AmaBhaso oMculo aseMelika alo nyaka abuyise uMdlandla ngeNdlela eNkulu

Umxholo

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Siqhele ukugxwala phezu kwemilenze emide, ii-killer cores, kunye neenkcukacha zengubo yekhaphethi ebomvu-kodwa emini-besingakulungelanga ukubuyela umva kumdlalo we-sexy owebileyo umboniso kwii-American Music Awards zalo nyaka. UDemi Lovato, u-Selena Gomez, kunye no-Ciara (ukubiza nje abambalwa) bayibulele ekhaphethini phezolo ngee-backline ezinobungozi kunye neenkcukacha ezithandekayo zokubona.

Ukuba kukho nantoni na ecacileyo emva kwempuphu ebomvu ekhaphethi yasebusuku, kukuba eli xesha lonyaka limalunga nokuthatha intshontsho. Kodwa eyona nto iphambili ekubulaleni le ndlela ayikho kwi-celeb styling tricks (nangona ukuba uRachael Zoe ufuna ukuza kuthi isitayile kumatheko ethu eeholide ngeli xesha lonyaka asizukuthi hayi ...). Konke malunga nokuqina kunye neetoni ngasemva. (I-Ahem, Khaba i-Butt yakho nge-Great Glutes Workout.)

Iindaba ezimnandi zezokuba, ifikeleleka ngokupheleleyo nakuthi bantu bafayo. Yongeza ezi ntshukumo zintathu kwindlela yakho yokuzilolonga kwaye ulungiselele ukushiya ulwimi lushukuma ekuvukeni kwakho.

The Ingalo yeCrossover Pushup

Le ntshukumo izanyiwe-kwaye-yinyani ngesizathu: iyitoni yomzimba iyonke. Zama ukujijwa kweklasikhi njengenxalenye ye-Jillian Michaels 'Fat-Burning Bodyweight Workout-ngoko unako ngokwenene bonisa inkcazo yemisipha.

A Qala ngeplanga ngentende yasekhohlo phantsi phambi kwesifuba, iincam zeminwe zikhombe ngasekunene, kunye nentende yesandla sokunene ngaphambili ngasekhohlo, iincam zeminwe zikhombe ngasekhohlo.

B Bend iingqiniba kumazantsi omzimba kude kube ngaphambili kweengalo. Tyhila umzimba phezulu. Yiyo i-1 rep. Phinda imizuzwana engama-30.

Indawo ebuyiselweyo

AmaRowers angaziwa ngokufa-ngenxa yokudakumba, kodwa ukuhamba ngenqanawa kukuzilolonga ngokupheleleyo-sithetha sisebenzisa iipesenti ezingama-80 zemisipha yakho ngokuhamba ngakunye. Zama ezi ntshukumo zilishumi elinanye zotshintsho lokufumana amanqaku e-die-die-backside.

A Yima malunga neenyawo elinye ukusuka ngasemva kwephenyane kwaye ujonge kude nayo, izandla esinqeni. Beka iinzwane zasekhohlo esihlalweni ukuze uqale. Shelelezisa umlenze wasekhohlo ngasemva, ugobe idolo lasekunene libe ngumphunga. Buyela ukuqala. Phinda amaxesha ali-15, emva koko utshintshe amacala.

I-Butt Buster

Awungekhe uyibulale ngokwenyani imeko esezantsi ukuba uyalibala malunga ne-butt. Iimpawu ezinkulu zezona zibalulekileyo ekubetheni olo sultry luthando-lokundijonga-ndishiya ikratshi. Fumana umva wakho kwizixhobo kunye nokuHamba okuphefumlelweyo komdaniso wokomeleza umzimba-wonke

A Fumana kuzo zone. Yandisa umlenze wasekunene ukuya kwicala ekuphakameni kwe-hip kunye ne-flex foot ukuze uqale.

B Ukugcina umlenze ekuphakameni kwe-hip, ukugoba idolo lasekunene ukutshayela umlenze ujikeleze umva kwaye ukhombe ubhontsi kwicala lasekhohlo; jonga umva ngeenyawo. Ukubuyela umva intshukumo. Tshintsha amacala; Phinda ama-8 ukuya kuma-10 amaxesha.

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