ImiSebenzi emi-5 yabalingane ukusuka kwiTone It Up Girls ukuze uzame nge-BFF yakho

Umxholo

• 1. I-Squat yokuBuyela emva
• 2. Medicine Ball Toss
• 3. Ibhola yeBhola yokuPhonsa iTrunch-Crunch
• 4. Ibhulorho yeqabane
• 5. IPlanethi ePhakamileyo-ezintlanu
• Uphengululo lwe

Ukufumana inkuthazo yokubetha kwindawo yokuzivocavoca kwincopho yehlobo kunzima, ke siyicofile i-Tone It Up amantombazana ngenjongo zokuzonwabisa onokongeza kwisiqhelo sakho ngebhola yamayeza okanye umzimba wakho wokuqina komzimba kunye nomhlobo wokuzilolonga. Kungenxa yokuba ngubani ongcono lokusinika iqabane elitsha elihamba ngaphezu kwabahlobo bokwenyani nabaqeqeshi, uKarena noKatrina? (Idibeneyo: Zama i-Tone It Up Girls 'Quickie Iyonke-Amandla oMzimba oMandla)

1. I-Squat yokuBuyela emva

A. Yima umva-umva, iinyawo zibe ngububanzi bamagxa ngokuhlukana kwaye iingalo zime ngokuthe ngqo emacaleni nezandla zibambene kunye neqabane lakho.

B. Ukwayama kwiqabane lakho ukuze ulungelelane, qinisa i-abs yakho, tyhala isinqe sakho ngasemva, kwaye ugobe amadolo akho, wehlise umzimba kwi-squat. Misa emazantsi, emva koko utyhale umva ukuya kwindawo yokuqala.

2. Medicine Ball Toss

A. Yima ujonge iqabane lakho iinyawo zibanzi kancinane kunobubanzi begxalaba ngaphandle, ubambe ibhola yeyeza phambi kwesifuba.

B. Hinga ezinqeni kwaye uguqe ngamadolo, wehle kwiskat ngelixa ugcina iyeza lebhola kwindawo enye.

C. Yandisa imilenze ngelixa ngaxeshanye wandisa iingalo ukuze uphose ibhola kwiqabane lakho, eliya kufika kwindawo ye-squat xa libamba ibhola.

3. Ibhola yeBhola yokuPhonsa iTrunch-Crunch

A. Lala emgangathweni ujonge iqabane lakho ngamadolo agobile kwaye imilenze idityanisiwe.

B. Ngebhola yamayeza ephambi kwesifuba sakho, yenza ukuhlala, uphosa iqabane lakho njengoko usiza phezulu kwindawo yokuhlala.

4. Ibhulorho yeqabane

A. Lala phantsi ujonge iqabane lakho amadolo egobile kwaye iintende zeeteki zakho zicinezelwe kunye.

B. Gcina iinyawo zakho zichukumisa kwaye amadolo aguqe, wandisa iingalo zakho emacaleni akho kwaye ucinezele iintende zakho emhlabeni njengoko usebenzisa i-abs yakho ukuphakamisa iimpundu zakho emhlabeni.

5. IPlanethi ePhakamileyo-ezintlanu

A. Qala kwindawo ephezulu yeplanga ujonge iqabane lakho.

B. Ukugcina ihips zakho zihambelana, fikelela kwisandla sakho sasekunene ukhuphele phezulu-ezintlanu kwiqabane lakho. Buyisela isandla sasekunene emhlabeni kwaye uphinde ngesandla sasekhohlo.

Uphengululo lwe