na-agbaji ugboro abụọ, na-atụgharị aka nri na gbatịa ogwe aka ekpe n'ụzọ zuru ezu. Weghachi aka ekpe gị ka ọ chedo ihu n'etiti ntụmadị.

C. Punch ogwe aka nri aka n'ihu, na -agbado ụkwụ ụkwụ aka nri wee tụgharịa ihu n'ihu (obe).

D. Welie aka nri gị ozugbo iji chekwaa ihu gị, tụgharịa ihu gị n'aka nri, wee dinaa sentimita ole na ole dị ka a ga -asị na ị na -agba ọkpọ.

E. Fịgharịa aka nri ya ka ọ pịchaa site n'akụkụ aka nri, ogwe aka na -akpụ ụdị nko. Were ya na ntụmadị na -ada n'akụkụ aka nri nke akpa ọkpọ.

Tinyegharịa maka sekọnd 60.

Grand Pliés na Calf Raise

A. Malite n'ụkwụ n'obosara na mkpịsị aka egosi na ogo 45, ogwe aka gbasapụrụ n'ogologo ubu na ọnọdụ T.

B. Gbada n'ime plié ka apata ụkwụ yie ala. Na -ejigide ọnọdụ a, bulie ikiri ụkwụ elu iji bulie ụmụ ehi, ma kedo ogwe aka gị n'ihu na n'elu.

C. Site na ibuli ikiri ụkwụ gị elu, pịa site na mkpịsị ụkwụ gị iji dozie ụkwụ, wee belata ikiri ụkwụ na ogwe aka gị laghachi na T.

Tinyegharịa maka 60 sekọnd.

Burpee dị elu

A. Guzo na ụkwụ ọnụ. Debe aka n'ala n'ihu ụkwụ ma wụpụ ụkwụ azụ, wetuo ahụ gị n'ala.

B. Pịa ahụ n'ala, na-aga n'ihu na plank, malie ụkwụ ruo n'aka. Ozugbo maba n'ime ọnọdụ dị njikere, ụkwụ aka ekpe ntakịrị n'ihu aka nri na ọkpọ ihu.

C. Jiri aka ekpe mee aka nri, jiri aka ya see ala wee jiri biceps na isi tinye aka. Pivot ụdọ ahụ n'aka nri wee kwọga ụkwụ aka ekpe n'ihu. Jiri aka nri mee mgbago elu, na -agbagharị anụ ahụ ma na -akwọkwa ụkwụ aka nri gị n'ihu. Tinyegharịa n'aka ekpe, wee jiri aka nri.

D. Tinye aka na ala ka ịmalite burpee ọzọ.

Tinyegharịa maka 45 sekọnd.

Nyochaa maka