3 Muzichita Zochita Zolimbitsa Thupi Kuti Mugwedeze Tchuthi Chanu Cha Tchuthi-Mulimonse momwe Mungasankhire!

Zamkati

• Mini Dress
• Thupi-Con
• Jeans Akhungu
• Mavalidwe Opanda Manja
• Kavalidwe Kokwanira ndi Koyaka Midi
• Onaninso za

'Ino ndi nyengo yokwaniritsa zochita zanu zolimbitsa thupi - kaya mukufuna kukondweretsa abwana anu pantchito kapena mukusungitsa masiku a Tinder a kukupsopsonani kumapeto kwa Chaka Chatsopano, mukufuna kuwoneka bwino pazochitika zonse za tchuthi kukweza iCal yanu. Koma chifukwa chokhala otanganidwa mu Disembala, zitha kumveka ngati nthawi yanu yochita masewera olimbitsa thupi ikuchepetsedwa. Ngakhale kulimbitsa thupi lathunthu mu sabata lanu nthawi zonse kumakhala kophatikizana, kuphatikiza zomwe mukufuna kuti muwonjeze zomwe muli nazo zidzalamulira kwambiri mwezi uno. Takusankhani masewera olimbitsa thupi omwe muyenera kuchita zosowa kuphatikiza pazomwe mumachita malinga ndi zomwe mwavala. Mwalandilidwa!

Mini Dress

Zovala zazing'ono zidapangidwa zazitali, zowonda miyendo ndi derrière yodabwitsa. Zochita izi zimatsimikizira miyendo kwa masiku.

Yenga ntchafu zanu ndi dumbbell squat.

A. Imani ndi mapazi m'lifupi mchiuno, mutanyamula ma dumbbells pambali. Kokani m'chiuno mmbuyo ndikugwada pansi kuti mulowe mu squat, ndikufika zolemera mbali zonse zazitsulo.

B. Dinani pazidendene kuti mubwerere kumalo oyambira ndikubwereza.

Mukupemphapempha woyendetsa basi? Gwirani cholumikizira patsogolo pa chifuwa chanu kuti awawombere. Ngati mawondo anu akunjenjemera kapena kulowa mkati, chotsani zolemetsazo ndipo ingoyang'anirani kugwada kwanu mogwirizana ndi zala zanu za pinky.

Zowonjezera pambuyo pake ndi bwenzi lapamtima la atsikana pankhani yothetsa mafuta amkati ndi akunja a ntchafu.

A. Imani pambali pa bokosi lotsika kapena benchi. Gwirani cholumikizira m'manja monse mozungulira mikono, mutapachikidwa pambali panu. Ikani phazi limodzi pa bokosi kapena sitepe, pomwe phazi lanu lina labzalidwa pansi.

B. Sindikizani chidendene cha phokosilo mu bokosilo ndikuyendetsa mmwamba mpaka mwendo wanu wokuthandizani utalikiratu.Malizitsani ndi mwendo wanu pabokosi kapena benchi. Yendani pansi ndi mwendo wakumbuyo kuti mubwerere pomwe munayambira.

Sakukwanira thukuta? Gwirani cholemera cholemera mdzanja la mbali yomwe ikukwezedwa ndikusunga mchiuno motsatira nthawi yonseyo. (Mukukonda kusunthaku? Mwina chifukwa ndi Thupi Lakuthupi Lomwe Limasokoneza Zonse.)

Kufa: Kuopsa pang'ono, kuli ndi mtengo wake. Jambulani matako anu ndi ma hamstrings ndi mtundu woyambirawu kuti mutha kuyang'ana kwambiri mawonekedwe anu.

A. Gwirani ma dumbbells ndikuyimirira motalikirana m'lifupi mwake m'lifupi, mawondo opindika pang'ono, ndipo zikhatho zikuyang'ana ntchafu.

B. Kuyika msana molunjika molunjika, kulumikizana mosakhazikika ndikumangirira kutsogolo kuchokera m'chiuno, kufikira zopumira kumiyendo mpaka chifuwa ndikufanana ndi pansi (pewani kupita pansi pamiyeso kuti musabwererenso kuzungulira). Phatikizani ma glutes kuti mukweze torso kubwerera pamalo oyambira ndikubwereza.

