Wotchuka Wachikondi Ndi Bulu Lopambana: Beyonce

Zamkati

• Onaninso za

Kumbuyo kolimba kwa nyenyeziyi ndikumapeto kwa zoyeserera zovina, kuthamanga, ndi magawo ochitira masewera olimbitsa thupi asanayambe ulendo. "Ndimapanga ma squat ambiri chifukwa cholanda zanga!" celeb wachigololo watero. Katatu kapena kasanu pa sabata (malingana ndi ndandanda yake yoyenda), Beyonce amagwira ntchito ndi katswiri wolimbitsa thupi wa Miami Marco Borges. "Timachita kusakanikirana kosiyanasiyana kwamphamvu pogwiritsa ntchito zida zosiyanasiyana nthawi ya ola limodzi," akutero Marco. "Kuzisintha kumatsimikizira kuti tikulimbana ndi gulu lililonse laminyewa."

Ntchito ya Beyonce:

Katatu pasabata, tengani magulu awiri kapena atatu azolimbitsa thupi.

Mufunika:Thupi la Thupi la 8- mpaka 15-mapaundi ndi mpira wolimba. Pezani zida ku spri.com.

Body Bar Hip Lift

Ntchito: Matako ndi ma hamstings

A. Bodza nkhope ndi kumbuyo kumbuyo pa mpira wolimba ndikugwira Thupi Lathupi m'chiuno mwako, mawondo atapindika madigiri 90 ndipo thupi limayenderana mapewa mpaka

mawondo.

B. Chiuno chocheperako, imani kaye kuwerengera 1, kenako fanizani ma glute kuti mubwerere poyambira, ndikubwereza. Chitani 12 mpaka 15 kubwereza.

Kukulitsa Mwendo Umodzi

Ntchito: Matako, nsana, ndi nthambo

A. Lowani m'malo a thabwa ndi zipilala pa mpira wosasunthika, mapewa olumikizidwa pamwamba pa mawondo. Phimbani bondo lakumanzere, kukokera mpira kuchifuwa.

B. Khalani mwendo wamanzere bata, kwezani mwendo wakumanja kuti ufulumire kumbuyo kwanu, mwendo wakumunsi, ndikubwereza. Chitani 10 mpaka 12 kubwereza, kenaka sinthani mbali kuti mumalize. (Ngati izi ndizovuta kwambiri, gonani ndi chiuno chokhazikika pa mpira; kwezani ndikutsitsa miyendo yonse.)

Onaninso za