Zama Lo Msebenzi Wokujikeleza Womjikelezo Womzimba Oyingqayizivele kusuka ku-Anna Victoria

-Delile

• IGlute Bridge + Ibhulorho Elincane Elishubile
• I-Lunge Pulses + Kickback
• Ama-squat Pulses + i-squat Jump
• Buyekeza kwe-

Ngemva kokuba umqeqeshi womuntu u-Anna Victoria esukile kulokho okubizwa ngokuthi 'amafutha esikhumba' ukuze alingane, wakwenza umgomo wakhe ukusiza abesifazane baguqule imizimba yabo ngama-Fit Body Guides akhe-futhi usephenduke waba i-Instagram sensation. (Vele uhlole izithombe ezimakwe nge-#fitbodyguide kanye ne-#fbgprogress!)

Ngaphambi komhlangano wakhe wokuqala we-FBG ngesonto elizayo, u-Anna wabelane nathi ngesekhethi eyodwa kwezintathu azobe ekhuluma ngazo emcimbini, ukuze uzuze isamba sezinzuzo zomzimba ngisho noma ungekho e-NYC. (Yazi umqeqeshi we-It kwinhlolokhono yethu kanye nevidiyo esheshayo bese umbheka kweyethu Inselelo Yezinsuku Ezingama-30 Ezinciphile!

IGlute Bridge + Ibhulorho Elincane Elishubile

2 Rounds (1 Round = 10 Bridges Bridges + 10 Narrow Glute Bridges

Qala ngokubeka phansi ngamadolo agobe nge-90-degree angle. Izinyawo kufanele zihlukane ngobubanzi behlombe.

Phakamisa ama-hips phezulu futhi uqhube ukunyakaza ngezithende. Yima isikhashana lapho izinqulu ziphakeme ngangokunokwenzeka futhi ucindezele ama-glute.

Buyela endaweni yokuqala bese uphinda ngenani elishiwo lokuphindaphinda.

Yenza ukunyakaza okufanayo kwebhuloho elincane le-glute, kodwa esikhundleni sokubeka izinyawo ububanzi behlombe ngokuhlukana, hlanganisa izinyawo ndawonye. Phinda inombolo eshiwo ye-reps. Lo mzuliswano owodwa. Phinda imizuliswano emibili.

I-Lunge Pulses + Kickback

5 Rounds (1 Round = 3 Lunge Pulses + 1 Kickback)

Qala endaweni ye-lunge.

Umzimba ophansi ukuze wenze i-lunge, bese ushayela le ndawo ama-pulses amathathu.

Ngemuva kokushaya kwenhliziyo kwesithathu, khahlela emuva umlenze emuva bese ukhama i-glutes! Qiniseka ukuthi ugcina isifuba ngaphandle lapho ukhahlela emuva ukuze ugcine ukuma okuhle kanye nesimo. Lo mzuliswano owodwa. Phinda imizuliswano emihlanu, bese uphinda emlenzeni ophambene imijikelezo emihlanu.

Ama-squat Pulses + i-squat Jump

Imizuliswano eyi-10 (1 Round = 2 Squat Pulses + 1 Squat Jump)

A Qala endaweni ye-squat bese uqhubekela phambili ushayela ukunyakaza ngokuma kancane, bese ubuyela esikweleni. Yenza lokhu kunyakaza ama-squat pulses amathathu.

B Ngemuva kokushaya kwenhliziyo kwesibili, yenza ukugxuma kwesikwati ngokugxumela phezulu ngangokunokwenzeka, uphonsa izingalo emuva ngomfutho. Hlala endaweni eyisikwele bese uphinda. Phezulu kwe-squat gxuma, cindezela ama-glutes! Lo mzuliswano owodwa. Phinda imizuliswano eyi-10.

Buyekeza kwe-