Mwezi wachiwiri: Thupi logonana m'mphindi 30 zokha patsiku

Zamkati

• Onaninso za

Kulimbitsa thupi kumeneku, kopangidwa ndi gulu lolimbitsa thupi ku Cal-a-vie Health Spa ku Vista, California, kumagwedeza zinthu (zofunika kwambiri kuti zotsatirazo zizikhala zikubwera) pokutsutsani. Mutha kuchita masewera olimbitsa thupi a Bosu kapena mutayimirira mwendo umodzi, zomwe zimapangitsa minofu yanu kugwira ntchito molimbika kuti mukhale okhazikika. Zikhala zolimba kuposa momwe mwezi wathazi umapangira, koma ndi rep iliyonse, mudzakhala sitepe imodzi kuyandikira thupi lanu lamaloto.

Dongosolo

MMENE NTCHITO

Katatu pamlungu masiku osaponderezana, konzekera ndi mphindi 5 za cardio. Kenaka pangani gawo limodzi la maulendo 10 mpaka 12 paulendo uliwonse, kuima kwa masekondi pang'ono pakati pa masewera olimbitsa thupi kuti mupume. Bwerezani kamodzi ngati mukungoyamba pulogalamuyi, kapena kawiri ngati mudayamba dongosolo mwezi watha. (Pezani zida pa spri.com.)

MUFUNIKA

• awiri a mapaundi 8- mpaka 10 mapaundi
• Bosu
• sitepe kapena benchi
• mpira wolemera mapaundi 3 mpaka 6
• dumbbell wa mapaundi 3 mpaka 5

Pitani ku masewera olimbitsa thupi!

Bwererani kwathunthu Bikini Body Plan

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