Ma Resource Band Workout Victoria's Secret Models Amachita Akuyenda

Zamkati

• Atolankhani Amapewa
• Alternating Shoulder Press
• Triceps Extension
• Kukaniza Band Row
• Alternating Row
• Obliques Mphamvu Kupotokola Kumanja
• Obliques Power Kupotokola Kumanzere
• Onaninso za

Josephine Skriver ndi Jasmine Anatenga zolemera zachikondi, zingwe zankhondo, ndi mipira yamankhwala monganso Mngelo wa Victoria Secret wa Victoria, koma alinso masewera kuti asinthe. (Onani masewera awo a Starbucks!) Chifukwa chake sizosadabwitsa kuti awiriwa posachedwa adalemba masewera olimbitsa thupi anzeru kulikonse kuchokera pagombe. Munkhani yaposachedwa ya Instagram, Skriver adawonetsa kulimbitsa thupi kwa thupi lakumtunda pogwiritsa ntchito bandi yolimbana itakulungidwa pamtengo wa kanjedza.

Ganizirani chifukwa ichi #10,462,956 kuti gulu lotsutsa ndiloyenera-pack pamaulendo-koma limabweranso kunyumba. Yesani chizoloŵezi ichi ngakhale mukungoyesa kupewa kuchulukana kwa masewera olimbitsa thupi kapena mukufuna mndandanda womwe umagunda ma biceps, triceps, mapewa, ndi obliques. Pezani mtengo (kapena mlongoti), gwirani gulu lolimbana ndi zogwirira, ndi mphamvu kupyolera mumagulu atatu a zochitika zotsatirazi. (Zokhudzana: Zolimbitsa Thupi Zabwino Kwambiri Zomwe Mungayesere Ndi Mtundu Uliwonse wa Kukaniza Band)

Atolankhani Amapewa

Imani moyang'ana kutali ndi mtengo kapena chinthu chokhazikika, phazi limodzi kutsogolo, mawondo opindika pang'ono. Gwirani zogwirira zonse ziwiri ndikuyamba ndi zigongono zobwerera mmbuyo, manja ndi khwapa. Dinani zogwirira kutsogolo kuti muwongole zigongono. Pang'onopang'ono ndikuwongolera, jambulani zigongono kubwerera poyambira. Chitani 20 reps.

Alternating Shoulder Press

Imani moyang'ana kutali ndi mtengo kapena chinthu chokhazikika ndi phazi limodzi kutsogolo, mawondo opindika pang'ono. Gwirani zogwirira zonse ziwiri ndikuyamba ndi zigongono zokokera kumbuyo, manja ndi makhwapa. Dinani mkono wakumanja kutsogolo kuti muwongole chigongono. Mapindani mkono ndi kukokera chigongono kubwerera pamalo poyambira ndi kuwongolera. Lembani dzanja lamanzere kutsogolo kuti muongole chigongono. Pindani ndi kujambula chigongono chakumanzere kuti mubwerere poyambira. Pitirizani kusinthana mbali. Chitani 20 reps.

Triceps Extension

Imani moyang'ana kutali ndi mtengo kapena chinthu chokhazikika, phazi limodzi kutsogolo, mawondo opindika pang'ono. Kuwagwira onse awiri kumbuyo kwa mutu ndi zigongono mokhotakhota. Kankhirani kukana kuti muwongole zigongono ndikubweretsa zogwirira patsogolo. Pang`onopang`ono ndi kulamulira, maondo akhungu ndi kujambula manja kubwerera ku malo poyambira. Chitani 20 reps.

Kukaniza Band Row

Imani moyang'anizana ndi mtengo kapena chinthu chokhazikika, mawondo atawerama pang'ono. Gwirani zogwirira zonse ziwiri. Yambani ndi manja otambasulidwa molunjika. Finyani mapewa kuti mukokere zigongono kumbuyo, kubweretsa zogwirira pafupi ndi makhwapa. Pang`onopang`ono ndi ulamuliro, kuwongola mikono pamene kubweretsa amangomvera kutsogolo kubwerera poyambira. Chitani 20 reps.

Alternating Row

Imani moyang'anizana ndi mtengo kapena chinthu chokhazikika, mawondo atawerama pang'ono. Gwirani zogwirira zonse ziwiri. Yambani ndi manja otambasulidwa molunjika. Jambulani chigongono chakumanja kumbuyo kuti mubweretse chogwirira kukhwapa. Pepani chigongono chakumanja kuti mubweretse chogwirira kutsogolo poyambira. Bwerezani mbali inayo, kujambula chigongono chakumanzere kumbuyo, kenako pang'onopang'ono ndikuwongola dzanja kuti muyambe poyambira. Pitirizani kusinthana mbali. Chitani 20 reps.

Obliques Mphamvu Kupotokola Kumanja

Imani ndi mbali yakumanzere ya thupi loyang'ana pamtengo kapena chinthu chokhazikika, mutagwira manja onse awiri kutali ndi thupi kupita pachinthucho, zigongono zokhota pang'ono. Gwiritsani ntchito pachimake kuti mutembenuzire torso madigiri 180 kumanja, kukoka magwiridwe kutali ndi chinthu. Onjezani pang'onopang'ono torso kumanzere kuti mubwerere poyambira. Chitani 20 reps.

Obliques Power Kupotokola Kumanzere

Imani ndi mbali yakumanja ya thupi moyang'anizana ndi mtengo kapena chinthu chokhazikika, kugwira zogwirira ntchito zonse pamodzi kutali ndi thupi kulunjika chinthucho, zigongono zopindika pang'ono. Gwiritsani ntchito pachimake kuti mutembenuzire torso madigiri 180 kumanzere, ndikukoka ma handles kutali ndi chinthu. Pepani pang'onopang'ono kupita kumanja kuti mubwerere poyambira. Chitani 20 reps.

Onaninso za