Dera la Anna Victoria la Mphindi 20 la Booty ya Toned ndi Core

Zamkati

• Dera Loyamba: Glutes + Njala Yamkati
• Dera Lachiwiri: Pakatikati
• Onaninso za

Chimodzi mwamaganizidwe olakwika kwambiri ndikuti muyenera kuthera nthawi yochulukirapo kuti muwone zotsatira. Chowonadi nchakuti, mutha kuwotcha mafuta ndikumanga minofu kunyumba ngakhale mutakhala ochepa pa nthawi pophatikiza maphunziro a Cardio ndi mphamvu mu masewera olimbitsa thupi amodzi othamanga kwambiri. Ntchito yolimbitsa thupi yochokera kwa mphunzitsi komanso wolimbitsa thupi Anna Victoria amachita zomwezo m'mphindi 20. Chitani ma circuits awiriwa kuchokera ku pulogalamu ya Body Love yomwe angoyambitsa kumene - kuti muwongolere matako anu, ntchafu zanu, ndi pachimake ndipo konzekerani kupanga selfie yanu yosintha. (Zokhudzana: Anna Victoria Akufotokoza Ndendende Chifukwa Chake Kulimbitsa Thupi Kuyenera Kukhala Kokwanira Kwambiri)

Momwe imagwirira ntchito: Malizitsani kuzungulira koyamba katatu, kupumula masekondi 30 pakati. Kenako malizitsani kuzungulira kwachiwiri katatu, kupumula masekondi 30 pakati.

Mudzafunika: Polemera imodzi (mapaundi 15 mpaka 25) ndi kuwala kochepa (mapaundi 5 mpaka 10) a dumbbells.

Dera Loyamba: Glutes + Njala Yamkati

Sumo Squat

A. Atanyamula ma dumbbells olemera kwambiri kutalika kwa phewa, imirirani ndi mapazi otambalala kupingasa phewa palimodzi ndi zala zakuthwa.

B. Kankhirani m'chiuno mmbuyo ndikugwada pansi, kukweza chifuwa ndi mawondo kunja.

Chitani maulendo 12.

Sumo Stiff-Leg Deadlift

A. Imani ndi mapazi otalikirapo kuposa m'lifupi mwake m'chiuno, zala zala zala zimatuluka pang'ono, mutanyamula dumbbell m'dzanja lililonse.

B. Bwerani maondo pang'ono, sinthani m'chiuno mmbuyo, ndikumangirira kutsogolo mpaka thupi lakumwamba likufanana ndi pansi, zolemera zotsika pansi. Bwererani pamalo oyambira.

Chitani 12 reps.

Sumo Squat Akudumpha

A. Imani ndi kutambasula mapazi anu kupingasa m'chiuno, zala zakuthwa zitatambasulidwa, manja atakutidwa patsogolo pachifuwa.

B. Bwerani maondo anu ndikukankhira m'chiuno kuti mubwere pamalo osasamalika, osungitsa zidendene zanu pansi ndi msana wanu molunjika.

C. Lumpha mwachangu ndikubwerera pamalo owonekera.

Chitani 12 reps.

Pumulani kwa masekondi 30 ndikubwereza 2 zina.

Dera Lachiwiri: Pakatikati

Mbali Yapakati + Yofikira-Kupyola

A. Yambani mbali yamatabwa pambali yanu yakumanja, ikani phewa lanu pamwamba pa chigongono chanu ndi phazi lanu lamanzere litakhazikika pamwamba kumanja kwanu.

B. Ndi kansalu kakang'ono mdzanja lanu lamanzere, kwezani dzanja lanu molunjika kudenga, kenako fikani pansi ndikudutsa m'chiuno mwanu, kuti thupi lanu likhale lolimba.

Chitani maulendo 12 mbali iliyonse.

Mbalame Yogulitsa Mbalame

A. Yambani pamalo okwera pamwamba pazinayi zonse.

B. Kwezani ndi kutambasulira mwendo wamanzere chammbuyo kwinaku mukukweza ndi kutambasulira dzanja lanu lamanja kutsogolo, biceps pafupi ndi khutu.

C. Pindani mkono wanu ndi mwendo nthawi imodzi kuti mufike pamalo ophwanyika. Bwererani pamalo oyambira.

Chitani mobwerezabwereza 10 mbali iliyonse.

Sewani Pitani + 3-Second Plank

A. Yambani pamalo okwera, kenako mulumphe mapazi onse ndikubwerera mwachangu.

B. Bwerani ku thabwa lakutsogolo ndikuyimirira kwa masekondi atatu.

Chitani maulendo 5.

Pumulani kwa masekondi 30 ndikubwereza kawiri.

Onaninso za