Ma 8 Abs Olimbitsa Thupi la Halle Berry Amachita Kwa Wopha Core

Zamkati

• Nyamulani Zokwawa ndi Bench
• Kudumpha Kumbali ndi Mbali
• Reverse Chimbalangondo Kukwawa ndi Maondo Okwera
• Kupachika Oblique Twist
• Kukweza Mwendo Kumakweza
• Maondo Opachika ku Chifuwa
• Kupachika Bicycle Crunches
• Ma Wipers Opachikidwa pa Windshield
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Halle Berry ndi mfumukazi ya fitspo. Ali ndi zaka 52, wojambulayo akuwoneka kuti akhoza kukhala azaka zoyambirira za 20, ndipo malinga ndi wophunzitsa wake, ali ndi masewera azaka 25. Chifukwa chake sizodabwitsa kuti mafani ake amafuna kudziwa zinsinsi zake zonse zolimbitsa thupi.

Ichi ndichifukwa chake kwa miyezi ingapo yapitayi, wochita seweroli wakhala akuchita kanema wa #FitnessFriday sabata iliyonse pa Instagram limodzi ndi mphunzitsi wake Peter Lee Thomas, akugawana maupangiri azakudya komanso zolimbitsa thupi zomwe zimamuthandiza kuti azikhala bwino.

Zolemba zake zaposachedwa kwambiri zimangonena za kumanga maziko olimba - osati kungopanga zokongoletsa, zosemedwa. "Zomwe ndaphunzira pamaphunziro anga chaka chatha ndikuti maziko olimba amathandizira gawo LILILONSE la thupi lanu, ndipo ngati mukuchita masewera olimbitsa thupi molondola, mumakhala mukumvana nawo nthawi zonse," adalemba. "Tsopano ndiko kupambana / kupambana." (Kuti mudziwe zambiri ngati izi, onani zakudya zabwino zonse komanso upangiri wolimbitsa thupi Halle Berry watsikira pa Instagram chaka chino.)

Tengani chithunzi pazithunzi pansipa ndikutsatira kutsogolera kwa Berry nthawi ina mukadzalimbikitsidwa. (Kuwulula kwathunthu: Kusunthaku sikophweka. M'malo mongolowa, kungakhale bwino kuwagwiritsa ntchito ngati cholimbikitsira ndikuphatikizira banja lanu muntchito yanu kuti muyambe.)

Nyamulani Zokwawa ndi Bench

Yambani pa zinayi zonse moyang'anizana ndi benchi. Onetsetsani kuti mawondo anu akugwedezeka pansi musananyamule dzanja limodzi mmwamba ndikuliyika pa benchi. Bwerezani mayendedwe omwewo ndi dzanja lina kenako mubwerere poyambira, dzanja limodzi nthawi, kuti mumalize kuyambiranso.

Kudumpha Kumbali ndi Mbali

Ikani manja awiri pa benchi ndi mapazi onse pansi mbali imodzi. Kenako kudumpha pa benchi ndikubwerera komwe mudayambira kuti mumalize rep.

Reverse Chimbalangondo Kukwawa ndi Maondo Okwera

Yambani pazinayi zonse moyang'ana kutali ndi benchi. Onetsetsani kuti mawondo anu akugwedezeka pansi musanakweze phazi limodzi pa benchi. Bwerezani mayendedwe omwewo ndi phazi linalo ndikubwezeretsanso mapazi onse limodzi kuti mumalize kuyambiranso.

Kupachika Oblique Twist

Ikani mikono yanu mu zingwe zomangiriridwa ku cholembera ndikukoka maondo anu mozungulira pachifuwa chanu kwinaku mukupindika ngati mukuyesera kufikira chigongono chanu ndi bondo lanu. Bweretsani miyendo yanu pamalo omwe mumayambira ndikubwereza mayendedwe omwewo mbali inayo kuti mumalize kuyankha.

Kukweza Mwendo Kumakweza

Popachikidwa pa kapamwamba kokokera mmwamba, bweretsani miyendo yonse kuti ikhale yopingasa pansi. Onetsetsani kuti akuwongoka mwangwiro. Gwiritsani malowo kwa masekondi pang'ono kuti muwotche, kenako ndikubweretsani miyendo yanu kuti mumalize kuyambiranso.

Maondo Opachika ku Chifuwa

Mukakhala pazenera zokoka, kokerani mawondo anu kuchifuwa chanu. Gwirani kwa masekondi angapo ndikumasula.

Kupachika Bicycle Crunches

Ganizirani izi ngati zidutswa za njinga nthawi zonse kupatula kuti mudzakhala mutapachikidwa pazenera. Ingobweretsani bondo limodzi kupita pachifuwa ndikubwerera pansi, ndikutsatira lotsatira. Bwerezani mwachangu momwe mungathere kuwotcha maziko anu.

Ma Wipers Opachikidwa pa Windshield

* Zotsogola * samalani! Gwirani kapamwamba kokoka ndikukweza miyendo yanu molunjika padenga mpaka thupi lanu likhale lofanana ndi U. Kuchokera pamenepo, sinthani miyendo yanu mbali imodzi ya thupi lanu kenako kupita kumzake kumaliza rep. (Lankhulani za kutopa.)

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