Imodeli yaseVictoria eyimfihlo uRomee Strijd wabelana ngemilenze yakhe kunye nokuzivocavoca

Umxholo

• Ukuzifudumeza
• Ukukhaba idonki
• Fire Hydrant
• Ukukhaba ngeKona
• Resistance Band Walk
• Resistance Band Squat
• Ibhulorho yeGlute
• ICardio Blast
• Uphengululo lwe

Musa ukwenza impazamo: Ubuhle baseDatshi uRomee Strijd womelele. Ukuba ukhe wakrola nge-Instagram yakhe, uyakuqonda ngokukhawuleza ukuba uneminyaka engama-22 ubudala ungumlandeli womdlalo wamanqindi, iintambo zokulwa, kunye nokulinganisa ibhola kweBosu. Ngethamsanqa kuthi, imodeli yaseVictoria eyimfihlo ilayishe enye yeendlela azithandayo zomlenze kwiBali lakhe le-Instagram, ukuze ube nemfihlo yakhe kumathanga aqinileyo kunye nempundu eqingqiweyo. Ukuqala ngokufudumala, u-Strijd wahamba nabalandeli bakhe ngokusebenzisa imithambo emithandathu elula onokuthi uyenze ngezixhobo ezisisiseko zokuzilolonga. Jonga umfanekiso wekhusi ongezantsi kwaye ulandele ukhokelo lukaStrijd kwixesha elizayo xa ukwimo ephantsi yonyuso lomzimba.

Ukuzifudumeza

Ukuqala, gcwalisa ukufudumala kwemizuzu eyi-15 kwi-treadmill kwi-15 yepesenti incline kwi-3.2 yeekhilomitha ngeyure. UStrijd ucebisa ukuba ucofe impundu yakho ukuze uve ibhonasi iyatsha. (Ukuba uyithiyile nje i-treadmill, nazi izicwangciso ezine zokutshisa amanqatha ukubetha isithukuthezi se-treadmill.)

Ukukhaba idonki

Qala kuwo omane amane kwaye uphakamise umlenze ogobileyo ukuze wenze i-angle ye-90-degree ngethanga elihambelana nomgangatho. Ukugcina umlenze ugobile, yehlisa idolo phantsi ngaphambi kokuba uwuphakamise kwakhona. Ukwenza kube nzima ngakumbi, unokubopha kwiintsimbi ze-ankle njengoko wenzayo uStrijd. Zama i-20 reps, ilandelwa yi-20 pulses phezulu, iphele ngokubamba imizuzwana engama-20. Phinda kwelinye icala. (Ufuna ukutshisa ixhoba lakho? Zama le mizuzu esixhenxe ye-HIIT yokuzilolonga ngeempundu edubula umzimba wakho ongezantsi.)

Fire Hydrant

Ukuqala kuzo zonke ezine, phakamisa umlenze wakho ogobileyo ngqo kwicala kwaye ubambe izibalo ezi-2-ugcina idolo lakho kwi-angle ye-90-degree. Emva koko, yehlisa umlenze kwindawo yokuqala uphinde uphinde amaxesha angama-20, kulandele iipulse ezingama-20 kunye nokubamba imizuzwana engama-20 ngaphambi kokuphinda kwelinye icala.

Ukukhaba ngeKona

Emva koko, yiza nedolo lakho lasekhohlo engqinibeni yasekhohlo ngaphambi kokuba ulungelelanise kwaye ukhabe umlenze ngasemva nakwidiagonal. Ngokufanayo nangaphambili, gcwalisa i-20 reps, 20 pulses, kunye ne-20-yesibini ukubamba ngaphambi kokutshintsha amacala.

Resistance Band Walk

Thatha amanyathelo angama-20 ukuya phambili kunye namanyathelo angama-20 asecaleni ngasemva kunye nebhendi yokuxhathisa ebekwe ii-intshi ezi-2 ngaphezu kwamadolo akho. Qinisekisa ukugcina ibhendi yoluliwe, ke imilenze yakho iya kubanzi kancinci kune-hip-width ngaphandle xa ushukuma. (Idibeneyo: UkuSebenza koBhooty Bands okujolise kwi-Butt yakho, ihips, kunye namathanga)

Resistance Band Squat

Gcina ibhendi yokumelana kwindawo enye (ii-intshi ezi-2 ngaphezulu kwamadolo) kwaye ume ngeenyawo ububanzi ngaphezu kobubanzi be-hip ngaphandle, iinzwane zijonge kancinci. Yilahle phantsi ngokungathi uhleli esitulweni, uqinisekisa ukuba ubunzima bukwizithende zakho kwaye isifuba siphakanyisiwe. Phinda umthambo amaxesha ali-15. (Idibeneyo: Ungawenza njani aphezulu amaQhosha e-Butt-Toning)

Ibhulorho yeGlute

Ukugcina ibhanti apho ikhona, lala phantsi ngeenyawo ezityalwe phantsi kufuphi ne-butt yakho. Tyhila izithende zakho ukuze uphakamise kwaye ucinezele i-glutes yakho ngelixa kwangaxeshanye utyhala ngaphandle kwibhendi yokuchasa, udala uxinzelelo emathangeni angaphandle. Gqibezela i-15 reps usebenzisa uluhlu olupheleleyo lokunyakaza, emva koko ushiye i-hips iphakamisa njengoko ucinezela ibhendi kwiipulses ezili-15, uze uyivale nge-15-second hold. (Ukuba nayiphi na kwezi mithambo inzima okanye ibangela iintlungu, zama ezona mithambo zingcono kubantu abanamadolo amabi.)

ICardio Blast

Gqiba umthambo wakho ngesantya esikhawulezayo sentliziyo ngokutsiba intambo kangangemizuzu emi-5 ngaphandle kokuphumla. (Yile ndlela kanye uKourtney Kardashian azifudumeza ngayo ngaphambi kokusebenza kwakhe okuninzi.)

UStrijd walivala ibali lakhe le-IG ngokunqwala ngokubaluleka kolulwa, kwaye asivumelani ngakumbi. Ngomzimba wakho kunye nezihlunu ezifudumeleyo, emva kokuzilolonga lixesha elifanelekileyo lokusebenza kubhetyebhetye bakho. (Ngaba ubusazi ukuba kuthatha imizuzu emihlanu kuphela ukufumana izibonelelo zokupholisa emva kokuzilolonga? Ezi zoluleko zintlanu zizo zonke ozifunayo.)

Uphengululo lwe