Zochita 4 Zosavuta Zamiyendo zochokera kwa Anna Victoria Zomwe Mungathe Kuchita Konse Ponseponse

Zamkati

• Glute Bridge
• Bokosi Squat
• Kudumpha Lunge
• Lumphani Kutembenuka
• Onaninso za

Anna Victoria atha kudziwika chifukwa cholankhula zodzikonda, koma ndizomwe zimamupha Fit Body Guide zomwe zamupezera otsatira 1.3 miliyoni a Instagram padziko lonse lapansi. Zake zaposachedwa-kukhazikitsanso pulogalamu yake ya Body Love yokhala ndi mapulogalamu atatu atsopano-amakhala ndi pulogalamu ya Shred ya masabata 12 yomwe imafuna zida za ziro. (Onani kulimbitsa thupi kwathunthu kwa Shred kuchokera kwa Anna Victoria pomwe pano.)

Kuti apatse omvera ake kukoma kwa pulogalamuyi, kulimba mtima komwe adangogawana pa Instagram mayendedwe anayi osavuta kuyambira Sabata 1 la pulogalamu ya Shred yomwe mungachite kulikonse. Koma chifukwa chakuti kulimbitsa thupi kumeneku kumatha kuchitidwa kunyumba sizitanthauza kuti ndi choncho zosavuta. Kusunthaku kumayang'ana kwambiri matako ndi ntchafu zanu ndipo mudzakhala okonzeka kutumiza selfie yanu posintha nthawi!

Ganizirani za kanema wa Victoria (konzekerani ana agalu) ndikutsatirani nthawi ina mukamayang'ana thukuta lofulumira mwendo. Bwerezani dera katatu kuti mupeze zotsatira zambiri.

Glute Bridge

Pogwiritsa ntchito mpando, pangani mlatho wokhala ndi mapewa anu pamphepete mwa mpando, mapazi pansi m'chiuno-m'lifupi mosiyana, ndi m'chiuno motsatira maondo (kufanana pansi). Chepetsani m'chiuno mwanu pansi, kenako kanikizani kumapazi kuti mukweze m'chiuno ndikubwerera kuti muyambe. Onetsetsani kuti mukuwerama m'chiuno ndipo musamatembenuzire msana wanu kuti mutsike pansi. Chitani 20 reps. (P.S. Pambuyo pake mutha kupita patsogolo powonjezera kulemera kumayendedwe awa monga kugwedeza m'chiuno.)

Bokosi Squat

Imani masitepe angapo kutsogolo kwa mpando wanu ndikutalikirana pang'ono kusiyana ndi m'lifupi mwa chiuno. Mangani m'chiuno ndi mawondo kuti muchepetse mpaka mutakhazikika mpaka glutes yanu itagunda pamwamba pa mpando. Popanda kuyika pampando, yesani kumapazi kuti muyimirire ndikubwerera poyambira. Chitani 20 reps.

Kudumpha Lunge

Yambani m'malo opindika ndi mwendo umodzi kutsogolo, ndikutsitsa mpaka mawondo onse apanga makona a digirii 90. Lumpha ndikusintha miyendo, ndikufika mofewa ndi phazi linalo kutsogolo, ndipo nthawi yomweyo utsike kuti ugwere. Kuti musinthe, Victoria akulangizani kuti muyambe m'malo a lunge ndi kudumpha pang'ono osasintha miyendo. Chitani maulendo 10 mbali iliyonse.

Lumphani Kutembenuka

Skwati ndi mapazi otalikirana pang'ono kusiyana ndi m'lifupi mwake m'chiuno, matako kumbuyo, chifuwa mmwamba, ndi manja ogwirana kutsogolo kwa chifuwa. Lumpha, kudutsa m'chiuno, mawondo, ndi akakolo pamene mukutembenuzira madigiri 180 mumlengalenga kuti mugwere mu squat moyang'ana mbali ina. Lumphanso, kutembenukira kumbali ina kuti ubwerere pomwe unayambira. Chitani mobwerezabwereza 5 mbali iliyonse.

"Zindikirani kulumpha kutembenukira momwe ndikudumpha kutembenukira kumanzere komanso kumanja," a Victoria adagawana nawo limodzi kanema. "Ndikofunikira kusinthana kulumpha njira iliyonse, chifukwa ngati ungodumpha kumanzere, ukuphunzitsa thupi lako kulimbitsa minofu mbali imodzi yokha ya thupi lako. Ngakhale kulumpha ndikupotoza mbali imodzi kumatha kukhala kovuta pang'ono ( Kwa ine ndikutembenukira kumanja) ndikofunikira kutero, kuti musapangitse kusamvana pakati pa mbali zonse ziwiri. " (Zowonjezera: Onani Ulendo wa Mphindi 20 wa Anna Victoria wa Toned Booty ndi Core)

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