Zama esi siKhokelo soKhuseleko seSekethe saBasebenzi esiBodwa ku-Anna Victoria

Umxholo

• Ibhulorho yeGlute + Ibhulorho eNcinci yoMdaka
• I-Lunge Pulses + yeKickback
• I-squat Pulses + squat Jump
• Uphengululo lwe

Emva kokuba umqeqeshi u-Anna Victoria emkile kwindawo ebizwa ngokuba 'ngamanqatha amancinci' ukuze alingane, wayenza injongo yakhe yokunceda abantu basetyhini ukuba batshintshe imizimba yabo ngeeFit Body Guides zakhe-kwaye sele iguqukile yaba yimvakalelo ye-Instagram. (Jonga nje iifoto eziphawulwe nge #fitbodyguide kunye #fbgprogress!)

Ngaphambi kwentlanganiso yakhe yokuqala ye-FBG kwiveki ezayo, uAnna wabelana nathi ngesinye seesekethe ezintathu azakuqala ngazo kumsitho, ukuze ube nokufumana izibonelelo zomzimba xa ungekho kwi-NYC. (Yazi umqeqeshi we-It kudliwanondlebe kunye nevidiyo ekhawulezayo yomlilo emva koko umjonge kwi-30-Day Slim-Down Challenge yethu.

Ibhulorho yeGlute + Ibhulorho eNcinci yoMdaka

Imijikelezo emi-2 (1 Umjikelo = 10 Iibhulorho ezizukileyo + Iibhlorho ezili-10 eziNciphileyo

Qala ngokulala phantsi ngamadolo aguqe kwi-angle ye-90-degree. Iinyawo kufuneka zibe ububanzi bamagxa ngokuhlukana.

Nyusa isinqe kwaye uqhube intshukumo ngezithende. Misa kancinci umzuzwana xa inyonga iphakanyiswe phezulu kangangoko kunokwenzeka kwaye ucofe ukubengezela.

Buyela kwindawo yokuqala kwaye uphinde ngenani elichaziweyo lokuphindaphinda.

Yenza intshukumo efanayo kwibhulorho emxinwa, kodwa endaweni yokubeka ububanzi bamagxa ngaphandle, yiza iinyawo kunye ecaleni. Phinda inani elichaziweyo lokuphindaphinda. Lo ngumjikelo omnye. Phinda imijikelo emibini.

I-Lunge Pulses + yeKickback

Imijikelezo emi-5 (1 Umjikelo = 3 Imiphetho yeLunge + 1 yokuKhaba kwakhona)

Qala kwindawo yokuma.

Umzimba ongezantsi wokwenza i-lunge, kwaye ubethele esi sikhundla ngeempundu ezintathu.

Emva kokubetha kwesithathu, khaba umlenze wakho ngasemva uze ucofe ukubengezela! Qinisekisa ukugcina isifuba ngaphandle xa ukhaba umva ukugcina ukuma okufanelekileyo kunye nefom. Lo ngumjikelo omnye. Phinda ujikeleze ezintlanu, uze uphinde uphinde ujikeleze umlenze ojikelezayo.

I-squat Pulses + squat Jump

Imijikelezo eli-10 (1 Umjikelo = 2 iiSquat Pulses + 1 Squat Jump)

A Qala kwisikhundla se squat kwaye uqhubeke nokucofa intshukumo ngokuma kancinci, emva koko ubuyele kwisikwere. Yenza le ntshukumo kwii-squat pulses ezintathu.

B Emva kokubetha kwentliziyo yesibini, yenza umtsi we-squat ngokutsiba phezulu kangangoko kunokwenzeka, uphose iingalo ngasemva ukuze ukhawuleze. Mhlaba kwindawo ye squat kwaye uphinde. Phezulu kwe-squat tsiba, tywina glutes! Lo ngumjikelo omnye. Phinda i-10 imijikelo.

Uphengululo lwe