Indlela ye-Barre yasekhaya esebenza ngokunyanisekileyo kwi-butt yakho

Umxholo

• Uphengululo lwe

Ngaba ucinga ukuyitsalela umnxeba kuqeqesho lwakho lwemihla ngemihla? Musa ukuya kwi-sofa okwangoku. Esi siqhelo siya kufumana ukukhaba kwakho (kunye nemiphunga) kuyo yonke into oyifunayo yimizuzu engama-20 ukusindisa. Ukuhamba kweBarre kunokunceda ibhalansi yakho, unciphise kwaye uqinise amathanga akho, kunye neethoni ye-abs yakho kunye nokuhamba okuncinci, okulawulwayo. Usebenzisa kuphela isitulo kunye nezisindo ezilula zezandla, lo msebenzi wokuzilolonga wenzelwe ukwenza ithowuni kunye nokuqingqa umzimba wakho wonke.

Ukuba uyayithanda le vidiyo, qiniseka ukuba ujonga uSara Kusch's Tight kwi-28, inkqubo yokuzilolonga eyilelwe ukukunceda ukunciphisa umzimba kunye nokwakha amandla omzimba uwonke.

Izixhobo ezifunekayo: Ukukhanya kweedumbbells, ibhendi yokumelana, isitulo kunye ne-mat yokuzivocavoca.

Qala ngokufudumeza okunamandla okwemizuzu embalwa, emva koko uqalise umzuzu wama-20 wokuzilolonga apha ngezantsi olandelwa kukuphola okufutshane.

• Isekethe yokuqala: Qala ngamanqwanqwa e-pelvic kunye nokutshintsha kweekhonkco phantsi.
• ISekethe yesiBini: Tshintshela kwiimpukane ze-sumo, utshintsho lwe-sumo lunge kunye ne-sumo overhead punch ezinobunzima bezandla ezincinci.
• ISekethe yesiThathu: Amp izinto phezulu ngamanqindi ajikayo ajikajikayo, iimpukane ezigobileyo, iingalo ezibalekayo ngokuchukumisa i-lunge, kunye nokukhabela umva ngamaphaphu aneentsimbi ezincinci zesandla.
• ISekethe yesine: Yiphakamise yonke ngebhendi yecala lokwandiswa komlenze.

MalungaGrokker

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