IVictoria Secret Model uRomee Strijd Wabelana Ngomlenze Wakhe Nokuzivocavoca Kwezinqa

-Delile

• Ukufudumala
• Ukukhahlela Imbongolo
• I-Fire Hydrant
• I-Corner Kick
• Ukumelana ne-Band Walk
• Ukumelana neBand Squat
• IGlute Bridge
• I-Cardio Blast
• Buyekeza kwe-

Ungenzi iphutha: Ubuhle baseDashi uRomee Strijd unamandla. Uma uke waskrola ku-Instagram yakhe, uzobona ngokushesha ukuthi umfana oneminyaka engu-22 ungumlandeli wesibhakela, izintambo zempi, kanye nokulinganisa kwebhola likaBosu. Ngenhlanhla yethu, imodeli kaVictoria's Secret ilayishe okunye kokuzikhandla emlenzeni ayithandayo ku-Instagram Stories yakhe, ukuze untshontshe imfihlo yakhe emathangeni aqinile kanye nesinqe esibaziweyo. Ukuqala ngokuzifudumeza, uStrijd uhambe nabalandeli bakhe ngokwenza izivivinyo eziyisithupha ezilula ongazenza ngemishini eyisisekelo yokuzivocavoca. Bheka isithombe-skrini esingezansi bese ulandela ukuhola kukaStrijd ngokuzayo lapho usesimweni sokukhuthaza umzimba ophansi.

Ukufudumala

Ukuze uqale, qedela ukufudumala kwemizuzu engu-15 ku-treadmill ngamaphesenti angu-15 ukuthambekela ku-3.2 miles ngehora. UStrijd uphakamisa ukukhama isibunu sakho ukuze uzwe ukusha kwebhonasi. (Uma umane uzonda i-treadmill, nazi izinhlelo ezine ezishisa amafutha zokushaya isithukuthezi se-treadmill.)

Ukukhahlela Imbongolo

Qala kuzo zonke izinyawo ezine bese uphakamisa umlenze ogobile phezulu ukuze udale i-engela engu-90 degree ngethanga elihambisana naphansi. Gcina umlenze ugobile, yehlisa idolo phansi ngaphambi kokuwuphakamisa futhi. Ukwenza kube nzima ngokwengeziwe, ungabhinca izinsimbi zamaqakala njengoba kwenza uStrijd. Zama ama-reps angama-20, alandelwe ama-pulses angama-20 phezulu, aphele ngokubanjwa kwemizuzwana engama-20. Phinda ngakolunye uhlangothi. (Ufuna ukuthungela impango yakho ngomlilo? Zama lokhu kuvivinya izinqe ze-HIIT imizuzu eyisikhombisa eqhumisa umzimba wakho ongezansi.)

I-Fire Hydrant

Ukuqala kuzo zozine izinyawo, phakamisa umlenze wakho ogobile ngqo eceleni bese ubamba izibalo ezi-2 zokugcina idolo lakho nge-90-degree angle. Ngemuva kwalokho, yehlisa umlenze wakho endaweni yokuqala bese uphinda izikhathi ezingama-20, kulandelwe ama-pulse angama-20 nokubamba kwemizuzwana engama-20 ngaphambi kokuphinda ngakolunye uhlangothi.

I-Corner Kick

Okulandelayo, letha idolo lakho lesokunxele endololwaneni yesokunxele ngaphambi kokuthi uqondise futhi ukhahlele umlenze uhlehle futhi udayagonali. Ngokufanayo nangaphambili, qedela ama-reps angama-20, ama-pulses angama-20, kanye nokubamba kwemizuzwana engama-20 ngaphambi kokushintsha izinhlangothi.

Ukumelana ne-Band Walk

Thatha izinyathelo ezingu-20 ukuya phambili kanye nezinyathelo ezingemuva ezingu-20 emuva ngebhande lokumelana elibekwe amayintshi angu-2 ngaphezu kwamadolo akho. Qiniseka ukuthi ugcina ibhendi yeluliwe, ngakho-ke imilenze yakho iyoba banzi kancane kune-hip-wide ngokuhlukana lapho uhamba. (Okuhlobene: I-Booty Bands Workout Eqondise Isinqe, Izinqulu, namathanga Akho)

Ukumelana neBand Squat

Gcina ibhande lokumelana lisendaweni efanayo (amasentimitha amabili ngaphezulu kwamadolo) futhi ume ngezinyawo ebanzi kunobubanzi be-hip, izinzwane zibheke ngaphandle kancane. Beka phansi ubhuqu phansi sengathi uhleli esihlalweni, uqiniseke ukuthi isisindo sisezithendeni zakho nesifuba siphakanyisiwe. Phinda lo msebenzi izikhathi eziyi-15. (Okuhlobene: Ungawakhulisa Kanjani Kakhulu Ama-Butt-Toning squats)

IGlute Bridge

Ukugcina ibhendi lapho ikhona, lala phansi izinyawo zitshalwe phansi eduze kwesinqe sakho. Phusha ezithendeni zakho ukuze uphakamise futhi ucindezele ama-glute akho ngenkathi ngesikhathi esifanayo uphusha ibhande lokumelana, nokudala ukungezwani emathangeni angaphandle. Gcwalisa ama-reps ayi-15 usebenzisa ibanga eligcwele lokunyakaza, bese ushiya ukuphakamisa okhalweni njengoba ucindezela ibhendi yamapulse angu-15, bese uyivala ngokubamba imizuzwana engu-15. (Uma noma iyiphi yalezi zivivinyo inzima noma ibangela ubuhlungu, zama izivivinyo ezingcono kakhulu zabantu abanamadolo amabi.)

I-Cardio Blast

Qeda ukuzivocavoca kwakho nge-booster esheshayo yesilinganiso senhliziyo ngokugxuma intambo imizuzu engu-5 ngaphandle kokuphumula. (Yile ndlela kanye u-Kourtney Kardashian afudumala ngayo ngaphambi kokuzivocavoca kwakhe okuningi.)

UStrijd wayivalela i-IG Story yakhe ngekhanda ngokubaluleka kokwelula, futhi asivumelananga ngokuningi. Ngokufudumala komzimba wakho nemisipha yakho, ukusebenza emva kokuzivocavoca isikhathi esihle sokusebenzela ukuguquguquka kwakho. (Ingabe bewazi ukuthi kuthatha imizuzu emihlanu kuphela ukuzuza izinzuzo zokuphola ngemva kokujima? Lezi zinyathelo ezinhlanu yikho konke ozokudinga.)

Buyekeza kwe-