Mosiyana ndi squat, uku ndikulimbitsa thupi m'chiuno kutanthauza kuti m'chiuno mwanu muyenera kuyambitsa mayendedwe anu musanagwadire. Chepetsani momwe mungathere kuti msana wanu uwongole molunjika. Pewani kuzungulira kumbuyo kulikonse!

Thupi-Con

Mwagwira ntchito molimbika kugwa kuti muwoneke kuti mukusuta muzovala za thupi lanu-potsiriza, ndi nthawi yoti muwonetse zotsatira. Kusuntha uku kwa toning kukuthandizani kuti mufike pamlingo wina musanabwere.

Chotsani mafuta amimba a Thanksgiving ndi okwera mapiri.

A. Yambani pokankhira mmwamba ndi mikono yanu molunjika komanso molunjika pansi pamapewa anu. Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa mpaka kumapazi anu.

B. Finyani abs anu, kwezani phazi limodzi pansi ndikubweretsa bondo lanu m'chifuwa chanu ndikusunga thupi lanu molunjika pamzere momwe mungathere. Bwererani pamalo oyambira ndikubwereza gululi ndi mwendo wina.

Sikuti izi zimangothandiza kuti kugunda kwa mtima wanu kusungunuke ndi ma calories owonjezera, komanso ndi gawo lamphamvu, zomwe zikutanthauza kuti mudzapeza kulimbitsa thupi kwakukulu. Musaiwale kusunga chiuno chanu mogwirizana ndi mapewa anu!

Dead Bugs ndi njira yabwino kwambiri mukakhala otanganidwa kwambiri kuwonera Nkhaniyi kukamenya masewera olimbitsa thupi.

A. Bodza nkhope ndi mikono yokwanira mbali zonse. Bweretsani miyendo pamalo patebulo, mawondo atapinda komanso miyendo yotsika ikufanana pansi.

B. Kumangirira pakati ndikufikira mkono wakumanzere mmwamba ndi kumbuyo kwamutu pomwe mwendo wakumanja ukuwongoka koma osakhudza pansi. Bwererani kumalo oyambira ndikubwereza mbali inayo.

Pezani zovuta zina potsitsa mkono ndi mwendo mbali imodzi kuti mulekanitse ma oblique anu. (Ndipo yesani izi 9 Core Exercises Zomwe Zimakufikitsani Pafupi ndi Six Pack Abs.)

Zikwama zonyamulira, pitani! Lachisanu Lachisanu sindilo tsiku lokhalo lomwe mungapeze mgwirizano wa awiri ndi m'modzi: Phatikizani mzere wama bandi wophatikizidwa ndi lunge kumbuyo kuti mumveketse kumbuyo kwanu ndi zofunkha zanu nthawi yomweyo.

A. Gulu la nangula ndikuyimirira ndi mapazi pamodzi, kuyang'ana molunjika, kugwira malekezero mofanana.

B. Bwererani mwendo wamanja kumbuyo, mugwadire mawondo pafupifupi 90 madigiri ngati zigongono zikugwada kumbuyo kwa thupi, kukoka malekezero am'magulu ndi mbali (yang'anani kufinya masamba amapewa kumbuyo komanso pamodzi ngati mzere wamanja). Bwererani kuti muyambe; bwerezani mbali ina.

Jeans Akhungu

Kusunga chokoleti chotentha choyenera kwambiri ndi atsikana anu? Yang'anani modabwitsa mu jeans yanu ngakhale Khloe Kardashian adzakhala wansanje.

Kutsegula mapapu ndi njira yabwino yogwirira ntchito pagawo lotsika, pomwe ulusi wamtundu kwambiri umang'ambika kenako ndikumangidwanso mwamphamvu.

A. Imani wamtali ndi phazi limodzi pa disc. Pumitsani manja mwamphamvu m'chiuno mwanu ndikuyika mapazi anu motalikirana ndi mapewa. Awa ndi malo anu oyambira.

