Ukuzivocavoca Kwemilenze Okulula oku-4 okuvela ku-Anna Victoria Ongakwenza Ngokuphelele Noma Kuphi

-Delile

• IGlute Bridge
• Ibhokisi Squat
• Jumping Lunge
• Jump Turn
• Buyekeza kwe-

U-Anna Victoria angahle aziwe ngokuzithanda kwakhe okwangempela, kepha ukusebenza kwakhe okungumbulali we-Fit Body Guide okumzuzele abalandeli abayi-1.3 million be-Instagram abavela emhlabeni jikelele. Ukwethulwa kabusha kwakhe kwakamuva kohlelo lokusebenza lweBody Love ngezinhlelo ezintathu ezintsha kufaka uhlelo lwamasonto ayi-12 lwe-bodyweight Shred oludinga imishini eyi-zero. (Bheka ukuqeqeshwa okugcwele kweShred kusuka ku-Anna Victoria lapha.)

Ukuze anikeze abalandeli bakhe ukunambitheka kwalolu hlelo, umuzwa wokuqina osanda kwabelana ngawo ku-Instagram wakhe ukunyakaza kwemilenze emine elula ukusuka Iviki 1 lohlelo lwe-Shred ongakwenza noma yikuphi. Kodwa ngenxa yokuthi lokhu kuzivocavoca kungenziwa ekhaya akusho ukuthi kunjalo kulula. Le minyakazo ikhomba ngqo isinqe sakho namathanga akho futhi kuzokulungela ukuthumela eyakho uguquko selfie ngokushesha!

Thatha isithombe kuvidiyo kaVictoria (lungiselela ama-puppy cameos) bese ulandela ngokuzayo lapho ufuna i-sweatsh sesh esheshayo yokuqopha umlenze. Phinda isifunda kathathu ukuthola imiphumela ephezulu.

IGlute Bridge

Usebenzisa isihlalo, yakha indawo yebhuloho lapho amahlombe akho ehlezi onqenqemeni lwesihlalo, izinyawo zibekwe eceleni kobubanzi be-hip, nezinqulu zihambisana namadolo (ahambisana naphansi). Yehlisa izinkalo zakho phansi, bese ucindezela ezinyaweni ukuphakamisa okhalweni bese ubuyela ekuqaleni. Qinisekisa ukuthi ugoba ezinqulwini futhi awugodli umhlane ukuze wehlise phansi. Yenza ama-reps angama-20. (PS Ekugcineni ungathuthuka ngokwengeza isisindo kulo mnyakazo onjenge-barbell hip thrust.)

Ibhokisi Squat

Yima izinyathelo ezimbalwa ngaphambi kwesihlalo sakho izinyawo ezibanzi kancane kunobubanzi be-hip-width. Hinge ezinqulwini nasemadolweni ukuze wehlele esikhunjeni kuze kube yilapho ama-glutes akho ethepha ngaphezulu kwesihlalo. Ngaphandle kokufaka noma yisiphi isisindo esihlalweni, cindezela ezinyaweni ukusukuma ubuyele endaweni yokuqala. Yenza ama-reps angama-20.

Jumping Lunge

Qala endaweni yokubopha ngomlenze owodwa ngaphambili, bese wehla kuze kube womabili amadolo akha ama-engela angama-90 degree. Gxuma uphinde ushintshe imilenze, ufike kancane ngolunye unyawo ngaphambili, bese wehla ngokushesha ungene emgodini. Ukuguqula, uVictoria uncoma ukuqala endaweni yokubopha futhi wenze ukweqa okuncane ngaphandle kokushintsha imilenze. Yenza ama-reps ayi-10 ngohlangothi ngalunye.

Jump Turn

Isikwele esinezinyawo ezibanzi kancanyana kunobubanzi be-hip phakathi, isinqe emuva, isifuba phezulu, nezandla eziboshwe phambi kwesifuba. Gxuma, welule ezinqulwini zakho, emadolweni, nasemaqakaleni kuyilapho uguqula amadigri angu-180 emoyeni ukuze uhlale ku-squat ubheke kolunye uhlangothi. Yeqa futhi, ujikele kolunye uhlangothi ukuze ubuyele endaweni yokuqala. Yenza izikhathi ezi-5 ohlangothini ngalunye.

"Qaphela ukuthi ngigxuma ngijikela kwesokunxele nakwesokudla," kusho uVictoria eceleni kwevidiyo. "Kubaluleke kakhulu ukushintshashintsha ukweqa ngandlela-thile, ngoba uma weqa ngakwesobunxele kuphela, ufundisa umzimba wakho ukuqinisa imisipha kuphela ohlangothini olulodwa lomzimba wakho. Ngenkathi ukugxuma nokujija kolunye uhlangothi kungazwakala kunzima ... kimina ijikela kwesokudla) kubalulekile ukwenza njalo, ukuze ungadali ukungalingani phakathi kwezinhlangothi zombili." (Okwengeziwe: Bheka Isekethe ka-Anna Victoria Yemizuzu engama-20 ukuze uthole i-Toned Booty ne-Core)

Buyekeza kwe-