Ukuzilolonga okuJonga i-Abs, amathanga kunye ne-Butt yakho

Umxholo

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Ngaba ufuna ukwandisa amandla akho ekusebenzeni kwakho ngeveki? Lixesha lokuba wehlele kwiziseko zenkqubo yoqeqesho lwamandla esikolo esidala. Umqeqeshi uKelly Lee uya kwenza ukuba wenze iintshukumo zakudala (nge-twist). Umsebenzi ngamnye kaKelly ukwabonisa izinto ezinokuthanani nekhalori, uzinzo, kunye nokunyamezela.

Ukuzilolonga kwanamhlanje kumalunga nomzimba wakho ongezantsi (Jonga: I-7 Lower-Body Blasters). Ngeentshukumo ezifana neBulgarian split squat kunye ne-hip weighted thrust ukuze usebenze yonke i-intshi yesiqingatha sakho esisezantsi, uya kuziva utshisa kwi-butt yakho kunye nombindi kwaye uthande iziphumo ze-perky. (Ngaba ufuna okungakumbi? Zama ezi squats zili-16 ziya kusebenza kwi-Butt yakho.)

Iinkcukacha zokujima

Uzakufuna imethi yokuzivocavoca, idumbbell enye enzima, kunye nosihlalo okanye ibhentshi kule klasi. Yenza intshukumo nganye malunga nemizuzwana engama-30. Phinda ukuzilolonga amaxesha amathathu.

Ukuzifudumeza ngeplanga yeplanga yehip, kunye nokuvula imbaleki, kunye nesifuba kunye nokuvula umva.

Ngena kumsebenzi wokuzilolonga uqala ngee-push-ups, ibhulorho enocinezelo olungaphezulu, kunye neecrunches zebhayisekile. Qhubeka nokukrola i-abs yakho kunye ne-glutes ngokufaka imithambo enesisindo kunye nebhulorho enesisindo, elandelwa zii-squat zokwahlula. Yijikeleze ngokujikeleza okujikeleze umlenze omnye kunye nezikwele ezibiyelweyo. Phinda umthambo izihlandlo ezibini ngaphezulu ukuze utshise ngokupheleleyo.

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