Zochita 4 Zokwera Masitepe kuchokera ku Cassey Ho Zomwe Zitha Kujambula Thupi Lanu Lapansi

Zamkati

• Kupita ku Arabesque
• Kukweza Miyendo Yam'mbali
• Lunge
• Crossover
• Onaninso za

Anthu ambiri amakhala ndi ubale wachikondi ndi wokwerera masitepe. Mupeza imodzi pafupifupi pafupifupi masewera olimbitsa thupi aliwonse, ndipo ndiyosavuta kugwiritsa ntchito. (Gawo limodzi lotsatizana pambuyo pake, sichoncho?) Koma masitepe amenewo paliponse akhoza kuchita zambiri kuposa kungokweza kugunda kwa mtima wanu. Makina a "cardio" amatha kuchita zodabwitsa pakulimbitsa thupi lanu lapansi - mukamagwiritsa ntchito mawonekedwe oyenera, inde. (Nazi zifukwa zisanu zomwe zimakwera masitepe ndizofunika kwambiri nthawi yanu.)

Cassey Ho, wolimbitsa thupi kumbuyo kwa Blogilates, amachita zomwezo ndipo wateteza masewera olimbitsa thupi osavuta anayi omwe ali oyenera kuwombera zofunkha zanu. "Sindinaganize kuti ndinganene izi koma ndimakonda Stairmaster," adalemba pambali pa kanema yemwe adachita izi pa Instagram. "Yesani kusuntha kwatsopano kwa 4 uku nthawi ina mukamapewa masewerawa. Chitani 1 min [yamtundu uliwonse] ndikusinthasintha! Ndimachita izi kwa mphindi pafupifupi 30 kenako ndikayamba kulemera pambuyo pake!" (Zokhudzana: Ma Blogilates 'Cassey Ho Akuwulula Momwe Mpikisano wa Bikini Unasinthiratu Njira Yake Yathanzi ndi Kulimbitsa Thupi)

Nazi njira zothetsera masewera olimbitsa thupi:

Kupita ku Arabesque

Khazikitsani masitepe anu pa mlingo wa 4 kapena 5. Pamene mukukwera ndi mwendo umodzi, ikani pang'ono m'chiuno ndikugwedeza mwendo wina kumbuyo kwanu ndikuzungulira kunja pang'ono. Bwerezani mayendedwe omwewo ndi mwendo wina kuti mumalize kuyambiranso. Pitirizani kwa mphindi imodzi.

Kukweza Miyendo Yam'mbali

Sungani wokwera masitepe pamiyeso 4 kapena 5. Tembenukani mbali ndikuoloka phazi limodzi kupitirira linalo kuti muyambe kukwera masitepe. Mukadutsa mbali iliyonse, kwezani mwendo wanu kumbali. Onetsetsani kuti phazi lanu lasinthidwa. Bweretsani mwendo wanu pansi ndikubwereza kwa mphindi imodzi musanatembenuke ndikusintha mbali.

Lunge

Bwerani pamlingo wofika 10 kapena 15. Tengani masitepe awiri nthawi imodzi kuti mukwere mwachangu komanso motsetsereka kwa miniti imodzi kuti mupsere. Gwiritsitsani pazitsulo ngati mukufuna thandizo ndipo musayese kubwerera kumbuyo pamene mukukwera.

Crossover

Khazikitsani okwera masitepe pamlingo wa 7 kapena 10. Tembenukira kumbali ndikungodutsa phazi limodzi kutsogolo kwa linalo kuti mukwere masitepe cham'mbali. Pitirizani kwa mphindi imodzi musanayambe kusuntha kachiwiri.

Onaninso za