Mphoto Zanyimbo Zachimereka Zam'chaka chino Zabweretsanso Amuna Aakulu

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Tidazolowera kukomoka ndi miyendo yayitali, ma killer cores, ndi kavalidwe ka kapeti wofiira - koma masana-sitinakonzekere mchitidwe wobwerera kumbuyo womwe umaba chiwonetserochi ku American Music Awards chaka chino. Demi Lovato, Selena Gomez, ndi Ciara (kungotchulapo ochepa) adawapha pamphasa usiku watha ndi ma backline owopsa komanso tsatanetsatane wowoneka bwino.

Ngati pangakhale chowonekeratu pambuyo poti utsi wofiira wapitawo usiku watha, ndiye kuti nyengo ino ikungolowa m'madzi. Koma chinsinsi chakupha mchitidwewu sichili m'machitidwe a celeb (ngakhale ngati Rachael Zoe akufuna kubwera kalembedwe kathu ku maphwando athu a tchuthi nyengo ino sitidzanena ayi ...). Zonse zimatengera zolimba komanso toned kumbuyo. (Ahem, Kick Butt Wanu Ndi Maseŵera Aakulu A Glutes.)

Nkhani yabwino ndiyakuti, ndizotheka kwa anthu wamba. Onjezerani zinthu zitatu izi munthawi yanu yolimbitsa thupi ndikukonzekera kusiya malirime akugwedezeka mukadzuka.

The Forearm Crossover Pushup

Kusunthaku kumayesedwa-ndi-koona pazifukwa: ndi toni yathunthu yathunthu. Yesani kupotoza zachikale monga gawo la Jillian Michaels 'Fat-Burning Bodyweight Workout-ndiye mutha kwenikweni onetsani tanthauzo la minofu.

A Yambani mu thabwa ndi dzanja lakumanzere pansi kutsogolo kwa chifuwa, nsonga za zala ziloze kumanja, kudzanja lamanja kutsogolo kumanzere, zala zolozera kumanzere.

B Pindani zigongono kuti mutsike thupi mpaka manja anu akhudze pansi. Kankhirani thupi. Ndiye 1 rep. Bwerezani kwa masekondi 30.

Kubwezera Lunge

Osewera amatha kudziwika kuti amafera chifukwa chakuchedwa, koma kupalasa kwenikweni ndikulimbitsa thupi kwathunthu - tikulankhula pogwiritsa ntchito 80% ya minofu yanu pakuyenda kulikonse. Yesani kusinthaku kosinthira 11 kuti mupeze chiwonkhetso chonse chakumbuyo.

A Imani pafupi phazi limodzi kuchokera kumbuyo kwa okwera ndikuyang'ana patali, manja mchiuno. Ikani zala zakumanzere pampando kuti muyambe. Tembenuzirani mwendo wakumanzere kumbuyo, pindani bondo lakumanja m'mphuno. Bwererani poyambira. Bwerezani nthawi 15, kenako sinthani mbali.

Bulu Buster

Simungathe kupha zowonda zakumbuyo ngati muiwala za buti. Kuthamanga kwakukulu ndikofunikira pakumenyetsa kukondana kumeneku kuti andiyang'anire. Bwererani kumbuyo kwanu ndi zida zovinazi zomwe zikuyenda kuvina pakulimbitsa thupi

A Khalani pa zinayi zonse. Lonjezani mwendo wamanja kumbali ya kutalika kwa m'chiuno ndikusintha phazi kuti muyambe.

B Kusunga mwendo utali m'chiuno, pindani bondo lamanja kuti musese mwendo kumbuyo ndikuloza chala chakumanzere; yang'anani kumbuyo kumapazi. Bweretsani mayendedwe. Sinthani mbali; kubwereza 8 mpaka 10 nthawi.

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