Wotchuka Wachigololo wokhala ndi Abs Wabwino Kwambiri: Nicole Scherzinger

Zamkati

• Onaninso za

"Monga wovina, ndiyenera kukhala wolimba mtima," akutero a Kuvina Ndi Nyenyezi ngwazi. Kuti achite izi, amagwira ntchito masiku osachepera asanu pa sabata nthawi zambiri ndi Adam Ernster, mphunzitsi wake waku Los Angeles. Pakati pa mphindi 60 mpaka 90, awiriwa amayenda maulendo atatu kapena anayi mwamphamvu amayenda pang'ono pakati, kuphatikiza Cardio wambiri. Payekha, Nicole amathamanga ndikutsatira chizolowezi chopanda zida.

Nicole Scherzinger Workout:

Chitani 2 kapena 3 seti iliyonse yamasewera olimbitsa thupi katatu pa sabata.

Mufunika: A Bar mpaka Thupi la mapaundi 6 mpaka 12 ndi gulu lotsutsa kapena chubu. Pezani zida ku spri.com.

Bar Crunch

Ntchito: Abs

A. Bodza ndi mawondo ogwada ndikuthyola kufanana ndi nthaka, ndikugwira Thupi Lathupi pachifuwa. Kudumpha, kufika pamtunda pamwamba pa mawondo; kuchepetsa ndi kubwereza. Chitani maulendo 8 mpaka 12.

B. Lonjezani miyendo mainchesi angapo kumtunda ndikugwirani kumbuyo kwa mutu. Bweretsani bondo lakumanzere pachifuwa, kenako sinthani miyendo kuti mumalize 1 rep. Chitani maulendo 8 mpaka 12.

Kuyimilira Koyimirira

Ntchito: Zovuta

A. Mangirirani chubu chothana ndi msinkhu wamiyendo ndikuyimilira ndi dzanja lanu lamanja pafupi kwambiri ndi ilo, mapazi mulifupi. Gwirani chogwirira m'dzanja lililonse kutalika kwa phewa kupita mbali yakumanja, mitengo ya kanjedza ikuyang'ana pansi (chubu chiyenera kukhala chododometsa).

B. Yendetsani kumanzere ndi phazi lamanja mukamazungulira torso kumanzere, ndikukoka mikono kudutsa thupi. Bwererani pamalo oyambira; bwerezani. Kuchita 10 mpaka 12 kubwereza; sinthani mbali kuti mumalize seti.

Bwererani ku matupi ogonana kwambiri patsamba lalikulu ku Hollywood.

Onaninso za