Umjikelezo ka-Anna Victoria Wemizuzu engama-20 we-Toned Booty ne-Core

-Delile

• Isifunda sokuqala: Iyakhazimula + Ithanga Langaphakathi
• Isifunda Sesibili: Isisekelo
• Buyekeza kwe-

Enye yemibono eyiphutha enkulu yokufaneleka ukuthi udinga ukuchitha ithani lesikhathi ejimini ukuze ubone imiphumela. Iqiniso ngukuthi, ungashisa amanoni futhi wakhe imisipha ekhaya noma ngabe ufushane ngesikhathi ngokuhlanganisa ukuqeqeshwa kwe-cardio namandla ku-Amazing eyodwa esebenza kahle kakhulu, yokugijima ngenhliziyo. Lokhu kuqeqeshwa kwesifunda okuvela kumqeqeshi nethonya lomzimba u-Anna Victoria wenza lokho ngemizuzu engama-20. Enze la ma-circuits amabili ngokukhethekile ohlelweni lwakhe olusanda kwethulwa lwe-Body Love-ukuze uqondise isinqe sakho, amathanga, nomnyombo wakho futhi ulungele ukuthwebula isithombe ozishuthe sona soguquko. (Okuhlobene: U-Anna Victoria Uchaza Ngempela Ukuthi Ukufaneleka Kufanele Kube Yini Ngokuqondene Nebhalansi)

Isebenza kanjani: Qedela isifunda sokuqala izikhathi ezintathu, uphumule imizuzwana engama-30 phakathi. Bese uqedela isifunda sesibili amahlandla ama-3, uphumule imizuzwana engama-30 phakathi.

Uzodinga: Isethi eyodwa esindayo (amakhilogremu ayi-15 kuye kwangama-25) nokukhanya okukodwa (amakhilogremu amahlanu kuye kwayi-10) ama-dumbbells.

Isifunda sokuqala: Iyakhazimula + Ithanga Langaphakathi

ISumo Squat

A. Ukubamba isethi esindayo yama-dumbbells ekuphakameni kwamahlombe, yima ngezinyawo ububanzi ngaphezu kobubanzi behlombe futhi izinzwane zivele kancane.

B. Pushisa okhalweni emuva futhi uhlale phansi, ugcine isifuba phezulu futhi uphume amadolo.

Yenza izikhathi ezingu-12.

ISumo Stiff-Leg Deadlift

A. Yima ngezinyawo ezibanzi kune-hip-wide apart, izinzwane zivele kancane, ziphethe i-dumbbell esindayo esandleni ngasinye.

B. Gobisa amadolo kancane, buyisela izinqulu emuva, bese ugoba umlenze phambili kuze kube yilapho umzimba ongenhla uqondana naphansi, izisindo zehliselwe phansi. Buyela endaweni yokuqala.

Yenza ama-reps ayi-12.

USumo Squat Uyagxuma

A. Yima izinyawo zakho zibe banzi kunobubanzi benyonga, izinzwane ziphume kancane, izandla ziboshwe phambi kwesifuba.

B. Gobisa amadolo akho uphinde uphushe izinkalo emuva ukuze ungene esimweni sokugcwala, ugcine izithende zakho phansi nomhlane wakho uqonde.

C. Gxuma ngokuqhuma bese ubuyela emuva endaweni yokuma.

Yenza ama-reps ayi-12.

Phumula imizuzwana engama-30 bese uphinda izikhathi ezimbili ngaphezulu.

Isifunda Sesibili: Isisekelo

Ipulangwe Eliseceleni + Finyelela Kuyo

A. Qala endaweni yepulangwe eseceleni kwengalo yakho yangakwesokudla, ugcine ihlombe lakho phezu kwengqiniba yakho nonyawo lwakho lwesobunxele lubekwe ngaphezulu kwesokudla sakho.

B. Nge-dumbbell ekhanyayo esandleni sakho sobunxele, nweba ingalo yakho iqonde phezulu ophahleni, bese ufinyelela ngaphansi futhi udlule okhalweni lwakho, ugcine isifuba sakho sizinzile.

Yenza ama-reps angu-12 ohlangothini ngalunye.

I-Bird-Dog Crunch

A. Qala endaweni yokubeka itafula kuzo zozine izinyawo.

B. Phakamisa unwebe umlenze wangakwesokunxele emuva ngenkathi uphakamisa futhi welula ingalo yangakwesokudla iqonde phambili, ama-biceps eduze kwendlebe.

C. Gobisa ingalo yakho nomlenze kanyekanye ukuze ufike endaweni eshwabene. Buyela endaweni yokuqala.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

I-Snap Jump + 3-Second Plank

A. Qala endaweni ephezulu yepulangwe, bese ugxuma zombili izinyawo bese ubuyela emuva ngokushesha.

B. Yehlela eplanini lengalo bese ubamba imizuzwana emi-3.

Yenza izikhathi ezi-5.

Phumula imizuzwana engama-30 bese uphinda izikhathi ezimbili ngaphezulu.

Buyekeza kwe-