I-Abs kunye neLegs Workout eyenzelwe iiDocking Crop Tops kunye neDaisy Dukes

Umxholo

• Iplanethi enesisindo
• Ubunzima obunzima bokubamba
• Ibhulorho yokuHamba ngaphandle
• Ukunyuswa komlenze omnye ukuya kwiLunge engaphambili
• I-squat enecala elisecaleni
• Iplanga elisecaleni elinoKujikeleza kweDolo elisezantsi
• Dolphin
• Ukuqhubela phambili kweDolphin
• Isikwele Tsibela kwiLunge Jump
• Uphengululo lwe

Ixesha lomthendeleko *ngokusemthethweni* phezu kwethu. Oko kuthetha ntoni: Nokuba awuyi kumnyhadala wegama elikhulu njengeCoachella, usenokuba usanyikima isitayile somthendeleko kwikhonsathi, ipaki, okanye enye shindig yangaphandle. (Ingakumbi le fashoni yomnyhadala ephinda kabini njengokunxiba kokufaneleka.) Hlukanisa imiphezulu yezityalo kunye neebhulukhwe ezimfutshane, kuba eli lixesha lokunxiba eliphambili.

Yenza umzimba wakho uzive uthonyiwe, uqinile, kwaye ukulungele ukusikhupha esihogweni ngaphandle kweso sundress, romper, okanye leotard ngokusikwa. Oku kungasebenzi kunye nemilenze yoqeqesho lukaBarry's Bootcamp umqeqeshi uRebecca Kennedy kukugqibelela komzimba ophefumlayo osusa isiseko sakho kwaye uphawule imilenze yakho ngelixa ukhuthaza ukutshiswa kwekhalori enzulu ukuze ube nokuziva umangalisa ~ njengee-Instagrams osele uzokuthatha .

Iplanethi enesisindo

A. Qala kwindawo esezantsi yeplanga kunye namadolo aphumle phantsi kunye ne-dumbbell phakathi kwamathanga entla kwamadolo.

B. Hlanganisa imilenze ukuze ubambe i-dumbbell kwaye uphakamise amadolo emhlabeni ukuze ufumane iplanga epheleleyo. Gcina undoqo ubandakanyekile kwaye ungavumeli isinqe sigxumeke.

Gcina imizuzwana engama-45.

Ubunzima obunzima bokubamba

A. Ukulala ngobuso phantsi, imilenze yandiswa, ibambe i-dumbbell ngokuthe tye esifubeni.

B. Yandisa iingalo ukuphakamisa i-dumbbell ngqo phezu kwesifuba kwaye uphakamise imilenze ethe ngqo kwi-angle ye-45-degree.

Gcina imizuzwana engama-45.

Ibhulorho yokuHamba ngaphandle

A. Lala ujonge phezulu ubeke iinyawo phantsi kwaye amadolo ajonge phezulu. Cinezela inyonga ukuya kwibhulorho, ulinganise kwizithende.

B. Nyathela unyawo lwasekunene ngee-intshi ezimbalwa kude nomzimba, emva koko inyathelo lasekhohlo unyawo zii-intshi ezimbalwa kude nomzimba.

C. Thatha elinye inyathelo ngonyawo ngalunye, ke imilenze iphantse yandiswa ngokupheleleyo, kodwa umva, umva, kunye nemilenze ihleli iphantsi. Gcina undoqo uqinile kwaye inyonga iphakanyisiwe.

D epheleleyo. Buyisela umva uhambo, uthathe amanyathelo amane ukuhamba ngeenyawo ukuya emzimbeni kwaye ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-45.

Ukunyuswa komlenze omnye ukuya kwiLunge engaphambili

A. Yima ngeenyawo kunye. Ubunzima beShift emlenzeni wasekhohlo kunye nehenjisi ngaphambili ezinqeni, ukwehlisa isiziba kude kube ngokuhambelana nomgangatho kunye nokukhaba umlenze wasekunene ngasemva. Gcina isinqe sesikweri kwaye ufikelele kwiminwe yasekunene ukuya emgangathweni.

B. Cotha ukubuyela kukuma emlenzeni wasekhohlo, uqhuba umlenze wasekunene unyukele edolweni eliphezulu, kwaye uzise ingalo yasekhohlo phambili.

C. Ngokukhawuleza yiya phambili uye kumngxunya womlenze wasekunene, omabini amadolo enza ii-angles ezingama-90, ngaphandle kokuchukumisa umva edolweni.

D epheleleyo. Nyathela unyawo lwasekunene ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-45. Yenza zonke ezinye iiseti kwelinye icala.

I-squat enecala elisecaleni

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Ukuxhoma ezinqeni kwaye uguqe ngamadolo ukuze unciphise kwi-squat.

B. Yima, ngoko nangoko uthathe inyathelo elikhulu ukuya ngasekunene ngonyawo lwasekunene, wehlisela kwi-lateral lunge.

C. Tyhila unyawo lwasekunene ukuze ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-45. Yenza zonke ezinye iiseti kwelinye icala.

Iplanga elisecaleni elinoKujikeleza kweDolo elisezantsi

A. Qala kwiplanga elisecaleni kwibhokhwe engakwesobunxele ngeenyawo ezijikeleze iisentimitha ezimbalwa, umlenze wasekunene ngaphambili. Isandla sasekunene sisemva kwentloko ngengqiniba ibhekise phezulu.

B. Zoba idolo lasekhohlo esifubeni ngelixa ugoba ukuya phambili, uzama ukubamba ingqiniba yasekunene uye emadolweni asekhohlo.

C. Cothisa kancinci ingqiniba kunye nomlenze wasekhohlo osezantsi ukubuyela kwindawo yokuqala.

Phinda imizuzwana engama-45. Yenza zonke ezinye iiseti kwelinye icala.

Dolphin

A. Qala kwindawo ephantsi yeplanga kunye neentende zezandla phantsi, iminwe ibheke phambili.

B. Cothisa iinyawo ukuya ngasezandleni, uthabathe amanyathelo amathathu okanye amane ngeenyawo kude kuye esinqeni phantse ngaphezulu.

C. Hamba kancinane iinyawo ubuyele umva ukuze ubuyele kwindawo yokuqala.

Phinda imizuzwana engama-45.

Ukuqhubela phambili kweDolphin

A. Qala kwindawo ephezulu yeplanga ngeenyawo ezinyukweni eziphakamileyo, ibhentshi ephantsi, okanye ibhokisi ephantsi.

B. Cothisa iinyawo ukuya ngasezandleni, uthabathe amanyathelo amathathu okanye amane ngeenyawo kude kuye esinqeni phantse ngaphezulu.

C. Cothisa iinyawo ukubuyela kwiplank esezantsi. (Kunzima kakhulu? Yenza omnye umjikelo weDolphin yesiqhelo endaweni yoko.)

Phinda imizuzwana engama-45.

Isikwele Tsibela kwiLunge Jump

A. Yima ngeenyawo kunye. Tsiba iinyawo zibe banzi kancinci kunobubanzi be-hip-width ngaphandle, wehlisela kwi-squat. Ngokukhawuleza tsibela iinyawo kunye.

B. Tsibela kwilunge lomlenze wasekunene, amadolo omabini kwii-angles ezingama-90 ngaphandle kokuchukumisa idolo elingasemva ukuya emgangathweni. Ngokukhawuleza tsibela iinyawo kunye.

C. Phinda ukutsiba kwe-squat, uze uphinde ukutsiba kwe-lunge kwelinye icala.

Phinda imizuzwana engama-45.

Uphengululo lwe