I-8 Abs Exercises iHalle Berry Yenzelwe uKore Killer

Umxholo

• Ibhere Likhasa ngebhentshi
• I-Bench esecaleni-ukuya-kwicala Ukutsiba
• Ukuguqula i-Bear Crawls enamaKnee aphakamileyo
• Ukuxhoma i-Oblique Twist
• Ukuphakamisa umlenze
• Ukulenga amadolo kwisifuba
• Ukuxhonywa kweebhayisekile zebhayisikile
• Ukujingisa iWiper Window
• Uphengululo lwe

UHalle Berry ngukumkanikazi we-fitspo. Kwiminyaka engama-52 ubudala, umdlali weqonga ukhangeleka ngathi unokuba kwiminyaka yakhe yama-20, kwaye ngokomqeqeshi wakhe, uneembaleki ezineminyaka engama-25 ubudala. Akumangalisi ke ukuba abalandeli bakhe bafuna ukwazi zonke iimfihlo zakhe zokuzilolonga.

Yiyo loo nto kwezi nyanga zimbalwa zidlulileyo, umlingisi ebesenza uthotho lwevidiyo ye-#FitnessFriday kwi-Instagram ecaleni komqeqeshi wakhe uPeter Lee Thomas, esabelana ngokutya kunye neengcebiso zokuzilolonga ezimncedayo ukuba ahlale ekwimo engakholelekiyo.

Isithuba sakhe samva nje sasimalunga nokwakha isiseko esomeleleyo- kwaye ayisiyiyo eyokuzonwabisa nje kuphela, ebunjiweyo. "Endikufundileyo kulo lonke uqeqesho lwam kulo nyaka uphelileyo kukuba isiseko esomeleleyo sixhasa LONKE elinye ilungu lomzimba wakho, kwaye ukuba wenza imithambo ngokuchanekileyo, uhlala usenza umxholo wakho," ubhale watsho. "Ngoku oko kukuphumelela / ukuphumelela." (Ukufumana ezinye ii-nuggets ezinje, jonga zonke ezona zinto zilungileyo zokutya kunye neengcebiso zokuqina komzimba u-Halle Berry uye wehla kwi-Instagram kulo nyaka.)

Thatha isicatshulwa kwizikrini ezingezantsi kwaye ulandele ukukhokela kukaBerry kwixesha elizayo xa ukwimeko yokufumana ukonyusa okungundoqo. )

Ibhere Likhasa ngebhentshi

Qala kuzo zone ezijonge ebhentshini. Qiniseka ukuba amadolo akho ayahamba phantsi phambi kokuphakamisa isandla esinye usibeke ebhentshini. Phinda intshukumo efanayo nangesinye isandla uze ubuyele kwindawo yokuqala, isandla esinye ngexesha, ukugqibezela impendulo.

I-Bench esecaleni-ukuya-kwicala Ukutsiba

Beka izandla zombini kwibhentshi kunye neenyawo zombini emhlabeni ukuya kwelinye icala. Emva koko tsiba phezu kwebhentshi kwaye ubuyele kwindawo yakho yokuqala ukugqiba i-rep.

Ukuguqula i-Bear Crawls enamaKnee aphakamileyo

Qala kuzo zonke ezine ujonge kude nebhentshi. Qinisekisa ukuba amadolo akho ayashukuma emgangathweni phambi kokuba uphakamise unyawo olunye ebhentshini. Phinda isindululo esifanayo nolunye unyawo kwaye ubuyise iinyawo zombini ezantsi enye emva kwenye ukuze ugqibezele ukuphinda.

Ukuxhoma i-Oblique Twist

Beka iingalo zakho kwizilingi ezincanyathiselwe kwibar yokutsala kwaye utsale amadolo akho phezulu ngasesifubeni sakho ngelixa ujija ngokungathi uzama ukufikelela engqinibeni ngedolo lakho. Buyisela imilenze yakho kwindawo yakho yokuqala kwaye uphinde uphinde ukunyakaza okufanayo kwelinye icala ukugqiba i-rep.

Ukuphakamisa umlenze

Ngelixa uxhonywe kwibar yokutsala, zisa imilenze yomibini phezulu ukuze ibe tyaba emhlabeni. Qinisekisa ukuba zithe tye ngokupheleleyo. Bamba indawo imizuzwana embalwa yokutshisa okongeziweyo, uze uhlise imilenze yakho ukuze ugqibezele i-rep.

Ukulenga amadolo kwisifuba

Ngelixa ukwi-bar yokutsala, tsala amadolo akho uye esifubeni sakho. Bamba imizuzwana embalwa kwaye ukhulule.

Ukuxhonywa kweebhayisekile zebhayisikile

Cinga ngezi zinto njengesiqhelo seebhayisekile ngaphandle kokuba uya kuxhonywa kwindawo yokutsala. Yenza idolo elinye phezulu esifubeni sakho uphinde ubuye ezantsi, kulandele elilandelayo. Phinda ngokukhawuleza njengoko unako ukutshisa ngokwenene undoqo wakho.

Ukujingisa iWiper Window

Advanced * ukuhambisa isilumkiso! Thatha ibha yokutsala kwaye uphakamise imilenze yakho ngqo ukuya kwisilingi de umzimba wakho ukwindawo efana ne-U. Ukusuka apho, jiwuzisa imilenze yakho kwelinye icala lomzimba wakho kwaye uye kwelinye ukugqiba i-rep. (Thetha ngokudinwa.)

Uphengululo lwe