Izi Zolimbitsa Thupi za Cardio Zizijambula Abambo Anu Mumphindi 30

Zamkati

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Kalasi iyi yochokera ku Grokker imagunda inchi iliyonse yamkati mwanu (ndiyeno ena!) Mu theka la ora. Chinsinsi? Wophunzitsa Sarah Kusch amagwiritsa ntchito mayendedwe athunthu omwe amatsutsa thupi lanu pomwe akuphulitsa zopatsa mphamvu. Yembekezerani mayendedwe achilengedwe pa ndege iliyonse, kuphatikiza kuyimilira kolumikiza ndi matabwa okhala ndi tuck. O, ndipo kusuntha uku kumapangitsa mtima wanu kugunda kwambiri, kotero mufuna kutenga chopukutira.

Zambiri Zogwirira Ntchito

Yambani ndi kutentha kwamphamvu kuti muwonjezere kuthamanga kwa magazi ndikuteteza minofu yanu. Kenako, pitani kokayimilira pang'ono, ma squat okhala ndi zipsinjo zazala, ndikutuluka koyenda ndi mizere, ndikuwotcha abs yanu ndikudina flutter. Sinthani makina amphepo opanda kulemera, ma squat ochulukirapo okhala ndi zopinira m'mbali, thabwa lokhala ndi matepi agongono, ndi nsomba za nyenyezi kuti zikometse kugunda kwa mtima wanu. Sinthani kuti mukwaniritse ndikukoka, kuyimilira moyima, ndi ma sumo kuti mugwedezeke kuti mumveke bwino, kenako kuyimirira kugwedezeka kwamabondo, ma chule, ndi ma curtsies patsogolo. Mumaliza kumaliza masewera okhala ndi mbali komanso thabwa lokhala ndi tucks.

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