Tora Musikana Wekuzvarwa Jessica Biel Muviri mu5 Easy Moves

Zvemukati

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Bhavhadhe rinofadza, Jessica Biel! Tora maoko ane makore makumi maviri nemapfumbamwe, musana, mabhanzi uye makumbo neiyi redhiyo-yekudzidzira maitiro kubva kuna Tyler Chirungu, wega murairidzi uye muvambi weConnecticut anozivikanwa Farmington Valley Fitness Boot Camp. Dzokorora danho rega rega kwemasekondi makumi matatu kusvika makumi matanhatu, uchiteverwa nekuzorora kwepfupi 15 kusvika 30 pakati pezviitwa. 3 kusvika ku5 kutenderera kunowana iwe kuzere muviri-kuveza Workout. "Gadzirira kunzwa kutsva uye kugadzira dikita," anodaro Chirungu. "Mushure meizvi, iwe uchaziva kuti sei dako raJessica richiita sezvarinoita!"

Pamusoro pe "Biel Butt": Forward Lunge. Mira nemakumbo ako muhupamhi hwehupamhi hwakaparadzaniswa, wakatarisana kumberi; isa zvigunwe kumashure kwako uye chengetedza magokora kumashure. Enda kumberi negumbo rimwe, uchityaira nepamberi chitsitsinho uchidzikisa chiuno uye uchikotamisa mabvi ekumashure wakananga pasi, uchimisa inch kubva pasi. Dzokera pakamira, wobva wadzokorora kune rimwe divi. Simudza iro dambudziko nekuwedzera dumbbells.

Zvemusana waBiel: ChiRomanian Deadlift. Tanga panzvimbo yakamira nekukotama kwebvi zvishoma uye uremu (barbell kana dumbbells) pamberi pezvidya zvako. Bend pahudyu dzako uchichengeta chipfuva chako kunze uye mapendekete pasi uye kumashure. Wedzera arch shoma kumusana kwako nekushanda kuti uchengetedze torso rako rakaenzana nepasi uye usadzivirira kutenderera musana wako. Wobva wasimudzira chiuno chako kumberi kuti udzokere kunzvimbo yekutanga uye dzokorora. Ive neshuwa yekuchengeta zvishoma arch musana wako nekusvina musana wako nekuunza chipfuva chako kumusoro.

Zvemaoko aBiel: Renegade Row. Tanga munzvimbo yekusimudza-up wakabata peya ye dumbbells. Chengetedza mapfudzi ako pamusoro pemaoko ako, yekumusoro kumashure yakati sandara, mahudyu munzvimbo isina kwayakarerekera uye tsoka dzakapamhamha-upamhi dzakaparadzana. Ive neshuwa yekumisikidza yako yepakati nepakati uye chinja yako butt. Pasina kumonyorora muhudyu, dhonza ruoko rumwe kubva pasi mukufamba kwekukwasva, uchichinjisa musana wako; dzikisa uye dzokorora kune rimwe divi.

Zvemapendekete aBiel: Dumbbell Push Press. Mira nekaviri kezvipenga pamusoro pemapfudzi ako. Shongedza yako midsection uye chengetedza chifuva chako kumusoro. Tarisa kumberi wakazembera muhudyu uchiita seuchagara pasi. Pakarepo tyaira uchibva muchiuno chako uchichinjisa chiuno chako, uchisimbisa midsection yako nekutsimbirira mabhero epamafudzi ako. Dzikisa dumbbells kudzokera kunzvimbo yekutanga uye dzokorora.

Yemakumbo aBiel: Dumbbell Jump Squat. Mira nekaviri kemakonzo muchiuno chako. Ive neshuwa yekumisikidza iyo yepakati uye uchinatsiridza iyo buti. Pushira nepakati pezvitsitsinho uye ugare kumashure muhudyu mu squat chinzvimbo. Pasina kukomberedza musana wako, tyaira nekukurumidza zvigunwe zvako zvigunwe mukukwakuka. Chengetedza muviri wako chinzvimbo mumhepo uye pasi zvigunwe-kune-zvitsitsinho kudzokera munzvimbo ye squat.

Melissa Pheterson munyori wezvehutano uye wemuviri uye anoona-tsika. Mutevere pa preggersaspie.com uye pa Twitter @preggersaspie.

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