Ultimate Miyendo ndi Matako

Zamkati

• Onaninso za

Chopangidwa ndi: A Jeanine Detz, Woyang'anira Fitness wa SHAPE

mlingo: Wapakatikati Kutsogola

Ntchito: Thupi Lotsika

Zida: Mpira Wamankhwala; Zolakwika; Gawo la Aerobic; Mbale Wolemera

Chepetsani ntchafu zanu ndikukhazikika matako anu ndi pulani yovutayi. Chitani 2 kapena 3 seti za 10 mpaka 12 kusuntha kulikonse, kupumula mpaka masekondi 60 pakati pa seti. Kuti muwonjezere kutentha kwa kalori, jumps zodumpha pakati pa kusuntha kulikonse kwamphamvu.

Kulimbitsa thupi kumachita izi:

2. Swiss Ball Hip Kweza

3. Dumbbell Split Jump

4. Ng'ombe Kwezani

5. Dumbbell Mbali Lunge

6. Kukhudza

7. Chule

8. Criss-cross KickYesani zolimbitsa thupi zambiri zopangidwa ndi SHAPE Fitness Director a Jeanine Detz, kapena pangani masewera olimbitsa thupi anu pogwiritsa ntchito Chida chathu Chomanga Cholimbitsa Thupi.

Onaninso za