Fumana uMzimba wentombazana yokuzalwa kaJessica Biel kuMzimba kwi-5 Easy Moves

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Usuku lokuzalwa olumnandi, UJessica Biel! Fumana iingalo, umva, i-buns kunye nemilenze yomntu oneminyaka engama-29 ubudala ngalesiqhelo soqeqesho lwesekethe esivela kuTyler English, umqeqeshi kunye nomsunguli weFarmington Valley Fitness Boot Camp eyaziwayo eConnecticut. Phinda intshukumo nganye kwimizuzwana engama-30 ukuya kwengama-60, ulandelwe lixesha elifutshane eli-15 ukuya kuma-30 lokuphumla phakathi kwemithambo. Iijikelezo ezi-3 ukuya kwezi-5 zikufumanisa ukuzilolonga komzimba. "Kulungele ukuva ukutshisa kwaye usebenze ukubila," utsho uNgesi. "Emva koku, uyakuyazi ukuba kutheni impundu kaJessica ibonakala ngathi!"

Ye "Biel Butt": Phambili Lunge. Yima iinyawo zakho ziqelelene ngobubanzi, ujonge phambili; beka iincam zeminwe emva kwentloko yakho kwaye ugcine iingqiniba ngasemva. Yiya phambili ngomlenze omnye, uqhuba ngesithende esingaphambili ngelixa uthoba isinqe kwaye ugoba idolo elingasemva emgangathweni, umise i-intshi emhlabeni. Buyela ekumeni, uze uphinde kwelinye icala. Nyusa umceli mngeni ngokongeza iidumbbells.

Umva kaBiel: Ukufa kweRomanian. Qala kwindawo yokuma ngokuguqa ngamadolo kancinane kunye nobunzima (i-barbell okanye i-dumbbells) phambi kwamathanga akho. Goba esinqeni sakho ngelixa ugcina isifuba sakho ngaphandle kunye namagxa ezantsi nangasemva. Yongeza i-arch encinci kumqolo wakho ngokusebenza ukugcina i-torso yakho ihambelana nomgangatho kwaye ugweme ukujikeleza umqolo wakho. Emva koko gqogqa isinqe sakho phambili ukuze ubuyele kwindawo yokuqala kwaye uphinde. Qinisekisa ukugcina i-arch encinci kumqolo wakho ngokucinezela umqolo wakho kwaye uphakamise isifuba sakho.

Kwiingalo zikaBiel: Hlaziya umqolo. Qala kwindawo yokutyhala ubambe iidumbbells ezimbini. Gcina amahlombe akho phezu kwezandla zakho, umva ongaphezulu, izinqe kwindawo engathathi hlangothi kunye neenyawo ububanzi begxalaba ngaphandle. Qinisekisa ukuba uqinise i-midsection yakho kwaye uguqule i-butt yakho. Ngaphandle kokujija esinqeni, tsala ingalo enye emhlabeni ngokuhamba ngeenyawo, ujija umqolo wakho; ezantsi kwaye uphinde kwelinye icala.

Amagxa kaBiel: IDumbbell Push Press. Yima ngepere yeedumbbells phezu kwamagxa akho. Gxotha i-midsection yakho kwaye ugcine isifuba sakho phezulu. Jonga phambili njengoko ujinga esinqeni sakho ngokungathi uza kuhlala phantsi. Ngokukhawuleza uqhube usuka ezinqeni zakho ngelixa uguqula i-butt yakho, uqinisa i-midsection yakho kwaye ucinezele i-dumbbells phezu kwamagxa akho. Nciphisa iidumbbells ubuyele kwindawo yokuqala kwaye uphinde.

Imilenze kaBiel: I-Dumbbell Jump Squat. Yima ngeedumbbells ezinqeni zakho. Qinisekisa ukuba uqinise i-midsection kwaye uguqule i-butt. Gcoba izithende kwaye uhlale emva ezinqeni kwindawo ye-squat. Ngaphandle kokuwujikeleza umqolo wakho, qhushumba usuke kwiinzwane zakho uye kwindawo yokutsiba. Lawula isikhundla sakho somzimba emoyeni kunye neenzwane zomhlaba ukuya kwizithende zibuyele kwindawo ye-squat.

UMelissa Pheterson ngumbhali wezempilo kunye nokuqina komzimba kunye nombono we-trend-spotter. Mlandele kwi preggersaspie.com nakwi-Twitter @preggersaspie.

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