Isekethe ye-20 yeMizuzu ka-Anna Victoria ye-Toned Booty kunye ne-Core

Umxholo

• Isekethe yokuqala: I-Glutes + Ithanga langaphakathi
• Isekethe yesibini: Core
• Uphengululo lwe

Enye yezona ngcamango ziphosakeleyo zokuqina komzimba kukuba kufuneka uchithe itoni yexesha kwindawo yokuzivocavoca ukuze ubone iziphumo. Inyani yile, ungawatshisa amanqatha kunye nokwakha izihlunu ekhaya nokuba umfutshane ngexesha ngokudibanisa i-cardio kunye noqeqesho lwamandla kukomelela okusebenza ngokukuko. Lo msebenzi wesekethe ovela kumqeqeshi kunye ne-fitness influencer u-Anna Victoria wenza kanye loo nto kwimizuzu engama-20. Yenza ezi zijikelezo zimbini-zikhethekileyo kwi-app yakhe entsha yoMzimba woMzimba-ukujolisa kwimpundu yakho, amathanga, kunye nombindi kwaye ulungele ukuzenzela owakho utshintsho. (Idibeneyo: U-Anna Victoria uchaza ngokuchanekileyo ukuba kutheni ukufaneleka kufanele ukuba konke malunga nokulingana)

Ingaba isebenza kanjani: Gcwalisa isekethe yokuqala amaxesha ama-3, uphumle imizuzwana engama-30 phakathi. Emva koko gqiba isekethe yesibini amaxesha ama-3, uphumle imizuzwana engama-30 phakathi.

Uya kudinga: Ubunzima obunzima (i-15 ukuya kwi-25 yeepawundi) kunye nokukhanya (i-5 ukuya kwi-10 yeepawundi) iseti yeedumbbells.

Isekethe yokuqala: I-Glutes + Ithanga langaphakathi

Sumo Squat

A. Ukubamba iseti enzima yee-dumbbells kubude begxalaba, yima ngeenyawo ububanzi ngaphezu kwamagxa ububanzi ngaphandle kunye neenzwane ezithe zavela kancinci.

B. Cofa isinqe umva kwaye uhlale phantsi, ugcine isifuba phezulu kunye namadolo ngaphandle.

Yenza i-12 reps.

USumo Stiff-Leg Deadlift

A. Yima ngeenyawo ububanzi ngaphezu kwe-hip-width ngaphandle, iinzwane zitshintshile, zibambe i-dumbbell enzima esandleni ngasinye.

B. Goba amadolo kancinci, tshintshela isinqe ngasemva, kwaye ujije i-torso phambili de umzimba ongaphezulu ungqamane nomgangatho, iintsimbi zithotywe kumgangatho. Buyela kwindawo yokuqala.

Yenza i-12 reps.

Sumo Squat Jumps

A. Yima iinyawo zakho zibe banzi kunobubanzi benyonga, iinzwane zijike kancinane, izandla zibambene phambi kwesifuba.

B. Gobisa amadolo akho kwaye utyhoboze isinqe umva ukuze ungene kwindawo efihlakeleyo, ugcine izithende zakho emhlabeni nasemva ngqo.

C. Tsiba phezulu ngokukhawuleza kwaye ubuyele endaweni yokuma.

Yenza i-12 reps.

Phumla imizuzwana engama-30 kwaye uphinde amaxesha ama-2 ngaphezulu.

Isekethe yesibini: Core

Iplanga esecaleni + Ukufikelela-nge

A. Qala kwindawo yeplanga esecaleni kwingalo yakho yasekunene, ugcine igxalaba lakho phezu kwengqiniba yakho kwaye unyawo lwakho lwasekhohlo lubekwe phezulu ngasekunene kwakho.

B. Nge-dumbbell ekhanyayo kwisandla sakho sasekhohlo, yandisa ingalo yakho ngqo ukuya kwisilingi, uze ufike phantsi kwaye udlule esinqeni sakho, ugcine i-torso yakho izinzile.

Yenza i-12 reps kwicala ngalinye.

I-Bird-Dog Crunch

A. Qala kwindawo yetafile kuzo zonke ezine.

B. Phakamisa kwaye wandise umlenze wasekhohlo ngasemva ngelixa uphakamisa kwaye wolule ingalo yasekunene ngqo phambili, ii-biceps ecaleni kwendlebe.

C. Goba ingalo nomlenze wakho ngaxeshanye ukuze ufike kwindawo ekrunekileyo. Buyela kwindawo yokuqala.

Yenza i-10 reps kwicala ngalinye.

I-Snap Jump + 3-Second Plank

A. Qala kwindawo ephezulu yeplanga, uze utsibe zombini iinyawo ngaphakathi kwaye ubuye ngokukhawuleza.

B. Yihla kwiplanga yengalo kwaye ubambe imizuzwana emi-3.

Yenza i-5 reps.

Phumla imizuzwana engama-30 kwaye uphinde amaxesha ama-2 ngaphezulu.

Uphengululo lwe