4 Akareruka Gumbo Maekisesaizi kubva kuna Anna Victoria Kuti Iwe Unogona Kuita Kwazvo Kwese Kwese

Zvemukati

• Glute Bridge
• Bhokisi Squat
• Kusvetuka Lunge
• Svetuka Tendeuka
• Ongororo ye

Anna Victoria anogona kuzivikanwa nekuzvida kwake kutaura-chaicho, asi muurayi wake Fit Body Guide maekisesaizi akamuwanira 1.3 miriyoni Instagram vateveri kubva pasirese. Yake ichangoburwa-kutangazve kweake Muviri Rudo rudo nemapurogiramu matatu matsva-inoratidza 12-vhiki bodyweight Shred chirongwa chinoda zero michina. (Tarisa uone yakazara Shred redunhu Workout kubva kuna Anna Victoria pano.)

Kupa vateveri vake kuravira kwechirongwa, iko kushushikana kwekusimba kwakangogovaniswa paiye Instagram ina dzakareruka gumbo rinofamba kubva paSvondo 1 rechirongwa cheShred chaunogona kuita chero kupi. Asi nekuda kwekuti Workout iyi inogona kuitwa kubva kumba hazvireve kuti ndizvo nyore. Aya mafambiro anonongedza chako chiuno uye chidya uye uchave iwe wakagadzirira kutumira yako wega shanduko selfie pasina nguva!

Tora cue kubva kuvhidhiyo yaVictoria (gadzirira puppy cameos) uye tevera pamwe nguva inotevera iwe uchitsvaga nekukurumidza gumbo-kuveza sweat sesh. Dzokorora dunhu katatu mhedzisiro yemhedzisiro.

Glute Bridge

Uchishandisa chigaro, gadzira nzvimbo yebhiriji nemapendekete ako akazorora pamucheto wechigaro, tsoka dziri pasi pehudyu-upamhi hwakaparadzana, uye mahudyu ari mumutsara nemabvi (akafanana nepasi). Dzikisa chiuno chako pasi, wobva wadzvanya mumakumbo kusimudza chiuno uye dzoka kuti utange. Ita shuwa kuti uri kukotama muhudyu uye usiri kumisikidza musana wako kuti udzike pasi. Ita makumi maviri reps. (PS Pakupedzisira iwe unogona kufambira mberi nekuwedzera huremu kune ino kufamba senge ine barbell muhudyu.)

Bhokisi Squat

Mira nhanho shoma pamberi pechigaro chako netsoka dzakafara zvishoma pane hupamhi hwehudyu hwakaparadzana. Hinji pazviuno nemabvi kuti udzike muchikwere kusvikira glutes yako yabaya kumusoro kwechigaro. Pasina kunyatsoisa chero huremu pachigaro, pinda mumakumbo kusimuka uye dzokera kunzvimbo yekutanga. Ita makumi maviri reps.

Kusvetuka Lunge

Tanga munzvimbo ye lunge negumbo rimwe kumberi, uye dzika kusvika mabvi ose aumba 90-degree angles. Svetuka kumusoro uye chinja makumbo, uchimhara zvinyoro nyoro neimwe tsoka iri kumberi, wobva wadzika mubae. Kuti agadzirise, Victoria anokurudzira kutanga munzvimbo yemachira uye kuita kusvetuka kudiki pasina kushandura makumbo. Ita gumi reps parutivi.

Svetuka Tendeuka

Squat ine tsoka yakatambanuka zvishoma kupfuura hudyu-upamhi parutivi, garo kumashure, chifuva kumusoro, uye maoko akasungirirwa pamberi pechipfuva. Svetuka, uchitambanudzira muhudyu, mabvi, uye zviziso zvetsoka uchitenderedza 180 madhigirii mudenga kuti umhare mune squat yakatarisana nedivi. Svetuka zvakare, uchitendeukira kune yakatarisana nedivi kuti udzokere kunzvimbo yekutanga. Ita 5 reps munzira imwe neimwe.

"Cherekedza mukusvetuka kutendeuka kuti ndinosvetuka sei ndichitendeukira kuruboshwe uye zvakare kurudyi," Victoria akagovana padivi pevhidhiyo. "Zvakakosha chaizvo kuchinjika kusvetuka nzira imwe neimwe, nekuti kana ukangosvetukira kuruboshwe, urikudzidzisa muviri wako kusimbisa mhasuru parutivi rumwe chete rwemuviri wako. Kunyange uchisvetuka uchimonyorara kune rumwe rutivi unganzwa kusanzwisisika. kwandiri iri kutendeukira kurudyi) zvakakosha kuti udaro, kuti usaite kusaenzana pakati pemativi ese." (Zvimwe: Tarisa Anna Victoria's 20-Minute Circuit yeToned Booty uye Core)

Ongororo ye