Khloé Kardashian Adagawana Nawo Kuchita Mimba Kwake Kosangalatsa

Zamkati

• Konzekera
• Kwezani Pamapewa Ndi Gulu
• Kankhirani Pamapewa Ogwedezeka
• Kuyenda Kwabakha Kwotsatira Ndikulimbana
• Zingwe Zankhondo
• Pachifuwa Pama Balance Ball
• Magulu Olemera
• Mbalame-Dog Plank
• Onaninso za

Palibe kukayika kuti Khloé Kardashian ali pachibwenzi chachikulu ndi kulimbitsa thupi. Mtsikanayo amakonda kukweza katundu ndipo saopa kutuluka thukuta. Woyang'anira zenizeni posachedwapa adalemba pa pulogalamu yake kuti ngakhale sanathe kulimbikira monga momwe amachitira nthawi zonse, kukhala ndi pakati sikunamulepheretse kukhala wokangalika.

Adagawana nawo imodzi mwamasewera omwe amakonda kwambiri kuyambira koyambira mpaka kumapeto, ndipo tachita chidwi kwambiri. Kuyembekezera amayi, nazi zolimbitsa thupi zanu kumapeto kwa sabata. Koma, FYI, simuyenera kukhala ndi pakati kuti muyese kulimbitsa thupi kwa Khloé ndikupsa modabwitsa.

Konzekera

Yambani zolimbitsa thupi ndi mphindi 30 wokwera pamakwerero. (Wokwera masitepe ndi chida cha OG chomwe chili choyenera nthawi yanu ndi thukuta.)

Kwezani Pamapewa Ndi Gulu

Imani ndi mapazi otalikirapo pang'ono kuposa m'lifupi m'lifupi mapewa, mutagwira dumbbell m'dzanja lililonse. Bwerani mawondo mu squat. Kankhirani zidendene kuti muyime pamene mukukweza zolemera pachifuwa. Dinani ma dumbbells pamwamba. Bweretsani zolemera poyambira ndikubwereza. Chitani mobwerezabwereza momwe mungathere (AMRAP) masekondi 30. Bwerezaninso 3 zina.

Kankhirani Pamapewa Ogwedezeka

Yambani pamalo okwera kwambiri ndi kanjedza pansi pa mapewa. Pindani ndi kuwongola zigongono kuti mupange kukankha. Dinani dzanja lamanja kumapewa akumanzere, kenako dzanja lamanzere paphewa lamanja. Bwerezani. (Nazi zomwe muyenera kudziwa pokhudzana ndi ma plank mukakhala ndi pakati.)

Kuyenda Kwabakha Kwotsatira Ndikulimbana

Manga gulu lotsutsa pamwamba pa mawondo anu ndikugwira zogwirira ntchito za lamba wa TRX m'dzanja lililonse. Bwerani mawondo ndikukhala pansi, ndikupanga zovuta mu zingwe. Tengani masitepe atatu kumanzere, mukugwada mawondo. Pindani mikono kuti mubweretse zomangira pachifuwa. Tengani masitepe atatu kumanja. Pindani mikono kuti mubweretse zingwe pachifuwa. Chitani AMRAP kwa masekondi 30. Bwerezani kawiri kawiri.

Zingwe Zankhondo

Yambani kugwada ndi mwendo wakumanja kutsogolo ndi bondo lakumanzere kumbuyo ndikupumira pa Waff Mini Elite (chida chopumira choyenda bwino chomwe sichimalemera chilichonse), mutagwira kumapeto kwa chingwe chankhondo m'dzanja lililonse. Yendetsani manja mwachangu ndi pansi, wina ndi mnzake kwa masekondi 45. Sinthani miyendo ndikubwereza. Bwerezani katatu. (Zokhudzana: Zochita Zolimbitsa Thupi 8 Zomwe Aliyense Angachite)

Pachifuwa Pama Balance Ball

Bodza mmbuyo ndi mapewa atakwera pa mpira woyenera, mapazi kupumula m'lifupi-paphewa kupatukana pansi patsogolo panu. Gwirani dumbbell m'dzanja lililonse ndi zigongono zopindika pamakona a digirii 90. Wongolani mikono kuti musindikize mabelu oyang'ana padenga. Pindani zigono kuti mutsitse ma dumbbells ndikubwerera pamalo oyamba. Chitani magawo atatu a 30 obwereza. :

Magulu Olemera

Manga mkanda wolimbana ndi miyendo yanu pamwamba pa mawondo. Pogwiritsa ntchito makina osindikizira mwendo, ikani mapazi papulatifomu ndi Waff Mini pansi pa phazi lililonse. Kukanikiza zidendene, tambasulani miyendo kukankhira nsanja kutali, gwirani apa kwa mphindi imodzi, kenako pang'onopang'ono bwererani pamalo oyamba.

Mbalame-Dog Plank

Yambani pamiyendo inayi ndi bondo lamanzere ndi dzanja lamanja loyendetsedwa ndi Waff Minis. Kwezani dzanja lamanzere ndi mwendo wamanja kuti mufanane ndi nthaka. Gwiritsani masekondi 30. Sinthani mbali ndikubwereza.

Onaninso za