Imiklomelo Yomculo WaseMelika Yalo nyaka Ibuyise Okumnandi Ngendlela Enkulu

-Delile

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Sijwayele ukubamba ibanga elingaphezulu kwemilenze emide, izinhlamvu zokubulala, nemininingwane yokugqoka kukhaphethi obomvu emini-besingakawulungeli umkhuba osezingeni eliphakeme owabuya weba umbukiso kuma-American Music Awards alo nyaka. UDemi Lovato, Selena Gomez, noCiara (ukubala nje abambalwa) bayibulele kukhaphethi izolo kusihlwa ngemininingwane engezansi eyingozi nemininingwane yokubuka okuhle.

Uma kukhona okucacayo ngemuva kokubhema kukakhaphethi obomvu izolo kusihlwa, ukuthi le sizini imayelana nokuthatha igxathu. Kepha ukhiye wokubulala lo mkhuba awukho kumaqhinga we-celeb (yize uma uRachael Zoe efuna ukuza isitayela semicimbi yethu yamaholide kule sizini ngeke sithi cha ...). Konke kumayelana nokuqina nangamathoni ngemuva. (I-Ahem, Khahlela Isinqe Sakho Nge-Great Glutes Workout.)

Izindaba ezimnandi ukuthi, zingafinyeleleka-nakithi ngokwabantu nje. Ngeza lezi zinyathelo ezintathu enkambisweni yakho yokuzivocavoca futhi ulungiselele ukushiya izilimi zizamazama ekuvukeni kwakho.

UThe I-Forearm Crossover Pushup

Lokhu kuhamba kuzanywa futhi kuyiqiniso ngesizathu: yi-toner ephelele yomzimba. Zama ukushintsha okwakudala njengengxenye ye-Jillian Michaels' Fat-Burning Bodyweight Workout-bese ungakwazi ngempela khombisa leyo ncazelo yemisipha.

A Qala ngepulangwe ngentende yesobunxele phansi ngaphambi kwesifuba, iminwe ikhombe kwesokudla, nentende yesokudla ngaphambi kwesobunxele, iminwe ikhombe kwesobunxele.

B Gobisa izindololwane ukuze wehlise umzimba kuze kube yilapho izingalo zithinta phansi. Phusha umzimba up. Lokho kuyi-rep engu-1. Phinda imizuzwana engu-30.

I-Reverse Lunge

AbakwaRowers bangaziwa ngokufa kwabo ngenxa yokubambezeleka, kepha ukugwedla empeleni kungukuzivocavoca umzimba-sikhuluma sisebenzisa amaphesenti angama-80 emisipha yakho ngokuhamba ngakunye. Zama lezi zinyathelo ezingu-11 eziguqulayo ukuze uthole amaphuzu aphelele okufa ngokungemuva.

A Yima cishe inyawo elilodwa ngemuva komgwedli bese ubheke kude nayo, izandla okhalweni. Beka izinzwani ezingakwesokunxele esihlalweni ukuze uqale. Slayida umlenze wangakwesokunxele emuva, uguqe ngamadolo kwesokudla ungene emgodini. Buyela ukuze uqale. Phinda izikhathi eziyi-15, bese ushintsha izinhlangothi.

I-Butt Buster

Awukwazi ukubulala ngokweqiniso ukuthambekela okuphansi emuva uma ukhohlwa nge-butt. Ama-glutes amahle ayisihluthulelo sokushaya lowo mkhuba wothando-wokubuka-me-leave strut. Thola ingemuva lakho ngegiya ngalokhu Kugeleza okuphefumulelwe umdanso kokuqiniswa okuphelele komzimba

A Ngena kuzo zonke izinyawo ezine. Nweba umlenze wesokudla uye ohlangothini ekuphakameni kwe-hip futhi uguqule unyawo ukuze uqale.

B Ukugcina umlenze ekuphakameni kwesinqe, ukugoba idolo langakwesokudla ukuze ushanele umlenze emuva ukhombe uzwane ngasehlombe langakwesobunxele; bheka emuva ezinyaweni. Ukuhlehla ukunyakaza. Shintsha izinhlangothi; phinda izikhathi eziyi-8 kuye kwezingu-10.

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