Kugona Tikuwonera ma Oscars? Chitani Zochita Izi!

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Kuchokera pa madiresi okongola (ndi matupi olimba openga) omwe amatsikira pamphasa wofiira kumalankhulidwe olimbikitsa kuganiza, ziwonetsero zimaperekedwa ngati zowonera, ndipo ma Oscars ndiye mfumu yawo onse. Koma tsoka, ma Academy Awards amakhalanso ndi mbiri yotenga nthawi yayitali komanso yosasangalatsa pamalingaliro-ngati akuti, pomwe wopambana pakusakanikirana kwabwino kwambiri kanema yemwe simunawonepo akuyesera kuthokoza munthu aliyense yemwe adakumana naye.

Chifukwa chake, tidagogoda Derek DeGrazio, wophunzitsa ma celeb komanso mwini wa Barry's Bootcamp Miami, kuti musinthe kosavuta komwe mungachite kuchokera pogona pabedi panu patali ndi botolo la champagne (chifukwa chiyani china?!) Panthawi yopuma kapena mukadzapezeka kuti mukuzimitsa. (Mukufuna zambiri kuchokera ku DeGrazio? Onani Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)

Momwe imagwirira ntchito: Zonsezi zitha kuchitika m'masekondi 60. Kupuma kwamalonda nthawi zambiri kumakhala mphindi 3-4. Sakanizani ndi kufanana, ndi kuwombera maseti atatu nthawi iliyonse yopuma.

1. Chithunzi Chabwino Kwambiri..Mu Squat

Chifukwa abwenzi anu azikutsatirani iyi.

A Yambani kuyimirira, miyendo m'chiuno kutalikirana, khalani pansi ndikugwirizira inchi pabedi panu. Koma musakhudze bedi!

B Sungani kulemera kwanu, miyendo yofanana pansi, ndi mawondo kumbuyo kwa zala zanu. Gwirani motalika momwe mungathere. Yesetsani kukhala nthawi yayitali yopuma malonda aliwonse.

2.Wosewera Wabwino Kwambiri..Kwa Core Yanu

Nyenyezi yamakanema aliwonse imangothandizidwa ndi anzawo, zomwezo ndizomwe zimachitika pachimake. Pezani mphuno yanu, kenako tsegulani champagne pambuyo pake.

A Yambani kukhala pamalo a V mawondo anu atawerama, zala zakuthwa, chifuwa, chinsalu, ndi kumbuyo.

B Tsekani manja anu ndikutembenukira kumanzere pang'onopang'ono. Bwererani pakati ndipo pang'onopang'ono mutembenuzire mbali ina. Bwerezani.

3. Zabwino kwambiriZotsatira Zowonekera ...

Wokalamba koma wabwino, kusuntha uku ndikwabwino posema A-list abs.

A Kugona kumbuyo kwanu, yambani ndi miyendo yanu pamwamba patebulo.

B Chotsani masamba anu paphewa, ndikutembenukira kumanzere, ndikumakhudza chigongono chakumanja ku bondo lanu lamanzere, ndikutseka mwendo wanu wamanja. Bwerezani mbali inayo.

4.Njira Yabwino Kwambiri..Mu Push-Up

Kutsika-kukweza tweak kumakulitsa zotsatira – popanda kukukakamizani kuti muphonye Leo akupambana Oscar yake yoyamba.

A Kuyimirira kuseli kwa bedi, mitengo ikhathamira paphewa pamwamba pa kama, pa mipira ya mapazi anu, pang'onopang'ono kutsikira ndikukankhira mmwamba, ndikutsogolera ndi chifuwa, mimba mkati, msana wosalowerera.

B Gwirani pachifuwa chanu pabedi kenako ndikanikizireni poyambira. Bwerezani.

5. Zabwino Kwambiri Pazinthu Zosangalatsa: Osintha Channel

Gwirani cholumikizira chakutali mawu ovomerawo asanakugonetseni.

A Khalaninso pa v-sit kachiwiri. Fikirani kunja kwa bondo lanu lakumanzere, gwirani, sinthani njira ndikusinthira mbali inayo.

B Bwerezani mpaka mutapeza chiwonetsero chofunikira komanso / kapena abs yanu yayaka.

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