Yesani Ntchito Yapaderayi Yoyendetsa Thupi ya Anna Victoria

Zamkati

• Glute Bridge + Bridge Yaifupi Ya Glute
• Lunge Pulses + Kickback
• Zoyenda Zoyenda Pansi + Pazamba
• Onaninso za

Pambuyo pophunzitsa munthu payekha Anna Victoria kuchoka pa omwe amatchedwa 'mafuta owonda' kuti akwaniritse, adapanga cholinga chake chothandiza azimayi kusintha matupi awo ndi Maupangiri Awo a Thupi-ndipo kuyambira pamenepo adakhala chidwi cha Instagram. (Ingowonani zithunzi zomwe zili ndi #fitbodyguide ndi #fbgprogress!)

Msonkhano wake woyamba wa FBG usanachitike sabata yamawa, Anna adagawana nafe imodzi mwamagawo atatu omwe adzakhale nawo pamwambowu, kuti mutha kupindula zonse ngakhale simuli ku NYC. (Dziwani za It-trainer pamafunso athu komanso kanema wofulumira ndikuwunika mu 30-Day Slim-Down Challenge!

Glute Bridge + Bridge Yaifupi Ya Glute

2 Round (1 Round = 10 Glute Bridges + 10 Narrow Glute Bridges

Yambani mwa kugona pansi ndi mawondo opindika pang'onopang'ono za 90-degree. Mapazi ayenera kutalika m'lifupi.

Kwezani mchiuno ndikuyendetsa gululo kudzera zidendene. Imani kanthawi kochepa pomwe mchiuno mwakwezedwa kwambiri ndikufinya glutes.

Bwererani pamalo oyambira ndikubwerezanso kuchuluka komwe kwanenedwa.

Chitani zomwezo kayendedwe ka yopapatiza glute mlatho, koma m'malo kuika mapazi phewa m'lifupi motalikirana, kubweretsa mapazi pamodzi mbali ndi mbali. Bwerezani kuchuluka kwa omwe abwereza. Iyi ndi round imodzi. Bwerezani maulendo awiri.

Lunge Pulses + Kickback

5 Round (1 Round = 3 Lunge Pulses + 1 Kickback)

Yambani m'mapapo.

Thupi locheperako kuti muchite bwino, ndipo pangani malowa m'malo atatu.

Pambuyo pa kugunda kwachitatu, bwererani kumbuyo mwendo ndikufinya glutes! Onetsetsani kuti musatuluke pachifuwa pobwerera kuti mukhale ndi mawonekedwe oyenera. Iyi ndi raundi imodzi. Bwerezani maulendo asanu, kenaka bwerezani mwendo wina kwa maulendo asanu.

Zoyenda Zoyenda Pansi + Pazamba

10 Round (1 Round = 2 Squat Pulses + 1 Squat Jump)

A Yambani pamalo otsekemera ndipo pitirizani kuyendetsa kayendetsedweko mwa kuimirira pang'ono, kenako mubwerere mu squat. Chitani izi mwanjira zitatu.

B Pambuyo pa kugunda kwachiwiri, gwirani squat ndikulumphalumpha mmwamba momwe mungathere, ndikuponyera manja kumbuyo. Ikani pamalo osanja ndikubwereza. Pamwamba pa squat kulumpha, Finyani glutes! Iyi ndi raundi imodzi. Bwerezani maulendo 10.

Onaninso za