Usaziwayo Omnandi Onenkinobho Ehamba Phambili: Beyonce

-Delile

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Ingemuva eliqinile lalesi sihlabani isiphetho sokuzilolongela umdanso, ukugijima, namaseshini ejimu yangaphambi kohambo. "Ngenza ama-squats amaningi ngempango yami!" i-sexy celeb isho. Izikhathi ezintathu kuya kweziyisihlanu ngesonto (kuye ngokuthi isimiso sakhe sohambo), u-Beyonce usebenza nesazi sokusebenza komzimba eMiami uMarco Borges. "Senza imixube ehlukile yamandla sisebenzisa okokusebenza okuhlukahlukene ngesikhathi ngasinye sehora lethu," kusho uMarco. "Ukuyiguqula kuqinisekisa ukuthi sizibhekise kuzo zonke izingxenye zeqembu lezicubu."

Ukusebenza kukaBeyonce:

Kathathu ngesonto, yenza amasethi ama-2 noma ama-3 wokuvivinya umzimba ngamunye.

Uzodinga:Ibha Yomzimba engu-8- kuya ku-15-pound kanye nebhola elizinzile. Thola igiya ku-spri.com.

I-Body Bar Hip Lift

Imisebenzi: Izinqe kanye nama-hamstings

A. Lala ubhekene nomhlane ongaphezulu ebholeni lokuqina bese ubamba i-Body Bar okhalweni lwakho, amadolo agobe ama-degree angama-90 nomzimba uqondaniswe kusuka emahlombe kuye

amadolo.

B. Izinqulu ezingezansi, misa isikhashana ukubala okungu-1, bese ucindezela ama-glutes ukuze ubuyele endaweni yokuqala, bese uphinda. Yenza kabusha ama-12 kuya ku-15.

Ukwelulwa Komlenze Owodwa

Isebenza: I-Butt, i-back and hamstrings

A. Ngena endaweni yepulangwe ngokukhanyisela ebholeni lokuqina, amahlombe aqondaniswe nezihlakala. Goba idolo langakwesokunxele, udonse ibhola liye esifubeni.

B. Gcina umlenze wesokunxele unganyakazi, phakamisa umlenze wesokudla ukuya ekuphakameni kwe-hip ngemuva kwakho, umlenze ophansi, bese uphinda. Yenza izikhathi ezingu-10 kuye kwezingu-12, bese ushintsha izinhlangothi ukuze uqedele isethi. (Uma lokhu kunzima kakhulu, lala ngezinqe kugxile ebholeni; phakamisa wehlise yomibili imilenze.)

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