Zolimbitsa Thupi 5 za Anzanu kuchokera ku Tone It Up Atsikana Kuti Muyesere ndi BFF Yanu

Zamkati

• 1. Gulu Lobwerera Kumbuyo
• 2. Kuponya Mpira Wamankhwala
• 3. Mankhwala Ball Toss-Crunch
• 4. Mlatho Wothandizana Nawo
• 5. High-Five Plank Hold
• Onaninso za

Kupeza chilimbikitso chofuna kuchita masewera olimbitsa thupi m'nyengo yachilimwe kumakhala kovuta, kotero tidalemba atsikana a Tone It Up kuti musangalale ndi zomwe mungathe kuwonjezera pazochitika zanu ndi mpira wamankhwala chabe kapena thupi lanu-ndi mnzanu wolimbitsa thupi. Chifukwa ndani amene angatipatse mwayi woti titha kukhala naye watsopano kuposa anzathu apamtima komanso aphunzitsi apamtima, Karena ndi Katrina? (Zogwirizana: Yesani Tone It Up Atsikana 'Quickie Total-Body Workout Workout)

1. Gulu Lobwerera Kumbuyo

A. Imirirani kumbuyo, mapazi kutambalala m'lifupi ndi mikono molunjika mbali ndi manja atakumbatirana ndi za mnzanu.

B. Kutsamira mwa mnzanu kuti mukhale wolimba, konzekerani abs yanu, bwezerani m'chiuno mwanu, ndikugwada, ndikutsitsa thupi kukhala lothamanga. Imani pansi, kenako ndikankhireni pomwe mwayambirapo.

2. Kuponya Mpira Wamankhwala

A. Imani moyang'anizana ndi okondedwa wanu, mapazi akutalika pang'ono kusiyana ndi m'lifupi mwake mapewa, mutanyamula mpira wamankhwala kutsogolo kwa chifuwa.

B. Mangirirani m'chiuno ndikugwada maondo, kutsikira mu squat kwinaku mukusunga mpira pamalo omwewo.

C. Onjezani miyendo kwinaku mukutambasula manja kuti muponyere mpirawo kwa mnzanu, yemwe angafike pamalo otsetsereka akagwira mpirawo.

3. Mankhwala Ball Toss-Crunch

A. Gona pansi moyang'anana ndi mnzanu mutagwada ndi miyendo kulowerera.

B. Ndi mpira wamankhwala kutsogolo kwa chifuwa chanu, khalani-mmwamba, ndikuponyera mnzanuyo pamene mukufika pamwamba pa sit-up yanu.

4. Mlatho Wothandizana Nawo

A. Gona pansi moyang'anizana ndi wokondedwa wanu mutagwada mawondo ndipo zidendene za nsapato zanu zikukanikizana.

B. Mukamagwira mapazi anu ndikukhudza mawondo anu, onjezani manja anu mbali zanu ndikukankhira manja anu pansi mukamagwiritsa ntchito abs yanu kukweza mabowo anu pansi.

5. High-Five Plank Hold

A. Yambani pamalo okwera moyang'ana mnzanu.

B. Kusunga mchiuno mwanu mofanana, fikani dzanja lanu lamanja kupita kwa okwatirana asanu. Bwererani dzanja lamanja pansi ndikubwereza ndi dzanja lamanzere.

Onaninso za