Victoria Secret Model Romee Strijd Amagawana Mwendo Wake ndi Matako Olimbitsa Thupi

Zamkati

• Otentha
• Bulu Amenya
• Moto Hydrant
• Kona Kick
• Kukaniza Band Walk
• Kulimbana Band Squat
• Glute Bridge
• Cardio Kuphulika
• Onaninso za

Osalakwitsa: Wokongola wachi Dutch Romee Strijd ndi wamphamvu. Ngati mwadutsapo pa Instagram yake, mudzazindikira msanga kuti wazaka 22 ndiwokonda nkhonya, zingwe zankhondo, ndikuwongolera mpira wa Bosu. Mwamwayi kwa ife, chinsinsi cha Victoria's Chinsinsi chidayika chimodzi mwazomwe amakonda kwambiri mwendo mu Nkhani Zake za Instagram, kuti mutha kuba chinsinsi chake pa ntchafu zolimba ndi mbuyo yosema. Kuyambira ndi kutentha, Strijd anayenda otsatira ake kupyolera mu masewera asanu ndi limodzi osavuta omwe mungathe kuchita ndi zipangizo zopangira masewera olimbitsa thupi. Onani chithunzichi pansipa ndikutsatira kutsogolera kwa Strijd nthawi ina mukadzakhala ndi malingaliro olimbikitsira thupi.

Otentha

Kuti muyambe, malizitsani kutentha kwa mphindi 15 pa chopondera pa 15% kutsika ma 3.2 miles pa ola limodzi. Strijd akuwonetsa kufinya matako kuti mumve bonasi. (Ngati mumangodana ndi makina opondaponda, nayi njira zinayi zowotchera mafuta kuti muzimenyetsa thukuta.)

Bulu Amenya

Yambani pazinayi zonse ndikukweza mwendo wopindika kuti mupange ngodya ya 90-degree ndi ntchafu yofananira pansi. Kuweramitsa mwendo, bweretsani bondo pansi musanalinyamulenso. Kuti zikhale zovuta, mutha kumangirira zolemera za akakolo monga Strijd adachitira. Yesani ma 20 obwereza, kenako mizere 20 pamwamba, kuthera ndi mphindi ziwiri. Bwerezani mbali inayo. (Mukufuna kuyatsa zofunkha zanu pamoto? Yesani kulimbitsa thupi kwa mphindi zisanu ndi ziwiri za HIIT zomwe zimaphulitsa thupi lanu lakumunsi.)

Moto Hydrant

Kuyambira pa zinayi zonsezo, kwezani mwendo wanu wopindika molunjika kumbali ndikusungilira kuwerengera kawiri-kusunga bondo lanu pamakona a 90-degree. Kenako, tsitsani mwendo wanu pamalo oyambira ndikubwereza kangapo 20, kutsatiridwa ndi nyemba 20 ndikugwira masekondi 20 musanabwererenso mbali inayo.

Kona Kick

Kenako, bweretsani bondo lanu lakumanzere ku chigongono chakumanzere musanawongolere ndikukankhira mwendo kumbuyo ndi diagonal. Mofanana ndi kale, malizitsani 20 reps, 20 pulses, ndi 20-sekondi gwirani musanasinthe mbali.

Kukaniza Band Walk

Tengani masitepe 20 kutsogolo ndi masitepe 20 obwerera kumbuyo ndi gulu lolimba loyikidwa mainchesi awiri pamwamba pa mawondo anu. Onetsetsani kuti gululo likutambasulidwa, kotero kuti miyendo yanu ikhale yotakata pang'ono kuposa kutambasula m'chiuno mukamayenda. (Zogwirizana: Booty Bands Workout Yomwe Imayang'ana Bulu Lako, Chiuno, ndi Ntchafu)

Kulimbana Band Squat

Sungani gulu lotsutsa pamalo omwewo ( mainchesi 2 pamwamba pa mawondo) ndi kuyimirira ndi mapazi otambasuka kusiyana ndi m'lifupi mwa chiuno, zala zoyang'ana kunja pang'ono. Ponyani zofunkha pansi ngati kukhala pampando, kuwonetsetsa kuti kulemera kuli pazidendene zanu ndipo chifuwa chakwezedwa. Bwerezani zolimbitsa thupi nthawi 15. (Zogwirizana: Momwe Mungakulitsire Magulu Owononga Ma Bulu Awo)

Glute Bridge

Kusunga gululo pomwe lili, gona pansi ndi mapazi mutabzala pansi pafupi ndi matako anu. Kanikizani zidendene zanu kuti mukweze ndikufinya ma glute anu ndikukankhira pagulu lotsutsa, ndikupangitsa kuti ntchafu zanu zikhale zolimba. Malizitsani kubwereza ka 15 pogwiritsa ntchito kusuntha konse, kenaka siyani m'chiuno mwanu mutakwera pa bandi kwa 15 pulses, kenaka mutseke ndi 15-masekondi. (Ngati masewerowa ali ovuta kapena opweteka, yesani masewera olimbitsa thupi kwa anthu omwe ali ndi mawondo oipa.)

Cardio Kuphulika

Malizitsani kulimbitsa thupi kwanu ndi chilimbikitso chothamanga mtima mwachangu polumpha chingwe kwa mphindi 5 osapumula. (Umu ndi momwe Kourtney Kardashian amawotchera asanayambe masewera ake ambiri.)

Strijd adatseka Nkhani yake ya IG ndikugwedeza mutu pakufunika kotambasula, ndipo sitinavomereze zambiri. Ndi thupi lanu ndi minofu yanu kutenthedwa, pambuyo pa kulimbitsa thupi ndi nthawi yabwino yogwiritsira ntchito kusinthasintha kwanu. (Kodi mumadziwa kuti zimangotenga mphindi zisanu kuti mupindule ndi kuziziritsa mukatha kuchita masewera olimbitsa thupi? Magawo asanu awa ndi omwe mukufunikira.)

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