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Idalwe ngu: UJeanine Detz, uMlawuli woBumelelo be-SHAPE

Nqanaba: Ephakathi ukuya phambili

Imisebenzi: Umzimba ongezantsi

Izixhobo: Ibhola yeMedicine; Iibhendi; Inyathelo leAerobic; Ipleyiti enesisindo

Nciphisa amathanga akho kwaye uqinise i-butt yakho ngesi sicwangciso sisezantsi somzimba. Yenza iiseti ezi-2 okanye ezi-3 ze-10 ukuya kwi-12 reps kwintshukumo nganye, uphumle ukuya kwimizuzwana engama-60 phakathi kweesethi. Ukunyusa ukutshisa kweekhalori, yenza iijack zokutsiba phakathi kwentshukumo nganye yamandla.

Olu qeqesho lubonisa ezi zinto zilandelayo:

2. Ibhola yaseSwitzerland iHip Phakamisa

3. Dumbbell Split Tsiba

4. Phakamisa Ithole

5. I-Dumbbell Side Lunge

6. Ukucofa phantsi

7. Isele

8. I-Criss-cross KickZama ukuzilolonga okuthe kratya okudalwe nguMlawuli we-SHAPE Fitness uJeanine Detz, okanye wakhe owakho umthambo usebenzisa isixhobo sethu soMakhi we-Workout.

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