B. Sungani phazi lomwe lili pa disc kumbuyo ndikutsitsa m'chiuno mwanu kuti bondo lanu lina likhale lopindika mpaka madigiri 90. Imani pang'ono, kenako sinthani njira kubwerera kumalo oyambira.

Yesani mtundu wa atsikana aulesi poponya nsalu m'khitchini ndikutsika pomwe makeke anu akuphika mu uvuni.

Limbikitsani tush yanu ndi milatho ya mwendo umodzi.

A Gonani moyang'anizana ndi zigongono zopindika mofika madigiri 90 m'mbali, mapazi opindika, ndi zidendene pamwamba pa masitepe (bweretsani m'chiuno moyandikira kuti mawondo adutse m'chiuno). Lonjezani mwendo wamanzere molunjika momwe mungathere padenga.

B Khazikitsani pansi ndikudina zigongono pansi kuti mukweze m'chiuno, ndikuyendetsa chidendene chakumanzere kulowera kudenga. Chiuno chotsikira pansi, chongogwirani pansi musanakweze. Malizitsani ma reps onse mbali yoyamba, kenako sinthani miyendo ndikubwereza kuti mutsirize.

Onetsetsani kuti mafupa anu a m'chiuno atha kudzipatula nthawi imodzi.

Pezani zen yanu pamene mukusungunula mafuta anu amkati mwa ntchentche wokhala ndi mpando wa yoga.

A. Yambani pamalo otambalala, miyendo motalikirana m'chiuno. Zida zimafalikira pafupi ndi makutu.

B. Pitani pagulu lalikulu ndikubweretsa mikono pansi kuti manja azigwira pansi. Ndiwoyimira m'modzi. Pitirizani kubwereza mayendedwe.

Isometrically yokhala ndi squat ndi njira yodziwira luso lanu ndikulemba mfundo zazikulu zosema. (Zolimbitsa Thupi 10 Izi Zidzakulitsa Mikono Yanu Kuti Muzichita Zovuta za Yoga-ndikuthandizani kuti muwoneke bwino mu thanki yokongola yomwe mumaphatikiza ndi ma jeans anu!)

Mavalidwe Opanda Manja

Onetsani nambala yanu yowoneka bwino, yopanda manja yokhala ndi manja opindika komanso wakupha kuti mudodometse alendo anu aphwando.

Ikani magoli kumbuyo ngati ballerina wokhala ndi mizere yazingwe.

A. Khalani pamalo ochezera otsika kwambiri okhala ndi cholumikizira cha V. Ikani mapazi motetezeka pa nsanja ndikugwira chogwiririra ndi manja onse awiri pogwiritsa ntchito overhand. Pogwiritsa ntchito miyendo yanu (osati nsana wanu), khalani kumbuyo ndi manja otambasulidwa mokwanira kuchirikiza kulemera.

B. Kusunga torso yanu, yendetsani zigongono zanu kudutsa mbali zanu ndikukokera chingwe cholowera m'chiuno. Imani pang'onopang'ono ndi kufinya mapewa pamodzi pamwamba pa mzere musanabwerere pomwe munayambira.

Onetsetsani kuti mutsegule mapewa anu musanasunthike-kukhala ndi mapewa anu ozungulira akhoza kuwononga mgwirizano wamapewa pakapita nthawi.

Pangani tanthauzo m'mapewa anu potengera makina osindikizira oyambira kumapeto kwanu.

A. Imani ndi mapazi anu kutambasula m'chiuno. Gwirani cholumikizira m'manja monse pamwamba pamapewa atambasula manja anu akuyang'ana kutsogolo ndi mikono yakhotama.

B. Sindikizani cholumikizira chimodzi pamutu panu osasuntha chododometsa china. Khalani wamtali ndi chifuwa chanu mmwamba ndi mapewa kumbuyo. Bwererani poyambira kuti mukachite mbali inayo.

