Usaziwayo oMdaka ngeQhosha eliBalaseleyo: Beyonce

Umxholo

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Ukuma ngasemva kwale nkwenkwezi kukuqina koqheliso lomdaniso, ukubaleka, kunye neeseshoni zokuzilolonga ngaphambi kwexesha. "Ndenza squats ezininzi ngenxa yempahla yam!" i-sexy celeb ithe. Izihlandlo ezithathu ukuya kwezihlanu ngeveki (kuxhomekeke kwishedyuli yakhe yokuhamba), uBeyonce usebenza noMiami owenza umzimba we-physiologist uMarco Borges. "Senza umxube owahlukileyo wokuhamba kwamandla sisebenzisa izixhobo ezahlukeneyo ngexesha leseshoni nganye yeyure," utshilo uMarco. "Ukuyitshintsha kuqinisekisa ukuba sijolise kuyo yonke inxalenye yeqela le-muscle."

Umsebenzi kaBeyonce:

Amaxesha amathathu evekini, yenza iiseti ezi-2 okanye ezi-3 zomthambo we-butt nganye.

Uya kudinga:I-8- ukuya kwi-15 yeepawundi yeBar yomzimba kunye nebhola yozinzo. Fumana izixhobo kwi-pri.com.

Body Bar Hip Lift

Imisebenzi: I-Butt kunye ne-hamstings

A. Ukulala ngobuso kunye nomqolo ongaphezulu kwibhola yozinzo kwaye ubambe iBar yeBhunga ezinqeni zakho, amadolo agobe ama-90 degrees kunye nomzimba ohambelana namagxa

amadolo.

B. Izinqe ezisezantsi, nqumama kwi-1 count, uze ucofe i-glutes ukuze ubuyele kwindawo yokuqala, kwaye uphinde. Yenza i-12 ukuya kwi-15 yokuphindaphinda.

Ukongezwa komlenze omnye

Imisebenzi: Impundu, umqolo, kunye nemisipha

A. Ngena kwindawo yeplanga ngokuhombisa kwibhola yozinzo, amagxa alungelelaniswe ngaphezulu kwezihlahla. Bend ngedolo lasekhohlo, utsalele ibhola esifubeni.

B. Ukugcina umlenze wasekhohlo uzolile, phakamisa umlenze wasekunene ukuphakama emva kwakho, umlenze osezantsi, kwaye uphinde. Yenza i-10 ukuya kwi-12 reps, emva koko utshintshe amacala ukugqiba isethi. (Ukuba oku kunzima kakhulu, lala ngeenqeni ezigxile kwibhola; yiphakamise kwaye uhlise imilenze yomibini.)

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