Sexier nthawi yotentha: Masabata 11 ndi 12 Olimbitsa Thupi Lapagombe

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Takulandilani ku masabata 9 ndi 10 pakusintha kwa thupi lanu chilimwe! Zochita izi ndizofanana ndi zomwe mudachita sabata imodzi ndi ziwiri, masabata atatu ndi anayi, masabata asanu ndi asanu ndi limodzi, masabata asanu ndi awiri ndi asanu ndi atatu, ndi masabata asanu ndi anayi ndi khumi chifukwa amangofunika kulemera kwa thupi lanu ndi mphindi 15 kuti muphwanye. thukuta ndi kamvekedwe ka minofu kuchokera kumutu mpaka kumapazi. Pulogalamuyi imakhala ndi zochitika zolimbitsa thupi kwambiri, zotsatiridwa ndi kusuntha kocheperako kukuthandizani kuphulitsa mafuta ambiri munthawi yochepa. Tiyeni tiyambe!

Momwe imagwirira ntchito: Kwa masekondi 30, bwerezani mobwerezabwereza kusuntha kulikonse momwe mungathere, poyang'ana kukhalabe ndi mawonekedwe oyenera nthawi yonseyi (onetsani makanema kuti awone mawonekedwe olondola). Ngati makonzedwe anu ayamba kuwonongeka, chepetsani ndikumaliza kubwereza kochepa. Pamene mukupita patsogolo, mudzatha kubwereza kubwerezabwereza nthawi iliyonse ya masekondi 30.

Zolimbitsa thupi 11: Kutsika kwa thupi ndi cardio

Mwezi: 3

Masabata: 1 ndi 2

Masiku: 1 ndi 3 brightcove.createExperiences ();

Ntchito 12: Thupi lapamwamba ndi cardio

Mwezi: 3

Masabata: 1 ndi 2

Masiku: 2 ndi 4 brightcove.createExperiences ();

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