3 Matako ndi Njono Zimasuntha Ophunzitsa Odziwika Amalumbirira

Zamkati

• Onaninso za

Muscle Milk Fitness Retreat yapachaka nthawi zonse imatulutsa ena mwa ophunzitsa abwino ku Hollywood-komanso mwayi woti owongolera olimba akhale thukuta pambali pa nyenyezi! Pamwambo wa chaka chino, tidatenga Gulu lovina la Pussycat Dolls ndi Robin Antin, a Chigawo cha Rock Bottom Body ndi Teddy Bass (yemwe anajambula Cameron Diaz), ndipo tinamenya nkhanza zathu pa Gulu la BodyBox ndi Audrina Patridge wa pitani kwa munthu, Jarret del Bene. Mukufuna kukoma kwamankhwala olimbitsa thupi a celeb? Yesani mayendedwe atatuwa otsika-mothandizidwa ndi ophunzitsa atatu otchuka pa Muscle Milk Fitness Retreat.

Zambiri zolimbitsa thupi: Chitani seti imodzi ya chiwerengero choikidwiratu cha reps pazochitika zonse popanda kupuma pakati, ndikubwereza dera lonse kamodzinso.

Kuchita Thupi Lotsika 1: Gawo Loyambira

Blaster yam'munsiyi imabwera kuchokera kwa wophunzitsa Andrea Orbeck, omwe mndandanda wawo wamakasitomala umaphatikizapo Heidi Klum, Karolina Kurkova,ndi Amanda Bynes.

Ziwalo za thupi: matako ndi ntchafu

Momwe mungachitire: Imani ndi mapazi pamodzi ndi manja atagwirana kutsogolo kwa chifuwa chanu. Kokani phazi lakumanzere ndikudumphira kumanja [kuwonetsedwa], ndikufika ndi kulemera phazi lamanja. Nthawi yomweyo bwerezani mbali ina. Pitirizani, kudumphani mbali ndi mbali kwa mphindi 1-2.

Kuchita Thupi Lotsika 2: Kettlebell Squat

Izi wapamwamba-yogwira ntchito ndi ankakonda Doug Reinheart, yemwe amadziwika bwino chifukwa cha mawonekedwe ake pa MTV's Mapiri ndikusewera baseball m'migwirizano yaying'ono ya Los Angeles Angels of Anaheim ndi Baltimore Orioles.

Ziwalo za thupi: matako ndi ntchafu

Momwe mungachitire: Imani ndi mapazi mulifupi, zala zolozera kutsogolo, ndipo gwirani kettlebell yolemera (kapena dumbbell) kutsogolo kwa chiuno ndi zikhato zikuyang'ana kwa inu. Sungani chifuwa chanu, squat mpaka ntchafu zanu zikufanana ndi nthaka [yowonetsedwa]. Imani pang'ono, kenako nyamukani ndikuyimirira ndikubwereza. Bwerezani 20-25 reps.

Kuchita Thupi Lotsika 3: Bridge Limodzi Mwendo

Juliet Kaska, amene mwa ena aphunzitsa Pinki, Stacy Kiebler,ndi Kate Walsh, adagawana kusunthaku kwamitundu yambiri.

Ziwalo za thupi: m'chiuno, ntchafu, ndi pachimake

Momwe mungachitire: Gona nkhope ndi mawondo atawerama ndi mapazi pansi, manja atambasulidwa mbali. Kwezani mwendo wakumanja molunjika mmwamba, phazi lopindika. Kusunga mwendo wakumanja, kwezani m'chiuno mpaka thupi litakhazikika kuchokera bondo lamanzere kupita kumapewa [akuwonetsedwa]. M'chiuno m'munsi mpaka atatsala pang'ono kukhudza pansi, kenaka bwerezani. Chitani 20-25 reps, kenaka sinthani mbali kuti mumalize kukhazikitsa.

Onaninso za