Ukuzivocavoca okuLula kweMilenze oku-4 ku-Anna Victoria onokuthi uyenze ngokungaphaya naphi na

Umxholo

• Ibhulorho yeGlute
• Ibhokisi Squat
• Ukutsiba uLunge
• Tsiba Jika
• Uphengululo lwe

U-Anna Victoria unokwaziwa ngokuthanda-okwenene-intetho yakhe yokwenene, kodwa ngulo mbulali uQeqeshelweyo weSikhokelo soMzimba esiye samfumana abalandeli be-Instagram abazizigidi ezi-1.3 kwihlabathi liphela. Ukupheliswa kwakhe kwangoko kwenkqubo yakhe yoLuthando loMzimba ngeenkqubo ezintathu ezintsha-inenkqubo ye-12 yeeveki zomzimba ezikhuselweyo ezifuna izixhobo zero. (Jonga i-Shred workout epheleleyo evela ku-Anna Victoria apha.)

Ukunika abalandeli bakhe incasa yenkqubo, imvakalelo yokomelela komzimba ekwabelwana ngayo kwi-Instagram yakhe imilenze emine elula esuka kwiVeki yoku-1 yenkqubo yeShred onokuyenza naphi na. Kodwa ngenxa yokuba lo msebenzi unokwenziwa usekhaya akuthethi ukuba kunjalo lula. Ezi ntshukumo zijolise ngqo kwi-butt yakho nasemathangeni kwaye kuya kuba kukulungele ukuthumela eyakho iinguqu selfie ngaphandle kwexesha!

Thatha umkhondo kwividiyo kaVictoria (lungiselela ii-puppy cameos) kwaye ulandele ixesha elizayo xa ujonga ukubila komlenze okukhawulezayo. Phinda ujikeleze kathathu ukuze ufumane iziphumo eziphezulu.

Ibhulorho yeGlute

Sebenzisa isitulo, yenza indawo yokuma kwebhulorho kunye namagxa akho aphumle emaphethelweni esihlalo, iinyawo kumgangatho wobubanzi benyonga ngaphandle, kunye nesinqe ngokuhambelana namadolo (ngokuhambelana nomgangatho). Yehlisa isinqe sakho ukuya emgangathweni, uze ucinezele ezinyaweni ukuze uphakamise isinqe kwaye ubuyele ukuqala. Qiniseka ukuba ugoba esinqeni kwaye ungagobi umqolo wakho ukuze wehle ezantsi. Yenza i-20 reps. (PS Ekugqibeleni unokwenza inkqubela phambili ngokongeza ubunzima kule ntshukumo inje nge-barbell hip thrust.)

Ibhokisi Squat

Yima amanyathelo ambalwa phambi kwesihlalo sakho iinyawo zibanzi kancinane kune-hip-wide width ngaphandle. Ukuxhoma ezinqeni nasemadolweni ukuthoba kwi-squat de i-glutes yakho icofe phezulu kwesitulo. Ngaphandle kokubeka nabuphi na ubunzima esitulweni, cinezela ezinyaweni ukuze ume kwaye ubuyele kwindawo yokuqala. Yenza i-20 reps.

Ukutsiba uLunge

Qala kwindawo yokuma ngomlenze omnye ngaphambili, kwaye unciphise de kube ngamadolo omabini enze ii-angles ezingama-90. Tsiba phezulu kwaye utshintshe imilenze, uyehla ngokuthambileyo ngolunye unyawo ngaphambili, kwaye kwangoko uyehla uye emgodini. Ukumodareyitha, uVictoria ucebisa ukuba uqale kwindawo ye-lunge kwaye wenze ukutsiba okuncinci ngaphandle kokutshintsha imilenze. Yenza iireps ezili-10 kwicala ngalinye.

Tsiba Jika

I-squat eneenyawo ezibanzi kancinci kunobubanzi be-hip-width ngaphandle, umva ngomva, isifuba phezulu, kunye nezandla ezibambene phambi kwesifuba. Tsiba, wandise okhalweni lwakho, amadolo, kunye namaqatha ngelixa ujika iidigri eziyi-180 emoyeni ukuya kumhlaba ohleli kwindawo ejonge kwelinye icala. Tsibela kwakhona, ujika kwelinye icala ukubuyela kwindawo yokuqala. Yenza i-5 reps kwicala ngalinye.

"Qaphela ekutsiba ujika indlela enditsiba ngayo ndijikela ngasekhohlo nasekunene," uVictoria wabelana ecaleni kwevidiyo. "Kubaluleke ngokwenene ukutsiba ngenye indlela, kuba ukuba utsibela ngakwesobunxele, ufundisa umzimba wakho ukuqinisa isihlunu kuphela kwelinye icala lomzimba wakho. Nangona ukutsiba kunye nokujija kwicala elinye kunokuziva kuncinci ( Mna ujika ngasekunene) kubalulekile ukwenza njalo, ukuze ungenzi ukungalingani phakathi kwamacala omabini. " (Kaninzi: Jonga u-Anna Victoria weSetyhula engama-20 yeeSekethe zeToni kunye neCore)

Uphengululo lwe