Simukufuna kuwoneka ngati hulk wodabwitsa? Pitirizani kulemera kwake pambali yopepuka ndikuwonjezeranso zina muzomwe mumachita. Nthawi zonse onetsetsani kuti mukufinya pachimake ndi matako-zikuthandizani kupewa kukhala ndi msana wammbuyo. (Pezani Momwe Mungasankhire Ma Dumbbells Oyenera Kukuthandizani Kuti Mugwire Ntchito.)

Nenani ma adios kuti mugwedezeke ndi mkono wowonjezera ndikukokera pansi.

A. Poyang'anizana ndi makina osinthira, gwirani chingwecho kuchokera pamalo okwezeka ndikugwira dzanja. Bweretsani zigono zanu kumbali yanu kuti manja anu azifanana ndi pansi.

B. Kwezani manja anu molunjika pansi kwinaku mukupotozera chingwe mkati kuti mawondo anu ayang'ane pansi pamene manja anu atambasula. Imani pang'ono, kenako mubwerere poyambira.

Khalani ndi chifuwa chonyada panthawi yonseyi kuti mupindule kwambiri ndi kayendedwe kameneka.

Kavalidwe Kokwanira ndi Koyaka Midi

Mukuyesera kuvala tiyi yokwanira ndi yoyaka kwa nthawi yoyamba? Lembani m'chiuno mwanu ndikujambula ng'ombe zanu ndi izi.

Mapulani am'mbali ozungulira amatanthawuza chiuno chanu pokakamiza pachimake chanu kuti chikhazikike panthawi yosuntha.

A. Yambirani pansi m'mbali mwa thabwa, thupi likuyenda kumanzere kwa kanjedza ndi mbali za mapazi, phazi lakumanja likugwedezeka kutsogolo kwamanzere; khoterani chigongono chakumanja ndikuyika kanjedza kumbuyo khutu kuti muyambe.

B. Sinthasintha torso kuti mubweretse chigongono chakumanja kuti chikhudze mkati mwa chigongono chakumanzere. Sinthani zoyenda kubwerera kuti muyambe malo. Sinthani mbali; bwerezani.

P.S. Mukamapita pang'onopang'ono, pantchito yanu yomwe mukuyenera kuchita ndi yochulukira. (Tili ndi Zochita Zolimbitsa Thupi Zodabwitsa Kwambiri za Mimba Yofewa.)

Zovala za Midi zimakonda kuphimba ntchafu zanu, chifukwa chake perekani ana anu a ng'ombe (ndi zidendene zakupha) mwayi woti aziwona kuwonekera pang'ono ndi ng'ombe.

A. Imani pamipira ya phazi limodzi bondo lanu litapindika pang'ono. Gwiritsitsani mpando wothandizira ngati kuli kofunikira.

B. Manja anu ataloza kutsogolo, sinthani mwana wanu ng'ombe kuti akweze thupi lanu momwe mungathere. Imani kaye, kenaka tsitsani kuti mubwerere pamalo oyambira.

Gwiritsani ntchito mphamvu zomwezo pochepetsa ndikukweza monga momwe mumagwirira ntchito anzanu atadabwitsa ofesi ndi ma donuts. (Ndani tikunamizira? Khalani ndi ulamuliro woposa pamenepo.)

Pakati pa masiku omalizira monga ndani ndi mndandanda wazamphatso zosatha, muli opanikizika kwambiri. Ikani nkhawa ija kuti mugwiritse ntchito poyatsa magetsi.

A. Pogwada, gwirani mpira wamankhwala ndi manja onse pamtunda wa chiuno. Kusunga chifuwa mmwamba, bweretsani mpirawo kunja kwa chiuno chimodzi.

B. Sakanizani torso momwe mungathere, kubweretsa mpira m'mwamba ndi pamwamba moyang'anizana. Gwirani pansi, kenaka mugwire ndikubwerera pomwe munayambira. Bwerezani mbali inayo.

Kubwerera kumbuyo ndikofunikira mukamachita izi. Fotokozerani kusunthaku ndikugwiritsanso ntchito mpira wanu nthawi yonse. Ndikosavuta pang'ono pa mawondo anu ndikutsimikizira chitetezo cha msana.

Onaninso za